Vapes, Pouches, Cigarettes and Nicotine

Nicotine addiction is not new, but the way people are using nicotine is changing. In the past, most people smoked cigarettes, but now many are turning to products like vapes and nicotine pouches. These products are often sold in sweet flavours and fun packaging, making them seem less harmful — especially to young people. But they still contain nicotine, a highly addictive chemical that can affect how your brain works, especially while it’s still developing. As these newer products become more common, it’s important to understand how they work, why they can be risky, and what support is available to help you make informed choices.

Vaping is when someone breathes in a vapour made by a device called a vape or e-cigarette. Inside the vape, a liquid is heated to make a mist or vapour that is then inhaled into the lungs. This liquid is often called “e-liquid” or “vape juice” and usually contains nicotine, flavourings, and other chemicals. While vapes might not have the same harmful smoke as cigarettes, they still carry risks.

Many vapes are sold in bright packaging and sweet, fruity flavours like bubblegum, mango, or cotton candy. This can make them seem fun or harmless – especially to young people – but they are not risk-free. Most vapes contain nicotine, which is a highly addictive substance. Once your body becomes used to nicotine, it starts to crave it, and stopping can lead to withdrawal symptoms like anxiety, mood swings, tiredness, and trouble concentrating.

Using nicotine while your brain is still developing (which continues into your mid-20s) can affect how your brain grows. It can make it harder to learn, remember things, or control emotions. Some studies show that regular vaping in young people may increase the risk of mental health problems like anxiety and depression.

Even “nicotine-free” vapes are not always safe. Some have been found to still contain nicotine or other harmful chemicals that can damage your lungs. Vaping has been linked to lung injuries and breathing problems, especially in people who use them often or try to make their own vape liquids.

It’s also important to know that it is illegal to buy vapes or vaping products in the UK if you are under 18.

Making the choice not to vape helps protect your health, brain, and future. If you're feeling pressured or already using vapes and want to stop, you're not alone — there are people and services who can support you.

Snus (sometimes called nicotine pouches) are small bags filled with nicotine and other ingredients. People put the pouch under their lip, and the nicotine gets absorbed through the gums instead of being smoked or vaped. They are often flavoured with mint or fruit, which can make them seem harmless — but they are not.

Snus contains nicotine, which is very addictive. Once your body gets used to it, you may feel restless, moody, or anxious if you don’t have it. Using nicotine while your brain is still growing can also affect how you learn, focus, and manage emotions.

One of the biggest risks of snus is its impact on your teeth and mouth. The chemicals can damage your gums, making them sore, red, or swollen. People who use snus regularly are more likely to develop gum disease, tooth decay, staining, and bad breath. In some cases, long-term use can increase the risk of serious conditions.

It’s also important to know that the sale of snus is illegal in the UK, even though nicotine pouches are still being sold in shops and online. Just because you can buy them doesn’t mean they are safe.

By avoiding snus, you are protecting your mouth, teeth, and overall health — and keeping control of your choices. If you are worried about snus or nicotine addiction, there are services that can give you advice and support to stop.

In recent years, snus pouches have become popular among some professional athletes, especially in sports like football. Snus is sometimes seen as a way to boost focus or cope with stress, but it carries real risks. Using snus still means taking in high levels of nicotine, which can lead to addiction, gum disease, tooth decay, and oral cancers.

Young people may look up to athletes and copy their habits, but it’s important to remember that just because a famous player uses snus, it doesn’t mean it’s safe.

Many clubs and health organisations warn against it, stressing that the long-term health risks outweigh any short-term effects.

Nicotine is a powerful chemical found in tobacco products, vapes, and snus pouches. It's what makes these products addictive. Here’s how nicotine can affect young people:

• Addiction: Nicotine creates a cycle where your brain craves more. Many people find it hard to stop once they’ve started.

• Developing brain: The adolescent brain is still growing. Nicotine exposure during this time can disrupt areas responsible for attention, learning, and emotional control

• Brain structure changes: Research suggests that teenagers who start nicotine use early may show a reduction in brain matter in areas linked to decision-making and impulse control

• Mental health risks: Nicotine use in young people is associated with higher rates of anxiety, depression, and mood swings

• Physical effects: Besides brain effects, nicotine can affect your heart and lungs—raising blood pressure, causing shortness of breath, and increasing risk of severe health issues like strokes.

