Quit Smoking: Tips & Resources

On average, Canadian smokers make 3-4 attempts before successfully quitting. Quitting can be hard, but every year thousands of people become non smokers. With a plan & tips, you can increase your chances of success.

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Don’t forget about the 5D’s

  • Delay. Cravings usually go away in 5 to 10 minutes.
  • Distract. Be active. Start a new hobby to keep your hands busy.
  • Deep Breath. Deep breathing can help you relax and focus your mind on something else.
  • Drink Water. Drinking water helps wash the bad stuff out of your system and helps keep your hands and mouth busy.
  • Do Something. Physical activity is a great way to distract yourself and lessen cravings and withdrawal symptoms.

It might be tough, but try to avoid places where you normally smoke and other smokers. Tell your friends who smoke that you are quitting. They will understand if you need to stay away for a while.

Adapted from: Ontario Lung Association Journey 2 Quit


Quit plan

Making a quit plan is important to your eventual success in quitting smoking.
Your plan should include steps to take to reduce the number of cigarettes you smoke, such as:
  • Gradually cut down the cigarettes you smoke
  • Know and avoid your smoking triggers
  • Build a support network
  • Reward yourself

Withdrawal symptoms

Withdrawal symptoms may occur when your brain and body are missing the nicotine. These may cause discomfort, but the good news is these symptoms don’t last for long and you can prepare for them ahead of time.

Typical withdrawal symptoms from quitting smoking include:

• Dizziness – usually lasts for 1 or 2 days.
  • What to do? Get up slowly from sitting or lying position.
• Dry throat and cough – usually lasts for a few days.
  • What to do? Drink lots of water.
• Trouble sleeping – usually lasts for a week.
  • What to do? Avoid caffeine.
• Tight chest – usually lasts for a few weeks.
  • What to do? Take slow, deep breaths.
• Tiredness, hunger and bad mood – usually lasts for 2-4 weeks.
  • What to do? Take naps, eat healthy and try to relax.

Learn how to manage your cravings – the 5 Ds

Managing your craving for nicotine without reaching for a cigarette is important for successfully quitting.
To help you get over the cravings, you might think of the 5 Ds:
  1. Delay. Motivate yourself to get through the cravings for just a few moments. They usually last only 5-10 minutes.
  1. Distract. Think of starting a new hobby and be active in doing it.
  1. Drink water. It keeps your hands and mouth busy, while helping to wash the chemicals out of your body.
  1. Deep breaths. They help you to relax and focus on something other than smoking.
  1. Do something. It’s a good way to distract yourself from cravings.

Nicotine replacement therapies (NRTs)

Over-the-counter nicotine products give your brain some of the nicotine without the other harmful chemicals. This helps with your cravings and makes it easier to quit.

These products are available in different strengths and forms to suit your needs. Just ask the Pharmacist at Walmart about some of the different forms of NRTs available, including:

  • Gum
  • Lozenges
  • Inhalers
  • Patches
  • Sprays

Prescriptions products

These products help control the craving for nicotine by affecting your brain. The Pharmacist at Walmart is now authorized to write prescriptions for these medications, including:

  • Champix®
  • Wellbutrin®


Remember the old saying, “if at first, you don’t succeed, try, try again”? That might have been written about people who are trying to quit smoking.
Relapse is considered normal during the quit process. It can be viewed as a learning experience for the next quit attempt. You’re not alone: remember, on average, it takes Canadians 3-4 tries before they succeed in quitting for good.

To increase the chances of successfully quitting, most smokers need:

  • Support
  • Therapy

Important information

The Pharmacist at Walmart is ready to help you become a non-smoker... 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.

The pharmacist at Walmart does not endorse or recommend any sponsor or their products or services.
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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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