Breaking free in Viet Nam: Former vapers share their path to health

Viet Nam’s comprehensive ban on e-cigarettes and heated tobacco products (HTPs) took effect on 1 January 2025, to protect the health and future of its young people. In a true public health milestone, rightly drawing international praise, Viet Nam prohibits the production, trade, importation, harbouring, transportation and use of these products. The ban sends a strong signal that no one should take up the habit and any remaining vapers should quit.

Vapes are not safe, and they are not healthy. The health harms associated with e-cigarettes and HTPs can be severe. Nicotine consumption in children and adolescents has particularly damaging impacts on brain development, with potential long-term consequences, including learning and anxiety disorders. There are also long-term risks from the toxicants these products are known to contain – including the risk of cancer, heart and lung disease. 

So, as Viet Nam enforces this important protection, two former vapers share with the World Health Organization (WHO) their experiences – and how they quit.

Breaking free - Thảo Nguyên’s story

For Thao Nguyen, 25, an office worker from Da Lat now living in Ho Chi Minh City, vaping began as a way to cope with loneliness and fit in.

“When I moved to Saigon, I was away from my family and friends. I came here alone and didn’t have anyone to talk to.”

Surrounded by new friends who treated vaping as normal, she joined in. At first, vaping seemed harmless. It was part of social outings and a way to relieve stress.

But over time, she felt hooked.

“On days when I accidentally forgot my vape at home, I already felt uncomfortable as soon as I got to the office.

“Missing it made me restless and easily irritable with people. That was when I realized I had become dependent on it.”

For Thao Nguyen, 25, vaping began as a way to cope with loneliness and fit in after moving to Ho Chi Minh City. Photo: WHO Viet Nam.

The turning point came when she contracted COVID-19.

“My throat felt blocked with phlegm – from COVID-19 and from the vape oil. I couldn’t breathe. My heartbeat became irregular because of the strain.”

A neighbour doctor intervened with oxygen and medical equipment, saving her life.

Lying in bed with an oxygen mask, she asked herself: “Why do people care about me so much – why do they value my life – while I’m destroying my own body with harmful things like this? That was the moment I decided I needed to quit.”

Exercise became an ally.

“After quitting, my hands and body felt restless, so I wanted to move, be active and also become healthier. I knew that vaping made my body weak, so if I wanted to eat well again, I had to exercise.

“So during those three weeks, I used my free time not for cafés but for sports, going out, and doing activities that helped my body recover.

“After quitting, my appetite returned. Food tasted much better. My breathing became clearer. I slept better, fell into deeper sleep and woke up feeling healthier.”

After quitting vaping, Thao Nguyen turned to exercise and outdoor activities as part of her journey to better health. Photo: Thao Nguyen

Quitting had an unexpected impact on her relationship with her family.

“When my family discovered I had been vaping and saw how sick I became, they were heartbroken and disappointed. They wondered why I had fallen into harmful habits despite knowing better. But once they learned I had quit, they were relieved and proud, and our relationship became more open.”

Her advice to others?

“I know many of you vape for different reasons - mental health, wanting to look cool, wanting to feel happy or simply because it has become a daily habit driven by nicotine addiction. You might think vape juice is harmless because you’ve researched it, but once you put chemical substances into your body, it will always have some level of harm.

“Your future is in your hands. If you continue using it, your future may be shortened. But if you choose to quit now, there will be many better things waiting for you ahead.”

Thao Nguyen’s story sends a message to others: The future is in your hand. It is never too late to choose health. Photo: Thao Nguyen.

The power of distraction: Vu Minh Ha Duong’s story

Now a fourth-year medical student in Ha Noi, Vu Minh Ha Duong, 23, began vaping at the end of high school while preparing for the university entrance exam.

“I have an anxiety disorder, and before tests or exams I sometimes experience panic attacks.”

Under pressure, vaping seemed a temporary solution. Only, it wasn’t temporary.

“Except when I was sleeping or doing sports, on average I used it once every 10–15 minutes, 1 to 2 puffs each time. If I was studying on my own, it was even more frequent – every 4 to 5 minutes.”

He hid his habit from his parents, both doctors, knowing they would disapprove.

“I wasn’t proud of it, and I knew that holding a vape would create a negative impression.”

All that changed, thanks to his partner.

“I quit vaping because of my partner. Before that, I had no intention of quitting. When my partner asked me to stop because they didn't like it, I decided to quit completely to avoid conflicts.”

Vu Minh Ha Duong, 23, quit vaping at his partner’s request. What began as a difficult decision became a fresh start. Photo: WHO Viet Nam

Quitting was gruelling.

“The 3 to 5 days after I decided to quit were the most difficult period I had to go through. Symptoms such as insomnia, cravings for nicotine, headaches, and fatigue occurred very frequently.”

He fought cravings by chewing gum, spinning a pen, drinking water, cleaning the house or playing music.

Chewing gum, drinking water, cleaning the house and playing music helped Ha Duong manage cravings during the first days after quitting. Photo: WHO Viet Nam

At times, he was tempted to have a puff. But he realised the urges were his brain’s way of getting him hooked again.

“It’s similar to going to the gym – the beginning is difficult and exhausting, but if you persist through this phase, things get easier. Over time, the frequency of cravings decreases and eventually disappears completely.”

Gradually, Duong started to feel stronger physically and mentally.

“My breathing feels slower, my concentration has improved, and I sleep more deeply.

“I feel that I have enough discipline and inner strength to quit. This is something that makes me feel good about myself.”

Breaking free from vaping and looking ahead to a healthier future. Photo: WHO Viet Nam

Research the harms of vaping, he tells young people.

“I just want you to challenge your own beliefs – ask yourself whether your belief that it is harmless is based on strong reasoning and solid evidence, or simply because you want to believe it.

“I believe that changing beliefs is the most important step, and it begins with questioning the assumptions you already hold.”

In Viet Nam, WHO works on new tobacco products with the Ministry of Health, and with the support of partners including Bloomberg Philanthropies, Campaign for Tobacco-Free Kids (CTFK), Vital Strategies and HealthBridge Viet Nam.