“Slips” and “Relapses”

“Slips” and “Relapses” Quitting is a process that takes practice and time. It is an opportunity to learn. Don’t beat yourself up or feel that you are weak because you’ve slipped. Remember that you are dealing with an addiction. What is the Difference Between a Slip and a Relapse? A SLIP A RELAPSE • A couple puffs or sneaking a cigarette here and • Usually means you are smoking at least one a day, there. every day. • Normally occurs within the first week of quitting, • Happens within the first few months of quitting, but can happen at any time. but can happen at any time. • Is a normal part of quitting smoking and doesn’t • Often happens because of a difficult or stressful mean you can’t stay quit. situation. • Several slip-ups in a row can lead to a full blown relapse. Planning For a Slip or a Relapse If you do find yourself reaching for the cigarettes what are you going to do? Here are some things to consider as it is happening: • There are many steps that take place BEFORE the slip happens: going to the store, getting a pack, getting your money to pay for the pack, handing the money to the cashier, opening the pack, reaching for the lighter… and so on. There are many opportunities to pause, breathe deeply, and think about what is happening. • “Play the movie forward.” Visualize smoking the cigarette, but then play it forward. How will you feel afterwards? What will you tell yourself? I Slipped, Now What? • Right after it happens, stop. Breathe. Don’t smoke another cigarette. • Understand that you’ve had a slip. You’ve had a small setback. This doesn’t make you a smoker again. • Don’t be too hard on yourself. One slip up doesn’t make you a failure • Don’t be too easy on yourself either. If you slip up, don’t say, “Well, I’ve blown it. I might as well smoke the rest of this pack.” It’s important to get back on the non-smoking track right away. • Feel good about all the time you went without smoking. How did you do that? • Find the trigger. Exactly what was it that made you smoke? • Learn from your experience. What lead to the relapse? Make sure you are ready to deal with that situation next time. What has helped you the most to keep from smoking? Make sure to do that on your next try. Wisconsin Women’s Health Foundation 2503 Todd Drive Madison, WI 53073 P: (608)251-1675 | www.wwhf.org | www.firstbreathmoms.org .

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