Staying on Track
If you've had a smoking relapse with a cigarette or two — here's help.
A slip is when you smoke one or two times after your quit date, but you still want to quit. A relapse is when you go back to smoking the way you did before and give up your attempt to quit.
If you slip — and many ex-smokers do — it's natural to feel bad. The problem is that feeling bad can lead to the self-defeating conclusion that your plan isn't working. That's simply not true. A slip is a slip, nothing more, unless you let it become a relapse.
After a slip:
- Be positive. Forgive yourself. Get rid of all your cigarettes.
- Slips are learning opportunities — think about your triggers and how to change your behavior. More on Understanding Triggers.
- Remember, one cigarette does not make you a smoker. You haven't failed. You just need to adjust and stay with it. You can do it!
After a relapse:
- Don't panic — set a new quit date when you're ready to try again, and make it soon.
- Try to figure out why you started smoking again and how to avoid the same situation.
- Think how successful you were. Go to My Quit Place and review what has worked for you in the past and get back on track.
Stay-Quit Tips
Get a full list of advice to help you stay smoke-free here.
Manage Your Moods
Learn how to manage the feelings you get when cravings hit here.
Dealing With Stress
See what you can do to help maintain your stress levels when you're quitting here.
Watching Your Weight
Find out ways you can manage your weight on this quit journey here.
If You're Slipping
It's OK to slip. Use the Slip Meter to help you get back on track here.