爱思英语编者按:如果你已经下定决心戒烟,那真是可喜可贺。虽然戒烟之初会心烦气躁(没有想象中简单),但不久的将来你就会发现,无烟的日子里你的健康和幸福感都在迅速飙升。尼古丁易除,习惯却难戒,无论是于身于心,除掉烟瘾都需要花上数月。
 
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So, you’ve decided to quit smoking. That’s awesome, and you’ll undoubtedly notice that your health and overall sense of well-being will improve exponentially after you’ve quit, but the first few weeks going smoke-free will be hell on wheels (and not in that “good” way). Though nicotine itself will leave your body relatively quickly, a long-standing habit is difficult to break, and it’ll take a few months to get past the psychological addiction as well as the physical one.
如果你已经下定决心戒烟,那真是可喜可贺。虽然戒烟之初会心烦气躁(没有想象中简单),但不久的将来你就会发现,无烟的日子里你的健康和幸福感都在迅速飙升。尼古丁易除,习惯却难戒,无论是于身于心,除掉烟瘾都需要花上数月。
 
Hopefully some of these tips will help you out a bit.
我希望下面的建议能够尽微薄之力。
 
1. Have a Strong Support System 
得到身边人的支持
 
It’s important to let your friends and family know that you’re serious about quitting, and why you want to do so: telling other people makes you accountable to others as well as to yourself, and they’ll be able to help you out by being supportive and encouraging when you need them to be. Make sure they understand that you’re going to be a grump-faced jerk for a little while as you try to break the addiction, but that you appreciate their support. Let them know exactly what you need from them (keep you away from cigarettes; distract you; let you lie on the floor watching Die Hard 50 times in a row, etc.) and let them help you when you need it—don’t be stubborn and try to face this alone.
务必告诉你的亲朋好友你真心想要戒烟,让他们知道你戒烟的原因:这样不管是对你还是对他人来说,戒烟,言出必行。同时在你需要外界动力的时候,他人也能伸出援手。戒烟的日子不好过,所以你要让他们谅解你偶尔的坏脾气,谢谢他们的支持。也请他们有的放矢(监督你远离香烟;分散你的烟瘾;或看你坐在地板上连续播放无数遍的龙胆虎威等等)。需要帮助的时候就请求援助---不要执意独自面对这一切。
 
2. Cut Back Before Cutting Out Completely 
循序渐进地戒除
 
If you’ve been a moderate-to-heavy smoker for a while, quitting cold turkey will be absolutely horrible, and you’ll be far more likely to jump right back into smoking out of sheer desperation. Start by cutting back by a couple of cigarettes a day for a week, then cut down more each consecutive week. Once you’re down to 1 or 2 smokes a day, you’ll be in a much better space to cut it out completely.
如果你从中度烟民转型到重度烟民好一阵了,那么戒烟对你来说可能比死还可怕,一旦灰心丧气你都极有可能借烟消愁。所以开始的时候每天减少两支香烟量,一周后再逐渐消减。哪天你成功减至每天1-2支了,黎明的曙光就出现了。
 
3. Take it One Day at a Time 
冰冻三尺非一日之寒
 
“A journey of a thousand miles begins with a single step”, but if you’re staring at the seemingly endless horizon of a thousand-mile journey, you’re going to plunk your butt down on the ground, cry a bit, and light up a smoke. It may sound difficult, but try not to think about how much time it’s going to take for you to kick this habit: try to stay present, in the moment, one moment at a time.
“千里之行始于足下”,但要是戒烟之路漫漫无尽,你可能就会心灰意冷,接着大骂几声,然后又会习惯性地点支烟。戒烟听起来挺难的,但不要在意这个过程会花多长时间:而要从眼前出发,一点一滴,一步一脚印。
 
Any time you start to feel overwhelmed, bring your attention back to your breathing, and recognize just how many minutes you’ve spent that day notsmoking. See if you’re able to add another minute to that, and then another. Soon you’ll get distracted by something else, and at the end of the day it’ll be a great epiphany to see that you’ve spent 20+ hours not smoking.
无论你烟瘾何时开始发作,都要将注意力集中到呼吸上,然后再回想你一天中有多长时间没有吸烟了。试试看能否再接再厉,坚持下去。不一会你的注意力就会分散到其他事物上,午夜时分再看着自己坚持20多个小时的成就,那种感觉会有多棒。
 
4. Drink Water, and Chew Fennel Seeds 
多喝水,多嚼茴香种子
 
The former sounds like pretty solid advice, but you might be wondering about the latter: fennel is a mild diuretic (it helps eliminate water from the body), so drinking plenty of water + chewing fennel = flushing toxins out of your body more quickly. Fennel also helps to freshen breath, and keeps your mouth active when cravings might arise so you’re not tempted to toss food in there instead.
多喝水听起来是个好主意,至于茴香种子嘛·····其实茴香是一种温和的利尿剂(有助于排解身体水分),所以喝大量的水+嚼茴香种子=快速排解体内毒素。茴香也有助于保持口气清新,一边嚼茴香的同时,还能抵住食欲的侵袭,这样一来你就没必要躲避食物了。
 
