MBA英语期刊精读|戒烟的秘诀是什么？

导读：人们总会对戒烟行为大惊小怪。他们会告诉你，尼古丁上瘾性极强，很难戒。其实，戒烟完全是可行的，你只需要下定决心，然后把你的香烟扔进垃圾桶，就能完成戒烟。

The secret to stopping smoking? Stop!

戒烟的秘诀是什么？那就是不抽了！

In the spirit of any aspirational self-help guru/writer/wellness entrepreneur, I thought I would use this timely opportunity to lay out my Failsafe Guide for Quitting Cigarettes This Year. As the clock ticks toward midnight on another year of hope, humility and stumbling intentions, I modestly offer you my strategy for how to stub it out for good. Herewith, my secret formula. The best way to stop smoking — is to stop.

本着一个有抱负、自强自立的专家/作家/健康产业创业者的精神，我认为我应该利用当下的时机，介绍我的“年度戒烟零失败指南”。时间就要来到午夜，又一个从希望、到谦恭、再到计划受挫的年份就要来到，在此之际，我向您分享我对于如何永久戒烟的一点浅见。以下就是我的秘诀。戒烟的最佳方式——就是不抽了。

Admittedly, as a methodology, it’s not especially exciting. It doesn’t come with mindful meditation exercises to start you on the quitting “journey”. Nor does it offer a host of spicy condiments to act as substitutes. I have no reading matter, nicotine inhibitors or any other gadgets, such as vapes, to help you. 

诚然，作为一种方法，这不算特别激动人心。它不包含帮你开启戒烟“旅程”的正念冥想练习。它也不采用大量辛辣调味品作为替代品。我没有阅读材料、尼古丁抑制剂或其他小工具（例如电子烟）来帮助你。

And yet, my method is absolutely foolproof. Honestly, it can’t be beat. Stopping smoking is a doddle. I promise you it can be done. All it requires is the decision that you really do want to quit.

但是，我的方法绝对可靠。说实话，这是不可能失败的方法。戒烟是轻而易举的。我向你保证，这是可以做到的。你只需要下一个决心：你真的想戒烟。

People like to manufacture hysteria over the act of quitting. Nicotine, they warn, is horribly addictive. We are constantly reminded of how often people fail. Vast tranches of the UK’s health service are geared towards cessation, with huge budgets and resources allocated for support groups, therapy and aids. Another multibillion-pound industry has been built on the idea that to quit will require new investment — in hypnotherapy or acupuncture, in addiction apps or books by Allen Carr.

人们喜欢对戒烟行为大惊小怪。他们警告说，尼古丁上瘾性极强。我们经常被提醒，人们失败的几率有多高。英国医疗服务中有很大一部分是针对戒烟的，为支持团体、疗法和辅助手段分配了巨额预算和资源。还有一个规模不小的产业，其根本理念是戒烟需要新的投资——投资于催眠疗法或针灸，以及戒瘾APP或艾伦•卡尔的书籍。

Subsequently, the general narrative around smoking suggests that quitting is inevitably a fail. Which suits both the nicotine industry and those who want to thwart it, too. More than 5.2tn cigarettes were consumed globally annually in 2019, at a value of about $705bn. The global smoking cessation market, meanwhile, is expected to reach some $64bn by 2026.

关于吸烟，一般的说法是，戒烟不可避免会失败。这种说法既适合尼古丁产业，也适合想要阻挠戒烟的人。2019年，全球全年消费逾5.2万亿支香烟，价值约为7050亿美元。与此同时，到2026年，全球戒烟市场预计将达到约640亿美元。

The final decision to unfriend my 10 to 20 daily cigarettes felt like flicking off a switch. Instead of reminding myself continually about the fag breaks I was missing — I simply shut down all thoughts of them instead. 

我最终下定决心，与我每天都要抽上一、二十支的香烟分离，这感觉就像是按下了一个开关。我没有不断地提醒自己我现在不再享受的吸烟休息时间——我直接抛开了所有这方面的想法。

It has really been quite straightforward. And even in the face of triggers such as the pandemic, disruption and a family bereavement I can, hand on heart, say that I haven’t smoked a single one. Sure, I’ve hung out around other smokers, and occasionally inhaled quite deeply in a smoky room. But with the rare exception of a perfect balmy summer evening, I rarely miss my former friends.

这真的很简单。即使在面对疫情、生活一团乱和丧亲之痛这样的诱因时，我也可以坦诚地说，我一支烟也没抽过。当然，我曾和其他吸烟者一起外出，偶尔在烟雾弥漫的房间里深深地吸一口。但是，除了一个非常怡人的夏日夜晚之外，我很少想念香烟。

Smoking was falling out of fashion but Covid-19 has seen the uptake surge again. Despite UK plans to be smoke-free by 2030, in August Cancer Research UK found the number of 18 to 34-year-olds who classed themselves as smokers had increased by a quarter: 652,000 more young adults in England now define themselves as smokers than did before the pandemic began.

吸烟已经不流行了，但是新冠疫情期间又出现了吸烟潮。尽管英国计划到2030年实现无烟化，但英国癌症研究所8月发现，将自己归类为吸烟者的18至34岁年轻人的数量增加了四分之一：与疫情开始前相比，现在英国将自己归类为吸烟者的年轻成年人增加了65.2万人。

New Zealand is facing an even greater challenge, as it aims to eliminate smoking in the coming decades. This month it announced plans for extraordinary legislation that will make it illegal for anyone who is now 14 years old or younger to buy cigarettes at any time throughout their lives.

新西兰面临着更大的挑战，因为它的目标是在未来几十年内杜绝吸烟现象。12月，它宣布了一项特别立法计划，打算禁止现在14岁或14岁以下的人在人生中的任何时间购买香烟。

Such prohibitive legislation, I would hazard, is unlikely to prompt young people to comply with the new laws. Surely making smoking so illicit will only burnish its cachet?

据我估计，这种禁止性法规不太可能促使年轻人遵守新法律。严令禁止吸烟只会让吸烟显得更酷吧？

But I am not a young person. Nor am I in much danger of not being legally allowed to buy my nicotine. But I do know that I won’t. Me and cigarettes are done — and while I once rated our relationship as being profound and more productive, I’m so much richer, pinker and, sadly, plumper now.

但我不是年轻人。我也没有被法律禁止购买尼古丁的危险。但我知道我不会再买香烟。我和香烟分手了——虽然我曾认为我们的关系很深刻、让人更有效率，但现在我变得更富有、更健康、（遗憾的是）体态也更丰满了。

Don’t be fooled by the propaganda. This weekend will see a wodge of pieces reinforcing the idea that stopping requires a lot of “work”. There will be books and recommendations. There will be new treatments for you to try. But the challenge is by no means insurmountable, and those cessation aids are not what you really need. You just need to decide that the relationship is over, and throw your cigarettes in the bin.

不要被宣传所愚弄。新年之际你将看到一系列的文章，强调戒烟需要大量的“工作”。还会有各种书籍和推荐。会有新的治疗方法供你尝试。但是，这一挑战绝对不是无法克服的，而且这些戒烟辅助手段并不是你真正需要的。你只需要下定决心——这段关系已经结束——然后把你的香烟扔进垃圾桶。

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