Managing slip-ups

Slip-ups are part of quitting

If you’re trying to stop smoking or vaping and have a slip-up, it doesn’t mean you’ve failed. Most people try a few times before they quit for good. Every time you try, you get closer to staying quit.

A slip-up can be a chance to learn. Think about what happened, and how you might handle it next time. The most important thing is to keep going and not give up.

Why slip-ups happen

Slip-ups can look different for different people. Some people might take a puff or two. Others might go back to smoking or vaping more often.

Slip-ups often happen in the first few days or weeks after quitting. This is when cravings and withdrawal symptoms can feel strongest. Stress, being around others who smoke or vape, or going to a party might also lead to a slip-up.

What to do if you slip up

If you slip up, take a moment to look back at your Quit Plan. Sign in to view or update it.

Ask yourself:

• What happened that made me want to smoke or vape?
• Was there a way I could have avoided that situation?
• What could I do differently next time?
• Do I need help managing cravings or withdrawal symptoms? See tips here
• Am I using my quit method properly, like nicotine patches or gum? Find out more

Helpful tips

• Learn about your triggers
• Get advice on managing cravings
• Try some helpful distractions
• Change your routine to avoid cravings

Next steps

You don’t have to go through this alone. Try one or more of the steps below:

• Talk to a family member or friend who supports your goal
• Set a new quit date and update your plan
• Use the Quit Smoking Calculator to see how much money you’re saving
• Visit the iCanQuit Community to hear how others handle slip-ups
• Call Quitline on 13 78 48 (13 QUIT) to speak with a counsellor