Part 1: Getting Ready for Liftoff

Relapse means you have returned to your old habit. This is different from a lapse, which is a slip-up or small step back in your active quit process. Lapses are very common and do not always lead to a full relapse.

It can be discouraging to relapse. You are not back to start, though, as there are many things you can learn from trying to quit.

What went well for you? What helped you to quit?

What tripped you up? Is this something that could trip you up in the future? When you are ready to think about quitting, this may be an area to focus on.

Give Yourself Credit

Give yourself credit for trying to quit. It can take many attempts to be successful. If you went a day or more without using tobacco, you also gave your body a little break!

What’s Next?

Where do you want to go from here? Go back to the ‘Stages of Change’ model. Which stage do you feel fits where you are at right now?

Not Ready (pre-contemplation): In this stage, you may not think your habit is a problem or really don’t want to think about it right now. Remember, change is your choice. If you find yourself here, you can work through the thought exercises in Part 1 and 2 of this guide. Or, schedule a time to check in with yourself in a few weeks.

Maybe (contemplation): In this stage, you are interested in change, though not ready to make any specific changes. This is a common place to return to after a relapse. Reflect on what went well and not-so-well for you. Think about how your motivation, support team, environment, or life events have changed since you started.