Slip-ups are a common part of quitting for many people. Treat it as a sign you need to revise your quitting strategy. Try not to spend your energy on self-blame.
Plan the next couple of days, especially if you know you are going to be facing some risky situations.
1. Get rid of your cigarettes
If you have any cigarettes on you or in easy reach, get rid of them. If you live with a person who smokes, consider what changes you’d like to make to your home, or what conversations you’ll need to have, to minimise slip-ups.
2. Plan for the rest of the day, and tomorrow
As mentioned, the next 24 hours is pivotal to your goal of conquering smoking for good. Your strategy will depend on your understanding of your smoking and your slip-up.
- Remember the 4Ds (delay, deep breath, drink water, do something else).
- Get moving: change the scene and make sure you’ve got something to keep you busy for the rest of the day. Stretch, exercise.
- Give Quitline a call or request a Quitline callback.
- Check out some of our relaxation strategies.
- Consider using faster-acting nicotine replacement like mouth spray, gum, lozenge or inhalator to cover you when you get a strong craving. They're available at most supermarkets and chemists.
- Make sure you have a plan for the same time tomorrow.
3. "But isn’t just one cigarette okay?"
Thoughts like “just one will be okay” or “it'd be great to smoke just one-a-day or one-a-week” are warning signs. Ask yourself “Why wasn’t I smoking just one-a-day before?” Nicotine is very addictive. There is no safe level of smoking. For instance, even smoking one cigarette a day or smoking occasionally makes your blood sticky and increases your risk of dying of a heart attack.
4. Building motivation
Sometimes a slip-up can be about losing sight of your reasons to stop smoking. This is the time to reflect on your own personal reasons to quit and remind yourself why they are important.
5. Give Quitline (13 7848) a call
If you’re doing it tough, Quitline can be a great support at this time. Quitline counsellors know how difficult it is to stop smoking and that slip-ups are a normal part of the quitting journey. They’re trained to listen and allow you to talk through where you’re at. Quitline can set up future call backs to help you get back on track in the coming weeks and months. Or request a Quitline callback now.