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 can help you be successful in quitting! To get started, watch these videos to learn how to build a quit plan, set goals, and manage cravings. If you decide that medications will be part of your quit plan, you can find out more about prescription medications and Nicotine Replacement Therapy (NRT) like patches, inhalers, gum and lozenges. The videos below also show you 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 increase their changes of quitting by combining medications with personalized support from a healthcare provider or online resource.

  • If you are a patient of a Family Health Team (FHT) or Community Health Centre (CHC), they may offer the STOP Program, which can provide individuals with up to 26-weeks of free Nicotine Replacement Therapy (patches, gum, lozenges, and inhalers) and quit support.
  • SOAHAC offers Indigenous-informed quitting services for First Nations, Inuit, and Métis people.

Download a flowchart that will help you navigate and access local cessation supports:

Grey Bruce Cessation Flowchart

If you are not able to access local programs, check the list below for free services and programs:

Resources for Healthcare and Community Providers

Looking to help a client navigate local quit supports? Download the following flowchart:

Grey Bruce Cessation Flowchart


Visit the Health Care Providers tab of Don’t Quit Quitting, an initiative of Ontario’s Public Health Units. All clients should be screened using the 3 A’s and offered appropriate resources based on their stage of change.

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

To be added to the Grey Bruce CoP for Tobacco Cessation mailing list please call (519) 376-9420 ext. 7.


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