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Santé Québec Outaouais
 

Substance use prevention

Substance use prevention aims to prevent or reduce problems related to alcohol, drugs, tobacco, vaping, energy drinks, gambling, and screen use.

In this section, you will:

  • learn about different substances;
  • understand their effects on health;
  • discover ways to reduce risks;
  • find help and resources if you or someone close to you needs support.

Alcohol

Alcohol is a substance found in beverages such as beer, wine, and spirits. When consumed, it acts on the brain and can affect the way a person thinks, feels, and behaves. It can have impacts on both behaviour and health. For example, alcohol can:

  • create a feeling of relaxation or pleasure;
  • slow reflexes;
  • reduce the ability to think clearly and make good decisions.

Impacts

Alcohol use can affect different aspects of health:

  • Emotions and mood: excessive consumption can increase feelings of anxiety, sadness, or irritability.
  • Sleep: alcohol may seem relaxing, but it disrupts sleep quality and sleep cycles.
  • Decision-making: it can impair judgment and increase risky behaviours such as violence or impaired driving.
  • Physical health: it increases the risk of developing certain cancers (for example, colon, liver, and breast cancer) and cardiovascular problems (for example, heart disease and stroke).

Prevention

Preventing alcohol use, especially among young people, relies on open dialogue, clear rules, accurate information, and the development of critical thinking skills.

When discussing alcohol with your child, use an open, non-judgmental, fact-based approach.

To learn more and get tips on how to talk about alcohol with your child, visit: talksubstance.org

Lower-risk use

To reduce risks associated with alcohol consumption:

  • Drink less: follow the recommendations in the Canadian guidelines for low-risk alcohol consumption.
  • Choose the right time: drink in a safe environment and when you do not have important responsibilities (for example, after school or work).
  • Take breaks: plan alcohol-free days or periods to see how you feel without alcohol.
  • Avoid triggers: identify situations or emotions that encourage drinking and explore alternatives (for example, exercise, reading, or calling a friend).
  • Stay hydrated: alternate alcoholic beverages with water to reduce negative effects.
Learn more: Drink Less, It's Better (Infographic – French only)

When is it concerning?

It can sometimes be difficult to know when alcohol use is becoming a problem. The following signs deserve attention:

  • loss of control (for example, drinking larger amounts, spending more time obtaining or using alcohol, wanting to cut down, experiencing cravings);
  • psychosocial impacts (for example, difficulty meeting responsibilities, relationship problems, or loss of interest in activities);
  • behavioural signs (for example, drinking in dangerous situations or despite health consequences);
  • physical signs (for example, increased tolerance or withdrawal symptoms).

These signs do not necessarily indicate dependence, but they should be taken seriously.

Get help

If you are concerned about your own drinking or that of someone close to you, it is important to seek help from the following resources:

Energy drinks

Unlike sports drinks, energy drinks are not designed for hydration. High in caffeine and often sugar, they can actually contribute to dehydration.

A single can may contain between 80 mg and more than 300 mg of caffeine, which is equivalent to up to three cups of coffee.

Since June 11, 2026, the sale of energy drinks to individuals under the age of 16 has been prohibited in Quebec (Act to Prevent the Harmful Effects of Energy Drinks on the Health of Young People).


Impacts

Excessive consumption of energy drinks can lead to health problems such as irregular heart rhythms, seizures, anxiety and, in some cases, death. The risks are higher for people with underlying heart conditions.

Although they may provide a temporary burst of energy, this is often followed by an energy crash that can cause fatigue, irritability and difficulty concentrating.

Their high caffeine content can disrupt sleep, even when consumed several hours before bedtime. Poor sleep quality can affect concentration, mood and performance at work or school.

Finally, energy drinks can mask the effects of depressants (for example, alcohol and GHB), reducing awareness of their expected and side effects. Their effects may also be amplified when combined with other stimulants (for example, MDMA and amphetamines).

