Proven strategies that help you stop smoking
经检验可以帮助戒烟的方法
What I've seen that works the most,
我见过最有效的方法
is when people actually take it seriously and make a plan.
就是认真的制定一个计划
Make a quit plan and stick to that quit plan.
制定并坚持一个戒烟计划
And the quit plan needs to have a quit date,
计划怒要有戒烟日期
a support system,
支持体系
nicotine replacement therapy or medications.
尼古丁替代疗法或药物
And actions that are, that makes sense to them,
还有有用的行动
that they can do before during and after they've quit.
在戒烟前中后期都能做的行动
Because its not just about quitting, its about staying quit.
因为戒烟不是说戒就戒 这是一个过程
Another thing is that helps many people stay quit is changing their rituals.
可以帮助人们坚持戒烟的另外一个方法就是改变日程
Smoking is not a bad habit, it is an addiction.
吸烟不是一种坏习惯 它是一种毒瘾
However it is an addiction that comes with a lot of ritualistic habits.
毒瘾伴随着很多日常习惯
Such as where you buy your cigarettes.
例如你经常在一个地方买烟
The walk that you take to get to work.
你上班经过的路
People know intutively, exactly when to light up that cigarette
在上下班停靠好车之前
right before they are parking their car for work or getting to their house.
很自然地点燃一根烟
Its about changing your route going to go to work, changing your route home.
你要改变你上班和回家的路线
Don't go to the same place where you bought your cigarettes,
不要去你买烟的地方
to buy your beverages or to buy your supermarket stuffs.
买饮料或者其他东西
Don't go into your neighbourhood, buncho'net, bodega or whatever it was,
不要去邻居家 酒吧之类的地方
where they say "hey joe, pack of Marlboro for you."
在那里他们会说“乔！给你一包万宝路（美国香烟品牌）”
because they know you and that's what you always ask for.
因为他们认识你并知道你想要什么
Go to another store where they don't know you.
去一间别人不认识你的商店
These are the things you must do.
这是你必须做的事
You must be willing to change everything.
你必须愿意改变所有事
And remember, just doing it a day at a time is so much easier than looking at,
记住 每天都做比你期望
'I'm never gonna be able to smoke for ever'.
“我永远都不会再吸烟了”
Don't do that to yourself.
不要这样对自己
Nothing is for ever and it can't be for ever.
没有事是永恒的
You don't know.
世事难料
But for this moment, you're not gonna smoke.
但至少在这一刻 你不会再吸烟了