What Are E-Cigarettes?

E-cigarettes, or vapes, have become a popular stop smoking aid in the UK, and are likely to be far less harmful than cigarettes, though they're not recommended for non-smokers and can't be sold to anyone under 18. Rather than burning tobacco, they heat an e-liquid (typically containing nicotine, propylene glycol, vegetable glycerine and flavourings) to create an inhalable vapour — meaning no tar or carbon monoxide is produced, unlike traditional cigarettes.

Do They Work?

Many thousands of people in the UK have quit smoking with the help of an e-cigarette, and there's evidence they can be effective — one 2021 review found people using e-cigarettes alongside expert support could be up to twice as likely to succeed as those using other nicotine replacement products. Getting the nicotine strength right, using it as often as needed, and stopping cigarettes completely are all important for getting the full benefit, and combining vaping with support from a local Stop Smoking Service gives the best chance of quitting for good.

Choosing an E-Cigarette

There are various types, including vape pens, bars, pod devices, mods and cigalikes, either rechargeable or disposable, and choosing the right nicotine strength depends on how much you smoke — a specialist vape shop can advise on suitable models and e-liquids.

Safety Considerations

E-cigarettes are tightly regulated for safety and quality in the UK, and while vaping isn't completely risk-free, it poses only a small fraction of the risk of smoking, though long-term risks aren't yet fully clear. Nicotine itself is addictive but most smoking-related harm actually comes from the many other toxic chemicals in tobacco smoke rather than nicotine specifically. E-cigarettes aren't currently available on NHS prescription, so they must be bought from vape shops, some pharmacies, or online retailers instead.

Safety in pregnancy hasn't been well studied, so licensed nicotine replacement products like patches or gum are recommended instead — speak to a GP for advice if you're pregnant and want to quit or are already vaping. As with any rechargeable device, use the correct charger and avoid leaving devices charging unattended or overnight, since there have been rare cases of e-cigarettes catching fire or exploding.

Smoking, Stress and Mood

Quitting smoking is well known to improve physical health, but it can also boost mental health and wellbeing, easing stress, anxiety and low mood. Many smokers believe cigarettes help them relax, but smoking actually increases anxiety and tension over time — the temporary relief felt when lighting up is really just easing the irritability and craving caused by nicotine withdrawal since the last cigarette, creating a cycle that smoking itself perpetuates.

The Benefits of Quitting

Studies show that after quitting, people experience lower anxiety, depression and stress levels, improved quality of life and mood, and sometimes need lower doses of certain mental health medicines. For people with mental health conditions such as anxiety, depression or schizophrenia — who are more likely to smoke, tend to smoke more heavily, and on average die 10 to 20 years earlier than the general population, largely due to smoking-related illness — quitting can bring real benefits, including a calmer, more positive outlook. Evidence suggests the improvement in anxiety and depression symptoms from quitting smoking can match that of taking antidepressants.

Tips for Quitting

Contacting a local stop smoking service gives the best chance of quitting for good, and treatments such as nicotine replacement therapy or e-cigarettes can help. If you take antipsychotic medicines or antidepressants, it's important to talk to your GP or psychiatrist before quitting, since smoking can affect how these medicines work, and your dose may need adjusting once you stop.

The Risks of Secondhand Smoke

Secondhand smoke — the smoke you exhale plus the smoke from the lit end of a cigarette — is dangerous, and breathing it in regularly raises the risk of the same diseases smokers face, including lung cancer and heart disease. Pregnant women exposed to passive smoke face a higher risk of premature birth, and their babies face a higher risk of low birthweight and sudden infant death syndrome (SIDS).

Secondhand smoke contains more than 5,000 irritants, toxins and cancer-causing substances, much of it invisible and odourless. Opening windows, smoking in another room, or limiting smoking to one part of the house doesn't fully protect others, since smoke lingers in the air and spreads through the home.

Protecting Children

Passive smoking is especially harmful to children, since their airways, lungs and immune systems are still developing. Children living with a smoker face a higher risk of asthma, chest infections such as pneumonia and bronchitis, meningitis, ear infections, and coughs and colds. Cars are a particular risk, since secondhand smoke can reach hazardous levels even with windows open — smoking in a private vehicle carrying anyone under 18 has been illegal in the UK since 2015.

Protecting Loved Ones

The most effective way to protect family and friends is to quit smoking completely. If you're not ready, always smoke outside, ask visitors to do the same, and never smoke in the car — though it's worth knowing that smoke residue can linger on clothing and still affect others nearby. Vaping doesn't produce tobacco smoke, and evidence so far suggests any risk from passive vaping is small compared with cigarette smoke, though as a precaution it's best to avoid vaping around babies and young children, who often copy what they see adults doing.