World No Tobacco Day

World No Tobacco Day (May 31) is more than a reminder to quit smoking—it's a chance to check in on your health, your habits, and what feels right for you. Whether it’s smoked, vaped, or tucked under your lip, nicotine has real effects—especially on young bodies and brains.

Before we go further, it’s important to acknowledge that not all tobacco use is the same. Tobacco holds cultural and spiritual significance for many First Nations, Inuit, and Métis communities, where it is used in traditional ceremonies, offerings, and medicines. This use is sacred, not recreational, and is fundamentally different from commercial tobacco or nicotine products like cigarettes, vapes, or pouches. The information below focuses on commercial tobacco and nicotine use, not traditional practices.

Smoking

Cigarettes are still one of the leading causes of cancer, heart disease, and lung problems worldwide. Some people smoke as a way to deal with stress. However, research has shown that smoking actually increases anxiety and tension. Nicotine creates an immediate sense of relaxation but this feeling is temporary and soon gives way to withdrawal symptoms and increased cravings.

Vaping

Vaping is harmful, but it is less harmful than smoking. People who smoke may reduce harm if they completely switch to vaping. People who do not smoke should not begin to vape because while vapes may contain fewer toxins than cigarettes,  they still deliver nicotine, heavy metals, and other chemicals to our lungs and can come with significant health risks.

 Zyn & Nicotine Pouches

These smokeless, spitless pouches have become popular because they’re discreet, don’t smell, and don’t require a vape device. However, they still contain high levels of nicotine, often more than a cigarette or vape hit, and nicotine in any form is addictive, and regular use can affect focus, mood, sleep, and cardiovascular health. Using pouches often leads to higher tolerance and makes quitting harder in the long run.

Cessation Supports

Whether you’re already trying to quit, just starting to think about it, or somewhere in between, there are supports here to help—no pressure, no judgment.

Behavioural support:

  • Smokers' Helpline- Online support, text messaging, and Quit and Win contests to motivate you. To enroll for text supports, text iquit to 123456.
  • The Lung Association - Before you set your quit date, you need to prepare. Take time to think about when, where, and why you smoke. If you understand your smoking habits and triggers, you’ll have a better chance at success. Visit The Lung Association's website
  • First Week Challenge - Quit smoking or vaping for the first 7 days of the month, and you could win $500! People who successfully quit for the first week are 9 times more likely to quit for good. We can help get you started.
  • Talk Tobacco- A quit line offering culturally appropriate support and information about quitting or reducing commercial tobacco and vaping products for Indigenous people. 
  • Speak with your health provider, who may be able to provide support and further resources

Apps

Nicotine replacement therapy (NRT):

  • Smoking Treatment for Ontario Patients (STOP) is a province-wide initiative delivering smoking cessation treatment (up to 26 weeks of NRT) and counselling support to people who ​want to reduce/quit their tobacco use. 
  • STOP on the Net from Centre for Addiction and Mental Health (CAMH) provides up to 10 weeks of free nicotine replacement therapy that is mailed directly to your home.
  • SmokeFreeCurious.ca: When you are trying to quit smoking, Nicotine Replacement Therapy, like the patch and gum, can help to reduce the discomfort associated with nicotine cravings and withdrawal. Order Free NRT
  • Nicotine replacement therapy can also be purchased over the counter at pharmacies.

If you’re thinking about quitting, cutting back, or just want to talk through your options, support is available.