Tobacco use remains the leading cause of preventable disease and death in Canada. There is no safe level of tobacco use or exposure to second-hand smoke.
Why is it so hard to quit?
Most people don’t quit smoking successfully on their first try. On average, people quit 30 times before they finally quit for good. However, each time you try, you learn more about yourself and what works for you, making it easier to quit next time.
Cigarettes contain nicotine, a very addictive drug, which only takes seven seconds to reach your brain after you inhale. Your brain and body quickly get used to the effects of nicotine and need more cigarettes more often to avoid withdrawal symptoms like tiredness, irritability, hunger etc. This makes you addicted to tobacco.
Ready to quit smoking?
Quitting smoking can be hard, but every year, thousands of people go tobacco free. You can too! Quitting smoking has many benefits. Need some inspiration? Check out these #QuitStories from community members just like you.
If you’re like a lot of people, you’ve tried quitting before. Whether you were smoke or vape free for a year or a day, every try brings you one step closer to quitting for good! Check out Don’t Quit Quitting for tips, tricks, and facts to guide you through your quit journey.
Use this calculator to find out how much money you can save.
Making a quit plan and seeking professional support increases your chances of quitting and remaining tobacco free. There are plenty of resources and supports available to assist you.
Employers looking to promote health in the workplace and support employees’ efforts to quit smoking can read this guide.
Smoking cessation programs
Connect with a registered nurse at Health811 by calling 811 for telephone-based support to stop smoking. Available 24 hours a day, seven days a week.
Your health-care provider |
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Smoking Treatment for Ontario Patients (STOP) program |
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The STOP cessation program offers counselling, support, and Nicotine Replacement Therapy (NRT) (e.g., nicotine patches, gum, inhaler, lozenges, mouth spray) at no cost to people who wish to quit smoking or vaping. Kingston Community Health Centres offer the STOP program in person or over the phone. To be eligible, you must:
Eligible participants will receive 26 weeks of NRT. To book an appointment, visit, or call one of the following sites:
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STOP on the NET |
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This online program is designed to support eligible individuals aged 18 and older in Ontario who smoke cigarettes and want to quit. This program is unavailable for those wanting to quit vaping. Eligible participants will receive six weeks of Nicotine Replacement Therapy (NRT). |
Ottawa Model for Smoking Cessation (OMSC) community program |
| The OMSC Community Program offers smoking cessation treatment and support to patients in Ontario. Eligible participants will receive six weeks of Nicotine Replacement Therapy (NRT). Call 1-888-645-5405. |
Online, phone or text support |
Don't Quit QuittingOnline tips for why to quit, how to quit, and staying quit. Provides information on available resources, testimonials, and resources for health-care providers. Smokers’ HelplineThe Smokers’ Helpline is a free, confidential service run by the Canadian Cancer Society. They provide online tips, tools and support and are available 24-7, seven days a week. Mobile customers can text “iQuit” to 123456 to register. Talk TobaccoA free service offering culturally appropriate support and information about quitting smoking, vaping, and commercial tobacco use for Indigenous communities. Tools for a smoke-free lifeTools and resources from Health Canada to help you become smoke-free. On the road to quittingThis guide, created by Health Canada, will give you the information and skills you need to successfully stop smoking. Understand what to expect during your quit attempt and learn tips to help you along the way. |
Phone apps |
QuashA free app for youth (14 to 19 years old) and adults who would like to quit smoking or vaping. My Change Plan (MCP)A free app developed by clinicians and researchers at the Centre for Addiction and Mental Health (CAMH) to help you quit or reduce smoking cigarettes. Available on Google Play and the App Store |
Tobacco and Nicotine Cessation Myths
Myth #1: Quitting smoking while pregnant is dangerous |
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Although it is best to quit before getting pregnant, quitting at any time during pregnancy can have a positive impact on the health of the pregnant individual and the baby. Quitting doesn’t put stress on the baby. Continued cessation during the postpartum period is also vital to the wellbeing and health of the entire family. It has been well documented that smoking during pregnancy can cause serious problems including pregnancy complications, stillbirth, poor fetal growth and low birth weight, premature or preterm delivery, birth defects, and damage to the baby’s developing lungs and brain. Most electronic cigarettes (e-cigarettes) contain nicotine, which poses risks to a baby’s development. E-cigarette liquids also contain chemicals, flavours and other additives that may not be safe for the pregnant individual or their baby. Therefore, quitting vaping while pregnant is also recommended. |
Myth #2: I can’t use nicotine replacement therapy (NRT) while pregnant |
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Quitting smoking can be a challenge, especially while pregnant. Nicotine replacement therapy (NRT) can help. Many experts agree that the health risk from smoking cigarettes during pregnancy are far greater than the health risk from using NRT products that have far lower levels of nicotine and far fewer toxins. Pregnant individuals who are attempting to quit should try non-pharmacological (i.e., social, emotional and behavioural) strategies first. If they need additional help, they can use NRT products. Individualized care and behavioural support from a health-care professional is strongly recommended when using NRT products. |
Myth #3: I cannot use two types of NRT products at once |
