Many people try to quit several times before they quit smoking for good. Setbacks are a normal part of quitting, but you can learn from them and build skills that will help you stay on track.
I Slipped. Now What?
If you slip up and smoke when you are trying to quit, that’s ok. Use a slip as an opportunity to learn. Remind yourself that a slip is just a temporary setback. Be proud of all the cigarettes you didn’t smoke. You have not failed and you’re not back to square one.
Think about why you slipped. Can you identify a specific reason? What will you do the next time you find yourself in the same situation? Knowing your triggers can help you understand what caused you to slip.
Slips present good opportunities to try something new. Download the quitSTART app, and tag the locations and times of day when you need support the most—Smokefree.gov will be there to help. Imagine your life without cigarettes. Thinking about yourself as someone who does not smoke increases your chances of staying quit. You can try nicotine replacement therapy, or talk to your doctor about other quit smoking medications. If you need to talk to someone, you can chat with an expert who can help you quit.
I Started Smoking Again. Now What?
You are not alone if slips have led you back to smoking. Most people need several tries before they stop smoking for good. Feel proud of the time you went without smoking cigarettes. Think about ways you avoided your triggers and beat cravings. Try to use those ways to cope again.
It’s important to restart quitting right away – today or tomorrow at the latest. Don’t give up on your goal of no cigarettes at all. Think about what you learned when you were not smoking. What helped you to stay smokefree and what caused you to go back to smoking? What can you do differently now to help yourself be smokefree again?
If quitting forever seems too hard right now, try a text message program to help you prepare to quit in the future. These programs help you build skills for dealing with cravings, triggers, and stressful situations. You can try a Practice Quit for a few days or do a week of Daily Challenges without quitting. Sign up online or by texting GO to 47848.
Remember: Quitting smoking is a process. Sometimes you will struggle and that’s ok. It’s all a normal part of becoming smokefree. Just keep learning what works for you and apply those things to your next quit attempt. You can do it if you stick with it.