Learn more:

Energy Drinks: Between Threat and Normalization (French only)

Energy Drinks (Brochure – French only)

Prevention

To make informed choices, it is important to understand the ingredients in energy drinks, their effects and the risks associated with their consumption. To maintain energy and concentration, healthy lifestyle habits remain the best strategy: stay well hydrated, get enough sleep and be physically active on a regular basis.

Learn more:

Energy Drinks: Risks Related to Consumption and Public Health Perspectives | Institut national de santé publique du Québec (French only)

Lower-risk use

To maintain your energy levels naturally, prioritize:

  • a balanced diet;
  • adequate sleep;
  • regular physical activity;
  • proper hydration.

Energy drink marketing and labelling can be misleading. Some products are promoted in ways that suggest they are healthy or natural. It is important to read labels carefully to understand exactly what they contain and in what amounts.

When is it concerning?

Certain signs may indicate problematic consumption:

  • feeling the need to consume them in order to function (which may also indicate an underlying medical condition);
  • consuming them regularly before or during physical activity;
  • exceeding Health Canada's caffeine recommendations (400 mg per day for adults);
  • mixing energy drinks with other substances (for example, alcohol, cannabis or stimulants).

Get help

If you are concerned about your use or that of someone close to you, do not hesitate to seek help from the following resources:

  • a medical clinic or your Family Medicine Group (FMG);
  • Info-Social by calling 8-1-1, option 2.

Cannabis

Cannabis, also known as marijuana, pot, weed, ganja or Mary Jane, comes from the Cannabis sativa plant. This psychoactive substance is used for medical or recreational purposes.

It comes in various forms (flowers, dried leaves, hashish, oil, concentrates such as shatter or wax) and can be inhaled (smoked or vaped) or eaten (candies, baked goods, beverages, etc.). Cannabis contains more than 100 chemical substances called cannabinoids that act on the brain and body.

THC (tetrahydrocannabinol) is the main psychoactive cannabinoid and is responsible for the euphoric feeling known as being "high." The potency of cannabis depends on its THC concentration.

CBD (cannabidiol), another cannabinoid, does not produce a euphoric effect but may cause drowsiness. It is being studied for its potential therapeutic uses.

Learn more:

Cannabis - Drugs: Help and Referral


Impacts

The effects of cannabis vary from person to person. Some users experience relaxation, enthusiasm, increased talkativeness or laughter. Others may experience tension, anxiety, fear or even confusion.

The effects of cannabis vary depending on several factors:

  • the amount consumed;
  • the frequency and duration of use;
  • the method of consumption (smoked, vaped or ingested);
  • emotional state, desired effect and the environment in which it is used;
  • the person's age;
  • the presence of a medical or mental health condition;
  • simultaneous use of alcohol, other drugs or medications.

Physical effects of cannabis include:

  • red eyes;
  • dry mouth and throat;
  • irritation of the airways (when smoked);
  • increased appetite and heart rate;
  • lower blood pressure and loss of balance;
  • drowsiness or agitation;
  • lung problems such as bronchitis, persistent cough or mucus buildup in the throat.

Short-term effects on the brain:

  • confusion;
  • fatigue;
  • difficulty remembering, concentrating and paying attention;
  • anxiety, fear or panic;
  • slower reaction time;
  • risk of psychotic episodes (paranoia, delusions, hallucinations).

Long-term effects on the brain:

  • difficulty remembering what was just said or thought;
  • unusual or abnormal thoughts;
  • being easily distracted or having trouble concentrating;
  • difficulty thinking and making decisions;
  • difficulty forming sentences and slower speech.

These effects may appear gradually when cannabis is used daily or almost daily over weeks, months or years.

The earlier a person starts using cannabis and the more frequently it is used, the greater the risk of developing dependence and experiencing long-term effects. Dependence can occur at any age, but young people are particularly vulnerable because their brains are still developing.

Learn more:

Health Effects of Cannabis

Cannabis: Inhalation vs. Ingestion

Prevention

Preventing cannabis use, especially among young people, relies on open dialogue, clear rules, accurate information and the development of critical thinking.

