Slip-ups are a common part of quitting for most people. Treat it as a sign that you need to revise your quitting strategy. Try not to waste your energy on self-blame.
Plan the next couple of days, especially if you know you are going to be facing some risky situations.
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 smoker consider what changes you’d like to make to your home, or what conversations you’ll need to have, to minimise slip-ups.
Plan for the rest of the day, and tomorrow
As mentioned, the next 24 hours is pivotal to your goal of being quit 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 a fast-acting nicotine replacement product like mouth spray, gum, lozenge or inhaler 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.
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.
Sometimes a slip-up can be about losing sight of your reasons to quit. This is the time to reflect on your own personal reasons to quit and remind yourself why they are important.
Give Quitline a call
If you’re doing it tough, the Quitline can be a great support at this time. Quit Specialists know how difficult it is to quit 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.
Explore other support options
There are a range of support options available to help you quit.
Free Quit Support
Calling the Quitline increases your chance of quitting successfully.
Quit Specialists are trained to listen carefully to you to help meet your needs.