怎樣才能成功戒菸?

Quitting a nicotine addiction is never easy, regardless of the nicotine product. No addiction is entirely 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
不去考慮尼古丁產品，戒菸也並不容易。不是所有上癮都完全是化學反應，所以解決禮儀和社交方面的上癮跟成功戒菸同樣重要。從朋友和家庭裏得到支持，但是最重要的是你本身的改變。一步步指導戒菸可以幫助解決問題。

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 incentive for long-term success makes quitting more purposeful.
1 明確你戒菸的原因。每個人都是不同的，因此明確你戒菸最重要的原因，比如爲了孩子的健康或由於二手菸導致的疾病。擁有一個明確的目標或動機使長期成功戒菸更有針對性。

2 Set a quit date. Decrease withdrawal by choosing a date that is at least one week away, but don't wait much longer or you risk continually postponing 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 incrementally reduce your nicotine consumption over several days.
2 設定戒菸日期。選擇至少一週時間脫癮，但這個時間不能太長，不然你會不斷推遲戒菸計劃。這一週開始減少吸菸。如果你在這幾天逐漸減少吸菸，你就沒有多大感覺到在戒菸。

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 分享你的目標。告訴你的朋友和家人可以增加你的責任感，還可以說明你需要他們做什麼，比如在你身邊不吸菸或嚼菸草。鼓勵一個朋友跟你一起戒菸，有個支持者對戒除任何上癮都比較容易。來源:恆星英語

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 replacement activities.
4 記下你最想吸菸或嚼菸草的時刻，例如飯後或休息時間。當你知道它的導火線並作適當的活動代替，比較容易戒掉任何上癮。

(恆星英語學習網原創內容,轉載請註明出處!)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 pitfalls. 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 tempting downtime.
5 戒菸時期改變你的日常行爲。這一天應該是你重新做一個健康自己的開始，所以爲了自己的成功，避免你以前的錯誤。如果你以前的日常事務包括散步，遛狗，吃早餐和洗澡前抽根菸，那麼改變你的習慣。取而代之的是嘗試遛狗和洗澡時吃棒狀食品避免停下來的誘人息時間。

6 Try new things and keep busy. Anything that physically prevents you from smoking or chewing is a great activity. Some good examples of distractions 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嘗試新鮮事保持忙碌。從身體上避免吸菸或嚼菸草就是做大量活動。一些好的例子在你無聊時可以做的有游泳、做瑜伽、編織，甚至玩視頻遊戲。儘量把空閒時間花在一些不準吸菸的場所，如動物收養所或兒童醫院。來源:恆星英語

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 如實記錄你的感受。戒菸的第一週是非常困難的，所以試着記下你的情緒，成功經驗和誘惑物，來有效地傳遞能量。保持寫日記幾個月，你就會看到你自己和生活上的變化。如果你曾經放棄又吸菸，那麼寫日記可以幫助你第一時間明確你的錯誤。

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 massage.
8 獎勵自己每天不吸菸。一些人覺得用儲錢罐是非常有用的。在每天最後把平時買菸的錢放進儲錢罐裏。你會被你這麼快就能爲一個有益的活動如運動會上一個好座位或者一個放鬆按摩存夠錢而感到驚訝。

(恆星英語學習網原創內容,轉載請註明出處!)