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Managing a Smoking Relapse

By Amy Magill, MA, RDN Manager, Office of Clinical Integrity
Managing a Smoking Relapse

What should you do if you start smoking again?

First of all, try not to be too hard on yourself. It doesn't mean that you can't quit for good. Relapses are common, especially in the first few weeks of quitting smoking, so keep in mind you're not alone. It takes most people several quit attempts before becoming tobacco-free once and for all. Most importantly, don't give up! It's vital that you do not lose sight of your goal and let a relapse ruin all your efforts to quit smoking. Pick yourself up and keep on going. Here is what to do next:

  • Get rid of any cigarettes.
  • Review the reasons why you quit in the first place.
  • Set another quit date.

Being smoke free is like learning any other skill — it takes practice and persistence. The trick is to learn what circumstances led you to start smoking again and think about what else you can do differently this time to quit smoking for good. Here are some common relapse "triggers" (things that spark the urge to smoke) and skills you can use next time around to help keep you on track with staying tobacco-free.

Being around people who smoke

  • Avoid or leave the situation.
  • Take a walk.
  • Take a few deep breaths.
  • Take a support person with you.

Stress

  • Try relaxation techniques.
  • Do deep breathing.
  • Try positive self-talk.
  • Exercise.

Alcohol

  • Avoid drinking alcohol at least during the first few weeks of your quit date.
  • If you do drink, limit yourself to 1 or 2 drinks.

Quitting smoking may take extra practice and patience for some people more than others. The good news is every attempt to quit can get you closer to success. In addition, the more support you have, the better your chances are for quitting for good. Don't Give Up! You can do this!

Updated on September 9, 2019

References:

National Cancer Institute. Tips for Slips. (n.d.). Retrieved June 24, 2019, from https://smokefree.gov/slips

Rigotti, MD, N. (2015, April 7). Patient information: Quitting smoking (Beyond the Basics). Retrieved June 24, 2019, from https://www.uptodate.com/contents/quitting-smoking-beyond-the-basics

Centers for Disease Control and Prevention. Take Steps to Quit. (n.d.). Retrieved June 24, 2019, from https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/guide/steps-to-prepare.html

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