The Illustrated Easyway to Stop Smoking: A Smoker's Guide to Just How Easy It Is to Quit

輕鬆戒菸法--簡明版《看漫畫懂戒菸》 THE ILLUSTRATED EASY WAY TO

I'M FREE!

我自由了！！

A SMOKER'S GUIDE TO JUST HOW EASY IT IS TO QUIT 吸菸者的戒菸指引：我們將告訴你戒菸是多簡單的一件事

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THE ILLUSTRATED EASY WAY TO

TOP OKI

A SMOKER'S GUIDE TO 1UST HOW EASY IT IS TO QUIT Allen Carr and Bev Aisbett

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版權說明頁！ 這本書是2007年出版，很新！ 我是在網站iAsk搜尋到它的，因為覺得 這樣簡明的書籍，應該翻譯成中文分享 給戒菸的人，或者是讓宣導、推廣戒菸 的人作為課程的參考，等不到出版社出 版，只好自己翻譯。至於版權的問題？ 不用再去想它是否符合智慧財產權的相 Arnnnt' Pnhli'hing Lirrrir' .:ngb nd

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FEAR - . . STRESS - . . SMOKING 害怕與恐懼 → → → →壓力 → → → →引發抽菸

You WMt to QUIT but you want to SMOKE!

IJ=ONL'( I C.OUll> j(EEP JI10KIN~ W'~ l lE I QUI T/

You end up at WAR with )'Ounelf.

M")'be you didn't feel READY to quit, but you feel PRESSURED to do so. 也許你沒有感覺到準備好要戒菸， 但總會感到有壓力必須去做！

"

Someone who cares about you may have given you this book in the hope that you might QUIT.

If 50, please respect them enough to a t lean READ IT.

After all, you want to !top anyway and "",",at HARM could it do? 畢竟，你也想過要戒菸，而且看個書對你會有什麼傷害？

" I

v.toateYer the motivation -

過去，你可能有過這樣 的決定，為了身體健康 HEALTH '/oIO RRIES, 、為了不要再浪費金錢 COST, APPEASING OTHERS- 、為了要取悅其他的人 you decide ENO UGH'S ENOUGH....，不管原因是什麼 。你決定：「夠了！我 抽夠了！我下定決心， and !lee! yourreil to m ake 決定要戒菸！」而且你 a valiant attempt to QUIT. 也將所有的煙品都丟掉....

You muster al 01 yo .... RE SOLVE ...

. .. go COLD TURKEY ... ...然後你採取單純不吸菸的方式因應... （這種方式就是用無比的耐力與菸癮對抗...）

. .. and FAI LII

"

Now, here 's something to THINK about.

When you put out a cigarette, YOU ARE ALREADY A

NON -SMOKER ... 當你丟掉香煙的那個時刻起，你不就是一個不吸菸的人了...

G-EE -

J N£V~

ll\OIXi~T

OF

IT ,lIAr WA~!

,.. UNLESS YOU LIGHT ANOTHER ONE! ...除非你又點起一根香菸！

And here's some ITlOre

GOOD NEWS. You are LESS li kely to succeed using WILLPOWfR!

people have succeeded, for sure

Oh,

mokers) that the smoking problem is just a SILLY HABl Tthat doesn't w arrant as much concern as other 'hard' drugs. NICOTINE ADDICTION is rarely referred to as an ILLNESS in the way that ALCOHOLISM is.

The view seems to be that smokers CHOOSE to smoke because they LIKE it and are simply being STUBBORN by refusing to give it up.

IT S

KI lLING

~MEr!

THEN WH'I DON't

'Iou

,us! I

srop?

So, the smoker tends to be seen as simply WEAK, WILFUL or just plain STUPID, all of which is untrue given the broad cross ·section of society wtlich smoke!!

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In fact, smokers are just as intelligent and strong -willed as anyone else.

People who want to get off drugs HEROIN or ALCOHOL have far more PUBLIC RESOURCES available to them than the person who want! to kick addiction to NICOTINE, which, ironically, is recognized as being far more ADDICTIVE than HEROIN!

如果這裡是幫助 人們戒癮的地方 ，那麼為什麼你 們會允許人家抽 菸呢?

their 我們社會對吸毒 或者是喝酒的人 提供許多的戒癮 資源，卻認為抽 菸相對於藥酒癮 來說實在是小事 一樁，因此戒菸 可以諮詢的資源 並不多。

喔!是這樣的， 我們只會處理 比較嚴重的藥 物成癮問題。

REHAB CENTRE 復健中心

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like

As a result, the poor old !lnoker

who want! to quit has to battle on pretty much ALONE, u!Ually with little SUPPORT, SYMPATHY or UNDERSTANDING of the inner turmoil involved. 因此，戒菸的人總是要獨自面對這個情境， 不僅缺乏支持度、同理心，也少有人理解我 們內在的折磨與困擾!

