Five rules to avoid a relapse
- 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.
- 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.
- 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.
- Prepare an emergency plan to cope with high risk situations and cravings.
- 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