When she started panicking every time her vape ran out, she knew it was time to quit.
She couldn't focus on anything else but getting her next puff.
"It wasn't just a habit - it was an addiction," says Nicole*, who had smoked cigarettes for years but switched to vaping in 2022, thinking it was a safer alternative.
Not only that, but the flavours were also so appealing. Fizzy cherry, pink lemonade, butterscotch custard.
Her favourite was guarana ice because it tasted like Red Bull, which she loves.
"It tasted like all my favorite things - plus I didn't smell like an ashtray," Nicole (39) says.
She was vaping multiple times a day - sometimes for up to an hour continuously - and spending at least R1 000 a month.
"A cigarette has a beginning and an end," the art director from Cape Town says.
"With a vape you can keep going as long as the vape juice lasts."
Then the nagging symptoms started - a persistent nighttime cough accompanied by unpleasant phlegm.
READ MORE | Claim that vaping is just as risky as smoking is not based on science
"I started dreading bedtime," Nicole says.
"My coughs tasted like the flavours I vaped, which was distressing."
So she decided it was time to kick the habit.
She'd given up smoking cigarettes (and started again) a couple of times before.
But cigarette withdrawal symptoms were child's play compared to giving up vaping, Nicole discovered.
"I vaped continuously throughout the day, so shaking it was intense. Sounds seemed to reverberate through me, and my heart felt like it would pound out of my chest, leaving me feeling terrible, and I was very short-tempered."
The physical symptoms were enough reason to quit, but Nicole gave herself some extra motivation by deciding to put the R290 she spent per week on two 900-puff disposable vapes into a travel fund instead.
She's been vape-free for nearly a year and it's been almost three years without cigarettes.
And her travel fund is looking good and still growing by the month.
The persistent cough and bothersome phlegm are a thing of the past, her lungs feel healthier and her sense of smell is better.
It's worth the nightmare of those first days of going cold turkey.
"If you can stick it out for three days, I'll say you'll be fine," Nicole says.
Quitting vaping can be extremely difficult, but it is achievable with a plan and the right support.
We asked experts for advice on how to say goodbye to vaping for good.
READ MORE | Healthier or smoky misconception? Vape debate ignites as study reveals links to cancer
HOW TO STOP
1 Make the decision to quit
It's important to understand your "why", says addiction specialist Gert Moolman.
You might have thought about it many times but never really committed yourself to it.
Think about why you want to quit and write down your reasons.
Instead of thinking about it as giving up something, rather look at it as doing something beneficial for your health.
2 Set a quit date
Choose a specific day to quit completely, preferably within the next two weeks to make the most of the motivation you're feeling.
Moolman says it also works well to choose a quit date that has a special meaning, such as an anniversary or a birthday.
3 Prepare yourself
Identify your triggers by recognising the situations, emotions or habits that make you want to vape.
Plan how you will avoid or handle these.
Get rid of your vapes.
Throw away all vaping devices and accessories from your home, car and anywhere else where you might be tempted to use them.
4 Understand what withdrawal means
Withdrawal symptoms usually include irritability, headaches, dizziness, cravings, fatigue, sweating, tremors, insomnia and anxiety.
Symptoms vary from person to person, says Nikki Edwards, a case manager at The Recovery Clinic in Cape Town, and can also be influenced by how much and how often you vaped.
Finding distractions such as hobbies and activities that take your mind off the symptoms is one of the best things you can do, says addictions recovery and wellness coach Carin Goosen-Dawson.
"Explore meditation, journalling, breathing exercises and grounding exercises to help you find healthy coping mechanisms."
Activities that keep your hands and mind busy will help a lot.
5 Create a new routine
Used to starting your day with a vape? Decide on a new morning routine, preferably one that includes physical activity or mindfulness exercises as these can help reduce cravings and improve your mood.
Moolman suggests staying away from social media for the first hour after you wake up as scrolling can leave you feeling anxious, helpless or angry.
6 Develop a support system
Tell friends and family about your decision to quit - they are your support network and can help you stay accountable.
"Have a trusted loved one available that you can call on when you are struggling, or who can just be with you when you're going through a rough patch," Goosen-Dawson says.
If you'd prefer to have the support of those who know what you're going through, look for support groups in your area or online to connect with others who are also quitting.
7 Consider nicotine replacement therapy
"If you're really struggling, try nicotine replacement therapy in the form of gum or lozenges," Goosen-Dawson says.
"But consult with your doctor beforehand."
They can provide advice on nicotine patches, gum, lozenges or medications that might help you.
8 Track your progress
This will help to keep you motivated.
Celebrate your milestones, no matter how small, and remind yourself regularly about the benefits of quitting, such as improved health, feeling more in control of your behaviour and your life, and saving money.
9 Be patient
Quitting vaping is a personal journey and what works for one person might not work for another.
You need to figure out what works for you and fits into your lifestyle and needs.
"Acknowledge your emotions, be kind to yourself and focus on achievements and not your fears," Moolman says.
You might slip up and if this happens the most important thing is to understand what led to the slip and use it as a learning experience.
"It is helpful to view relapse as a tyre blowout," Goosen-Dawson says.
"It often derails us, followed by shock and then by disappointment and worry.
"We just need to remain calm, change the tyre - our perspective - and continue on our journey with a little more caution and awareness of what caused it, and decide on strategies we can use to prevent another one in future."
Recommit and get back on track as soon as possible.
10 Get professional help if you need it
"Sometimes we have mental blocks that stop us kicking a bad habit, Moolman says.
"It may be fear of withdrawal, lack of motivation, emotional attachments, social pressures, lack of support or underlying trauma or stress."
If you're struggling, find a therapist or counsellor who specialises in addiction to help you work through your mental blocks or guide you through the emotions that come up for you on your quitting journey.
GOING COLD TURKEY VS A GRADUAL APPROACH
"There are pros and cons for both the cold turkey and the gradual approach," says Nikki Edwards, a case manager at The Recovery Clinic in Cape Town.
"Quitting cold turkey without adequate support is hard, as the cravings can be intense. That being said, a gradual tapering can be far worse, as the longer you keep vaping, the more you crave."
What your support structure is like is important, Edwards says.
"Having a friend or loved one to talk to is vital and therapy can also be helpful. Having a recovery coach who has been through a similar experience has proven to be very effective in navigating detox."
Withdrawal symptoms can also be managed with medication, meditation, a healthy diet and exercise, she adds.
The psychological benefits of quitting cold turkey are that the nicotine will start working out of your body quicker, says addictions recovery and wellness coach Carin Goosen-Dawson.
"The drawbacks are that withdrawal symptoms may be more intense, hence the emphasis on a sound support structure.
"Those who choose to gradually reduce usage may find that withdrawal is not as intense, but it will take longer to reach a point where they are able to stop," she says.
She adds that research shows that those who quit cold turkey are more likely to abstain past the four-week point versus those who quit gradually.