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Combining NRT products, also known as combination therapy, is considered safe and effective for smoking cessation. This approach can triple a person’s chance of quitting and staying quit. Nicotine patches are a long-acting (i.e., prolonged release of nicotine over 24 hours) form of NRT intended to replace most of the nicotine normally consumed, helping to reduce and manage withdrawal symptoms and cravings. The number of patches a person uses depends on a variety of factors (i.e. number of cigarettes smoked, smoking history, the individual’s weight and height, experience with NRT, etc.). Therefore, using more than one patch or NRT product may be needed. For sudden or intense cravings, short-acting (i.e., immediate release of nicotine) NRT in the form of gum, lozenge, inhaler or quick mist can be used. These short acting forms of NRT are used to help manage cravings when more nicotine is needed than is being provided from the patch. |
Myth #4: I can’t smoke while using the patch |
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There is no evidence to suggest that smoking while wearing a patch may cause a heart attack or a stroke. However, if an individual smokes while wearing the patch it can lead to a high level of nicotine and symptoms of nicotine toxicity. These symptoms can include dizziness, nausea, sweating and increased heart rate. These symptoms usually go away once the individual stops smoking. Patches can support a “reduce to quit” approach for individuals who want to gradually cut down their smoking. This approach allows individuals to smoke fewer cigarettes, often by taking only a few puffs when needed. This gradual reduction can be a first step towards quitting completely. |
Myth #5: I will gain weight if I quit smoking |
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A common concern about quitting smoking is gaining weight. However, the impact of quitting smoking is different for everybody, some people may gain weight, lose weight or stay the same weight. The health benefits of quitting smoking far outweigh any risks connected to weight gain. For more information, consult Addressing Concerns About Weight Gain While Quitting Smoking. |
Myth #6: Smoking and vaping helps me relieve stress |
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Some people believe smoking or vaping relieves stress and anxiety; however, we know that nicotine use actually increases symptoms of stress, anxiety and depression. When a person vapes or smokes, their brain releases dopamine which gives feelings of instant pleasure, making the brain want more nicotine. As smoking or vaping continues, the brain develops a tolerance, requiring higher amounts of nicotine to achieve those same pleasurable effects. When a person does not vape or smoke for a while, or if they try to reduce or quit, nicotine cravings persist and withdrawal symptoms can lead to uncomfortable symptoms such as stress, anxiety and depression. When a person vapes or smokes to “relieve” the feelings of stress, they are actually relieving their nicotine withdrawal symptoms. This is the cycle of nicotine addiction. Managing stress and anxiety through smoke-free strategies reduces the likelihood of relapse when quitting, and helps break the cycle of nicotine dependence. |
Myth #7: NRT is expensive |
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Although it may feel like NRT is expensive initially, it is generally only used for a limited time and is less than the cost of long-term smoking. The good news is that there are programs that can help with cost-free NRT. Discover more information on available supports to quit smoking, as well as local programs and services. |
Smoke-free and vape-free buildings
Many people living in multi-unit residences (e.g., apartments or condos) are exposed to second-hand smoke, even if they don't want to be. Smoke can drift into their unit from nearby units.
It is illegal under the Smoke-Free Ontario Act, 2017 to smoke or vape in the common areas of condominiums, apartments, or post-secondary residence buildings. This includes lobbies, elevators, stairwells, covered parking garages, and hallways.
It is the responsibility of the property owners and managers to make sure signage is posted as required under specific legislation. For information about the required signage, contact the Tobacco Information Line by email or by calling 613-549-1232, ext 1333.
There is no law that regulates smoking or vaping in a private, self-contained unit such as detached home, an apartment or condominium.
Landlords can adopt no smoking clauses in their leases. For information on no-smoking, no-vaping policies, visit Smoke-Free Housing Ontario.
Public disclosure of Smoke-Free Ontario Act conviction results
KFL&A Public Health is required to publicly disclose all owner-related tobacco and vapour product sales offence convictions in the KFL&A area on their website within two weeks of the conviction. Conviction reports must be published for five years.
Disclaimer: Prospective buyers of tobacco retail dealer premises are strongly encouraged to contact the local public health unit to confirm premises conviction history. A premise with two or more tobacco sales convictions against any owner (past or present) at that address within a five year period is subject to a Notice of Prohibition Against the Sale, Storage and Delivery of Tobacco Products (known as an automatic prohibition or “AP”). Section 22 of the Smoke-Free Ontario Act, 2017 (SFOA) states that upon becoming aware that there are two or more convictions against any owner for tobacco sales offences committed at the same place within a five year period, the Ministry of Health shall notify the owner(s) or occupant of the place that the sale, storage and delivery of tobacco products is prohibited at the place. The Ministry of Health accepts requests from public health units for automatic prohibitions where owner(s) of the business was or were convicted of tobacco sales offences on two occasions. The SFOA convictions report published on public health units’ websites lists all owner related tobacco sales convictions that are eligible for an automatic prohibition. Please note that automatic prohibitions do not apply to vapour products sales convictions.