What if I relapse?

Relapse can occur following a traumatising event, during periods of stress and on social occasions, particularly when alcohol is involved - it is easy to forget all the drawbacks of being a smoker when you’re feeling a little tipsy.

If relapse does happen, don’t feel guilty and above all, don’t lose hope - each attempt is a step closer to your final success.

Relapse is often related to:

Lost motivation or recollection of the pleasurable aspects of smoking:
Lost motivation is a particularly frequent occurrence in people who are trying to quit.

Painful events:
Unemployment, separation, death, illness of a family member or close friend etc. All of these events can occur suddenly and cause the urge to smoke to arise almost instantly, as you remember the quick relief that cigarettes have provided in the past.

Friendly environments:
Positive emotions can also trigger a desire to smoke again. The most reported and common cause of relapse is a pleasant situation or happy event such as a party with friends or family. A friendly atmosphere combined with alcohol, coffee and other smokers can be a real test of your willpower.

Depressive conditions:
These must be distinguished from a slightly depressed mood, which is a common symptom of withdrawal when physical dependency is high. If you think you may be becoming depressed it is very important to speak to your doctor about it.

Weight gain:
Excessive or unwanted weight gain can be a cause of relapse, particularly in women. The decision to start smoking again is often a deliberate choice, even in the absence of any true urge to smoke.

Stress:
Prolonged stressful situations related to professional or personal difficulties can lead to a relapse.

Persistence or resumption of physical dependency:
Persistent physical dependency is usually reported during the first few months of quitting, often because the dose of nicotine replacement therapy is too low or it is discontinued too early. Physical dependency can also reappear many months or even years later when an ex smoker comes into contact with nicotine for even a short time. A single cigarette or a few hours spent in a smoky atmosphere can be all it takes to trigger the physical need to smoke again.

Remember:
Setbacks are frequent and normal. By persisting you will eventually find your own personal solutions to help you stop for good.

Common relapse situations

“I started smoking again after 2 months of not smoking because I gained 10 pounds in weight …”
You need to look at this from a positive point of view - after all, you managed to stop smoking for a short time, so you know you can live without tobacco.

Before you try again, look at your lifestyle and eating habits. Try to increase your level of physical activity and consult a dietitian or nutritionist to help and support you the next time you quit.

“I went back to smoking at a dinner party with friends…”
If you started again accidentally, at a party for example, a setback is easier to handle, as long as you react immediately so that those few cigarettes don’t start you smoking all the time.

It becomes dangerous if you start to think “2 or 3 cigarettes can’t be that bad…I can handle the situation, it doesn’t mean I’ve taken up smoking again”. Unfortunately, this isn’t true. Remember: once a smoker, always a smoker - do not try to kid yourself that you can become an “occasional” smoker.

“I have already given up twice before. How can I be sure I won’t start again this time?”
Each setback is another step towards success. It will be much easier for you to resist now that you’ve gone through the experience and learnt from your mistakes. You will now be capable of analysing why, how and with whom you started smoking again and be able to recognise difficult situations (parties, other smokers, stress, anger, depression etc). This time, you are ready to succeed.

“I quit, I start again, over and over…it’s too difficult. What can I do?”
First of all, you need to re-motivate yourself and tell yourself that you can stop for good. Look through this website and apply some of the strategies mentioned to help you get through tricky situations. You can also speak to your doctor, pharmacist or other healthcare professional as they can help you to cope with both your physical and psychological dependencies. When you stop smoking, there is no such thing as failure - you just have to keep trying.

“I managed to stop smoking by myself but now I’ve started again. Is there any help or support available to increase my chances of success?”
There is plenty of help available to people who have decided to stop smoking. Your doctor or pharmacist can offer you support, recommend a suitable nicotine replacement therapy to help reduce your withdrawal symptoms and follow up on your progress. On average, each month of follow up increases your chances of success by 10%.