你很奇ㄟ! 不過就是 根菸而已!

Few non·smokers really understand the genuine SUFFERING 為什麼我做不到!! experienced by a smoker who want! to quit, but can't. 不抽菸的人，只有很少數的知道吸菸者 在戒菸時內心所面臨的痛苦，但他們仍 舊無法感同身受。

This daily battle with the seH can be OVERWHELMING. 這樣每天每夜的內心交戰，會使一個人耗竭!

Smokers tl)'ing to quit using WILLPOWER can be reduced to tears 01 shame and despair when, despite numerous RESOLUTION S and heartfelt PROMISES, they find themselves unable to break free 01 the MONSTER'S grasp time and time again.

我又失敗了!

Return for the moment to the nicotine addict on p37 and this time, look with companion at this person "",",0 讓我們回到先前37頁，那個 could 50 easily 尼古丁的成癮者。再看看這 個人，他可能就是你的寫照。

be YOU.

See this person as a FRIEND might. 你可以把他當作你的朋友。

Here is a CARING,

WARM, LOVING , GIVING,

person in an INCREDIBLE body loYhic:h repreo;enl! the pinnacle of creation, but which is trapped in the daily torture of ADDICTION.

Perhaps there might be a greater chance of !uee",!.! if we got rid 01 the SHAME and GUILT and

started to lee ourselVf!! with KINDER, ITlOre

FORGIVING e)'f!5.

" I

In fact, it is testimony to the marvel! of the HUMAN BODY that it is able to cope with nicotine at AU, given that this is one of the deadliest and most addic:tNe substances known, (Wer and above HEROIN and ALCOHOL

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. .. ~ •

•

If the nicotine from JUST ONE CIGARETTE was injected directly into your vein, it would KLLl you. 單一支香菸的尼古丁含量， 如果一次就用針劑的方式注 射進血管，人們可能就會因 此死亡。

THE GOOD NEWS 好消息是....

is that it takes only a MATTER OF DAYS for nicotine to leave your I)'stem "",",en you stop smoking and your body IMMEDIATELY iVl'!1y declining HEALTH, feelings of SHAME, DISGUST and SLAVERY and the CONSTANT FEAR of disease or death looming in the background, en!Ure that your feeling of wellbeing keeps getting LOWER and LOWER.

STILL not convinced that smoking is not ENJOYABLE?

O K. Light one up right now and INHALE DEEPLY six times.

Now, describe the PLEASURE you're experiencing. Have ANOTHER ONE.

II

Why not, a it's as PLEASURABLE as you say? It's not about PLEASURE. It's about TOPPING UP your NICOTINE lEVEL to try to make up for the WITHDRAWAL caused by the last cigarette.

YOY can't HElP itl y~-

HELP! 1"1 OK - HELP IS AT HAND!

You need to start

CARING ABOUT YOURSElF enough to

HELP YOURSELF by wor1cing your witj,

STEP BY STEP, through the rest o f th is book.

.

NO BUTTS

" I

IMPORTANT NOTE: 重要提示！！

YOU CAN KEEP SMOKING UNTIL YOU 'GET IT'! 你可以在讀這本書的同時繼續抽菸，直到你真 的明白了，再做戒菸與否的決定。

IN FACT, WE INSIST THAT YOU DO.

事實上，我們強烈建議你這樣做。

AS LONG AS YOU STill SEE A CIGARETTE AS DESIRABLE., YOU 'LL 只要你對香菸還有渴望，

BE A SMOKER.

看到人家在抽菸你會覺得 很羨慕，那麼你就還是一 個吸菸者。

DON'T WORRY FOLLOW EVERYTHING IN THE BOOK AND 不過，別擔心，只要你跟

YOU ' lL GET IT!

著書中的說明繼續看下去 ，你一定會瞭解，我們如 何能協助你戒菸！

Our work begins by taking a GOOD, HARD look at the monster and seeing what it REAllY is ,.. 我們首要的工作就是帶領你好好的認識 那兩個菸魔到底長什麼樣子！

AN ILLUSION! (吸菸帶給我們的一切都只是幻覺！)

It's a bit like the chiklhood 'Monster-Under-the -Bed'. Remember how BIG and SCARY that monster seemed to be as you lay there in the dark?

MI

That ii, until thr timr when you finaly scre_d up thr co~a9r to LEAN OVER to takr a PEEK...

