Quitting commercial tobacco use can look different for everyone, but something that isn’t uncommon for most people are slips…but what is a slip?

A slip happens when someone who has quit their tobacco use uses tobacco once or twice again after quitting.

Slips differ from relapses in that they do not result in a return to regular use of tobacco after occurring.

When slips happen, it’s easy to feel discouraged or unsure of your path forward. But by their very definition, slips do not mean the end of your quit. Here are four tips to get back on track after you’ve had a slip:

Tip # 1: Take a pause

The most important thing to do when a slip occurs is to avoid prolonged regular use of tobacco (relapse). Pause and remove yourself from the environment where the slip happened by going to a new room, outside, or somewhere else entirely. Putting yourself in a new space can help you focus on next steps rather than continuing to smoke. Avoid being in the same space as tobacco in order to remove easy access to continued use.

Tip #2: Review your plan

Go back over your plan: what has been helpful? What hasn’t worked? What might you still need support in moving forward? Look for new options to help support your quit moving forward. Review the reasons you decided to quit. Make a list of all the benefits you have experienced so far and the ones you are looking forward to.

Tip #3: Don’t beat yourself up

When plans don’t go as you originally hoped it can be challenging or even leave you feeling like a failure. While these can be normal feelings to experience, continuing to tear yourself down over a slip can result in heightened negative emotions that are more likely to make you want to continue to smoke. You can acknowledge your slip and also realize that it doesn’t define your ability to continue with a successful quit. Remember: the slip doesn’t define your quit, but how you react to it can.

Tip #4: Get back on track right away

Avoid giving yourself permission or an excuse to continue your tobacco use. While you may think that smoking the rest of the day before renewing your quit is no big deal, falling back into old patterns and habits will lead to more challenges when getting back on track. Remind yourself that slips happen, but they don’t have to become continued or extended tobacco use.

When quits don’t go to plan, it’s easy to think giving up may be the best option. But slips are common experiences when quitting commercial tobacco use, and plenty of people are able to go on with successful quits post slip.

Have you ever moved past a slip successfully? What was most helpful?

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Looking for more information or resources for commercial tobacco reduction?

Contact our team for more information:Caitlyn Clock
Tobacco Treatment Coordinator
cclock@miunified.org
(313) 316-7561