10 Practical Tips to Help With Nicotine Withdrawal
尼古丁戒断症状应对提示

Updated October 29, 2018

Symptoms of nicotine withdrawal can and do include just about every discomfort you can think of. Most people will experience some of these symptoms, but rarely all of them.

尼古丁戒断症状会带来各种各样的不适感。大多数人会经历某些症状，经历全部症状则很罕见。

In general, the pains associated with nicotine withdrawal are short-lived. Be sure to check with your doctor if you are experiencing a physical reaction to smoking cessation that concerns you or if symptoms of nicotine withdrawal persist or worsen.

总体而言，尼古丁戒断症状相关性疼痛很短暂。戒烟者一定要与医生确认有没有令人担忧的身体对戒烟的反应，或者尼古丁戒断症状是否长期存在或加重。

1

Create a Quit Journal
写戒烟日记

A quit journal is a valuable tool that can help you reinforce your resolve to stop smoking. It can help in the moment when you're struggling, and it can also help lend perspective on how far you've come when you read back through it.
戒烟日记是实用工具，有助于巩固势必戒断的决心。当戒烟者纠结时，它会有帮助。回顾日记会让人看到自己如何一步步走过来。

Consider making the first entry in your journal a list of the reasons you have to quit smoking. From the largest, most obvious reasons to the smallest, each and every one counts.

第一篇日记可以列出戒烟理由。从最明显的理由到最易忽略的理由，每个都很重要。

2

How Water Can Help with Nicotine Withdrawal
水的助益

Water is critical for the human body to function properly. It makes up two-thirds of our body weight, and every cell and organ depends on it. Without water, a person would die within days.
水对人体正常工作很关键。人体高达2/3的体重是水。每个细胞和器官都依赖水。没有了水，一个人几天内就会死亡。

When we quit smoking, water eases some of the discomforts that often come with nicotine withdrawal:
当戒烟时，水会缓解尼古丁戒断症状带来的不适感：

• constipation
       便秘

• coughing
       咳嗽

• hunger/urge to eat
       饥饿/吃东西的欲望

• cravings to smoke

• 吸烟的欲望

Water also helps flush residual nicotine out of the body, and by keeping yourself well-hydrated, you'll feel better overall. That can only help as you make your way through the discomforts of nicotine withdrawal.
水也会辅助排走体内残余尼古丁。保持身体水分充足会令人感觉更好。应对尼古丁戒断症状带来的不适感时，水的帮助很大。

3

Why Healthy Eating is Critical During Nicotine Withdrawal
健康饮食很关键

When we quit smoking, our bodies suffer a bit of shock. Most of us have been inhaling not only nicotine multiple times a day for years, but all the rest of the chemicals in cigarettes as well. While it's not a healthy state, our bodies were used to the regimen, and detox can come as a physical, not to mention, emotional shock.

戒烟时，人体会承受一点打击。多数戒烟者多年来一天多次吸入尼古丁和香烟其他的化学物质。人体适应了这种不健康的状态，到了排毒的时候，戒烟者会受到身体和情感的双重打击。

Combat this by making it a point to eat food that gives your body the nutrition it needs. Adding a daily mulit-vitamin during early smoking cessation is a good idea too.
应对之策就是通过食物摄取身体所需的营养。戒烟早期，每天服用一颗综合维生素也是好主意。

Pamper yourself with a few treats here and there, but don't go overboard. Eating junk food will not erase the cravings that come with nicotine withdrawal, and the guilt might just put you at risk for relapse.

戒烟者可吃点美味零食宠宠自己，但不宜过量。进食垃圾食物无法消除吸烟的欲望，随后的内疚感也容易令人复吸。

Moderation is key. Think 80/20 - 80 percent healthy and 20 percent treats. This ratio should keep you fueled and satisfied during the discomforts of nicotine withdrawal.
适量很关键。此处也适用80/20法则，80%健康食物加上20%美味零食。出现尼古丁戒断症状期间，按照这个比例用餐，既能保持活力充足，又令人心满意足。

4

How Exercise Helps You Manage Nicotine Withdrawal
锻炼的助益

Adding some form of exercise to your daily routine will improve both your physical health and your state-of-mind, especially as you move through nicotine withdrawal.
在日常生活增加锻炼可改善身体健康和心理状态，尤其出现尼古丁戒断症状期间。

Exercise helps you control the mood swings and urges to smoke that are common during this time because it releases endorphins, the "feel good" hormone.
由于锻炼会释放令人心情好的脑内啡，锻炼对心情波动和吸烟欲望的控制会有帮助。

If it's been a while since you've worked up a sweat, check in with your doctor to make sure there aren't any limitations that would hinder a new exercise program for you.
如果很久没有锻炼，请与医生确认目前的健康状况适宜进行全新锻炼计划。

Start slow. If you haven't been active recently, begin with a 10- or 15-minute walk a couple of times a day and work up from there. Be patient with yourself and don't try to do too much too soon.
开始要慢。如果最近都是久坐的状态，先从每天两次、每次10-15分钟的快步走开始，逐渐增加运动量。此时，戒烟者对自己要有耐心，适宜循序渐进。

Think of exercise as a tool, not a chore. It can help you beat back cravings to smoke and counteract the temporary weight gain that often comes with early smoking cessation.
把锻炼当作工具，别视之为麻烦。压制吸烟的欲望、控制体重（戒烟早期会出现短期体重增加）是锻炼的一些助益。

5

Why Rewards Should Be a Part of Your Quit Program
奖励是戒烟计划不可或缺的一部分

Quitting tobacco is hard work, and every single day you complete smoke-free early on is a victory, plain and simple. Additionally, as smokers, we learn to expect instant gratification, and a daily treat of some type early on in cessation is therapeutic.
戒烟很辛苦，刚开始时每天实现“零吸烟”都是胜利。另外，烟民都习惯了获得即时满足，所以戒烟早期，适宜每天享用一种美味零食，对健康有益。

