Slipping up during your journey is ok. If it happens, don't worry too much - there are lots of ways to get back on track.

Whether you've had one or two cigarettes or even started smoking again, don't be too hard on yourself. Many ex-smokers tried to give up several times before they succeeded, so there's no need to worry. A slip up here and there does not mean you've failed. Just keep going and you can still reach your goal. Read on for our tips to get you back on track.

Little slip

If you've had one or two cigarettes then do your very best not to have any more! Get rid of your cigarettes and lighter or matches, and if possible get away from the situations that lead you to smoke. Your attempt to quit isn't over, and you haven't necessarily undone all the benefits to your body since you stopped smoking. The important thing is to learn what tempted you to smoke and then to develop ways to deal with tricky situations, like going to parties or coffee breaks at work.

Most importantly, don't beat yourself up about it. Congratulate yourself on the dozens of cigarettes you haven't smoked since you quit rather than the one or two you have and remember: every cigarette you don't smoke is a little win. Eventually these add up to the big win of being smoke-free for good.

Medium slip

If you smoked a few cigarettes in one session, take a look at what made you do it. Was it triggered by a habit like going to the pub, or perhaps a stressful situation? Learn from the experience rather than feeling bad and you're less likely to slip up again.

A simple breathing exercise can help you keep calm, and there are lots of other things you can do to help you manage the urge to smoke - like mentally rehearsing how you'll deal with that situation next time.

If you've been using Therapeutic Nicotine products, check that you're using the right strength and following the directions for use properly, and make sure you have your chosen product on hand for those tricky situations in the future.

Big slip

If you've fallen back into your old habit again, take a little time to think. When you're sure you're committed to quitting again, choose a new quit date. Get ready for giving up again and remind yourself of your motivations. Have a think about the best way to quit for you too.

Then look at where you were successful in avoiding temptation and the situation that led you to slip up. Write down any positive lessons you can learn from it and keep them in mind until your next quit date. Remember, the more you try, the more likely you are to succeed!

Don't panic!

If you slip up on your journey, don't panic. Just pick yourself up, learn from it and keep moving forwards.

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