Quitting Smoking or Vaping

Quitting tobacco can be one of the hardest things to do, however it is also one of the greatest ways to prevent disease and death.

Studies indicate that it can take someone up to 30 attempts to quit tobacco successfully. Each attempt teaches you something new about yourself and how to be successful in the future. Quitting is a journey that involves changes in your lifestyle, values, social circles, behaviours, and coping skills. So don’t quit quitting. Get tools and tips that will work best for you.

Support is available both locally and provincial/federally to clients interested in quitting and healthcare providers who are supporting their clients.

Currently, there are no vaping products in Canada that are approved as cessation products at this time.


Make a plan to quit smoking or vaping

Building a plan is very important to help you be successful in quitting.  To get started, watch these videos to learn how to build a quitting plan, set goals and deal with cravings.  If you decide that medications will be part of your plan to quit, you can find out more about prescription medications and about Nicotine Replacement Therapy (NRT) like patches, inhalers, gum and lozenges.  These products Also, check out the videos about Nicotine Replacement Therapy (NRT) and how to properly use these products.

Journey to Quit

Once you are ready to make a plan, check out the supports to help you quit below.  Counselling along with quitting medications have shown to increase success.  You can pick and choose what support will work best for you.  The Lung association’s journey 2 quit booklet can support you as you explore why you want to quit and how to get ready for quitting.  If you would like a paper copy, call the Grey Bruce Health Unit at 519-376-9420 ext. 7.


How to Quit Smoking – Making a Plan


Setting SMART Goals


Quitting Smoking is a Journey


How Nicotine affects the brain - How Nicotine Replacement Therapy can help with withdrawal


The four Ds of Quitting Smoking


How to Use a Nicotine Patch


How to Use Nicotine Gum


How to Use Nicotine Inhalers


How to Use Nicotine Mouth Spray

Services to help you quit

Once you have started your Quit Plan, you can pick and choose what support will work best for you. Is it talking and checking in with a quit coach?  Is it joining an online forum?  Using an app or texting service?  Would you like to use quitting medications to help you?  You may want to try out several types of support as part of your plan.

Check out the resources below to support you on your journey:>

Phone, text and online support:

Health Connect Ontario call 811 for support to help you quit smoking. This service provides free, confidential phone support with a quit coach.


Smoker’s Helpline provides support and strategies shown to increase success in quitting smoking or vaping.

  • Free information and support online and through text messaging.
  • Tips and tools to help you quit using tobacco.
  • Free Nicotine Replacement therapy samples may be available.


Talk Tobacco provides culturally tailored support and information about quitting smoking or vaping

  • Designed with input and guidance from First Nation, Inuit, Métis and urban Indigenous leaders, partners, community members and health care providers.
  • Services by phone, online chat, and text are free and confidential.


Lung Health Line  has certified respiratory educators available to offer free information and guidance on a variety of lung health concerns including breathing conditions, smoking cessation counselling and more. Call 1-888-344-LUNG (5864) Monday to Friday between 8:30 a.m. -4:30 p.m.


Quitting Apps:

My Change Plan App on the Apple App store or Google Play Store

The Quash App on the Apple App Store or Google Play Store

Stop Vaping Challenge App on the Apple App Store or Google Play Store


Self-help resources:

Where to access quitting medications

People who smoke can greatly increase their chances of quitting by combining medications with personalized support from their healthcare provider, Smoker’s Helpline, Talk Tobacco or other helpful services.  

There are two types of medication that can support quitting:

  • Nicotine Replacement Therapy (NRT) are medical products approved by Health Canada and include nicotine patches, inhalers, gum, lozenges, and mists.  See the list below for programs that provide free or low cost NRT. Watch videos to learn how to use NRT.
  • Champix® or Zyban® are approved medications that can be prescribed by a doctor or pharmacist. Although they do not contain any nicotine, these medications can be effective in helping people quit smoking.3 5 In Ontario, these medications are free to anyone who is on Ontario Works or Ontario Disability Support Program, or for young adults 18-24 years of age through OHIP Plus. For others, these medications may be covered under your drug plan.


Where to start?

  1. In some settings and programs, medications may also be offered to those who want to quit vaping.  If you are not sure, call Public Health.
  2. Check with your primary healthcare provider:
    1. If you are a patient of a family health team (FHT) or Community Health Centre (CHC), reach out to them first as many offer the STOP program which offers supportive counselling and no-cost Nicotine Replacement Therapy (patches, gum) for up to 26 weeks in one year. Please scroll down for a list of FHT’s or CHC’s in the Grey Bruce region.
    2. S.O.H.A.C offers Indigenous-informed quitting services for First Nations, Inuit and Métis peoples, including nicotine patches, gum and more. Even if you are not a client there, you may be able to access support for quitting smoking. If you have a family doctor or nurse practitioner they can write a prescription for quitting medication that is covered by the Non-insured health benefits program for First Nations and Inuit.
  1. If you are not able to access the above programs, check the list below for free services and products.
  • Ottawa model for smoking cessation community program: For anyone who resides in Ontario. Participants will receive a consultation, follow-up support, and nicotine replacement therapy vouchers. Call 1-888-645-5405 and leave your contact information on the voicemail. A nicotine addiction specialist will get back to you within 2 business days. Clients may receive 6 weeks of free nicotine replacement therapy in the mail.
  • STOP on the Net: an online program designed to support individuals 18 years of age and older in an attempt to quit smoking. Eligible participants are mailed 8 weeks of supplies including nicotine patches and 2 boxes of gum or lozenges. **If you are a patient of a family health team, CHC or SOHAC, check about programs available there before accessing this program.
  • OHIP+ provides help for prescription medications to quit smoking if you are aged 24 and under and have no private insurance.
Family Health Teams/CHC’s in Grey Bruce

The STOP program is offered by many FHT’s and CHC’s. Some may offer support to people who are not rostered clients. The program offers quitting support and up to 26 weeks of nicotine replacement therapy:

  • Peninsula Family Health Team:
    For more information, call 519-793-3445



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