How To Survive A Smoking Relapse

As anyone knows who has tried to give up smoking, the urge to smoke will be very strong during the quitting process. At some point, many people succumb to these urges. In fact, most people will have relapses on the road to becoming smoke-free. Rather than viewing these relapses as failures, it is more useful to view them as learning opportunities. Critiquing a relapse can help you to understand why you slipped and how you can prevent it from happening again.

Why Now?

A relapse can happen at any time. It could happen days or even months after you've made the decision to quit. A relapse is often triggered by stress, or by placing yourself in a situation which you associate with smoking. You may say to yourself, "Oh, it's just a few puffs", or "Just this 1 cigarette." That "1 cigarette" could well lead into a full-blown relapse, culminating in 10s of 1,000s of addition cigarettes smoked.

All is not lost, however. Nearly every former smoker went through similar episodes as they tried to kick the habit. Each time you renew your resolve to give up smoking, you are approaching the task with greater determination and knowledge of what lies ahead.

Here's What You Do

If you find yourself smoking again, the first thing to do is -- simply stop! Like some people, you may have picked up a cigarette without even thinking about it. If you are smoking because you are with other smokers, excuse yourself and leave.

Even if you are in the middle of a puff, immediately put the cigarette out and throw it away. If you have bought a pack of cigarettes, don't even think about finishing it. Immediately throw them in the garbage. That will send a strong message to your subconscious that this behavior will not be tolerated.

Go for a walk and get some fresh air. Let your mind clear and use the opportunity to assess what made you pick up that cigarette. Remind yourself of all the reasons why you have decided to quit smoking and re-establish their importance in your mind.

Find Moral Support

Talk to a friend or family member who can offer moral support in your effort to quit smoking. Be up front about your relapse and ask for their opinion on how to prevent it from happening again. Above all, do not let yourself get depressed. View the relapse as an opportunity to plan strategies for future situations.

It is important to critically examine the situation that caused the relapse. Who were you with? What were you doing? How did that cigarette make you feel? The answers can help you reassess your desire to quit smoking and strengthen your resolve to overcome the desire to smoke in the future.

Get Back on Track

To overcome the relapse, you must renew your vow to quit smoking. Think of all the reasons that made you come to that decision in the first place -- they are just as valid after a relapse as they were before, perhaps even more so. Recognize the progress you have made so far. After all, you may have gone several days or even months without having a cigarette. That is no small feat.

If your relapse has been for several days, you may need a nicotine substitute like gum or a patch to tide you over. Don't hesitate to talk to your doctor or counselor about what has happened and ask for their advice.

Above all, don't dwell on this temporary failure. Recognize it as 1 step along the path to your smoke-free future.

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