When talking with your child, use an open, non-judgmental and fact-based approach. To learn more and get advice on discussing cannabis with your child, visit: Tips for Parents – Substance

The effects of cannabis vary from one use to another. These effects are influenced by factors related to the substance, the person and the context in which it is used. This is known as the law of effect.

Lower-risk use

To reduce the risks associated with cannabis use:

  • delay first use for as long as possible;
  • choose products with low THC levels;
  • avoid synthetic products, as their psychoactive effects can be more toxic;
  • choose less harmful methods of consumption than smoking, such as vaporizers or edible products;
  • do not drive or operate heavy machinery for at least 6 hours after use;
  • avoid mixing cannabis with alcohol;
  • limit how often you use it;
  • avoid use during pregnancy or in situations of increased vulnerability (for example, mental health problems).

Learn more :

10 Ways to Reduce the Risks of Cannabis Use

When is it concerning?

Problematic cannabis use may involve:

  • frequent use and consumption of large quantities over a longer period than originally intended;
  • inability to reduce or control use;
  • impacts on work, studies or daily responsibilities;
  • withdrawing from social, professional or recreational activities;
  • using cannabis in risky situations such as driving or operating vehicles or heavy machinery;
  • withdrawal symptoms (irritability, anxiety, sleep disturbances, tremors, loss of appetite or weight loss).

If you are concerned about your use or that of someone close to you, support resources are available.

Get help

Whether for yourself or someone close to you, do not hesitate to seek help from the following resources:

  • a medical clinic or your Family Medicine Group (FMG);
  • Info-Social by calling 8-1-1, option 2;
  • Drugs: Help and Referral at 1-800-265-2626;
  • Canna-Coach mobile app for managing cannabis use (ages 14 to 25).

Gambling

Slot machines, roulette, bingo, sports betting and lottery tickets are all examples of gambling. Outcomes are based on chance and cannot be predicted or controlled. It is impossible to “beat” the system in the long term.

The odds of losing are generally greater than the odds of winning. Gambling activities are designed to maintain a statistical advantage for the operator. For example, the odds of winning the jackpot in a national lottery may be one in several million.


Impacts

Winning can create the impression that luck is on our side, especially at the beginning. This is commonly known as “beginner’s luck.” These early wins create a sense of excitement that encourages people to continue gambling.

In reality, the brain tends to remember wins more than losses, which can lead people to believe that their luck will return.

The belief that gambling will “pay off again” may lead a person to spend too much time, money or energy gambling, at the expense of their well-being, health and relationships.

Mental health consequences

Anxiety, guilt, shame, anger, loneliness, isolation, disappointment, difficulty concentrating, depression, loss of self-esteem and loss of control. Gambling problems may also lead to suicidal thoughts.

Physical health consequences

Insomnia, digestive problems, headaches, and back and neck pain.

Other consequences

Substance misuse; social problems such as lying, manipulation, violence, conflict with loved ones and relationship breakdowns; financial difficulties such as loss of income and debt; legal consequences resulting from illegal acts such as theft or fraud; and negative effects on school or work.

Learn more:

An Overview of Gambling | Institut national de santé publique du Québec (French only)

Prevention

To reduce gambling-related risks, set clear limits and avoid gambling as a way to escape difficult emotions:

  • Set strict limits: Decide in advance how much money and time you will spend gambling. Consider this money an entertainment expense, never a source of income.
  • Protect your finances: Keep gambling funds separate from the money needed for everyday expenses. Never gamble with borrowed money.
  • Diversify your activities: Maintain other sources of enjoyment in your life. Take part in recreational activities or sports, or spend time with loved ones to prevent isolation.
  • Stay alert: Never try to win back money after a loss. Chasing losses often leads to a cycle of increasing debt.

When is it concerning?

A gambling problem can appear in different ways, including:

  • constant preoccupation with gambling;
  • difficulty cutting down or stopping gambling;
  • spending too much time or money gambling in relation to the financial resources available;
  • lying about gambling habits;
  • borrowing money to gamble or repay gambling debts;
  • experiencing negative emotions such as guilt, stress or anxiety;
  • conflict with loved ones;
  • difficulties at work, school or with daily responsibilities, including being late, absent or failing to meet commitments.