Nicotine isn't just about feeling relaxed for a moment. It can leave long-lasting marks on your health and brain

Nicotine is highly addictive. If someone uses vapes, snus, or other nicotine products regularly and then stops, they may experience withdrawal symptoms. These can feel uncomfortable but are temporary. Common effects include:

• Cravings for nicotine

• Irritability or mood swings

• Difficulty concentrating

• Restlessness or feeling on edge

• Trouble sleeping

• Increased appetite

Withdrawal happens because the body has got used to having nicotine, and it takes time to adjust. The good news is that these symptoms usually fade after a few weeks, and support is available to make it easier to quit.

Tips to Get Through Withdrawal

• Stay busy – Do things you enjoy like sports, music, or gaming to take your mind off cravings.

• Drink water – Sipping water slowly can help cravings pass and keep your body healthy.

• Chew or snack smartly – Sugar-free gum, fruit, or crunchy vegetables can keep your mouth busy without harming your teeth or health.

• Get moving – Exercise, even a short walk, can reduce stress and cravings.

• Relax – Try deep breathing, listening to music, or writing down your feelings to calm yourself.

• Sleep well – Stick to a routine with regular bedtimes to help your body recover.

• Ask for help – Talk to a trusted adult, school nurse, or friend if it feels too tough. Support makes a big difference.

Remember, cravings usually last only a few minutes. Each time you manage one, you’re a step closer to being free from nicotine.

Using vapes, snus pouches, or anything that contains nicotine comes with real risks.

• Addiction: Nicotine is highly addictive. Once your body and brain get used to it, you may feel you “need” it just to feel normal, even when you don’t want to keep using it.

• Health problems: Vaping can cause coughing, sore throats, chest pain, mouth and gum issues, and long-term lung damage. Snus pouches are linked to gum disease, tooth decay, and oral lesions where the pouch sits.

• Mental health: Young people who use nicotine often report feeling more anxious, irritable, or low in mood. Nicotine changes brain chemistry, especially in teenagers, which can make emotions harder to manage.

• Poor sleep and less energy: Nicotine stimulates the body, which can make it harder to fall asleep, stay asleep, and feel energised the next day.

• Money worries: Vaping and snus might seem cheap at first, but regular use adds up. Many young people spend hundreds of pounds each year without realising it.

• Dangerous substances: Some vapes, especially disposable or unregulated ones, have been found to contain illegal or harmful chemicals that can cause serious harm to the lungs, heart, and immune system.

• Links to crime: Some young people are pressured into selling or sharing vapes. This can bring them into contact with criminal activity, debt, or exploitation.

The UK government has introduced new laws in 2025 to protect young people from the harms of vaping and nicotine products.

• It is illegal to sell vapes, e-cigarettes, or nicotine pouches to anyone under 18.

• It is also illegal for under-18s to buy or attempt to buy them.

• The government has announced a ban on disposable vapes, due to their health risks and environmental damage. This means shops cannot sell disposable vapes once the law comes into effect (expected later in 2025).

• Flavour restrictions are being introduced to stop companies marketing vapes with bright packaging and sweet flavours that appeal to children.

• Shops selling illegal vapes face hefty fines and could lose their licence to trade.

• Police and trading standards officers can now seize illegal vapes from shops and young people.

These new rules aim to reduce the number of children and teenagers getting addicted to nicotine.

If you’ve already started vaping or using nicotine pouches, and now you want to stop, you’re not alone. Lots of young people are in the same position, and many have successfully quit. It’s never too late to make a healthier choice.

You can:

• Talk to someone you trust – like a parent, carer, teacher, or HSIS Youth Worker.

• Get professional support – local services can help you stop smoking or vaping in a safe way. Speak to your HSIS Youth Worker who can guide you to the right support.

• Take small steps – like cutting down gradually, finding distractions when cravings hit, or avoiding places where you’re more tempted.

