Prevent a Slip or Relapse
Quitting Tobacco: Tips for Staying on Track
Quitting tobacco can be tough and may include slips, but each attempt brings you closer to a tobacco-free life. If you slip, don’t give up. Focus on getting back on track and learning from the experience.
Understanding Slips vs. Relapses
A slip is a small setback, like taking a puff or two, while a relapse means going back to regular use.
Slips are common when quitting. Think of them as chances to learn what triggered the slip and how to handle it next time.
Tips for Staying Tobacco-Free
- Reflect on What Happened: After a slip, think about what led to it and how you can avoid it next time.
- Remember Your Reasons: Keep your reasons for quitting in mind, like better health, saving money, or personal goals.
- Seek Support: Talk to family, friends, or a Quit Coach at the Maine QuitLink. Support makes a difference.
- Celebrate Small Wins: Give yourself credit for moments when you resisted cravings.
Managing Cravings
Cravings usually last 10-20 minutes and get weaker over time. Try these strategies:
Take a short walk or get some exercise
Drink water or chew gum, candy, or toothpicks
Take deep breaths to calm yourself
Call or text someone who supports you
Change up your routine to break old habits
Know and Avoid Your Triggers
Triggers are situations or feelings that make you want to use tobacco. Knowing what your personal triggers are is important to help control cravings:
Stress or Anxiety – Practice calming techniques like deep breathing.
Social Situations – Spend time with supportive, tobacco-free friends.
Alcohol or Caffeine – Limit these early on.
Adopt New Routines and Habits
Changing your habits can help you stay tobacco-free:
Rethink Your Routine – Replace old habits with healthy choices, like a new route to work or morning exercise.
Explore New Hobbies – Try new activities like cooking, crafting, or reading to keep busy.
Reward Yourself – Use the money saved from quitting to treat yourself.
Getting Back on Track
If cravings feel too strong, reach out for help. The Maine QuitLink offers free, confidential support and nicotine replacement medications (gum, patches, or lozenges).
Every time you resist cravings and avoid triggers, you’re building strength. Stay focused on your goal and remember that every step forward brings you closer to a lasting, tobacco-free life.