Smoking is highly addictive and quitting is very difficult. Most smokers who try to quit end up relapsing at some point. There are many reasons why smokers relapse even after being smoke-free for weeks, months or even years. Understanding the common causes of smoking relapse can help smokers develop strategies to avoid going back to smoking.
Nicotine Withdrawal
Nicotine is the addictive chemical in cigarettes and other tobacco products. When smokers stop using nicotine, they experience withdrawal symptoms that can last for weeks or months. Common nicotine withdrawal symptoms include:
- Cravings for cigarettes
- Irritability, anxiety, depression
- Difficulty concentrating
- Increased appetite and weight gain
- Restlessness and sleep problems
These unpleasant symptoms can motivate smokers to start using nicotine again to find relief. Cravings for a cigarette are a particularly common trigger for relapse. One study found 91% of smokers relapsed within the first year after quitting due to severe cravings. Even after withdrawal symptoms subside, cravings can still occasionally occur for years.
Stress
Stress is another major reason smokers relapse. Nicotine provides an instant calming effect for many smokers. When faced with high levels of stress and anxiety in day-to-day life, it can seem like cigarettes are the quick solution. Smokers learn to rely on cigarettes to help them deal with:
- Work problems
- Financial stress
- Relationship conflicts
- Family issues
- Bereavement
- Major life changes
Without cigarettes, many smokers struggle to cope with stress in healthy ways. The urge to smoke can become overwhelming during tense, emotional situations.
Social Situations
Smoking is often connected to social activities like having drinks at a bar or taking a break at work. These types of social situations can trigger relapse by:
- Causing cravings when surrounded by other smokers
- Feeling left out or aware that cigarettes used to reduce social anxiety
- Drinking alcohol, which lowers inhibitions about quitting
- Experiencing peer pressure from friends or colleagues to join in smoking
Avoiding these social triggers in the early stages of quitting smoking is advisable. However, total avoidance is often unrealistic. Having a plan to deal with temptations and peer pressure can help smokers remain smoke-free in high-risk social situations.
Habit and Boredom
Smoking is connected to many daily routines and habits. The urge to smoke often occurs while:
- Drinking coffee or tea
- Talking on the phone
- Driving a car
- Taking a work break
- Drinking alcohol
Boredom can also trigger smoking relapse when someone is looking for something to do. Smoking provides distraction when feeling bored or stuck in a rut. These habitual and boredom-related cravings may lessen over time. But coping with them in the early stages of quitting is critical.
Lack of Support
Quitting smoking is very difficult without support. People are much more likely to relapse if they try to quit:
- Without consulting their doctor
- Without using nicotine replacement therapy like gum or patches
- Without joining a quit program or counseling
- Without telling friends and family
Having the support of loved ones and health professionals increases quit success rates. But many smokers fail to utilize these stop-smoking resources. Quitting without assistance makes overcoming triggers and withdrawal much harder.
Weight Gain
Gaining weight after quitting smoking is common and can lead to relapse. On average, smokers who quit gain 5-10 pounds in the first year smoke-free. Some gain over 20 pounds. Weight gain happens because:
- Nicotine increases metabolism, so quitting slows metabolism
- Nicotine suppresses appetite, so quitting increases appetite
- Ex-smokers often eat more to cope with cravings and withdrawal
Fear of gaining weight or actual weight gain can motivate relapse. A study found that 40% of smokers who relapsed within the first year said it was due to the desire to lose weight. Staying active and eating healthy can help manage post-cessation weight gain.
| Reasons for Smoking Relapse | Percentage of Ex-Smokers Relapsing For This Reason |
|---|---|
| Nicotine cravings and withdrawal symptoms | 91% |
| Stress | 70% |
| Social situations | 65% |
| Smoking cues and habits | 60% |
| Lack of support | 40% |
| Weight gain | 40% |
This table summarizes the most common reasons for smoking relapse and the percentage of ex-smokers who report relapsing for each reason, according to research studies.
Strategies to Prevent Relapse
While relapsing is common, there are many strategies smokers can use to avoid going back to smoking:
Get support
Having the support of loved ones, quit-smoking apps and health professionals improves success. Join a stop-smoking program or peer support group. Ask friends and family to encourage you.
Use nicotine replacement
Using nicotine gum, patches, inhalers or other cessation aids helps curb withdrawal cravings and symptoms.
Identify triggers
Determine your unique smoking triggers like stress, social situations, or completing a meal. Then develop a plan to avoid or deal with them.
Make lifestyle changes
Improve diet, get regular exercise, practice stress management and find new hobbies. Staying busy and healthy minimizes cravings.
Celebrate milestones
Focus on each smoke-free day, week and month. Reward yourself to reinforce accomplishments.
Anticipate challenges
Know that cravings still come and go long after quitting. Mentally prepare for ups and downs instead of giving up.
Avoid other smokers
Second-hand smoke and being around other smokers sparks cravings. Spend more time with non-smoking friends, at least at first.
Learn from slips
If you smoke one cigarette, don’t view it as a total relapse. Renew your resolve and learn from what triggered the slip.
Conclusion
Relapsing and returning to smoking after attempting to quit is very common. Nicotine addiction is extremely challenging to overcome. Nearly all smokers experience setbacks and slips. The most common reasons for relapse include nicotine withdrawal, stress, social situations, habits, inadequate support, and weight gain. But utilizing strategies like nicotine replacement, avoiding triggers, celebrating small victories, and getting support can help smokers remain smoke-free for good.