Table of Contents
If you have smoked one cigarette after quitting, choose not to smoke another. If you are still smoking, put it out. Leave the smoking area or change your setting, and remove any cigarettes within reach. You can return to your plan now, even if the moment did not go as you hoped.
After one cigarette, make your next choice
Smoking one cigarette after quitting can leave you wondering what to do next. Return to the routine you planned for a smoke free day. You might get a glass of water, call someone you trust, or spend a few minutes on an activity that helps you refocus.
If you need help removing cigarettes, ask someone you trust. Health Canada’s guidance on getting back on track also encourages people to act after a slip and consider what led to it.
Prepare for the same trigger
When you are ready, look at what happened without judging yourself. Where were you, who was with you, and what were you feeling? Pick one detail that you can plan for. Your answer does not need to be perfect. It only needs to give you something practical to try next time.
For example, a coworker offered you a cigarette during a short work break. Before your next break, decide to say “No thanks” and take your water to a different spot. If the offer or urge still feels hard to manage, your backup could be to message someone you trust or return indoors for the rest of the break.
Writing that response in a notebook or on your phone can make it easy to find when you need it. You can also make a plan for your smoking triggers and adapt it as you learn what helps you.
If regular smoking has returned
If you are smoking regularly again, you can make a new plan to stop. Think about which situations were hardest and what support you would like this time. A local cessation service or qualified healthcare professional can help you consider your options.
If you have finished a Tabex course, you may also find it useful to read about a plan for staying smoke free after your Tabex course.
You do not have to work everything out today. Choose one next step, such as contacting a service or asking someone for support. Smokefree’s guide to getting back on track offers more ideas for moving forward.