Recognizing these signs early can help prevent a gambling problem from developing.

Get help

If you are concerned about your own gambling habits or those of someone close to you, do not hesitate to seek help from the following resources:

Psychoactive substances

Psychoactive substances alter certain functions of the body and central nervous system. They fall into different categories:

  • depressants, such as alcohol and benzodiazepines;
  • stimulants, such as cocaine and amphetamines;
  • hallucinogens, such as LSD and cannabis;
  • opioids, such as morphine and heroin.

Unregulated substances may contain unknown ingredients or doses, making their effects unpredictable and increasing the risk of poisoning or overdose.


Impacts

In the short term, psychoactive substances can affect perception, coordination and judgment. In the long term, their use can cause physical and mental harm, including mood disorders, heart problems, respiratory illnesses and cognitive impairment.

Psychoactive substance use can also have social consequences, including legal problems, difficulties at work or school, family or interpersonal conflict, and stigma.

Learn more:

Learn About Drugs and Their Effects | Gouvernement du Québec

Prevention

Preventing psychoactive substance use, especially among young people, relies on open dialogue, clear rules, accurate information and the development of critical thinking skills.

To learn more and get advice on how to discuss substance use with your child or teenager, visit Tips for Parents – Substance.

The effects of psychoactive substances can vary from one use to another. They are influenced by factors related to the substance, the person and the context in which it is used. This is known as the law of effect.

Lower-risk use

Strategies can be adopted to reduce the risks associated with substance use. This is known as risk and harm reduction:

  • avoid using substances alone and make sure that people in a group do not all use substances at the same time;
  • establish an overdose response plan with someone you trust;
  • drink water, eat and sleep before using substances;
  • test the substance’s effects by starting with a smaller dose, especially after a period of stopping or reducing use;
  • have the substance’s contents checked before using it;
  • use new substance-use equipment;
  • keep a naloxone kit on hand and make sure someone knows how to use it;
  • do not mix substances or learn about the risks associated with combining them.

When is it concerning?

Some psychoactive substances, including opioids, nicotine and stimulants, have a high potential for dependence. Dependence may involve a compulsive need to use a substance, loss of control over its use and withdrawal symptoms when its use is stopped. These symptoms may include headaches, vomiting, tremors, irritability and disrupted sleep.

Get help

If you are concerned about your own substance use or that of someone close to you, do not hesitate to seek help from the following resources:

Tobacco

Tobacco comes from a plant whose leaves are used to make various products, including cigarettes, cigars and chewing tobacco. It contains nicotine, a highly addictive substance that can make quitting difficult.

Tobacco smoke also contains thousands of harmful chemicals, many of which are known to cause cancer and numerous other health problems. Any exposure to tobacco smoke poses a health risk.

Learn more


Impacts

Nicotine is highly addictive because it stimulates the release of dopamine, which is associated with feelings of pleasure. It also increases the heart rate, speeds up breathing and contributes to inflammation.

Possible signs of dependence

  • wanting to smoke soon after waking up;
  • considering the first cigarette the most important one of the day;
  • smoking regularly throughout the day;
  • experiencing irritability, anxiety or other symptoms when unable to smoke.

Health risks of tobacco

Tobacco:

  • is the leading cause of preventable death;
  • causes approximately one in three cancers, particularly lung cancer;
  • is one of the leading causes of heart disease and stroke;
  • can cause serious respiratory problems;
  • increases the risk of complications during pregnancy;
  • weakens the immune system;
  • reduces life expectancy by approximately 10 years.

Learn more:

Benefits of quitting

As soon as a person stops using tobacco, the body begins to recover. It is never too late to quit smoking.

The benefits begin quickly:

After 20 minutes

  • Blood pressure and heart rate return to normal.

After 8 hours

  • The level of carbon monoxide, a toxic gas, in the blood returns to normal.

  • The risk of a heart attack begins to decrease

After 2 weeks to 3 months

  • Blood circulation improves.
  • The lungs function better.
  • Walking and physical activity become easier.

