So you've started smoking again.
You might be feeling angry, disappointed or embarrassed, but don’t let it keep you down. Most people make multiple attempts before quitting for good!
Any amount of time you were able to stop smoking gave your body a chance to repair.
Before you make your next quit attempt, figure out what caused you to smoke again.
Here are some common reasons people go back to smoking:
- Offered a cigarette from friends or family
- Stress
- Withdrawal symptoms
- Old habits
Relapse warning signs
If you think you might relapse again, there are signs you can look out for, and things you can do to avoid it.
- Thinking “just one” smoke will be ok - try to remember how addictive nicotine was. One won’t be enough.
- Having a puff of another person’s smoke - avoid the temptation of other people’s cigarettes by asking them not to smoke around you, or staying in smoke-free areas.
- Feeling tempted to smoke after a while just to see what it’s like again - you quit for a reason. Remember why you quit and keep your mind occupied by other things you enjoy.
Extra tips to try next time you feel the urge to smoke again
Remember, every craving only lasts a few minutes. Use the 4Ds: delay, deep breathe, drink water or do something else.
- Remind yourself of how far you have come. Do you really want to have to start all over again?
- List your reasons for quitting on a card that you can carry with you. Read the reasons whenever you feel the urge to smoke.
- Reward yourself for staying stopped. Do things you enjoy.
- Have you found replacements for all the things you used cigarettes for? Think of what you can do to enjoy life without cigarettes.
Have a think about your situation
Were you tempted by someone smoking near you? Did you feel that having “just one” smoke would be ok not to relapse again?
There are many things that could trigger a relapse and identifying what these triggers are can help you fight the urge next time.
If you are unsure, try talking with a friend or family member, or access the following tools available to help you stay on track.
Talk to the Quitline
Book an appointment with your GP
Download free My QuitBuddy app
Remind yourself of the reasons you want to quit. If it’s money, start tracking your savings. If it’s family, carry a photo of them with you, or ask them to record a motivational message for you. Read up on some common concerns before your next quit attempt.
All NRT and other stop smoking medications need to be used as directed to gain the most benefit. Before you try to quit again, make sure to access services giving you the correct and safe information you need.
Book an appointment with your GP
Download our Stop Smoking Medications Guide
What to do if you go back to your regular smoking habit
Although you may be feeling down that you relapsed, you should take pride in what you did achieve.
Every day you spent without cigarettes made your body healthier and helped to break your habit and weaken your dependence.
Most people who have quit smoking for good have tried several times. You can try again.
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