在现代社会，快节奏的生活和日益加剧的竞争压力，使得“快速自我毁灭”成为了一种潜在的风险。过度思考、迷茫与情绪失控，如同三把利刃，悄无声息地侵蚀着我们的心灵。本文将探讨这一现象背后的原因及其对个人和社会的影响。

In modern society, the fast pace of life and the increasingly intense pressure of competition have made "rapid self-destruction" a potential risk. Overthinking, confusion, and emotional loss of control, like three sharp blades, silently erode our souls. This article will explore the reasons behind this phenomenon and its impact on individuals and society.

1. 余生，不要胡思乱想，不要操心他人，不要情绪失控，杜绝精神内耗，享受惬意人生。

1. In the remaining years, do not indulge in unnecessary thoughts, do not worry about others, do not lose control of your emotions, eliminate mental drain, and enjoy a comfortable life.

2. 酒依赖是一种对于酒精的成瘾行为。酒精作为一种软性毒品与任何其它成瘾物质一样，我们如果想保持康复状态，只有远离第一剂导致我们所成瘾的那种麻醉剂。

2. Alcohol dependence is an addictive behavior towards alcohol. Like any other addictive substance, alcohol being a soft drug, in order to maintain our state of recovery, we must stay away from the first dose of the anesthetic that leads to our addiction.

3. 戒酒的初期，可以散步或者快走。尤其是去未曾到过的新地方。去公园或乡间小道悠闲地漫步，但不是累人的急行军。

3. In the early stages of quitting alcohol, it is advisable to take a walk or brisk walk. Especially to new places you have never been to. Take a leisurely stroll in the park or along the country paths, but not a tiring march.

4. 我们能够开始看到酒精对有些人所造成的后果，而不是大部分只想到喝酒给我们带来什么。我们也已经发觉到，任何人，只要是有发生过关于喝酒方面任何型态的麻烦，也许就是处于我们称之为“嗜酒”的状况。

4. We are beginning to see the consequences alcohol has on some people, rather than just thinking about what drinking brings to us. We have also discovered that anyone who has had any kind of trouble related to drinking may be in a condition we call "alcoholism."

5. 例如，我们可以察看科学专业的叙述：酒精不仅是美味解渴的饮料，而且也是一种能够改变意识形态的药剂。我们学习到不但可以在饮料中发现到药剂，同时也存在于食物和各种药品之中。而且现在几乎每一天，我们都可以读到或听到一些特定的药剂对于人体所造成多重的危

5. For example, we can look at the narrative of scientific professions: alcohol is not only a delicious and thirst-quenching beverage but also a potion that can alter ideologies. We learn that not only can we find potions in drinks, but they also exist in food and various medicines. Moreover, almost every day now, we can read or hear about the multiple dangers caused by specific potions to the human body.

6. 软弱？事实上我们需要相当大的勇气才能正视这一残酷的现实、毫无保留、没有掩饰、无需借口，同时我们不用再自欺欺人。（虽然似乎不是在自吹自擂，但坦白说我们很多人都幻想自己是世界冠军）在我们从酒瘾疾病康复的过程中，同样也会因为一些错误的想法而蒙上阴影。就好像其他数以百万计的人，亲眼见到一个人因为喝酒而导致死亡，对于这个嗜酒者为何无法以自己的意志力停止喝酒会非常的惊讶。

6. Weak? In fact, we need quite a lot of courage to face this cruel reality head-on, without reservation, without disguise, without any excuses, and at the same time, we no longer deceive ourselves. (Although it may not seem like bragging, to be honest, many of us fantasize about being world champions.) In the process of recovering from alcohol addiction, we too can be overshadowed by some wrong thoughts. Just like millions of others, witnessing someone's death due to drinking can be very surprising, and we are baffled as to why this heavy drinker cannot stop drinking with their own willpower.

