A slip-up is a puff of a cigarette, or a cigarette or two, in the middle of your quit attempt. You haven’t relapsed to your old smoking rate but there’s a real risk that you might.
It’s important not to use a slip-up as an excuse to go back to smoking.
A slip-up is a common part of quitting for most people. Treat it as a sign that you need to revise your quitting strategy, and don’t waste your energy on self-blame.
The next 24hrs are critical. Here are some important steps to consider.
Make sure you have a plan for these and other risky situations.
If you have any cigarettes on you or in easy reach, get rid of them. If you live with a smoker consider what changes you’d like to make to your home, or what conversations you’ll need to have, to minimise slip-ups. Or you might have gotten a cigarette off someone else. Over the next 24hrs, try to avoid that scenario and other smokers.
As mentioned, the next 24hrs is pivotal to your goal of being quit for good and for your future. Your strategy will depend on your understanding of your smoking and your slip-up. Remember the 4Ds (delay, deep breath, drink water, do something else) and, depending on what has happened, get moving, change the scene and make sure you’ve got something to keep you busy for the rest of the day. Give Quitline a call and consider relaxation strategies. What will you do at the same time tomorrow?
Thoughts like “just one will be okay” or “it'd be great to smoke just one-a-day or one-a-week” are warning signs. Ask yourself “Why wasn’t I smoking just one-a-day before?”. Nicotine is very addictive. There is no safe level of smoking.
Sometimes a slip-up can be about losing sight of your reasons to quit. This is the time to reflect on your own personal reasons to quit and remind yourself why they are important.
If you’re doing it tough the Quitline can be a great support at this time. Quitline counsellors know how difficult it is to quit and that slip-ups are a normal part of the quitting journey. They’re trained to listen and allow you to talk through where you’re at. Quitline can set up future call backs to help you get back on track. Click here if you’d like to book a call, now.