After 1 to 9 months

  • Coughing, shortness of breath and fatigue decrease.

After 1 year

  • The risk of heart disease is reduced by half.
  • The risk of lung cancer is almost twice as low.

Quitting smoking can also improve concentration, attention and memory.

Learn more:

Benefits of Quitting Smoking (Québec sans tabac – French only)

Smoking Cessation (Quebec Lung Association)

Vaping

Vaping involves inhaling an aerosol produced by heating a liquid. Contrary to a common misconception, the cloud produced is not water vapour.

Vaping liquids often contain nicotine, a highly addictive substance, as well as various additives and flavourings.

Although vaping is sometimes perceived as harmless, it poses health risks. It can irritate the respiratory tract and cause coughing or shortness of breath.

Young people are particularly vulnerable to its effects because their brains are still developing and are more susceptible to nicotine dependence.

Learn more:


Impacts

Psychological symptoms

Nicotine dependence develops more quickly among people under the age of 25 because their brains are still developing. This dependence can cause anxiety, sleep problems and difficulty concentrating. Contrary to what many people believe, vaping does not reduce stress.

Physical symptoms

  • coughing, shortness of breath, chest pain, nausea and headaches;
  • irritation of the mouth and throat;
  • sharing a vaping device increases the risk of infections, such as cold sores and infections in the mouth;
  • increased risk of influenza, bronchitis or pneumonia;
  • vaping can worsen asthma and other lung problems;
  • sweet flavours may contribute to tooth decay.

Learn more:

Benefits of quitting

When a person stops vaping, their health begins to improve quickly.

Physical health benefits

  • less throat irritation;
  • reduced or eliminated coughing and shortness of breath;
  • fewer infections, such as cold sores and bronchitis;
  • reduced risk of developing or worsening vaping-related asthma.

Mental health benefits

  • improved concentration and attention;
  • improved memory;
  • better impulse control.

Learn more:

Benefits of Quitting Vaping (Québec sans tabac – French only)

Nicotine pouches

Nicotine pouches are small pouches placed between the lip and gum to release nicotine into the body. Although they do not contain tobacco, each pouch contains 4 mg of nicotine, the equivalent of approximately three to four cigarettes. Nicotine is a substance that can cause strong dependence.

These products are intended for adults who want to reduce or stop their use of tobacco or vaping products. They should not be used recreationally. To regulate their use, nicotine pouches are sold only from behind pharmacy counters.

Learn more:


Impacts

Nicotine pouches contain nicotine, a highly addictive substance. Their use can increase heart rate and blood pressure, cause various side effects, and lead to gum or mouth problems. Nicotine can also interfere with brain development in adolescents and during pregnancy.

Learn more:

 

General information about nicotine (Tobacco, vaping, and nicotine pouches)

A substance found in tobacco products, many vaping products, and nicotine pouches. 


Prevention

Talking to a young person about vaping, tobacco products or nicotine pouches can sometimes seem difficult. The following tips can help you start the conversation, answer their questions, and support them as they reflect on their choices.

Preparing for the conversation:

Learn the facts first

  • Provide simple information about the effects of tobacco, vaping and nicotine pouches on young people’s health and brain development.
  • Explain the strategies used by the industry, including flavours and social media marketing.
  • Correct misconceptions, such as “Vaping is harmless” or “It’s just water vapour.”

Choose the right time

  • Use everyday opportunities to start a conversation, such as seeing someone smoke or vape or watching a scene in a movie.

Talk to provide support

  • Encourage open, non-judgmental conversations.
  • Listen and ask questions rather than lecturing.
  • Discuss the facts without using fear.
  • Remain calm and act as an ally.

Help young people make healthy choices

  • Help them learn how to say no and manage peer pressure.
  • Strengthen their self-confidence.
  • Find healthy ways to manage stress and emotions.
  • Encourage participation in sports, cultural and social activities.

Learn more:

Substance

How does nicotine affect the brain?