The reward doesn't need to be big, but it should be something that helps you feel like you've pampered yourself a bit.
戒烟者未必需要大奖励，只要感到受宠爱就可以了。

A few ideas:
这里有些点子：

• Take a hot bath
       泡热水浴

• Find a quiet corner and time alone to read a good book
       在安静的地方阅读一本好书

• Take a power nap
       小睡片刻

• Enlist someone else in the family to cook dinner
       跟亲人一起下厨

• Head for the gym
       在健身房锻炼

• Do some gardening
       照料花草

Think of your daily reward as an investment in your smoke-free future. When you take the time to relieve the stress of your day and recharge your batteries, you're doing your best to ensure that you'll be able to greet the next new day with strength and resolve.
戒烟者可将日常奖励视之为对未来无烟生活的投资。当戒烟者花时间减压、充电，就是尽力确保以饱满的干劲和势必成功的决心迎接新的一天。

6

Deep Breathing for Nicotine Withdrawal
练习深呼吸

Cravings to smoke usually come on fast and with force. They start off strong and fade in intensity within three to five minutes. Don't panic when you're hit with an intense urge to smoke. Take a few moments to concentrate on your breathing, and you'll be able to weather the craving successfully.
吸烟的欲望通常来得快又猛。这种欲望一开始很强烈，象狂风扫落叶，然后在3-5分钟内消失。这时候，戒烟者切勿慌张，静下心来，将注意力集中在呼吸上，这样就能成功击退欲望。

Deep breathing is a quick way to stop a negative mindset that is threatening to spin out of control. Use the tips in the articles below to help you develop a technique that you can employ at a moment's notice. When cravings to smoke strike, you'll want to act quickly.

深呼吸是阻止消极念头导致一切失控的快捷办法。吸烟欲望来得快，戒烟者必须从速应对。

7

How Distraction Helps With Nicotine Withdrawal
适当分心也有好处

Sometimes the best thing we can do when craving a cigarette is to simply redirect your attention to something different and interesting. Nine times out of 10, the urge is gone within moments.
当吸烟的欲望升上来，有时，将注意力转移到别的有趣东西上是最佳办法。十次有九次，这种欲望会迅速地消失。

Our thoughts color our lives. If you find that yours are taking you places you'd rather not go, take charge and shift your focus with a little distraction.
思想让生活变得五光十色。如果出现不想执行的念头，可适当分心，转移注意力。

8

Use Sleep as a Tool for Nicotine Withdrawal
睡眠也是戒烟工具

That foggy, lethargic feeling after you quit smoking is completely normal.
戒烟后无精打采的感觉很正常。

As smokers, we were accustomed to receiving doses of nicotine and approximately 7,000 other chemicals 20 to 40 times a day. The stress of abruptly cutting off that supply, as unhealthy as it was, can leave us feeling extraordinarily fatigued.
烟民习惯了一天摄入20-40次尼古丁和近7000种化学物质。戒烟者突然失去这些东西，在压力下会感到异常疲累。

If you're tired and can manage it during the day, take a power nap. Go to bed a little earlier than usual too, if you need to. Your body is working hard right now to overcome the effects of nicotine withdrawal, and some extra sleep will do you good.
如果戒烟者很疲累，白天也有时间，不妨小睡片刻。有需要的话，戒烟者可以提早睡觉。戒烟期间，身体努力地工作，以克服尼古丁戒断症状作用，增加睡眠时间会有帮助。

On the other hand, if you're at the opposite end of the spectrum and find yourself unable to sleep because of nicotine withdrawal, use these tips to help you catch a few zzzs.

相反，如果戒烟者失眠，请了解有助于睡眠的提示。

9

Finding the Right Support for Your Quit Program
为戒烟计划寻求支持

Your commitment to quit smoking permanently will be much easier to sustain if you have strong, positive support around you.
如果戒烟者身边有强而有力且积极的支持，这会更容易守住戒烟成功、再不复吸的承诺。

Friends and family are a part of that hopefully, but they may not understand the depth of what quitting smoking means to you, especially if they've never smoked. 

亲友是这种支持的一部分，但他们可能不明白戒烟对戒烟者的深层意义，尤其他们本身不吸烟。

Your resolve will be bolstered more than you can imagine just by being around others who have the same goals you do. 
被努力戒烟的小伙伴包围，戒烟者会更有决心。

10

Keep Your Focus on Today
活于今天

We all spend so much time thinking about everything, but the day we have in front of us. Don't worry about yesterday, tomorrow, or forever. You'll get lost in feelings of never being able to smoke again if you look back with longing or ahead with fear.

我们花太多时间思考各种事情了，却忽略了今天。别忧心昨天、明天或永远了。如果怀着渴望，频频回望，或怀着恐惧，望向未来，戒烟者会迷失于再也不能吸烟的感受中。

Your power to affect change in your life always lies in the here and now, so focus your sights on today and resolve to make the most of it. You have the ability to stay smoke-free just for today, don't you? That's all you need to do. Baby steps.
生活中的改变发生于此时此地，所以聚焦于今天，尽力而为吧。今天能做到“零吸烟”，是吧？只需这样做。不积跬步无以至千里。

Healing from nicotine addiction is a process of gradual release that happens one day at a time. Be patient with yourself and allow recovery to unfold for you as it will. Enjoy the journey, and be sure to use the precious moments of today to the best of your ability.
戒除尼古丁成瘾是一天天逐渐发生的过程。戒烟者适宜对自己有耐心，让康复顺其自然发生。享受戒烟之旅吧，充分利用今天宝贵的时间。