First of all, try not to feel discouraged. You are not a failure. It is very common to have a relapse when attempting to make a lifestyle change. Many smokers try several times before giving up cigarettes for good.
If you do slip up, don’t waste time thinking negative thoughts. You need to think positively: think about all of the times you have been able to resist smoking. Think about how much you’ve learned about the quitting process, and about yourself.
Here are 3 steps to get you back on track after a slip up.
1. Stop smoking immediately
If you do relapse, first thing to do it to STOP SMOKING IMMEDIATELY and throw away any remaining cigarettes. You cannot change the past, but you can ensure that you do not slip again.
Remember that you have already proven that you can resist cigarettes. You were able to quit deal with the cravings you experienced, even the strong ones right at the beginning.
2. Identify the trigger
Slips and relapse can happen for many reasons. You need to identify what triggered you have a cigarette. You may have:
- Forgotten your goals in a stressful situation.
- Forgotten to use your non-smoking alternatives.
- Under-estimated a risky situation.
- Placed yourself in a high-risk situation before you were ready.
3. Adjust your plan
Once you discover your trigger(s), make a note of it and what you could have done differently. Make a list of how you will cope with tempting situations in the future. Utilize all the new skills you’ve learned in coping and dealing with cravings.
Remember, you can—and will—succeed.
If you’ve slipped up, the Smokers’ Helpline can get you back on track: 1-800-363-5864