5. Get Active 
保持活力
 
Nothing makes you appreciate a clearer cardiovascular system than physical activity. If you’ve been mostly sedentary, try Yoga or Tai Chi to get you up and moving without straining yourself, or take up swimming: it’s a full-body exercise that can be as gentle or challenging as you need it to be.
没有什么比体育运动更能净化心血管系统了。如果你坐了很长一段时间,不妨练练瑜伽或者太极之类的轻巧运动,游泳也可以:这项宜快且宜慢的全身运动可以由着你的性子来调节。
 
More active folks can sign up with a running group (which will also help you socialize with people who have healthy lifestyles), so there’s a solid support/encouragement system in that social group as well. You can run with others at the same level as yourself, and you’ll feel great as you all progress together.
更积极的人会去参加一个跑步小组(这个小组能帮助你结交拥有健康生活的朋友),小组里必定会有源源不断的支持和鼓励。在那里,你可以跟志同道合人一起健身,体验共同进步的美好感受。
 
6.Take Up a Hobby 
培养一个兴趣
 
Keeping your hands (and mind) focused on a specific task will keep you from thinking about shoving cigarettes into your face, and you’re less likely to have cravings when you’re focused intently on something amazing. Aim for a hobby that requires a significant amount of care and concentration, and begin with small projects that you can complete in a day or two: finishing them quickly will give you a sense of accomplishment, and will keep you from getting frustrated with them and turning back to cigarettes to calm you.
让手或者思维忙于一件特殊的事情,这样就能杜绝吸烟的想法,并且如果你的注意力一心一意地集中在有吸引力的事物上,你的烟瘾也会降低。培养一个需要特殊守护的小兴趣,然后再着手几个三两天内就能完成的项目:快速完成这些项目能够给你带来成就感,同时还能阻止你的低落情绪和一失落就吸烟的行为。
 
Video games can also be distracting, though turning to something like World of Warcraft to get over your smoking addiction might not be the best idea: you’ll just be trading one vice for another.
电动游戏也有此效果,但为了分散烟瘾而去玩魔兽世界一类的网游可不太妙:顶多就是拆东墙补西墙。
 
7. Stay Away from Smokers 
远离烟民
 
This one might be the most difficult, especially if your social circle is mostly comprised of people who smoke, or if the activities you participate in on a regular basis encourage smoking. Unfortunately, it’s often when we try to kick a bad habit that we discover who our true friends are: when you tell people around you that you’re trying to quit smoking, it’s more than likely that a few of them will make fun of you for it, and try to mock you or pressure you into having the occasional drag. Those who aren’t proud of their own addictions tend to encourage others to join them in it so they don’t feel as guilty, and they have someone with them who’s along for the ride. You could very well find yourself in awkward situations with people you considered friends, but who will give you no support as you try to give up smoking for good.
这个方法的难度可能最高,尤其当你的社交圈十之八九都是由这些人组成,或者你日常活动是基于热衷吸烟而形成的,其难度更甚。不幸的是,只有当我们在克服坏习惯的时候才能看清谁是真正的朋友:因为当你告诉身边的人你要戒烟的消息,往往有些人会取笑你,嘲笑你或者企图劝你继续吸下去。这些人通常都对自己的沉迷感到不光,然后就极力游说别人一同消颓,以此减少负罪感,他们也喜欢同臭味相投的人在一起。可能你跟这些所谓的朋友在一起时,遇到窘境也能一笑而过,但当你真正需要帮助来摆脱烟瘾时,谁又会伸出援手呢?
 
If situations like these arise, you’ll need to distance yourself for a little while until you’ve made enough progress that you won’t be enticed by others who may offer you cigarettes. If certain people give you grief about your choice, then it might be a good idea to re-evaluate your relationship with them.
如果情况被我说中了,那么你就需要与他们保持一段时间的距离了,直到你有足够的毅力拒绝别人提供的香烟。要是某些人因此为难你,也许你还是最好重新审视一下你们之间的友谊。
 
Be patient with yourself, and give yourself time to heal as the nicotine works its way out of your system. You’ll feel like absolute hell for a while, and you’ll be a cranky, snarling mess to be around, but that passes quickly—before you know it, you won’t have any more cravings, and you’ll be able to run up a few flights of stairs without wheezing.Good luck!
对自己要多点耐心,尼古丁在身体缓慢运行,所以治愈烟瘾需要时间。戒烟某段过程里你会感觉像在人间地狱,那时你会脾气暴躁,世界一片混乱,但一切即将过去---在你清楚已经度过痛苦前,你的烟瘾早已消失了,届时就是踏破铁鞋无觅处得来全不费工夫。祝君成功!