• Look after yourself – sleeping well, exercising, and eating balanced meals can make quitting easier.

A Better Life Wirral (ABL Health)
Stop smoking and vaping support for young people and adults.

• Phone: 0151 541 5656

• Text: ABL to 60777

• Visit: https://ablwirral.co.uk/

NHS Smokefree
National advice, tools, and apps to help you quit.

• Visit: www.nhs.uk/smokefree

Smoking often starts because people are curious, want to fit in, or feel pressure from friends. Some try it once, some pick it up slowly, and some start during times of stress.
Whatever your experience is, it’s important to understand how smoking affects your body, your mind, and your future — and to know that support is always available if you want to stop.

Smoking doesn’t make you stronger, older, or cooler. Your worth has nothing to do with cigarettes, vapes, or how you’re seen by others. You deserve to feel healthy, confident, and in control of your choices.

Why Do People Smoke?

Young people often try smoking because:

• Friends encourage it

• They want to fit in

• They feel stressed or anxious

• They're bored

• They think it will help them relax

• They’re curious about the buzz

• They feel pressured socially

These reasons don’t make you weak — they make you human. But smoking does come with real risks.

How Smoking Affects Your Body

Smoking harms your body in ways that often start sooner than you’d think. It can:

• Make breathing harder

• Reduce your fitness and stamina

• Affect your skin, teeth, and smell

• Increase coughing and chest tightness

• Make you sick more often

• Affect your ability to sleep well

• Reduce your energy and concentration

The truth is: smoking takes more from you than it gives.

Smoking & Mental Health

Many young people smoke or vape because they think it helps with stress — but the opposite is true.

Nicotine changes your brain chemistry, creating a cycle where:

1. You feel stressed

2. You smoke or vape

3. Nicotine gives a quick “calm”

4. Nicotine wears off

5. You feel more stressed

6. You crave it again

This cycle can make anxiety and low mood worse over time.

Your mental health matters — and you deserve coping skills that actually help you feel better.

Addiction: Why Smoking Is Hard to Stop

Nicotine is addictive, especially in vapes designed with stronger concentrations. Addiction can happen quicker than you expect.

Signs you may be addicted:

• You feel anxious or irritated without smoking

• You crave it during school or at night

• You hide how much you smoke

• You feel guilty or embarrassed but still smoke

• You rely on smoking to “cope”

• You plan your day around smoking opportunities

Struggling doesn’t mean you’ve failed — it means nicotine is doing exactly what it’s designed to do.

Social Pressures Around Smoking

You might feel pressure to smoke because:

• Your friends do

• It seems “adult”

• You don’t want to stand out

• You feel uncomfortable saying no

• You don’t want to be judged

But smoking doesn’t make you fit in — you make you fit in.

Real friends won’t pressure you to do things that harm your health.

Thinking About Stopping?

Whether you’ve smoked once or for years, right now is a great time to think about quitting.
Stopping smoking can help you:

• Breathe easier

• Feel fitter and stronger

• Save money

• Have clearer skin and fresher breath

• Sleep better

• Reduce stress

• Improve your mental health

You don’t have to quit alone — and you don’t have to quit instantly. Small steps still count.

Tips to Help You Quit

✅ Know Your Triggers

Stress, boredom, certain friends, or specific places may make you want to smoke.

✅ Find Alternatives

Chewing gum, fidget toys, going for a walk, or talking to someone can help.

✅ Delay the Craving

Wait 10 minutes. Distract yourself. Cravings fade quickly.

✅ Avoid Smoking Spaces

If certain people or places make you want to smoke, limit your time there until you feel stronger.

✅ Talk to Someone You Trust

A friend, teacher, youth worker, or parent can support you.

✅ Celebrate Your Progress

Every smoke you don’t have is a win.

Who Can Help You?

You don’t have to fight cravings or habits on your own.
You can get support from:

• A youth worker

• A school counsellor or pastoral team

• A trusted adult (parent, carer, older sibling)

• A friend who understands

• Health services that support young people in quitting

Asking for help isn’t embarrassing — it’s powerful.