What to do if you have a slip up when you’re trying to stop smoking
Having a slip up and smoking when you're trying to quit is not something to feel ashamed about - and it doesn't mean you’ve failed. Sometimes it takes a few attempts before you quit for good. All that matters is that you keep on trying.
Why people slip up
There are lots of things that can lead to a slip up when you're trying to stop smoking.
Certain people, places and things can make you want to smoke, because they remind you of your old habits. This might be going to a bar or pub, or hanging out with a friend who smokes.
Your thoughts and emotions can also make you want to smoke. Feeling angry, upset or stressed can lead to an accidental cigarette.
What to do if you have a cigarette
Don't beat yourself up about it! A slip up is nothing to feel guilty or ashamed about. Quitting is a process and slip-ups are sometimes a part of that. Lots of people who quit for good have made mistakes along the way, and lots of them get their journey back on track.
The most important thing is to learn something from the experience. Work out why you smoked and make a plan for what you’ll do if you’re in that situation again. For example, if you smoked because you had a terrible day at work, maybe next time you could tackle those bad feelings by calling a friend to rant, going for a run or walk in a park, or having a soak in the bath.
How to avoid smoking next time
There are lots of things you can do to make it less likely you'll be tempted:
- Get support. Speak to a stop smoking adviser, go to a drop-in meeting, join an online group, or chat to a friend.
- Avoid your triggers. For example, if you liked to smoke at the pub, maybe avoid the pub for a few weeks, or try an inhalator or vape instead of a cigarette if you do go.
- Stay busy. Distract yourself by making sure you have lots of things to do: take up a new hobby (or pick up an old one), tackle jobs you’ve been putting off, or look into volunteering.
- Stay positive. Make a list of what you're gaining from quitting, like saving money, stopping coughing, or feeling fitter.
You can also look at our recommended articles, apps and tools to find other things that will help you.
Get in touch with a stop smoking service
Your local stop smoking service will pair you up with an advisor who will support you for up to 12 weeks. They can also help you find the most suitable products or nicotine replacement therapy to help you quit - including patches, vapes and mouth spray.
See a list of our stop smoking services - or find services in other areas via the NHS website.
Useful articles, tools and apps
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Cost calculator
Fresh's calculator lets you work out how much you're spending on cigarettes - and how much you could save by quitting - over a week, month and year.
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Daily emails to help you quit
Sign up for 28 days of support and encouragement from the NHS.
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What happens when you stop smoking
This animation, from NHS Better Health, explains what happens when you stop smoking and how soon your body will recover.
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NHS Quit Smoking app
Track your progress, see how much you're saving and get daily support. After 28 days smoke free, you're much more likely to quit for good.
