Five rules to avoid a relapse

1. Avoid taking even one drag of a cigarette as this usually leads to a relapse. It is easier to refuse the first cigarette than the second.
2. Avoid places where people smoke. Try to be with non-smokers. Moderate your alcohol consumption, because alcohol can trigger cravings; it lowers self-control and therefore makes you more likely to give in to the temptation to smoke a cigarette or to relapse.
3. Stay motivated. Make a (written) promise to yourself not to smoke anymore. Make a list of all the benefits of quitting, and a list of all the disadvantages of smoking. Read the lists regularly.
4. Prepare an emergency plan to cope with high risk situations and cravings.
5. If you experience withdrawal symptoms use nicotine replacement therapy (NRT), Zyban or Champix. Your doctor will tell you which is best suited to you.

If you have smoked a few cigarettes

• Above all avoid smoking regularly. Do not buy any cigarettes and throw away any cigarettes in your possession.
• Analyze your reasons for smoking these cigarettes with the relapse analysis.
• Consider this 'slip' as a normal event that teaches, not as a failure.
• Do not blame yourself too much.

Ask those close to you for help