7. 没错，我们正深陷于另一种迷失当中。但是我们最后终于问自己：如果我们能够获取并运用更强大的力量，是否比自己徒然无益的孤军奋战会更有智慧，尤其是在我们自己经过一段时间反复证实无法奏效之后 如果按一下开关，就能开启灯光，我们不认为持续在黑暗中尝试摸索是明智之举。我们无法完全靠自己获得清醒。这并非我们所学习到可以保持清醒的方式。

7. Yes, we are indeed陷于另一种迷失之中. But in the end, we finally ask ourselves: If we could obtain and utilize a more powerful force, would it not be more wise than fighting alone in vain, especially after we have repeatedly confirmed over a period of time that our own efforts are not effective? If pressing a switch can turn on the lights, we do not believe that persistently trying to find our way in the dark is a wise course of action. We cannot achieve clarity solely by ourselves. This is not the way we have learned to stay清醒.

8. 我们刚开始戒酒时，回顾过去喝酒的习惯对找到克服酒瘾的方法很有帮助。我们经常习惯买酒的地方也许是上班途经的某个超市，我们每个人总是有自己最喜爱的喝酒地点。不管是和朋友的饮酒作乐，还是每天固定时间的习惯性小酌，我们都可以从过去喝酒的轨迹中发现自己习惯在什么时间、哪些日子喝酒。

8. When we first started to give up drinking, looking back at our past drinking habits was very helpful in finding ways to overcome alcohol addiction. We often have a tendency to buy alcohol at places we pass on our way to work, and each of us has our own favorite spots for drinking. Whether it's the joy of drinking with friends or the habitual small sips at a fixed time each day, we can discover from the patterns of our past drinking when and on which days we were in the habit of drinking.

9. 管他人一分，人家就会恨你一分，每一个人都有自己的认知，不妨尊重他人，多管好自身。严于律己，宽以待人。”

9. For every cent you control over others, they will hate you for a cent. Everyone has their own perception, so why not respect others and focus more on improving yourself. Be strict with yourself and lenient with others.

10. 记住：嗜酒是一种不可治愈、逐步恶化、足以致命的疾病

10. Remember: Alcoholism is an incurable, progressive disease that can be fatal.

11. 商业管理专家崔璀说：

11. Business management expert Cui Jui said:

12. 能控制自己情绪的人，比拿下一座城池的将军更加伟大。

12. A person who can control their emotions is greater than a general who captures a city.

13. 在很多人的观念中喝酒总是与浪漫、性、音乐、功成名就及优越感、奢华享受密不可分。如果学校有传授任何关于喝酒的事情，通常只是对于健康的危害和可能被吊销驾照等——其余的事并不多。

13. In the minds of many people, drinking is always inextricably linked to romance, sex, music, achievement, a sense of superiority, and luxurious enjoyment. If schools impart any information about drinking, it is usually only about the harm to health and the possibility of having one's driver's license revoked—there isn't much else.

