Stoptober Bites: Healthy Tips to Curb Smoking Relapses

Stoptober in Malta: Bouncing Back After a Smoking Relapse with Healthy Habits

Quitting smoking is rarely a smooth journey—it’s more like navigating Malta’s winding village roads, with unexpected turns, occasional detours, and moments of doubt. One day, you might feel triumphant, counting your smoke-free days as proudly as counting steps on your smartwatch. The next, you could find yourself reaching for a cigarette you had hoped to leave behind for good.

Relapses can feel like a setback, stirring up frustration and guilt. But what truly matters is not the slip-up itself, but how you respond to it. With October marking Stoptober—the annual stop-smoking campaign spearheaded by the UK’s Department of Health and Social Care—it’s a perfect opportunity to address these moments with a renewed focus on health and wellbeing.

To help you get back on track, we spoke with Louise Ross, a clinical consultant at the National Centre for Smoking Cessation and Training (NCSCT), about common triggers for relapses and practical strategies for a fresh start. Let’s explore how you can turn your smoking setback into a stepping stone toward a healthier lifestyle, while also leveraging Malta’s food culture and wellness opportunities.

What Are Some Common Triggers for a Smoking Relapse?

1. Experimenting with "just one"
“Testing yourself to see if you’re strong enough not to smoke again is one of the biggest reasons for relapsing,” explains Ross. “People often say, ‘I just thought I’d try one to see what it was like after all this time,’ only to find themselves back in the cycle of smoking.”

2. Social gatherings and peer pressure
Being surrounded by smokers, whether at a festa, wedding, or social event, can be challenging. “You might convince yourself that smoking is part of the fun or the emotion of the moment,” says Ross.

Instead, consider making Maltese dining traditions part of your coping strategy. Enjoying a hearty meal of ġbejniet, ftira, or a fresh seafood platter at one of Malta’s many smoke-free restaurants can be a satisfying alternative to lighting up.

3. Stress, boredom, and withdrawal symptoms
Life’s pressures—whether it’s a demanding workday or the stress of city traffic in Valletta—can tempt you to reach for a cigarette. Withdrawal symptoms, too, can feel overwhelming. “People often pick up a cigarette to make those unpleasant feelings go away,” Ross points out.

Swap that urge for a calming ritual. A short walk along the Sliema promenade or a refreshing smoothie made with local produce like prickly pears or citrus fruits can work wonders for your mood.

Tips to Recover After a Smoking Relapse

1. Don’t Give Up
“Relapsing doesn’t mean failure,” says Ross. “If you slip and have one cigarette, you can quickly turn things around. Tell yourself that you’ll never hold a cigarette again. That kind of mindset can be surprisingly powerful.”

You wouldn’t abandon a healthy Mediterranean diet after one indulgent dessert, so treat smoking setbacks the same way. Progress, not perfection, is key.

2. Learn from the Experience
“Don’t beat yourself up about it; you can’t turn back the clock,” Ross advises. “Instead, identify what triggered the relapse and plan how to respond differently next time.”

For example, if you find it hard to say no when offered a cigarette at a social event, practice saying, “No thanks, I don’t smoke,” or “No thanks, I’m enjoying my fresh air.” Pair your words with an alternative—a refreshing drink like a herby iced tea or a glass of Maltese wine can fill that social void.

3. Distract Yourself with Healthy Alternatives
When cravings hit, turn your focus to something positive. “Play a game on your phone, call a friend, or tackle a small project,” suggests Ross. In Malta, why not take it a step further? Dive into a culinary activity—try preparing a healthy Maltese dish like kapunata or baking whole-grain bread infused with olive oil and sun-dried tomatoes.

4. Build a Support System
“Support is crucial,” Ross emphasizes. “It’s motivating to talk to someone who understands what you’re going through.”

Find a friend or family member who shares your commitment to health. Or better yet, join a wellness-focused group in Malta—be it a yoga class, a walking club, or a community cooking workshop. Many restaurants and cafes now host wellness events, offering a chance to connect with like-minded individuals.

5. Consider Using Aids and Services
Ross recommends exploring tools like nicotine replacement therapies (NRTs), vapes, or prescription medications. Additionally, local stop-smoking services can provide expert guidance. In Malta, consult a healthcare professional to discuss options tailored to your needs.

6. Download the Smoke-Free App
“The Smoke-Free App is like having an advisor in your pocket,” says Ross. “It tracks your smoke-free days and the money you save—offering both motivation and distraction.”

Imagine using those savings to treat yourself to a memorable dining experience at one of Malta’s finest restaurants. Whether it’s dining al fresco with stunning views of the Grand Harbour or savoring a farm-to-table meal in Gozo, you’ll be reminded that a smoke-free life comes with its own rewards.

Turning Relapse into Resilience

Relapsing doesn’t define your journey—it’s how you move forward that matters. By focusing on Malta’s vibrant food culture, scenic landscapes, and growing wellness scene, you can transform your desire to quit smoking into an opportunity for a healthier, more fulfilling lifestyle.

So this Stoptober, take it one step, one craving, one smoke-free day at a time. Whether it’s by indulging in Malta’s fresh, wholesome cuisine or finding joy in its outdoor beauty, you’re building habits that will serve your health—and happiness—for years to come.