Quitting Smoking: Preventing Slips or Relapses
A slip is when a smoker who has quit smokes one or two cigarettes. A relapse is when a smoker who has quit returns to regular smoking. It is hard to quit smoking. The
temptation can be very strong. Here you will find strategies to help you avoid slips as well as a relapse. You will also find tips for deciding how soon you will want to try again. This information also applies if you use smokeless
tobacco products, such as chew or snuff.
- Most slips and relapses happen during the first week after a
person quits smoking.
- Avoiding a slip-up is best. But if you do slip, it's important to
respond to it carefully so you don't relapse. Continue your quit-smoking medicine or nicotine replacement unless you have returned to regular smoking.
- If you do relapse,
think about what you can learn from it and what you should do the next time you
quit.
- If you slip or relapse, think about adding a new treatment, such as using medicines or some
kind of nicotine replacement. You might also find it helpful to take part in a
quit-smoking program or to talk to a counselor trained to help people quit
smoking.
- People who relapse after 6 weeks of not smoking usually
don't do it because of nicotine withdrawal. Instead, they relapse because they
find themselves in situations that make them want a cigarette. Learn to
recognize when you might slip or relapse, and plan ahead to cope with those
situations.
A slip means
smoking one or two cigarettes after you have quit smoking. It usually happens
in the first week after you quit. It doesn't mean that you will start smoking
again. But it means that you may need to do something different, such as try a
new treatment or get support.
A relapse is returning to regular
(usually daily) smoking after you have tried to quit. Relapse is common. It
means that you need to pay attention to those things that led to your starting
to smoke again and to avoid those things the next time you try to quit.
Test Your Knowledge
-
If you smoke one or two cigarettes after you have quit
smoking, it means you've had a relapse.
-
True
This answer is incorrect.
Smoking one or two cigarettes after you have
quit smoking is called a slip. It usually happens in the first week after you
quit. A relapse is a return to regular smoking after you have tried to
quit.
-
False
This answer is correct.
Smoking one or two cigarettes after you have
quit smoking is called a slip. It usually happens in the first week after you
quit. A relapse is a return to regular smoking after you have tried to
quit.
A
slip is a warning sign that something is not quite right with your quit
attempt. A slip may lead to a sense that you have no control and, possibly, to
more slips. Having several slips in a row or facing conditions where you are
seriously tempted to start smoking again increases the chance that you will
relapse.
Whether you have a single slip or a full relapse,
smoking again can make you feel bad about yourself and can trigger depression.
If you slip, try to think of it as an opportunity to correct yourself before it
leads to a full relapse.
Test Your Knowledge
-
A slip means that something is not working with your
quit attempt.
-
True
This answer is correct.
A slip doesn't mean that you will go back to
regular smoking, but it is a warning that you are at risk of relapse. If you
slip, try to think of it as an opportunity to correct yourself so you don't
have a relapse.
-
False
This answer is incorrect.
A slip doesn't mean that you will go back to
regular smoking, but it is a warning that you are at risk of relapse. If you
slip, try to think of it as an opportunity to correct yourself so you don't
have a relapse.
Certain situations may tempt you to smoke. These are called
triggers. Learn to recognize when you might slip, and
plan ahead to cope with those situations. Think about when you slipped in the
past. You may be more tempted to smoke when you:
- Are around others who are
smoking.
- Drink alcohol.
- Feel angry or
frustrated.
- Are under a lot of stress.
- Have gained
weight.
- Are at a party.
- Have easy access to
cigarettes.
Are there other situations that make you want to light up a
cigarette?
Resisting triggers and avoiding relapse
Here are some things that may help:
- Write down all of your triggers, and have a plan for your two or three main
triggers. Either avoid the triggers for a while or find a way to cope with
them.
- Stay focused on quitting smoking. Don't try to achieve other
goals while you are in the process of quitting. For example, don't try to lose
weight while you are trying to quit smoking.
- Reward yourself for
milestones or small successes. This may mean celebrating an hour, a day, or a
week without smoking.
- Get support often. Keep in close contact with
those who support your efforts—family, friends, your doctor, or a support
group. You can even pick up the phone and call a support hotline when you feel
the urge. Most states have these.