14. 我们就饮酒模式总结了一些常见的表现： 1视饮酒为生活中最重要或非常重要的事，在心中占据中心地位，念念不忘。 2饮酒量较初期饮酒时逐渐增加。 3饮酒速度增快。 4经常独自一个人或者是背着家人偷偷饮酒。 5以酒当药，用来解除情绪困扰。 6有藏酒行为 7酒后常常有遗忘表现。 8无计划饮酒，常常出现酒后误事的现象。 9晨起饮酒，俗称“睁眼酒”，部分人甚至会在夜间醒来后饮酒。 10睡前饮酒。 11喜欢空腹饮酒，饮酒时不吃主食且很少吃菜。 12在情况允许的时候选择酒的品牌。 13因为饮酒与家人争吵，影响家庭和睦，或因饮酒影响工作。 14曾经戒过酒，但时间不长又旧病复发，不能控制。 一般来说，如果一个人的饮酒行为出现上述表现中的3条以上，即高度怀疑酒依赖。 经常看到一些患有酒精依赖的人因为饮酒给自身的健康、家庭的和睦以及工作带来很多不良影响，甚至是在酒后出现一些违法的行为。尽管他们对造成这些后果内疚、后悔，但仍不能彻底停止饮酒，反复戒酒，反复复饮。是他们没有出息还是没有毅力呢？都不是，这是因为酒精依赖是一种疾病，而且还是一种不断恶化的疾病，这种疾病像糖尿病、高血压等疾病一样，是无法彻底根除的。但却可以被遏制住。复饮的原因与机体对酒精敏感有关，加上在心理上难以摆脱的强制性饮酒欲望，不管复饮会带来怎样的不良后果，单靠自身的毅力是无法将其克服的。 就像其他疾病一样，会出现一些特征性的临床表现。一旦对酒精形成依赖后，在突然停止饮酒或骤然减少饮酒量时会出现很多躯体不适症状，称之为戒酒综合征。为方便起见，有人将戒酒综合征按照出现的时间和严重程度分为3个阶段：一期戒酒综合征：一般于饮酒后6～12小时出现，表现为双手震颤，重者可累计双侧整个上肢，甚至是躯干，病情严重者还可出现伸舌震颤，除此外还常见厌食、失眠、烦躁等症状。二期戒酒综合征：出现时间为断酒后24～72小时，除上述症状外，常出现幻听，内容常为辱骂性或迫害性的，可继发冲动行为，兴奋相对较轻。三期戒酒综合征：震颤谵妄，常发生于末次饮酒72小时之后，此时病人意识不清，震颤明显并伴有行走不稳，可出现各种生动的幻觉，如看到各种小动物，病人表现紧张、焦虑、恐惧。病人的记忆力明显受损，部分病人可出现癫痫样抽搐。即使在发达国家，一旦发生震颤谵妄，经治疗者总的死亡率仍可达10％～15％，未经治疗者则更高。所以说长期饮酒者不能突然停止饮酒。如果高度怀疑对酒精依赖，应该尽早到专科医院治疗。 形成酒精依赖的人不能控制自己的饮酒行为，也不能控制饮酒量，那么在戒酒一段时间后能否正常的饮酒呢？就目前所知，从来没有一个人，仅是数月或数年滴酒不沾，就能够“正常”喝酒或只在社交场合喝酒。一个人一旦从豪饮发展为失去控制且不顾一切地狂饮，再想走回头路就不可能了。没有一个酒精依赖患者是故意为制造麻烦才喝酒的，但不可控制地饮酒必然会带来麻烦。 很多对酒精依赖的人自认在戒酒一段时期以后，喝几罐啤酒或几杯淡葡萄酒没有问题了。一两瓶啤酒下肚就会喝醉的人不多。所以也就错误地认为自己可以控制每天只喝两、三瓶啤酒就不再喝了。他们偶尔也确实能够在几天或几个星期内照此办理。于是就会得出结论：即使喝酒也会“游刃有余”。但是，他们每次喝的啤酒或葡萄酒会越来越多，要不了多久，就会狂饮如初。 另外一种错误的观念就是以低度的酒来替代高度酒。对于酒精依赖者来说，酒精就是酒精，不管含有酒精的是马爹尼酒、威士忌加苏打水、香槟，还是一小杯啤酒，对于他们而言，不管喝一杯什么样的酒，都会导致饮酒过度，导致复饮。 所以，对于酒精依赖者而言，在戒酒一段时间后，试图控制饮“自己的酒量”或只饮用较低浓度的酒，都是危险的。但为了保证彻底戒酒，只能是滴酒不沾。如何能够做到呢？除了在医生的指导下完成脱酒治疗外，还要接受长期的康复治疗，包括对相关心理或精神疾病的治疗、防复饮药物的治疗、心理治疗以及加入一些自助的康复组织。只要有戒酒的愿望和不懈的努力，就会成功。

