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 help prevent disease and death.

Studies indicate that it can take someone up to 30 attempts to quit tobacco successfully (OTRU, 2017). 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 (RNAO, 2007). As it takes multiple attempts to quit smoking, don’t quit trying. Get tools and tips to help you quit! 

Note that there is limited evidence to support vaping as a quitting strategy.  There are no vaping products in Canada that are approved as cessation products and this means they cannot be marketed as a quitting aid at this time.


Learn how to create your quit plan

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

Free counselling programs and services to support your quitting journey

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:

Quitting medications and where to find them

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.

  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. SOAHAC 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.
  3. Grey Bruce Public Health offers the STOP program for those who cannot access the program otherwise.  Call our Cessation Nurse at 519-376-9420 Ext 7.
  4. 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.
  • The Ontario drug benefit program covers some quit smoking prescription medications.
  • Non-insured health benefits program for First Nations and Inuit (a prescription from a healthcare provider is required).


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: For more information, call 519-793-3445

Resources for Healthcare and Community Providers

You can make it happen is a website designed for healthcare providers to access resources and information on best practices related to tobacco use. All clients should be screened using the 5 a's and offered appropriate resources based on their stage of change.


Pregnets – Prevention of Gestational and Neonatal Exposure to Tobacco Smoke (PREGNETS) provides information, resources and support to healthcare providers.


Grey Bruce Community of Practice for Tobacco Cessation

The majority of people who smoke want to quit and are making quit attempts.

In order to support tobacco users in quit attempts, we need an integrated and comprehensive approach to tobacco cessation in our community. By working together we can increase the reach of cessation interventions within Grey-Bruce and work towards removing the gaps that exist in our local cessation services and programs.

Together – WE can make a difference!

Fall E-Bulletin 

Check out the latest E-bulletin

About the Grey Bruce Community of Practice for Tobacco Cessation

A “Community of Practice” (CoP) is a group of individuals brought together by a common passion or interest for what they do. 

The purpose of the Grey Bruce Tobacco Cessation Community of Practice is to improve access to comprehensive cessation programs for those living within Grey-Bruce by:

  • Building capacity among members to offer tobacco cessation services
  • Working to remove gaps in local cessation services and programs
  • Building supportive relationships across member organizations
  • Knowledge exchange and training opportunities
  • Meeting once per year based on members needs
  • Regular updates by email




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