Quit commercial tobacco with respect for culture

Respecting traditional tobacco

Traditional tobacco

For thousands of years, traditional tobacco has played a significant role in Indigenous communities across British Columbia and Canada.

Traditional tobacco is sacred and should be treated with great respect. In many Indigenous cultures, it carries spiritual and medicinal benefits and is used in prayers, rituals, ceremonies, and offerings.

Commercial tobacco: Know the difference

Commercial tobacco products are mass-produced by the nicotine industry and do not reflect the sacredness of traditional tobacco. They contain nicotine and other added chemicals that harm the health of individuals, communities, and the environment. Commercial tobacco includes products like cigarettes, cigars, heated tobacco (like IQOS), chewing tobacco, snuff, snus, nicotine pouches (like Zonnic and Zyn), and e-cigarettes (vapes).

Among youth and young adults, e-cigarettes are rising in popularity. E-cigarettes are electronic devices that heat a liquid into an aerosol (often referred to as “vapour”). Just like other commercial tobacco products, they contain nicotine and other added chemicals, making them addictive and harmful to health.

Learn more about nicotine-containing products here.

Commercial tobacco use: An issue of equity

Colonization and the emergence of commercial tobacco products changed the relationship that Indigenous Peoples have with traditional tobacco. For decades, the nicotine and tobacco industry has targeted Indigenous communities with predatory marketing and cultural exploitation to encourage uptake of their products.

Today, smoking rates are significantly higher among Indigenous adults than in the general Canadian population. Compared to non-Indigenous adults, smoking is

1.9 times higher in First Nations adults
1.7 times higher in Métis adults
2.4 times higher in Inuit adults¹

Indigenous communities are at higher risk of preventable diseases and early death due to commercial tobacco use.

The harms of commercial tobacco

Nicotine is the addictive chemical found in commercial tobacco and vaping products.

Nicotine reaches the brain in less than 7 seconds, triggering the release of dopamine (the “feel-good chemical”). It can make you feel more alert, awake, or relaxed. But this is only temporary. When the effect goes away, your body craves more nicotine.

Over time, your body gets used to receiving nicotine from smoking or vaping. This makes your cravings grow stronger. When you don’t smoke or vape, your body experiences withdrawal symptoms (unpleasant side effects) such as irritability, restlessness, and difficulty concentrating. This creates a tough cycle of addiction. Learn more about nicotine addiction here.

Did you know? Tobacco smoke contains 7,000+ chemicals, including at least 80 that cause cancer.

Smoking and commercial tobacco use affect every part of the body. Short-term health effects include breathing challenges, weaker immunity, and higher heart rate and blood pressure. In the long term, it can cause cancers (such as lung, throat, and oral cancer), heart disease, stroke, diabetes, fertility issues, and early death.

Secondhand smoke (smoke from burning commercial tobacco products) affects the health of others, even if they do not smoke themselves. In adults, exposure to secondhand smoke increases the risk of cancer, heart disease, and lung disease. In children, it can lead to developmental problems and respiratory conditions like asthma.

Learn about about the health effects of tobacco here.

Nicotine is especially harmful for youth, whose brains are still developing until age 25, making them more vulnerable to addiction and lasting health impacts.

Nicotine use during this critical period is linked with lasting impacts on the brain, including memory, attention span, learning, and impulse control. Early-age nicotine use also predicts lifelong addiction.

Research shows that although Indigenous youth make more attempts to quit, they are over 5 times more likely to smoke than non-Indigenous youth.² We need to provide youth with culturally appropriate tools, resources, and support to help them succeed.

Find youth-specific friendly resources and materials on our youth mini-site here.

Quitting commercial tobacco

Know your why

Explore what motivates you to quit or reduce smoking or vaping.

For your wellness: Breathe easier, regain energy, and reduce your risk of diseases like cancer, stroke, and heart disease. Read about the health benefits of quitting here.
For your family, friends, and community: Keep the people around you safe from secondhand smoke.
Save money: Quitting smoking could save thousands of dollars each year! What would you do with that money instead? Find out how much smoking is costing you here.
Keep tobacco sacred: Quitting commercial tobacco is an important step to restore a healthy relationship with traditional tobacco and protect its sacred use.

Ground yourself in culture

What traditions and practices from your culture can you incorporate into your routine to help you feel grounded, especially when cravings and withdrawal symptoms hit? Here are some ideas that can strengthen your spirit and help you during challenging times³:

Speak with an Elder or Knowledge Keeper about your community’s teachings and values on traditional tobacco
Offer a prayer of gratitude to the Creator
Make a traditional tobacco offering
Smudge for healing
Take a walk in nature
Enjoy a traditional tea
Join a traditional craft or activity to reconnect with your culture
Participate in ceremony – a sweat, river bath, or other ceremonial practice

Smart Steps Booklet: Indigenous

Build your personal quit plan

Start your quit journey with QuitNow. We’re here to help you create a customized plan to help you quit or cut back on commercial tobacco.
Set a Quit Day and prepare for the big day by writing down your reasons for quitting, telling your friends and family, and getting the support you need.
Cravings and triggers are challenging parts of the quit journey, but there are ways for you to prepare and conquer them.

