Slips & Relapses
Understanding Triggers,
Slips and Relapses
Managing Triggers
What Are Triggers?
Triggers are things that make you want to smoke or vape, like daily activities or feelings. Keep track of what triggers your cravings by noting what you’re doing and feeling at that moment.
Why Track Triggers?
It helps to stay busy and change routines linked to smoking or vaping. Replace them with new, tobacco-free behaviors.
Slips Vs Relapses
It can take over 30 tries before you quit for good. Each time, your chances of quitting for good increase. Keep trying, remember the benefits, and find your motivation.
What is a slip?
A “slip” happens when you smoke or vape a little during your quit process. It’s okay! Slips can teach us. What caused it and how can you avoid that next time? Turn a slip into a positive.
What is a relapse?
A “relapse” occurs when you have gone back to smoking or vaping close to the amount you were before you quit. Take this time to think about what helped you stay tobacco–free? What caused that initial slip?
Tips for when you slip
Use a slip as a learning opportunity
Don’t be too hard on yourself
Celebrate progress, not perfection
Don’t ignore or brush off a slip
Watch Out for Relapse
Try to address slips quickly to avoid going back to smoking or vaping regularly. Think about what worked for you before and what caused the slip.
How to Stay on Track:
Use medications, like the nicotine patch, gum, or lozenge, correctly.
Consider avoiding alcohol, at least until you’re more confident about staying quit.
Remember why you wanted to quit and the benefits.
Reward yourself for your hard work!
Plan for triggers and cravings by changing routines. Don’t be too hard on yourself. Learn from your experiences, get back on track, and keep trying! You can do this.
Gradual Quitting
Start with half a day without smoking or vaping, then increase to a full day, and aim for longer periods. This gradual increase helps build your confidence before you quit.
Target Goal
Aim for two days without smoking or vaping.
Reflect and Adjust
After each practice, reflect on what worked and what didn’t. Use these insights to adjust your strategy and to boost confidence for your actual quit date.
Managing Stress
Smoking or vaping can actually make stress worse. That’s because it provides temporary relief from withdrawal symptoms, like stress and anxiety. Try some of these ways to deal with stress instead:
Cut Back on Caffeine
Cutting back or quitting caffeine can help reduce stress. Herbal tea, or hot water with lemon, can be a great substitute.
Talk It Out
Share your feelings with someone you trust for support.
Eat Well and Rest
Try having healthy snacks on hand for cravings and creating new bedtime routines to help you feel your best while you quit.
Enjoy Activities
Hobbies, books, and spending time with friends can help.
Deep Breathe
Breathe in and out slowly until a craving passes, usually about 5 minutes.
Get Active
Even a little activity can help; find something you enjoy that’s right for you. Your doctor can help and your healthcare plan may offer wellness benefits.
Managing Weight Concerns
When you quit, your appetite may increase, and your senses improve, making food more tempting.
Don’t skip meals to avoid triggering nicotine cravings.
If you crave sweets, try fruit, sorbet, or plain yogurt with fresh fruit. Stay hydrated with water and non-sugary drinks.
Alcohol can weaken your defenses and lead to overeating, even urges to use tobacco.
Talk with your doctor about medications like bupropion, nicotine patches, gum, or lozenge to help quit and limit weight gain
Exercise doesn’t require a gym; it can be dancing, swimming, gardening, or chores.
Being active can help:
- Reduce stress, anxiety, and depression.
- Improve self-esteem, mood, and sleep.
- Distract from cravings.
Setting Boundaries around Others Who Smoke or Vape
Being around people who smoke or vape when you’re quitting is tough. It’s important to set boundaries and make adjustments:
- Respect your decision to quit.
- Not smoke or vape around you.
- Keep tobacco products out of sight.
- Take their tobacco products when they leave your home.
- Make your home and car tobacco-free.
- Find a tobacco-free place if a tobacco-free home isn’t possible.
- Remember why you quit when it gets tough.
- Stay clear of tobacco products – don’t buy, carry, or hold them for others.
- Have something for hand-to-mouth cravings (your quit kit).
- Leave when others smoke or vape; return when they’re done.
- Practice saying, “No thanks, I quit.”
Free Tools and Support
Quitting is hard. Chances are you tried to quit before and know how challenging it is. Our services are based in science and can help you quit for good.
FAQ
Quitting smoking makes a difference. By quitting, you can improve mental health and addiction recovery outcomes.
Read MoreEasy to addict. Hard to quit. Menthol has a cooling effect, making tobacco products – like cigarettes, snuff, e-cigarettes, and vapes – feel less harsh and easier to use. Menthol also suppresses our body’s natural urge to cough to clear our airways and improves the taste and smell of these products making them more attractive and easier to start using.
Read MoreMoving makes a difference when you quit — exercise can be a great way to: Reduce stress, anxiety, and depression. Improve your self-esteem, mood, and sleep. Distract from cravings.
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