...and OI l you found there wai a wholr lot of DUST BUNNIES!

Thr mon~er e!liitecl only n

yo~

IMAGINATION.

"

In a limilarway, the BIG SMOK ING MONSTER feed! on your FEAR. It BRAINWASHES you into thinking that you'll be

WORSE OFF without it. 他告訴你，沒有了香菸，你的日子會過得很糟糕！

It's time to start shattering

\0IT\e

01 those rUUSIONS.

I LI K£

THE

1Asrt !

That you like the tane is a genuine illu'iion. All you need to do is remember hOY< BAD cigarette! tailed "",,",en you tim began 'imoking. 即使是現在，當你嘴裡 不小心沾到焦油，也會 讓人感到噁心，不是嗎 ！

They only 'taste' good because you are satisfying the craving for nicotine

and you associate the tane with relief from the CRAVING.

ul

所謂「嚐起來味道不錯！」感覺都與你 渴望尼古丁以及因為渴望被滿足後的輕 鬆感有關連。

The cigarette after the meal SEEMS to taste better because you're satisfying THREE aggravations HUNGER, THIRST and your need for a NIC OTINE FIX.

Think 01 how FRUSTRATED you get when nOIl-!lnokers are slow at finishing their meal and you're itching to LIGHT UP!

Why would ONE CIGARETIE out of the SAME PACKET taste better than the others?

Smoking OOeVl't impr(We the taste of food.

On the con tra ry, it KILLS Off YOUR TASTE SUDS.

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但是我很擔心，人家說戒了菸 體重就會上升！這我不答應！

Weight gain wi. only be a problml if you SUBSTITUTE one CRAVING lo r another.

TM poin l is to realize thai you' re not MISSING anything!

In lacl, you'll regain lou rA ENERGY and be MORE ACTIVE . Once YOUI' poor old body has been purged of all thai GUNGE, you'll fe!!1 more ENERGETIC. 事實上，戒菸之後你會重新回復 你的體能，更有活力。如果曾經 你的身體總覺得虛弱不堪，一把 老骨頭總是不靈活，你將會發現 自己在戒菸後充滿幹勁！

電話接不完、 生意談不完！

These are t'Ml of the ITlC)';t commonly held ILLUSIONS

about !lnoking. let's shatter them!

" I

To puncture the iIIu'>ion that cigarettes help you to RELAX , imagine that you and a non -smoker are both off to the dentin thi! morning - an e xperience that cauSe! most people to feel TENSE.

You are already under par because you've woken up with the STRESS of having to top up your NICOTINE LEVEL which

has dropped overnight.

The non -smoker only has to deal with the stre!S of the DENTAL APPOINTMENT.

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Eating is a NATURAL act. Smoking is not. You are not born with an in-built TRIGGER to smoke, in the same wirj that hunger aleru you to EAT. That trigger is CREATED by SMOKING .

EATING SATISFIES HUNGER. SMOKING CREATES HUNGER . .. and the hunger that smoking create! is

NEVER, EVER SATISFIED! 但吸菸卻會造成飢餓。（對香菸的渴求） 而且香菸所造成的渴求，從未被滿足，也 永遠無法滿足它。

IIIEE:P SOMEllUJ
ATTIM~! ..::,'\~

~

I fEU 8Ir DONf(!

Tho~ emo tion s Wl!re

there

ANYWAY. If thi s happens, don't worry. Any big c hange tperienc~ W1THOUT needing to smoke!

The reward is the feeling of RELIEF that you' re FREE.

h ml

What does smoking do for you?

ABSOLUTELY NOTHING!

n,

What doe! !lnoking take from yoo? 抽菸會奪走你甚麼?

ABSOLUTELY EVERYTHING! 絕對是所有東西!

A truly YKlnderful thing is about to happen YOU ARE ABOUT TO RECLAIM

YOUR FREEDOM AND

YOUR LIFE! 但是，真正美好的事實即將發生， 那就是你即將重獲自由找回你原本 應有的人生。

FINAL INSTRUCTIONS 最後的提醒

'"

STOP!

在你還沒有看完這本書之前，先別急著做戒菸的決定!

BEFORE YO U READ ON . If you'Vf! GOT IT, but feel a little a pprehemiVf!, that's O K. The 'proof of the pudding is in the eating'

as the saying goes. BUT IF YOU STI LL TH INK:

• Smoking gives you any RELIEF

• You'll keep!OlT\e cigarette! around 'ju'it in case' • That you're making

!01T\e

kind of 'SACRIFICE'

• just ONE now and then won't hurt • That you can CONTROL your 'ilT\oking

• There's