14. We have summarized some common manifestations of drinking patterns: 1. Viewing drinking as the most important or very important thing in life, occupying a central position in the heart, and never forgetting it. 2. The amount of drinking gradually increases compared to the initial drinking period. 3. The drinking speed increases. 4. Often drinking alone or secretly behind the family's back. 5. Using alcohol as a medicine to relieve emotional distress. 6. Having a behavior of hiding alcohol. 7. Often experiencing forgetfulness after drinking. 8. Drinking without a plan, often resulting in mistakes after drinking. 9. Drinking in the morning, commonly known as "opening eyes drinking," and some people even drink after waking up at night. 10. Drinking before going to bed. 11. Enjoying drinking on an empty stomach, not eating staple food during drinking and rarely eating vegetables. 12. Choosing the brand of alcohol when conditions permit. 13. Arguing with family members due to drinking, affecting family harmony, or because of drinking affecting work. 14. Having quit drinking before but the habit has returned and cannot be controlled for a long time. Generally speaking, if a person's drinking behavior shows more than 3 of the above manifestations, it is highly suspected of alcohol dependence. It is often seen that some people with alcohol dependence bring many negative effects on their own health, family harmony, and work due to drinking, and even some illegal behaviors after drinking. Although they feel guilty and regretful about the consequences, they still cannot completely stop drinking, repeatedly quit and relapse. Is it because they lack ambition or perseverance? No, it is because alcohol dependence is a disease, and it is a constantly worsening disease. Just like diabetes, hypertension, and other diseases, it cannot be completely eradicated. However, it can be controlled. The reason for relapse is related to the body's sensitivity to alcohol, and there is an irresistible desire to drink due to psychological factors. No matter what adverse consequences relapse may bring, it cannot be overcome solely by personal perseverance. Just like other diseases, there will be some characteristic clinical manifestations. Once a person becomes dependent on alcohol, many physical discomfort symptoms will appear when suddenly stopping drinking or abruptly reducing the amount of drinking, known as withdrawal syndrome. For convenience, some people divide withdrawal syndrome into three stages according to the time of occurrence and severity: Stage 1 withdrawal syndrome: Generally occurs 6 to 12 hours after drinking, characterized by hand tremors, which can affect both upper limbs and even the trunk in severe cases. In addition, symptoms such as anorexia, insomnia, and irritability are common. Stage 2 withdrawal syndrome: Occurs 24 to 72 hours after the last drink, with symptoms such as above, and often accompanied by auditory hallucinations, which are often abusive or persecutory, and can lead to impulsive behavior, with relatively mild excitement. Stage 3 withdrawal syndrome: Tremor delirium, often occurs 72 hours after the last drink, at this time, the patient's consciousness is unclear, tremors are obvious, accompanied by unsteady walking, and various vivid hallucinations can occur, such as seeing various small animals. The patient shows tension, anxiety, and fear. The patient's memory is significantly impaired, and some patients may experience seizures. Even in developed countries, the overall mortality rate can reach 10% to 15% after treatment for tremor delirium, and it is even higher for those who have not been treated. Therefore, long-term drinkers cannot suddenly stop drinking. If there is a high suspicion of alcohol dependence, it is recommended to seek treatment in a specialized hospital as soon as possible. People with alcohol dependence cannot control their drinking behavior or the amount of alcohol they drink. So, after a period of abstinence, can they drink normally? According to what is known so far, no one has ever been able to drink "normally" or only at social occasions after not drinking for several months or years. Once a person moves from heavy drinking to losing control and drinking without regard to anything, it is impossible to go back. No alcohol-dependent patient drinks to intentionally cause trouble, but uncontrollable drinking will inevitably bring trouble. Many people with alcohol dependence believe that after a period of abstinence, drinking a few cans of beer or a few glasses of light wine is no problem. Not many people get drunk after drinking a bottle or two of beer. Therefore, they mistakenly believe that they can control their drinking by drinking only two or three bottles of beer a day and then stopping. They have indeed been able to do so for a few days or weeks. So they conclude that even drinking will be "smooth sailing." However, they will drink more and more beer or wine each time, and soon they will drink excessively again. Another wrong idea is to replace high-alcohol beverages with low-alcohol ones. For alcohol-dependent individuals, alcohol is alcohol, regardless of whether it is Martini, whiskey with soda water, champagne, or a small glass of beer. For them, no matter what kind of alcohol they drink, it will lead to excessive drinking and relapse. Therefore, for alcohol-dependent individuals, trying to control their "own drinking capacity" or only drinking lower-concentration alcohol after a period of abstinence is dangerous. But in order to ensure complete abstinence, it is necessary to not drink at all. How can this be done? In addition to completing detoxification treatment under the guidance of a doctor, it is necessary to receive long-term rehabilitation treatment, including treatment for related psychological or psychiatric diseases, treatment for relapse prevention medications, psychological treatment, and joining some self-help rehabilitation organizations. As long as there is a desire to quit drinking and persistent efforts, success can be achieved.

