怎样才能成功戒烟?

 Quitting a nicotine¹ addiction² is never easy, regardless of the nicotine product. No addiction is entirely³ chemical, so addressing the ritual and social aspect of your addiction is equally critical to successfully quitting. Support from your friends and family helps, but the most important changes have to come from you. A step-by-step guide for beating your nicotine addiction helps address the obstacles 

不去考虑尼古丁产品，戒烟也并不容易。不是所有上瘾都完全是化学反应，所以解决礼仪和社交方面的上瘾跟成功戒烟同样重要。从朋友和家庭里得到支持，但是最重要的是你本身的改变。一步步指导戒烟可以帮助解决问题。

1 Identify your reasons for quitting. Everyone is different, so note the reasons most important to you, such as your children's health or a smoke-induced illness. Having a clear goal or incentive⁴ for long-term success makes quitting more purposeful.

1  明确你戒烟的原因。每个人都是不同的，因此明确你戒烟最重要的原因，比如为了孩子的健康或由于二手烟导致的疾病。拥有一个明确的目标或动机使长期成功戒烟更有针对性。

2 Set a quit date. Decrease withdrawal⁵ by choosing a date that is at least one week away, but don't wait much longer or you risk continually postponing⁶ your quitting plans. Begin cutting back on the amount of nicotine you consume during this week. Your quit day won't feel so drastic if you incrementally⁷ reduce your nicotine consumption over several days. http://www.hxen.com

2  设定戒烟日期。选择至少一周时间脱瘾，但这个时间不能太长，不然你会不断推迟戒烟计划。这一周开始减少吸烟。如果你在这几天逐渐减少吸烟，你就没有多大感觉到在戒烟。

3 Share your goal. Telling your friends and family increases your accountability and gives you the opportunity to explain what you need from them, such as not smoking or chewing around you. Encourage a friend to quit with you, beating any addiction is always easier with a supportive partner.

3  分享你的目标。告诉你的朋友和家人可以增加你的责任感，还可以说明你需要他们做什么，比如在你身边不吸烟或嚼烟草。鼓励一个朋友跟你一起戒烟，有个支持者对戒除任何上瘾都比较容易。来源:恒星英语

4 Write down the times you are most likely to smoke or chew such, as after a meal or during your work break. Beating any addiction is easier when you know your triggers and can find appropriate replacement⁸ activities.

4  记下你最想吸烟或嚼烟草的时刻，例如饭后或休息时间。当你知道它的导火线并作适当的活动代替，比较容易戒掉任何上瘾。

5 Change your routine on quitting day. This day should be the start of a new, healthier you, so set yourself up for success by avoiding your previous pitfalls⁹. If your previous routine included waking up, walking the dog, eating your breakfast and having a cigarette before taking a shower, change your routine. Instead, try eating a power bar while walking your dog and shower immediately after returning to avoid tempting¹⁰ downtime.

5  戒烟时期改变你的日常行为。这一天应该是你重新做一个健康自己的开始，所以为了自己的成功，避免你以前的错误。如果你以前的日常事务包括散步，遛狗，吃早餐和洗澡前抽根烟，那么改变你的习惯。取而代之的是尝试遛狗和洗澡时吃棒状食品避免停下来的诱人息时间。

6 Try new things and keep busy. Anything that physically¹¹ prevents you from smoking or chewing is a great activity. Some good examples of distractions¹² include swimming, yoga, knitting or even playing video games if you're bored. Try committing more free time someplace where smoking is prohibited, such as an animal shelter or a children's hospital.

6尝试新鲜事保持忙碌。从身体上避免吸烟或嚼烟草就是做大量活动。一些好的例子在你无聊时可以做的有游泳、做瑜伽、编织，甚至玩视频游戏。尽量把空闲时间花在一些不准吸烟的场所，如动物收养所或儿童医院。来源:恒星英语

7 Document your feelings. The first weeks of quitting nicotine are rough, so try writing down you emotions, successes and temptations to channel that energy in a productive way. Continue journaling for several months so you can see the changes in yourself and your life. If you ever go back to smoking or chewing, having a journal will help you identify your mistakes the first time.

