If you're a smoker, at some point you've probably tried to quit cold turkey, but later slipped into a relapse. You're not alone, as according to the American Cancer Society, the success rate of those who don't use any cessation treatment is a slim 4 to 7 percent. It can take more than one try to finally kick the habit even if you are using a cessation treatment. While slipping back into the habit can be discouraging, there are ways to handle your relapse.
Step 1
Stop beating yourself up about the relapse. Quitting smoking can be a difficult thing to do because of the chemical and emotional dependencies, and for some, it may seem impossible. If you've fallen back into your old habits, know that it may take a few more tries before you can truly stop, but if you keep trying, you'll get there.
Step 2
Decide if you're ready to try and quit again. If you aren't quite ready to go through the trials of quitting again, then don't jump right back into it. Take a bit of time to pick yourself up and truly get prepared to go again. Going into an effort to quit halfhearted will usually lead to relapses.
Step 3
Learn from your mistakes. If it was the girls' night out that led to the relapse, or hanging out in the smokers' lounge at work, learning what not to do gives you an advantage the next time you try to quit. Put yourself in the best social positions to avoid temptation.
Step 4
Obtain as much information about quitting smoking as you can. It can be easier to talk yourself through the cravings if you understand your dependence on nicotine. Look for any new tips that can help you, along with some encouraging success stories from others. There is plenty of material online, in libraries or at your doctor's office that will help you (see Resources).
Step 5
Revise your plan. Quitting smoking is a hard task, and sometimes your first plan isn't the best fit for you. Make changes to your original plan to avoid pitfalls, and add additional support through close friends, family or medication such as nicotine gum or an over-the-counter medication prescribed by your doctor.
Step 6
Choose a day to quit, and prepare ahead of time. Stock up on some gum or candy, get rid of smoking accessories such as lighters and ash trays, and keep your schedule light, if possible, avoiding any tasks that could lead to high stress situations.
Step 7
Remember that regardless of how many times you've tried to quit, slip-ups can happen. You control whether these slip-ups lead you back to your old habits or if you will keep moving toward you goals. If you're tempted to relapse, remind yourself of why you're quitting and praise yourself for how far you've come.
