Dealing with a Slip or Relapse
You had a good quit going, then you smoked one. Now what?
A slip is a red arrow pointing to a personal trigger challenge. A relapse is a red arrow pointing to a large space in your quit plan.
What to do next?
STOP. Go back to the very beginning. Every single quit - be it an hour, a day or a year - has within it all the tools you need to ensure your next quit is your best (and last) quit ever!
If you have quit for half a day, that means you have quit successfully before! It also means you know how to quit, how to get through an urge, what works good for you and what does not, when your hardest trigger times are and what has led to a slip or relapse in the past.
Move forward today by writing down a successful quit plan, one that is custom tailored just for you via your previous quit(s):
What are your 3 biggest smoking triggers?
How do you plan to get beyond them?
What worked before? What else are you willing to try? Write it down.
What are your 3 biggest motivators for being a nonsmoker?
What are 3 great benefits you noticed last time when you Quit?
Write it down!
Think of 3 more motivators or benefits and add them to your list.
Post your motivators on your refrigerator, bathroom mirror, car visor, desk and so forth. Be sure to Celebrate your Quit! Acknowledge how great you're doing to inspire more great days.
What are your personal emotional triggers?
How did you cope with stress, boredom, frustration and anger last time?
What else can you try this time?
Write it all down. Do it again + add some new options!
How did you reward, relax, comfort, enjoy, fill your time & socialize as a nonsmoker during your last quits? What else can you try? It is important your emotional needs are met, not ignored! If you reward, relax, comfort, enjoy and stay busy, then you will not be bored or stressed or feel like you are 'missing out' as a nonsmoker, so really think it thorugh and write it down.
Why did you slip or relapse this time? Why did you slip or relapse last time?
Using your answers from the above questions, what are 5 things you will commit doing this time instead of smoke when faced with each one of your relapse triggers?
What are 3 more things you are willing to try?
Plan ahead and write it down.
Now you have an outline of your quit personal 'get back on track' action plan.
Remember, NRT/Chantix/Zyban only work to the degree that the quitter works their quit process. Support products are very helpful and they 'take the edge off' as the quitter moves forward. Ultimately, it is the 'quitter moves forward' part that results in a successful quit.
Commit to get back on track with your quit. You can do this - you already have!
Good luck and keep going!
Master Certified Tobacco Treatment Specialist
You don't have to quit alone: