What's happening
A big part of nicotine use is physical habit: holding a vape, putting a pouch in, lighting up. By now the habit may be what you notice most.
Smokefree.gov suggests finding replacement behaviours for your hands and mouth, like chewing gum or eating crunchy snacks. The NHS suggests carrots, celery or sugar-free gum.
These swaps are not forever. They help you get through the moments while the habit fades.
What helps today
- Keep sugar-free gum or mints where your vape or pouches used to be.
- Have something to hold, like a pen or a small object, when you are on the phone.
- Keep crunchy snacks in the car or at your desk.
- Drink water through a straw or from a bottle when you would usually use.