15. 其他人也许视喝酒为佐餐必备物品。但现在我们问自己: 如果不喝酒，是不是就实际上无法尽情享受友情或美食？我们喝酒的方式是否

15. Others may regard drinking as an essential accompaniment to dining. But now we ask ourselves: If we don't drink, is it actually impossible to fully enjoy the friendship or the culinary delights? How do we drink, anyway?

16. 我们大部分人还没有濒临可怕的酒精中毒的最后阶段，因此现在喝酒时以为离那种命运很遥远。但如果我们继续喝下去的话，无疑，只有死路一条。

16. Most of us have not yet reached the可怕 final stage of alcoholism, so we believe we are far from that fate when we drink now. But if we continue to drink, undoubtedly, there is only one way to end up - death.

17. 阅读。虽然我们有些人无法定下心来看书， 但是我们真的该好好看一些书籍，以此使自己开阔视野，增加生活的阅历，同时更加专心。

17. Reading. Although some of us find it hard to focus on reading, we really should take the time to read some books. This will broaden our horizons, enrich our life experiences, and help us become more focused.

18. 当然其中一些人确实信守诺言戒了很久，2个月、半年、或者一年，直到时间到了，我们觉得应该可以自由的、控制性的喝酒……我们又复饮了，很快落入原来的麻烦中，同时带着新的内疚与悔恨。

18. Of course, some people did indeed keep their promises and abstained for a long time, 2 months, half a year, or even a year, until the time came, and we felt that it should be possible to drink freely and in control... We resumed drinking, and quickly fell back into the same troubles, accompanied by new feelings of guilt and remorse.

19. 一个人的生命状态完全取决于自己的能量。能量多，生命状态好，幸福感就强。能量少，生命状态差，生活就容易陷入困窘和一地鸡毛。

19. A person's state of life is entirely dependent on their own energy. With more energy, one's life state is good, and happiness is strong. With less energy, one's life state is poor, and life is more prone to falling into difficulties and a mess.

20. “24小时”计划是很随意的。我们可以在任何时间重新开始，无论我们在哪儿。在家，在工作时，在医院的病房，在下午的4：00或早上的3：00，我们可以决定从任何时候开始在未来的24小时或5分钟内不去沾酒。

20. The "24-hour" plan is quite flexible. We can restart at any time, no matter where we are. Whether at home, at work, in a hospital room, at 4:00 in the afternoon or 3:00 in the morning, we can decide to start from any moment and refrain from drinking for the next 24 hours or 5 minutes.

