Quit smoking - What to do if you relapse after Quitting

Quit smoking/What to do if you relapse after quitting

Many people who quit smoking relapse at some point. Dont be put off trying again. The key is to learn from what went wrong so youre more likely to succeed next time.

If youre tempted to start smoking again, call the free NHS Smokefree helpline on 0300 123 1044 to get support from a trained adviser. 

When you quit smoking, its important to be positive and really believe that youll be successful.

You shouldnt expect to start smoking again. A slip-up shouldnt mean that youll return to smoking the way you did before.

Its an opportunity to learn a bit about yourself and what will help you to be more successful in the future.

If you do relapse, dont worry. It can take a few tries to quit smoking for good.

It can be helpful to commit yourself to the not a single drag rule. Promise to yourself and others that youll not even have a single drag on a cigarette.

By sticking to this simple rule you can guarantee that you wont start smoking again.

Why is it that some people who have stopped return to smoking? The main reason is giving in to cravings.

These are powerful urges to smoke, often triggered by stress, seeing other people smoking, getting drunk, or emotional events like arguments.

The best way to withstand cravings is a combination of stop smoking medicines and behavioural changes.

Its also important to stay away from people who smoke. Most people who relapse do so because theyre with other people who are smoking, and this is usually after having asked one of them for a cigarette.

Get practical advice on how to relieve cravings

The risk of relapse is highest in the first few weeks after stopping. But some people can relapse several months, or even years, after stopping smoking.

Avoiding a relapse is best, but if you do give in to temptation, dont despair.

Really think about what went wrong and plan how youll deal with a similar situation in the future.

If you have had a cigarette or two:

• Dont give up – you can still avoid a full relapse. Commit to the not a single drag rule and get back on with it.


• Remind yourself why you want to quit. Then take control again.


• Get support – call the free NHS Smokefree helpline on 0300 123 1014 to speak to a trained adviser. Lines are open Monday to Friday, 9am to 8pm and Saturday and Sunday, 11am to 5pm.


• Make it hard to smoke – avoid places where you can easily ask someone for a cigarette. And dont buy a packet.


• Stay strong – if youre tempted to smoke again, force yourself to wait 2 hours. Then decide if you really need the cigarette.


• Keep taking any prescribed stop smoking medicine or using nicotine replacement therapy, unless you go back to regular smoking. It can help you get back on track.

If you have relapsed and are back to regular smoking:

• Dont become despondent – set a new quit date, maybe in a week or so.


• Learn from your mistakes – what caused you to slip up? Think of ways you could have avoided smoking. Work on your coping skills so youre prepared next time youre in the same situation.


• Talk to your doctor or local stop smoking service if you need more help to cope with cravings in your next quit attempt.


• Stay positive – making mistakes or slipping up can be a useful experience if youre prepared to learn from it. Remember, youll be stronger next time because youll know what to look out for.

Read the answers to common questions about stopping smoking, including: 

• Why should I stop smoking if Im pregnant?


• Who can use nicotine replacement therapy?


• Where can I get help to stop smoking?