HELP, I'VE SLIPPED!

Be prepared for relapses. Many people relapse, or start smoking again at least briefly, within the first three months after quitting. But it's important for you to get back to your quit plan as soon as possible so that your body doesn’t become used to the nicotine again. Don't get discouraged if this happens to you or has happened to you before when you've tried to quit. Remember, many people try to quit several times before quitting for good. Think of what helped you and what didn't the last time you tried to quit – figuring this out before you try to quit again will decrease your chances of smoking again. For example, the triggers that may have caused your relapses may be drinking alcohol, being around other smokers, gaining weight, stress, becoming depressed or having a worse mood than usual.

How to avoid relapsing:
  • Don't carry a lighter, matches or cigarettes. Keep all of these smoking reminders out of sight.
  • If you live with a smoker, ask that person not to smoke in your presence.
  • Don't focus on what you are missing. Think about the healthier way of life you are gaining.
  • When you get the urge to smoke, take a deep breath. Hold it for 10 seconds and release it slowly. Repeat this several times until the urge to smoke is gone. Or try the deep breathing relaxation exercise.
  • Keep your hands busy. Doodle, play with a pencil or straw, or work on a computer.
  • Change activities that were connected to smoking. Take a walk or read a book instead of taking a cigarette break.
  • When you can, avoid places, people and situations associated with smoking. Hang out with non-smokers or go to places that don't allow smoking, such as the movies, museums, shops or libraries.
  • Don't substitute food or sugar-based products for cigarettes. Eat low calorie healthful foods (such as carrots or celery sticks, sugar-free hard candies) or chew gum when the urge to smoke strikes, so you can avoid weight gain.
  • Exercise. Exercising will help you relax, improve your mood, and increase your metabolism, helping to prevent weight gain.
  • Get support for quitting from a cessation counselor (See Links).
  • Work with your doctor to develop a plan using over-the-counter nicotine or prescription medications.

Use the Avoiding Relapses (pdf, word) worksheet to help strengthen yourself against tobacco relapses.

How to handle a relapse:

  • Forgive Yourself
    It's important for you not to feel like you've failed. Admit that it was a mistake and then recommit to quitting. Know that most people that quit have at least a few slip-ups but don't let that be an excuse for going back to smoking.
  • Get Rid of Cigarettes and Lighters
    If you purchased or bummed any cigarettes, get rid of them immediately. Shred them or flush them so that there is no way you can smoke them later. Also, get rid of ashtrays and lighters so that there is nothing to remind you or temp you during your quitting attempt.
  • Figure Out Why You Smoked
    Be honest with yourself to figure out how to beat it. Write out a full answer to the following questions:
    • When and where did I smoke?
    • What situation was I in when I smoked? (Was it a social situation, was I stressed, hungry, depressed, bored?...)
    • How could I have avoided smoking in that situation?
    • How will I make sure that I don't smoke in similar situations?
  • Remind Yourself of Your Commitment
    It's important to move past a relapse by reminding yourself about the reasons you quit. Use the Avoiding Relapses (pdf, word) worksheet to revisit why you decided to quit in the first place.