21. 酒精依赖者往往对自己目前的状况缺乏正确的认识。所以我觉得非常有必要明白自己的处境以及自己对酒精的渴求以及畸形扭曲到了何等严重的程度。首先应该老老实实承认自己就是一个酒徒，酒鬼，酒精依赖者。定位要精准，才有可能对症下药。要真诚地承认自己对酒精无能为力，自己的生活因为酒精而变得一塌糊涂。认识保持清醒和获得健康生活之间的必然因果关系。这是跨出戒酒的第一步。是一个重要的先决条件，没有这个认识，其他的免谈。这是一个最最基本的而又无比重要的态度问题，而态度在这里就决定所有的一切。

21. Alcoholics often lack a correct understanding of their current situation. Therefore, I believe it is very necessary to understand one's own situation and the extent to which one's desire for alcohol has become distorted and severe. Firstly, one should honestly admit that they are an alcoholic, a drunkard, and a person dependent on alcohol. Accurate self-identification is crucial for targeted treatment. One must sincerely acknowledge their powerlessness over alcohol and the chaos it has brought to their life. Recognizing the inevitable causal relationship between staying sober and achieving a healthy lifestyle is the first step towards giving up alcohol. It is an important prerequisite, without which all else is irrelevant. This is the most basic yet incredibly important attitude issue, and attitude here determines everything.

22. 嗜酒中毒是一种逐步恶化、足以致命的疾病。这种疾病是由于机体对酒的敏感性，加上在心理上难以摆脱的强制性饮酒欲望引起的。目前，医学界没有药物或心理治疗能“治愈”——我们不能简单的靠住院治疗或者吃药改变我们的特质，从而再回到饮酒初期那种正常的、适度社交饮酒的状态。

22. Alcoholism is a progressive and potentially fatal disease. This disease is caused by the body's sensitivity to alcohol, combined with a psychologically difficult-to-overcome compulsive desire for drinking. Currently, there is no medication or psychological treatment that can "cure" it - we cannot simply rely on hospitalization or medication to change our traits and return to the normal, moderate social drinking state at the beginning of our drinking.

23. 有助于改善自己的社交关系 这样是否能提高我们对食物美味的享受能力对于想喝醉酒的想法，无论是赞成还是反对，其所衍生的反应甚至更加极端。不胜酒力可能被视为只是好玩或者只是丢脸。

23. Helps to improve one's social relationships – whether this increases our ability to enjoy the deliciousness of food is debatable. As for the desire to get drunk, whether one is for or against it, the reactions it generates are even more extreme. Inability to drink alcohol may be seen as just for fun or just a matter of shame.

24. 控制情绪不是指情绪爆发的时候强行压制，那样只会让自己憋成内伤。而是要修炼自己的心态，以一个适合自己的价值观看待世界。不管碰到什么人，遭遇什么事，经历什么处境，都可以心平气和，从容不迫，稳如泰山。

24. Controlling one's emotions does not mean forcibly suppressing them when they爆发, for that will only harm oneself internally. Instead, it is about cultivating one's mindset, and viewing the world from a perspective that suits one's own values. No matter who one encounters, what experiences one faces, or what situations one goes through, one can remain calm and composed, as steady as a mountain.

25. 虽然我们已经远离了醉生梦死的日子，但是酒瘾疾病依旧徘徊不去。所以我们已经发觉到，如果能够设法去除许多开始又再度萌芽发根的旧观念，将有助于我们康复的疗程。

25. Although we have moved away from the days of living in a dreamlike state, the disease of alcoholism still lingers. Therefore, we have found that if we can manage to eliminate many of the old ideas that are starting to take root again, it will help us in our recovery process.

26. 我们可以调整所有一切与喝酒问题有关联的生活细节。

26. We can adjust all the life details associated with the drinking issue.

27. 然而，过一段时间，誓言和痛苦的记忆都会被抛之脑后。我们在某个时刻又开始喝酒了。我们的“永远”总是不能持久。

27. However, after a while, the vows and the memories of pain are all forgotten. At some point, we started drinking again. Our "forever" never seems to last.