  • Nicotine is found in tobacco products, nicotine pouches and most vaping liquids.
  • Once inhaled or placed in the mouth, nicotine acts very quickly on the brain and changes the way it functions.
  • Nicotine stimulates certain areas of the brain and releases dopamine, a substance associated with pleasure, well-being, reward and relaxation.
  • This pleasant but short-lived feeling explains why nicotine can become addictive.
  • Over time, the brain becomes accustomed to nicotine and needs more of it to experience the same effects. This is known as tolerance.
  • When the body does not receive nicotine, withdrawal symptoms may appear, including irritability, anxiety, difficulty concentrating and an urgent need to smoke or vape.
  • Nicotine disrupts the brain’s natural processes and causes strong dependence, whether it is consumed through tobacco products, nicotine pouches or vaping products containing nicotine.

Does smoking, vaping or using nicotine pouches help reduce stress?

No. Nicotine does not actually reduce stress:

  • It primarily relieves the discomfort caused by nicotine withdrawal between uses, such as irritability, nervousness and difficulty concentrating.
  • This relief is temporary and creates a feeling of relaxation because the brain has received another dose of nicotine.
  • In reality, nicotine increases stress over the long term by maintaining the following cycle:

withdrawal → nicotine use → temporary relief → withdrawal returns

To manage stress effectively, choose healthier strategies such as:

  • Get moving: walk, run or practise yoga.
  • Create: draw, paint or write.
  • Listen to music, sing or play an instrument.
  • Take part in relaxing activities: read, garden, cook, knit or complete a puzzle.
  • Practise breathing exercises or meditation.
  • Talk to someone close to you, a friend or a professional.

Learn more:

Get help

Do not hesitate to seek help from the following resources:

  • Outaouais Smoking Cessation Centre: 819-966-6696;
  • I quit now line: 1-866-527-7383;
  • I quit now website;
  • Application Libair app for young people aged 13 to 17 who want to reduce or stop vaping (French only);
  • Quash app for people aged 14 to 30 who want to reduce or stop smoking or vaping;
  • your family doctor, nursing staff or pharmacist can also provide valuable support.

 

Smoke-free environments

A smoke-free environment is a place where the use of tobacco, cannabis and vaping products is prohibited. The goal is to keep the air healthy and safe and to protect everyone’s health. This rule applies at home, in vehicles, at work, in public places and in other environments.

Learn more:

First-hand smoke

First-hand smoke is the smoke inhaled directly by the person who is smoking. It contains more than 7,000 chemicals, including 70 that can cause cancer. It damages the lungs and the respiratory system’s defence mechanisms. It also increases the risk of serious illness among people who smoke.

First-hand vaping aerosol

First-hand vaping aerosol is the “cloud” inhaled directly by the person who is vaping. It very often contains nicotine, a highly addictive substance, as well as propylene glycol, vegetable glycerin, potentially carcinogenic chemicals and metals such as lead and nickel. It consists of ultrafine particles that can penetrate deep into the lungs and damage lung tissue.

Learn more:

Second-hand smoke

Second-hand smoke comes from the smoke exhaled by a person who is smoking and the smoke released by a lit tobacco product. It contains more than 7,000 chemicals, including 70 that are toxic and carcinogenic, such as ammonia, arsenic, benzene, tar and formaldehyde.

Even among people who do not smoke, exposure to second-hand smoke can harm health. It can irritate the respiratory tract, worsen asthma, and increase the risk of cancer and heart and lung disease.

Children and people who live with someone who smokes are particularly affected. Pets are also vulnerable. Smoking in the home or car is not recommended.

Second-hand aerosol

  • Second-hand aerosol comes from the “cloud” exhaled by people who vape.
  • This aerosol releases chemicals, including nicotine particles, that can be inhaled by people nearby.
  • The closer a person is to someone who is vaping, the more of these substances they may inhale.
  • Vaping in the home or car is not recommended.

Learn more:

Third-hand smoke

Third-hand smoke is tobacco smoke residue that accumulates on clothing, furniture, carpets, walls and other surfaces. These harmful substances can remain for a long time, even after the room has been aired out. Young children and pets are particularly exposed. To protect your health and the health of those close to you, avoid smoking in the home and car.

Learn more: