You may sometimes get strong cravings, even years after quitting. This is normal and doesn’t mean you are failing.

These feelings may happen when you meet up with old smoking buddies or when you visit an old smoking situation. Remember that the more time you spend in these situations without smoking, the more you’ll feel like a non-smoker.

Remember the 4Ds

• Delay acting on the urge to smoke. Don’t open a pack or light a cigarette. After a few minutes, the urge to smoke weakens and your determination to quit will come back.
• Deep breathe. Take a long slow breath in, and breathe out slowly again. Repeat three times.
• Drink water. Sip it slowly, holding it in your mouth a little longer to savour the taste.
• Do something else. Take your mind off smoking by taking action – put on some music, go for a walk or ring a friend.

Tip

If your friends or family are encouraging you to start smoking again, tell them how you feel. Spend time with people who are pleased that you are looking after your health.