- Think about the times when you
usually smoked, and find other things to do instead. That may mean changing
your routine, chewing a piece of gum, or doing some other activity that you
enjoy. Be creative.
- Don't smoke—not even one drag. If you continue
to slip, one puff can lead to another and another.
- Consider a
treatment, such as medicine, support hotlines, or a support group, if you are
having trouble managing your triggers.
Getting back on track
Avoiding a slip is best. But if you do slip, it's important to respond to
it carefully so you don't start smoking regularly again. Here are some ideas
that may help you get back on track:
- Try to figure out why you slipped, and make a plan for what to do the next time that happens.
- A slip is a brief return to an old behavior.
You are not a smoker just because you slip up a few times.
- Don't
think of a slip as a sign of failure. Many people who have quit have a few
slips at some point. Don't give up on your quit goal.
- Get support
right away from a person or support group you trust.
- Make it hard
to smoke. Avoid places where you can easily ask someone for a cigarette. Don't
buy a pack.
- If you are tempted to smoke again, make yourself wait 2
hours. Then decide if you really need the cigarette.
- Look at your
list of reasons for quitting, and remember why you wanted to quit in the first
place. Then take control again.
- Think about past situations when
you were strong and resisted temptation.
- Consider using other
resources to help you quit, such as taking medicines or talking to a
support-hotline counselor on the phone.
If you are taking medicine or using nicotine replacement, keep doing so unless you go back to regular smoking. It can help you get back on track.
Test Your Knowledge
-
Planning ahead to cope with smoking triggers can help
you avoid a relapse.
-
True
This answer is correct.
Planning ahead can help. Other things that help
include staying focused on your goal of quitting, getting support when you need
it, and rewarding yourself for your successes.
-
False
This answer is incorrect.
Planning ahead can help. Other things that help
include staying focused on your goal of quitting, getting support when you need
it, and rewarding yourself for your successes.
Now that you have read this
information, you have the tools to avoid slips and relapse when you quit
smoking. Congratulations on making the move to a tobacco-free life. If you need
support or have questions about this information, talk to your doctor. Ask
about the resources available in your area.
If you would like more information on quitting smoking, the
following resources are available:
Organizations
| Centers for Disease Control and Prevention
(CDC): Smoking and Tobacco Use |
| 1600 Clifton Road |
| Atlanta, GA 30333 |
| Phone: | 1-800-CDC-INFO (1-800-232-4636) |
| TDD: | 1-888-232-6348 |
| Email: | cdcinfo@cdc.gov |
| Web Address: | www.cdc.gov/tobacco |
| |
|
This
website provides resources for quitting smoking and tobacco prevention, including information for children, teens, researchers, and scientists.
There are also reports from the Centers for Disease Control and Prevention (CDC), fact sheets, a publications catalog, a smoking and health resource library, and other materials, such as buttons, calendars, and eCards.
This is also the location for the State Tobacco Activities Tracking and Evaluation (STATE) System.
|
|
| National Network of Tobacco Cessation
Quitlines |
| Phone: | 1-800-784-8669 or 1-800-QUITNOW |
| |
|
The toll-free number is a single access point to the National
Network of Tobacco Cessation Quitlines. Callers are automatically routed to a
state-run quitline, if one exists in their area. If there is no state-run
quitline, callers are routed to the National Cancer Institute (NCI) quitline,
where they may receive help with quitting smoking, informational materials, and
referrals to other resources.
|
|
| Smokefree.gov |
| Phone: | 1-800-QUIT-NOW (1-800-784-8669) |
| TDD: | 1-800-332-8615 |
| Email: | NCISmokeFreeTeam@mail.nih.gov |
| Web Address: | www.smokefree.gov |
| |
|
This website provides free information and
professional assistance to help support people who are trying to quit smoking.
The information provided is for both the immediate and long-term needs of
people who are trying to quit and for friends and family who care about them.
This website includes an online guide to
quitting smoking, local and state telephone quitlines, the National Cancer
Institute's national telephone quitline and instant messaging service, and
publications that can be ordered or downloaded and printed. There is also a link to women.smokefree.gov, which has more resources for women who want to quit smoking.
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