Preventing relapse after you have quit smoking

Relapse is a return to smoking on a regular basis. Relapse is common. It does not mean that you have failed.

If you do relapse, seek help from a counselor specially trained in helping people quit smoking, or attend an intensive smoking cessation program.

When you relapse, you learn a lot about what works for you and what you would do next time you quit. Think about why you relapsed, and plan how to be successful the next time. You do not need to wait a long time before you try to quit again.

People who relapse in the first 6 weeks often do so because of nicotine withdrawal.

People who relapse after 6 weeks of not smoking usually do so because of situational cravings, and not because of other nicotine withdrawal symptoms.

Relapse can happen when you find yourself in a situation where you feel a strong temptation to smoke, such as:

• When you are around others who are smoking.
• When you drink alcohol.
• When you feel angry or frustrated.
• When you are under a lot of stress.
• When you have gained some weight.
• When you are at a party.

Learn to recognize when you might slip (have one or two cigarettes) or relapse, and plan ahead to cope with those situations. You can get through them without relapsing.

Things that may help prevent relapse include:

• Keeping your focus on quitting. Don't diet to lose weight while you are quitting smoking.
• Rewarding yourself for reaching small goals.
• Staying in constant contact with your support people (doctor, family, friends, and support group).
• Not smoking-not even a puff! One puff can lead to another and another.