The Last Puff eBook
You’ll get reflection prompts, tools, strategies, and simple exercises. But most of all, you’ll get constant support and assurance that you can, and will, do it.
Author biography
Written by Dr Marc Picot, a GP and former vaper, this book blends lived experience with clinical insight and practical tools.
Still reaching for your vape when you're stressed? Wondering why quitting never sticks? You're not alone - you're hooked on the third most addictive drug known to science. This book will help you break free - without judgment, pressure, or fear.
Vapes deliver nicotine (often in even higher doses than cigarettes), along with multiple chemicals, artificial flavours, and ultrafine particles. The long-term effects? Still being studied.
But we already know enough to be concerned; cases of vaping-related lung injury, increased anxiety, elevated heart rates, and signs of airway inflammation have all been documented.
A cigarette has a natural stop point. A vape doesn’t.
Let’s be clear – although vaping is less harmful than smoking, this doesn’t mean it’s harmless.
Choosing a quit date may sound simple, but it’s an important action to take.
It gives you and your brain a clear signal; change is coming. Change for the better.
Don’t wait for ‘the perfect time’. There’s no such thing. Life will always be busy, stressful, and unpredictable.
A caveat to that would be to not to pick a time that you know is particularly stressful, such as a major life event (moving house or starting a new job, in which case it would be sensible to wait, as these situations are stressful enough without adding nicotine withdrawal on top).
Think about it:
• First thing in the morning?
• While scrolling our phone?
• On the way to university or work?
• Out of boredom?
These moments become cue → crave → vape loops. Breaking them isn’t just about removing the vape, it’s about rewriting your routines and changing your behaviours.
What I like to call the two-pronged approach. We’ll be tackling both of them together.
You’ve probably read all the horror stories. When in a vulnerable state, our mind is naturally attracted to the worst-case scenarios.
Psychologists call this ‘catastrophising’. You read about all the people who have had such terrible times when quitting and think you’ll be the same. Ask yourself, how many people will write about how hard a time they’ve had, and how many will write that it was actually much easier than expected?
You generally only hear from the former. Reddit is a classic example. The takeaway is – be careful what you read.
The truth? Yes, withdrawal can be uncomfortable, but not unmanageable. And it doesn’t last forever.
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