7  如实记录你的感受。戒烟的第一周是非常困难的，所以试着记下你的情绪，成功经验和诱惑物，来有效地传递能量。保持写日记几个月，你就会看到你自己和生活上的变化。如果你曾经放弃又吸烟，那么写日记可以帮助你第一时间明确你的错误。

8 Reward yourself each day you stay nicotine free. Some people find having a money jar especially helpful. Put the cash you would normally have spent on nicotine products into a jar at the end of each day. You'll be amazed how quickly you save enough money for a rewarding activity like great seats at a sporting event or a relaxing massage¹³.

8  奖励自己每天不吸烟。一些人觉得用储钱罐是非常有用的。在每天最后把平时买烟的钱放进储钱罐里。你会被你这么快就能为一个有益的活动如运动会上一个好座位或者一个放松按摩存够钱而感到惊讶。

1 nicotine   

n.(化)尼古丁，烟碱

参考例句：

• Many smokers who are chemically addicted to nicotine cannot cut down easily.许多有尼古丁瘾的抽烟人不容易把烟戒掉。
• Many smokers who are chemically addicted to nicotine cannot cut down easily.许多有尼古丁瘾的抽烟人不容易把烟戒掉。

2 addiction   

n.上瘾入迷，嗜好

参考例句：

• He stole money from his parents to feed his addiction.他从父母那儿偷钱以满足自己的嗜好。
• Areas of drug dealing are hellholes of addiction,poverty and murder.贩卖毒品的地区往往是吸毒上瘾、贫困和发生谋杀的地方。

3 entirely   

ad.全部地，完整地；完全地，彻底地

参考例句：

• The fire was entirely caused by their neglect of duty. 那场火灾完全是由于他们失职而引起的。
• His life was entirely given up to the educational work. 他的一生统统献给了教育工作。

4 incentive   

n.刺激；动力；鼓励；诱因；动机

参考例句：

• Money is still a major incentive in most occupations.在许多职业中，钱仍是主要的鼓励因素。
• He hasn't much incentive to work hard.他没有努力工作的动机。

5 withdrawal   

n.取回，提款；撤退，撤军；收回，撤销

参考例句：

• The police were forced to make a tactical withdrawal.警方被迫进行战术撤退。
• They insisted upon a withdrawal of the statement and a public apology.他们坚持要收回那些话并公开道歉。

6 postponing   

v.延期，推迟( postpone的现在分词 )

参考例句：

• He tried to gain time by postponing his decision. 他想以迟迟不作决定的手段来争取时间。 来自辞典例句
• I don't hold with the idea of postponing further discussion of the matter. 我不赞成推迟进一步讨论这件事的想法。 来自辞典例句

7 incrementally   

adv.逐渐地

参考例句：

• Incrementally update the shared dimensions used in this cube. 增量更新此多维数据集中使用的共享维度。 来自互联网
• Grand goals are inspiring, but be sure to approach them incrementally. 辉煌的目标令人鼓舞，但一定要逐步实现。 来自互联网

8 replacement   

n.取代，替换，交换；替代品，代用品

参考例句：

• We are hard put to find a replacement for our assistant.我们很难找到一个人来代替我们的助手。
• They put all the students through the replacement examination.他们让所有的学生参加分班考试。

9 pitfalls   

（捕猎野兽用的）陷阱( pitfall的名词复数 )； 意想不到的困难，易犯的错误

参考例句：

• the potential pitfalls of buying a house 购买房屋可能遇到的圈套
• Several pitfalls remain in the way of an agreement. 在达成协议的进程中还有几个隐藏的困难。

10 tempting   

a.诱人的, 吸引人的

参考例句：

• It is tempting to idealize the past. 人都爱把过去的日子说得那么美好。
• It was a tempting offer. 这是个诱人的提议。

11 physically   

adj.物质上，体格上，身体上，按自然规律

参考例句：

• He was out of sorts physically,as well as disordered mentally.他浑身不舒服，心绪也很乱。
• Every time I think about it I feel physically sick.一想起那件事我就感到极恶心。

12 distractions   

n.使人分心的事[人]( distraction的名词复数 )；娱乐，消遣；心烦意乱；精神错乱

参考例句：

• I find it hard to work at home because there are too many distractions. 我发觉在家里工作很难，因为使人分心的事太多。
• There are too many distractions here to work properly. 这里叫人分心的事太多，使人无法好好工作。 来自《简明英汉词典》

13 massage   

n.按摩，揉；vt.按摩，揉，美化，奉承，篡改数据

参考例句：

• He is really quite skilled in doing massage.他的按摩技术确实不错。
• Massage helps relieve the tension in one's muscles.按摩可使僵硬的肌肉松弛。