怎样才能成功戒烟?

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 incentive 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 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. http://www.hxen.net
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:和谐英语

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 replacement 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。

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