Tips: Quitting Smoking

If you are a smoker, are you thinking about quitting? You CAN quit successfully. Learn how you can be a non-smoker by following some of these tips.

Cravings & withdrawal

The nicotine in tobacco is addictive, so cravings and withdrawal symptoms are to be expected.
• They can be managed and often don’t last long.
• Cravings usually last only a few minutes and there are things you can do to get through them:
  • Chew gum or suck on a hard candy
  • Practice deep breathing
  • Go for a walk
  • Avoid or leave a difficult situation (like being around other smokers)
  • Drink water when you feel the urge to smoke
• Withdrawal symptoms may begin to get better after 3-4 days and normally don’t last longer than 10 days.
• Ask friends and family for support because they can help you become a non-smoker.

Benefits of quitting

Smoking has been a big part of your daily routine. By quitting, you will be able to:
  • Have more time to focus on other tasks that may help you stay committed to not smoking. You could go for a walk instead of a smoke after dinner.
You will begin to feel better!
  • Within a few hours… Your heart rate will slow and the high level of toxic gases will decrease
  • Within 3 months… Your circulation improves and your lungs work better
  • Within 1 year… Your risk of heart disease is half that of a smoker
  • Between 5 to 15 years… Your risk of having a stroke is the same as a non-smoker
  • Within 10 years… Your risk of lung cancer is about half that of a smoker and the risk of other cancers caused by smoking also decreases


How do I begin?

There are several ways to be a successful quitter. Here are a few things to think about. Remember that your commitment and the support of others will help you become a non-smoker.
Pick a quit date. This date should be between the next 2-4 weeks. Before that date:
• Get rid of all your smoking materials including cigarettes, ashtrays, matches, lighters, etc.
Make a list of all the reasons you want to quit and keep it with you at all times. It will help you manage your urge to smoke.
• When making this list, consider reasons important to you. Some common ones are better health, not feeling winded when playing with your kids, the smell of cigarettes, its effect on the way you look (teeth, skin) and the cost of smoking.


Cigarette replacements

Pick up some cigarette “replacements”
  • Toothpicks
  • Gum
  • Hard candies

Read all about it

Read all about quitting. The more you know, the more prepared and motivated you may become.
These websites can help you quit:
Health Canada:
Women’s Health:

Talk to your health care providers

They may give you a variety of options to help you quit,  like:
• Counselling
• Medication (over-the-counter or prescription)


Get active

Consider various activities that will help you quit smoking:
• Walking
• Relaxation exercises such as yoga, Tai Chi, deep breathing, meditation
• Reading
• Spending time with friends


Quitting aids

Talk to the Pharmacist at Walmart, who can help you choose quitting aids that may work best for you:

  • Nicotine gum
  • Nicotine lozenges
  • Nicotine patch
  • Nicotine inhaler

Avoid triggers

Try to avoid and/or manage triggers that might make you smoke,  such as:
• Being around smokers
• Drinking alcohol
• Stress


Important information

The Pharmacist at Walmart is there to help you quit smoking. Just ask!

This information should not be used as a substitute for the medical care and advice of your doctor. There may be variations in treatment that your physician may recommend based on individual facts and circumstances. If you have questions about your symptoms, ask the Pharmacist at Walmart for more information, and/or contact your doctor.

This article is intended as general information. Always be sure to read and follow the label(s)/instruction(s) that accompany your product(s). Walmart will not be responsible for any injury or damage caused by this activity.



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