Here to help you make the swap
Welcome to our Swap to Stop online support page, where you'll find lots of helpful information to support you to swap tobacco for vaping.
How to place your order with Totally Wicked:
Setting up your Switz Pro vape:
How to vape:
It's important to choose an e-liquid with enough nicotine to reduce withdrawal symptoms and urges to smoke. You need to start at a nicotine level that matches your cigarette use – how frequently and how much you smoke.
| How many cigarettes do you smoke? | Suggested strength |
|---|---|
| 1–5 a day | 0.6% |
| 5–10 a day | 1.0% |
| 10+ a day | 1.6% |
- If you’re still craving cigarettes, you might need a higher nicotine strength. Use your vape when you experience a craving.
- If you're experiencing symptoms like headaches, dizziness, mild nausea, or coughing, you might need a lower nicotine strength. If this happens, stop vaping for a while or try vaping less often.
As you prepare to order your top-up kit, take a moment to consider whether your current strength is meeting your needs.
Your vape starter kit is designed to support your quit smoking journey - so it’s just for your use.
- Keep it out of reach: Vaping is not safe for children, and nicotine can be harmful if swallowed. Always store your device and e-liquids securely, away from children and pets.
- Be considerate: Vaping around others - especially children and young people - can set an example or expose them to vapour. We recommend vaping away from others.
- Charge with care: For your safety, only use the charger that came with your kit, and never leave your vape charging unattended or overnight.
You've taken a great step toward quitting smoking. Here are some of the health benefits you can look forward to:
After 20 minutes:
Check your pulse rate; it will already be starting to return to normal.
After 8 hours:
Oxygen levels are recovering, and harmful carbon monoxide in your blood will have reduced by half.
After 48 hours:
All carbon monoxide is flushed out.
Lungs begin clearing mucus.
Senses of taste and smell start improving.
After 72 hours:
Breathing feels easier as bronchial tubes relax.
Energy levels begin to increase.
After 2 to 12 weeks:
Circulation improves, allowing better blood flow to heart and muscles.
After 3 to 9 months:
Coughs, wheezing, and breathing problems improve.
Lung function increases by up to 10%.
After 1 year:
Risk of heart attack is halved compared to a smoker's.
After 10 years:
Risk of death from lung cancer is halved compared to a smoker's.
Not to mention...more money in your pocket! Cigarettes are expensive - quitting means more money for the things you enjoy or really need.
Switching from smoking to vaping is a positive step - and it can really help you manage cravings while breaking the habit of smoking. Here are some tried-and-tested tips to help you stay on track:
Get Ready for Your Quit Smoking Date:
You've chosen your quit smoking date – great step! Now it’s time to prepare. Take a moment to remove temptation by putting away or throwing out any remaining cigarettes, lighters, and ashtrays. The more prepared you are, the more confident and focused you’ll feel when your quit day arrives.
Don’t Go It Alone:
Tell someone you're quitting. Support from friends, family, or co-workers can make all the difference.
Remember Your Why:
You chose to quit for a reason – better health, more energy, saving money, or setting a good example. Keep that reason in mind when cravings hit.
Use Your Vape When You Crave a Cigarette:
Don’t wait until you're desperate – use your vape when you feel the urge to smoke. That’s what it’s there for.
Avoid Common Triggers:
Think about when you used to smoke – after meals, with a coffee, during stress. Keep your vape nearby at those times, or find a new routine to break the habit.
Be Patient with Yourself:
It takes time to fully switch. If you slip and have a cigarette, that doesn’t mean you’ve failed. Learn from it and keep going – you're still making progress.
Keep Your Vape Handy and Charged:
Running out of battery or e-liquid can leave you vulnerable to smoking. Keep your kit charged and carry spare e-liquid if you're out and about.
Want free daily motivation to help you quit smoking?
Stop Smoking London offers free text message support to keep you on track. You can sign up for this service by visiting the Stop Smoking London website.
Looking for a more personalised plan?
The NHS Personal Quit Plan helps you manage cravings and understand your triggers. You can create your own plan on the NHS Better Health website.
You should aim to gradually reduce your nicotine strength over time - but only when you're ready. Pay attention to how you feel, and don’t rush it.
How to gradually reduce vaping:
- Lower the nicotine strength
- Increase the time between vaping sessions
- Create vape-free spaces, like in your home or at work
It’s common to want to make several positive lifestyle changes when you’re feeling motivated. If you’d like support with your health and wellbeing - whether it’s weight management, healthy eating, exercise, or health checks - why not explore the Healthy Hounslow website? They offer helpful resources to support you every step of the way.