28. 我们现在可以使用非常具体的标准用来衡量一个想法目前的实用和真实性。我们能够对自己说“那正是我在喝酒时经常有的想法，这种思考模式现在是否有助于我保持清醒？今天这种思想对我而言是否有益”我们过去很多陈旧的观念——特别是那些关于酒精、喝酒、醉酒、以及酒依赖方面的想法（或是嗜酒的问题，如果你比较认同此一措辞）——对我们而言不是毫无价值，就是实际上在自我毁灭，去除掉那些想法将会是极大的解脱。

28. We now have very specific criteria to measure the practicality and authenticity of an idea at present. We can ask ourselves, "That's exactly the kind of thought I often have when I'm drinking; does this mode of thinking help me stay sober? Is this thought beneficial to me today?" Many of our outdated concepts — especially those concerning alcohol, drinking, intoxication, and alcohol dependence (or alcoholism, if you prefer that term) — are either of no value to us or are actually self-destructive. Getting rid of those thoughts would be a great relief.

29. 尝试培养新的嗜好。选择不会太昂贵或要求太高、纯粹娱乐消遣、没有竞赛压力却令人耳目一新、振作精神的活动。例如歌唱、写作、热带鱼、木工、篮球、烹饪、赏鸟、业余表演、木雕、园艺、吉他、**、舞蹈、石雕、盆栽、收藏等。许多人发觉，自己现在真正喜爱的活动竟然是过去从未考虑尝试的嗜好。

29. Try to cultivate new hobbies. Choose activities that are not too expensive or demanding, purely for entertainment and leisure, refreshing and invigorating without the pressure of competition. For example, singing, writing, tropical fish, woodworking, basketball, cooking, bird watching, amateur performances, wood carving, gardening, guitar, **, dance, stone carving, bonsai, collecting, and so on. Many people find that the activities they truly enjoy now are hobbies they never considered trying before.

30. 有些人完全无法容忍从未喝醉的人，其他人则是鄙视喝得太醉的人。就现今医疗保健所发现的结论，目前对改变这些态度所能发挥的影响力仍然相当有限。当我们第一次听到“嗜酒者”这个名词时，我们大多数人都会联想到是专门指那些年迈、衣衫褴褛、浑身颤抖或是在行乞令人讨厌的人，或是在贫民窟里喝醉酒的人。

30. Some people cannot tolerate those who have never been drunk, while others look down upon those who get too drunk. According to conclusions found in present-day medical care, the influence that can be exerted to change these attitudes is still quite limited. When most of us first hear the term "alcoholic," we tend to associate it specifically with the elderly, in tattered clothes, shaking all over, or the annoying beggars, or those drunk in the slums.

31. 如果饮酒的愿望过于强烈，那就把24小时分成更小的单元——至少一小时——我们可以忍受这种暂时的停酒引起的不舒服，那再多一小时！再一小时！再继续下去。我们今天成功了，我们就有理由相信我们明天也能做到。

31. If the desire to drink is too strong, divide the 24 hours into smaller units - at least one hour - we can endure the discomfort caused by this temporary abstinence, just one more hour! Another hour! Keep going. If we succeed today, we have reason to believe we can do it tomorrow as well.

32. 一段值得思考的话：

32. A thought-provoking statement:

33. 很多戒不了酒的嗜酒者会将嗜酒过度归咎于自己道德观念薄弱，或认为是由于自己心态不平衡所致。然而嗜酒在道德上没有什么不对的，因为这是一种疾病。在这个阶段，单靠自身的意志力量是无法将其克服的，因为嗜酒过度者在酒面前已经丧失了自由选择的能力。

33. Many alcoholics who are unable to quit blame their excessive drinking on weak moral values, or believe it is due to an imbalanced mindset. However, there is nothing morally wrong with alcoholism, as it is a disease. At this stage, it is impossible to overcome it solely through willpower, because excessive drinkers have already lost the ability to make free choices in the face of alcohol.

