What to Do If You’ve Relapsed After Quitting

Rochelle Devereaux
Jun 4, 2024
2 min read

Updated: Jun 7

You were doing so well. You’d quit. You were proud.And then… one cigarette turned into a pack. Now you’re back where you started, feeling disappointed, ashamed, and frustrated.

But here’s the truth: you haven’t failed.You’re still on the path. Relapse isn’t the end — it’s part of the journey.

Here’s what to do next:

1. Take a Breath. Shame Is Not Welcome Here.

You are not weak.You are not broken.You are human. And you’ve been caught in one of the most addictive cycles on the planet. Beating yourself up won’t help — but understanding will.

2. Get Curious, Not Critical

Instead of asking, “What’s wrong with me?” ask:“What triggered this?”“What need was I trying to meet?” “What could I try instead next time?”

Maybe you were stressed, lonely, or caught off guard. When you understand the trigger, you gain power over it.

3. Rewrite the Story

You didn’t ruin everything. You learned something important.Maybe you didn’t have the right tools. Maybe you tried quitting with willpower alone. Maybe you needed support, or a deeper mindset shift.

Good news: You can pick up right where you left off — but this time, even wiser.

4. Use the “Quit Again” Window

There’s a window of time after a relapse when your motivation is still strong.Use it. Don’t wait for “Monday.”Get back on track now — with a method that helps you address the real reasons you smoke (not just the cigarettes themselves).