Preventing Lapses

When we are giving up something we’ve done for a while, and at one time enjoyed like smoking, setbacks are always common. So, it’s important to understand the difference between a lapse and a relapse. A lapse is a brief slip up, like smoking one or two cigarettes when out with friends after a few weeks of being smoke free. It’s a small mistake, a hiccup, but it doesn’t mean you’ve failed. A relapse, on the other hand, is a more significant setback where you return to smoking regularly, often after a long stretch of being smoke free. Both are normal parts of recovery, but how you handle them matters for how you move forward.

Triggers

Triggers are different for all people but essentially, they are things that make you want to smoke, like stress, hanging out with smokers, sipping coffee or a beer, or even celebrating can bring on the urge to smoke.

Most triggers fall into one of these four categories:

Pattern

Pattern is an activity that you connect with smoking like: with your morning coffee, drinking coffee or alcohol, driving, work breaks, socialising, watching TV, after a meal or last thing at night.

**Coping with pattern triggers: **break the association and move the feeling to another activity.

Change your routine. Try a different drink, if you always drink coffee try moving to something else for a while, or drinking your coffee at a different time of day. Or brushing your teeth right after you eat a meal.
Replace it: Chew gum. Eat sugar-free sweets. Have a healthy snack. Breath through a straw. Play a game on your phone. Call a friend. Go for a walk, jog or bike ride. Do some crafting like knitting, painting or mindful colouring.

Emotional

Often people smoke in response to strong emotions, triggers can bring back these feelings from times when they could have been - stressed, anxious, angry, happy, bored, lonely, sad, excited or confused.

Coping with emotional triggers: you need to learn new ways of coping with your changing emotions.

Breathing exercises, take slow deep breaths, in for 3 seconds and out for 3 seconds. These are a great way to get yourself back in the moment, it will quieten your mind, slow your body and reduce your craving.
Talk to someone, if you have a family member or friend that you can talk to about how you are feeling this will help. There are also local support groups or online and telephone groups where you can get support and time to talk.
Listen to music, listening to calming music can relax you by slowing your heart rate, lowering blood pressure, and decreasing stress hormones. Alternatively listening to faster louder music and having a good old singing and dancing session can help get ride of some built up energy and give you a good laugh and release some feel good endorphins.
Exercise, physical activity is a great way to handle emotions. When you exercise, your brain releases endorphins. Endorphins are chemicals in the brain that make you feel good.

Social

these are triggers that usually involve other people who smoke and certain places, like a bar, nightclub or party, a gig or concert, or meeting up with friends who smoke.

Coping with social triggers:

Avoid places where people smoke, whether you are in a pub, nightclub or at work, try not to gravitate to the area where people are smoking. Stay in the smoke free areas with the nonsmokers.
Plan your event, if you are going out and know you will be with smokers try and have distractions ready for when they get up to go out to smoke so that you are not tempted. This may be as simple as getting up and going to the toilet or to talk to someone else, it could be playing a game on your phone or having a piece of chewing gum.
Talk to your friends, ask your friends not to smoke around you as you are at a crucial time in your quit and need their support.

Withdrawal

If you have smoked for a long time your body will be used to that level of nicotine, so you will feel withdrawal symptoms when you quit. These could include, wanting to smoke, feeling anxious, irritable, upset and restless, difficulty in concentrating, trouble sleeping, increased hunger and weight gain.

Coping with withdrawal triggers:

Use Nicotine Replacement Therapy (NRT), if NRT is right for you it can reduce withdrawal symptoms and make quitting much easier and more manageable. (check with a professional of who can use NRT)
Use distractions, make a plan of all the distractions you are going to use to assist you with your quit this will help you immensely.
Identify your triggers, once you know your triggers you can make a plan to control them and manage your cravings.

Identifying your triggers is key to avoiding them, it’s your first line of defence.

How to Recover Quickly from a Slip

When you experience a lapse, it’s important to recover quickly without guilt. Self-compassion is key here. If you smoked, remind yourself that one mistake doesn't undo all your progress. Try to refocus and recommit to your goal. A simple recovery plan can involve a few steps:

Pause and Reflect: Acknowledge the slip-up without judgment. What led to the trigger? Was there a way to avoid it?
Reaffirm Your Why: Reconnect with your reasons for quitting. Whether it’s for health, saving money, or improving your quality of life, remembering your motivation will keep you focused.
Reach Out for Support: Share your slip with a friend or support group. Often, just talking about it can reduce the emotional weight.
Distract Yourself: Use healthy coping strategies like going for a walk, chewing gum, or calling a friend. Keep your mind engaged to avoid future urges.

Self-Compassion Messaging for Recovery

After a lapse, practice self-compassion say to yourself: “I’ve made progress, and this moment doesn’t define me. I’m learning, growing, and getting stronger every day.” This mindset will help you get back on track quickly and maintain your focus on the long-term goal becoming smoke-free for good. You’ve got this!