Use the 4 Ds

Did you know? Intense cravings usually only last for 3 to 5 minutes.

Delay, Distract, Deep Breathing, Drink Water to push through the craving until it passes. Learn more about the 4 Ds here.

You may experience withdrawal symptoms (unpleasant side effects) as your body adjusts to being tobacco and nicotine-free. This is normal. Try to remember that they are temporary and will soon pass. Learn about ways to cope with the common withdrawal symptoms.

Download the Smart Steps booklet

You’re not alone – we’re here to support when you need it

Call a Quit Coach for one-on-one guidance

Chat live with a Quit Coach for easy support

Get extra motivation with Text & Email Tips

Join a Group Support Session to learn quit strategies

Connect with others on a quit journey in the Community Forum

Access quit aids

You could double your chance of success in quitting with quit aids, including nicotine replacement therapy (NRT) and prescription medications. Consult with your health care provider to select the best option for you. Learn more about medications that can help you here.

Prescription medications and NRT are covered for eligible BC residents:

Get subsidized medication: All residents of BC can get coverage for up to 12 weeks for prescription medications or NRT through the BC Smoking Cessation Program. Learn more about NRT and medication coverage here.
FNHA Health Benefits Program: All status First Nations people living in BC are eligible for additional NRT products of a 24-week supply. Learn more about supplementary coverage from First Nations Health Benefits here.

Keep going

Nicotine in commercial tobacco is highly addictive. It can take multiple attempts to quit for good. If you return to smoking during your quit journey, be kind and patient to yourself. Each time you try again, you are one step closer to quitting.

Read more about how to prevent slips and relapses and bounce back if they happen.

Find out here

Indigenous community support

QuitNow offers free and confidential services to help you on your journey to quit or reduce commercial tobacco. Indigenous-led programs are also available, providing culturally safe and trauma-informed supports that promote health, wellbeing, and community connections:

Talk Tobacco is a free, confidential program providing culturally appropriate support and information about quitting smoking, vaping, and other commercial tobacco products for First Nations, Inuit, Métis, and urban Indigenous communities.

Call: 1-833-998-TALK (8255)
www.talktobacco.ca

Connect to Change is a free, community-based program supporting Indigenous people who want to quit or reduce commercial tobacco through social connections and traditional exercises.

cancer.ca

Other mental wellbeing resources:

BC Crisis Centre offers phone and text services 24 hours a day, seven days a week.

Having thoughts of suicide? Call or text 9-8-8
Experiencing a mental health crisis? Call 310-6789
crisiscentrechat.ca

The First Nations Health Authority (FNHA) and other organizations provide culturally safe and trauma-informed health and wellness services to Indigenous people in BC. Find a list of cultural, emotional, and mental health supports on this page.

https://www.fnha.ca/what-we-do/mental-wellness-and-substance-use/mental-health-and-wellness-supports

Indian Residential School Crisis Line is a national service for anyone experiencing pain or distress as a result of their residential school experience.

Call: +1 (866) 925-4419

KUU-US Crisis Line is a 24-hour crisis support service for Indigenous people in BC. The line offers culturally safe, confidential support for children, youth, adults, and Elders who are in crisis or need to talk.

Call:

Adult/ Elder Line: +1 (250) 723-4050
Child/ Youth Line: +1 (250) 723-2040
Toll-free (anywhere in BC): +1 (800) 588-8717

www.kuu-uscrisisline.com

Métis Crisis Line is a 24/7, toll-free and confidential support service provided by Métis Nation British Columbia and KUU-US Crisis Services for all self-identifying Métis people. The line offers culturally safe crisis support and assistance for other issues like relationship troubles, depression and anxiety, financial issues, and bullying and peer pressure support. They also provide mental health resources, and referrals, tailored to the needs of the Métis community.

Call: +1 (833)-MétisBC (1-833-638-4722)
www.mnbc.ca

The Support Network for Indigenous Women and Women of Colour offers free one-on-one counselling sessions to Indigenous Women and Women of Colour experiencing racialized trauma in BC. Service location will be shared confidentially via email once your appointment is confirmed.

Call: +1 (250) 277-2545
www.sniwwoc.ca

Native Youth Crisis Hotline is available 24/7 for Native youth, provided as part of a suite of crisis lines and support resources under the umbrella of the BC Association of Aboriginal Friendship Centres (BCAAFC) throughout the province of British Columbia.