What’s the difference?

Even having a quick puff or two, which is what some might call a slip-up, can set you back when you’re trying to quit smoking.

While a slip-up isn’t quite the same as a full relapse, it does edge you closer to the place you don’t want to end up—risking all your hard work and sliding back into regular smoking.

But, you can choose to learn from your mistakes. 

It might leave you feeling frustrated, but don’t be too hard on yourself. A slip-up doesn’t mean you have to start from scratch. 

Just pick yourself up and come up with a plan to avoid making the same mistake again.

Slip-ups happen

Smoking is a deeply ingrained, addictive habit that’s been part of your life for ages. 

So, if you’re struggling to shake it off, that’s completely normal; it’s going to take time.

Feeling frustrated when you have a slip-up is totally understandable, but remember, you’re not on your own. 

Plenty of people trying to quit find themselves having a puff or two during the first few months after giving up.

Slip-ups can happen at any time, even after you’ve managed three months smoke-free. But don’t lose heart.

You can get back on track; giving up shouldn’t even be on the cards. Don’t let your frustration undo all the hard work you’ve put in so far.

Keep your chin up and remind yourself that a slip-up is just a little bump in the road on your smoke-free journey.

To help deal with cravings next time, think about what triggers them and find a way to avoid those situations.

Tips for slip-ups

A lot of smokers who are trying to quit slip-up and smoke a cigarette. You’re not alone. Don’t let a single mistake be your reason to start smoking again.

Don’t be too hard on yourself if you slip-up. A mistake doesn’t mean you’re a failure or that you’re going backwards. It doesn’t mean you can’t stop for good.

You should be proud of how long you went without smoking. Think about what you did to stay away from your triggers and beat your cravings. Try using these ways to deal with things again:

  • It’s important to get smokefree again right away. Don’t give up on your goal to stop smoking completely.
  • Get support. Talk to family or friends if you make a mistake. Ask them for help if you don’t want to smoke. You don’t need to do it by yourself.
  • Think about what you learned during the time you didn’t smoke. What kept you from smoking and what made you start again? What can you change now to help you stop smoking again?
  • Use alternative therapies to replace nicotine, such as nicotine vaping products (NVPs) or NRT. Even if you slip-up and smoke one or two cigarettes, you don’t have to stop using them. Using these nicotine replacements makes it more likely that you won’t start smoking again.