Hopefully, by now, you’re aware of the health problems cigarettes cause – lungand oral cancer, damage to your teeth and gums, and an increase in blood pressure (to name just a few). But quitting smoking isn’t easy – we get it. It can be challenging if you managed to kick the habit but have slipped up and started again.
So, whether it’s a single drag or you’ve been back on the cigarettes for a few months, don’t feel bad about your smoking relapse. Instead, get back on track and make giving up smoking stick with top tips fromNiquitin.
Win Against Those Cravings
The first step in saying goodbye to cigs once and for all? Controlling those nicotine cravings. The urge to smoke can be compelling within the first few days of quitting, and if you’ve already had them before, you’ll know just how challenging they can be! The good news is that if your smoking relapse was just one cigarette, then you probably won’t get the same kind of cravings you did when you first quit.
But if your relapse has been longer, then you may experience cravings that last up to two weeks. If they get too much, then nicotine replacement therapy (NRT) can be used to take the place of the nicotine from your cigarettes – without all the harmful chemicals, of course – making it less likely you’ll want to smoke.
Identify Your Triggers
It’s not just cravings that can cause a smoking relapse; there are lots of triggers that can lead you into temptation, too. Although these triggers are different for everyone, they tend to fall into four distinct categories:
Emotional Triggers
Whether you smoke when you’re anxious, happy, relaxed or even excited, emotional triggers can play a significant part in making you want to smoke. Only crave a cigarette when you’re bored? Try and keep busy with a short walk or run, as you’ll be inevitably tempted to slip back into the habit if you’re sitting on your own at home.
If you’re more likely to light up when you’re stressed, did you know that smoking can make you feel worse? Research shows it actively increases stress by affecting chemicals in the brain and raising anxiety levels. When you’re feeling frazzled or having a bad day at work, practice mindfulness techniques instead of reaching for your pack of cigs.
Pattern Triggers
Do you always reach for a cigarette after having sex? Maybe you’ve always smoked with your morning coffee, or once you’ve finished dinner? Many slip-ups that happen when you quit smoking are down to pattern triggers. Being aware of this is half the battle, as well as establishing a new routine. Swap out nicotine and try chewing gum after a meal or even having a biscuit with your cuppa. Keeping your hands busy by squeezing a stress ball or even texting a friend can also help!
Social Triggers
Social triggers are some of the hardest to manage and can make even the most steel-willed person relapse! In the early days of giving up, avoid putting yourself in the position where you’ll be surrounded by other smokers – that includes bars and nightclubs. That doesn’t mean you need to ghost your friends because they still smoke, but you should let them know that you’re quitting – they won’t be as likely to offer you a cigarette and can support you when you need it.
Withdrawal Triggers
From craving the taste of a cigarette to smelling cigarette smoke and needing to keep your hands busy, withdrawal triggers from nicotine can last a while. If you’re struggling and in need of some relief, NRT can help soften the no-tobacco blow so you can quit successfully and ditch the bad stuff altogether.
Just Keep Quitting!
If you’re dealing with a smoking relapse when trying to give up smoking, you’re not alone. With around 75% of smokers who had dialled back the cigs at four weeks relapsing within a year, it’s way more common than you might think. So don’t be too hard on yourself for slip-ups; just keep trying to kick the habit.
It’s a good idea to remember why you wanted to give up smoking in the first place, as well as setting goals and rewarding yourself for reaching them – whether it’s celebrating one day of being smoke-free or reaching that month milestone! With that in mind, there’s no better time to recommit to smoking cessation and start leading a healthy and happy lifestyle – we know you can do it.
Home » How to Deal with a Smoking Relapse
How to Deal with a Smoking Relapse
Home » How to Deal with a Smoking Relapse
Hopefully, by now, you’re aware of the health problems cigarettes cause – lung and oral cancer, damage to your teeth and gums, and an increase in blood pressure (to name just a few). But quitting smoking isn’t easy – we get it. It can be challenging if you managed to kick the habit but have slipped up and started again.
So, whether it’s a single drag or you’ve been back on the cigarettes for a few months, don’t feel bad about your smoking relapse. Instead, get back on track and make giving up smoking stick with top tips from Niquitin.
Win Against Those Cravings
The first step in saying goodbye to cigs once and for all? Controlling those nicotine cravings. The urge to smoke can be compelling within the first few days of quitting, and if you’ve already had them before, you’ll know just how challenging they can be! The good news is that if your smoking relapse was just one cigarette, then you probably won’t get the same kind of cravings you did when you first quit.
But if your relapse has been longer, then you may experience cravings that last up to two weeks. If they get too much, then nicotine replacement therapy (NRT) can be used to take the place of the nicotine from your cigarettes – without all the harmful chemicals, of course – making it less likely you’ll want to smoke.
Identify Your Triggers
It’s not just cravings that can cause a smoking relapse; there are lots of triggers that can lead you into temptation, too. Although these triggers are different for everyone, they tend to fall into four distinct categories:
Emotional Triggers
Whether you smoke when you’re anxious, happy, relaxed or even excited, emotional triggers can play a significant part in making you want to smoke. Only crave a cigarette when you’re bored? Try and keep busy with a short walk or run, as you’ll be inevitably tempted to slip back into the habit if you’re sitting on your own at home.
If you’re more likely to light up when you’re stressed, did you know that smoking can make you feel worse? Research shows it actively increases stress by affecting chemicals in the brain and raising anxiety levels. When you’re feeling frazzled or having a bad day at work, practice mindfulness techniques instead of reaching for your pack of cigs.
Pattern Triggers
Do you always reach for a cigarette after having sex? Maybe you’ve always smoked with your morning coffee, or once you’ve finished dinner? Many slip-ups that happen when you quit smoking are down to pattern triggers. Being aware of this is half the battle, as well as establishing a new routine. Swap out nicotine and try chewing gum after a meal or even having a biscuit with your cuppa. Keeping your hands busy by squeezing a stress ball or even texting a friend can also help!
Social Triggers
Social triggers are some of the hardest to manage and can make even the most steel-willed person relapse! In the early days of giving up, avoid putting yourself in the position where you’ll be surrounded by other smokers – that includes bars and nightclubs. That doesn’t mean you need to ghost your friends because they still smoke, but you should let them know that you’re quitting – they won’t be as likely to offer you a cigarette and can support you when you need it.
Withdrawal Triggers
From craving the taste of a cigarette to smelling cigarette smoke and needing to keep your hands busy, withdrawal triggers from nicotine can last a while. If you’re struggling and in need of some relief, NRT can help soften the no-tobacco blow so you can quit successfully and ditch the bad stuff altogether.
Just Keep Quitting!
If you’re dealing with a smoking relapse when trying to give up smoking, you’re not alone. With around 75% of smokers who had dialled back the cigs at four weeks relapsing within a year, it’s way more common than you might think. So don’t be too hard on yourself for slip-ups; just keep trying to kick the habit.
It’s a good idea to remember why you wanted to give up smoking in the first place, as well as setting goals and rewarding yourself for reaching them – whether it’s celebrating one day of being smoke-free or reaching that month milestone! With that in mind, there’s no better time to recommit to smoking cessation and start leading a healthy and happy lifestyle – we know you can do it.
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