You may be feeling very confident about quitting but suddenly your resolve starts to weaken.

There are warning signs:

• You start thinking “Just one will be okay”
• You’re missing smoking and question whether quitting is worth the effort
• You take puffs of other people’s cigarettes.

Remember that just one WILL hurt

Having “just one” is the way that most people go back to regular smoking. Quitting means resisting the urge to smoke even one cigarette, despite the cravings, the habit, the pressure and your own emotional reasons.

• Remember every craving only lasts a few minutes. Remember the four D’s – delay, deep breathe, drink water or do something else.
• Remind yourself how far you have come – you don’t want to have to go through all that again.
• Write a list of your reasons for quitting and read it when you have cravings.
• Reward yourself for staying quit.
• Think about what you can do to enjoy life without cigarettes.
• Use the calculator to work out how much money you have saved.

If you slip up …remember, that’s all it is. One cigarette doesn’t make you a smoker. Don’t use a slip-up as an excuse to go back to smoking. Call the Quitline 0800 778 778 if you do relapse.