34. 游泳、跑步、骑自行车、瑜珈或医生建议的其它运动。

34. Swimming, running, cycling, yoga, or any other physical activities recommended by a doctor.

35. 但其实上午八卦一下别人，下午再生个闷气，这种看不见的事，最消耗精神力。

35. But actually, chatting about others in the morning and then harboring a grudge in the afternoon, these unseen things are the most exhausting of one's mental energy.

36. 当我们从一般性喝的多发展为嗜酒时，经常的醉酒严重干扰了生活和工作，于是我们减少饮酒次数，或试图把酒量控制在一到两杯，或从高度酒换成啤酒或葡萄酒，好让自己不要醉得太厉害。也许我们可以保持一段时间滴酒不沾，然后遇到机会（一些特别庆典、个人困惑或根本没有特别的事），我们又会开始喝酒，开始我们想只喝一杯吧，由于一杯酒并未导致什么严重后果，我们觉得再喝一杯也是安全的。但事实证明那只是个陷阱——当我们喝了两三杯，感觉不错，然后觉得以我们的酒量再喝一两杯也不会有什么问题。结果我们控制不住的喝得太多，回到了原来烂醉如泥的状况。

36. As we progress from general drinking to alcoholism, frequent intoxication seriously disrupts our lives and work. We then reduce the frequency of drinking, or try to limit ourselves to one or two glasses, or switch from strong spirits to beer or wine, in order to avoid getting too drunk. Perhaps we can maintain abstinence for a while, but then an opportunity arises (a special celebration, personal confusion, or simply nothing special), and we start drinking again. We begin with the intention to have just one glass, as one glass did not lead to any serious consequences, and we feel it is safe to have another. However, it turns out to be a trap – after drinking two or three glasses and feeling fine, we think that having another one or two won't be a problem, given our capacity. As a result, we lose control and end up drinking excessively, returning to the state of being completely drunk.

37. 一旦停酒之后 ，那些空余出来的时间要如何打发 我们中大部分人都有正式工作要做，但仍然有许多空出的时间必须打发。所以我们必须培养新的爱好、安排丰富多彩的活动，以填补这些时光，同时也给原本一度沉迷于酒精之中的精力找到适当宣泄的渠道。

37. Once we stop drinking, how should we spend the free time? Most of us have formal jobs to attend to, but there are still many idle hours that need to be filled. Therefore, we must cultivate new hobbies, arrange for a variety of activities, to fill these moments, and also provide an appropriate outlet for the energy that was once lost in alcohol.

38. 自愿去做一些有用的服务。许多医院、儿童服务机构、社会福利团体都非常需要志愿者提供各项服务。我们可以有很多选择，当我们能够对他人有所贡献时， 即使只是微不足道的服务 ，我们也会觉得特别受用，甚至在谈论参与这些活动的过程及其相关讯息时，我们也会感觉非常有兴趣而特别投入。

38. Voluntarily engage in useful services. Many hospitals, children's service institutions, and social welfare groups are in great need of volunteers to provide various services. We have many options, and when we are able to contribute to others, even if it is a trivial service, we feel particularly fulfilled. Moreover, even when discussing the process of participating in these activities and related information, we feel extremely interested and deeply involved.

39. 我们只是尝试着过好今天（现在），仅仅为了保持清醒－－它的确奏效。一旦这种思维方式成了我们思想中的一部分，我们发现以24小时为一阶段的生活对于处理其它的一些事情同样有效和令人满意。

39. We merely try to make the most of today (now), just to keep ourselves alert – it really works. Once this way of thinking becomes a part of our mindset, we find that living in 24-hour increments is just as effective and satisfying for dealing with other matters.

40. 同时有许多人仍然相当确信任何喝酒行为完全都是不道德，直接导致犯罪、痛苦、耻辱和死亡。无论我们对喝酒的感觉曾经是什么，正面或负面，通常是强烈而又情绪化远多于理性。或许我们对于喝酒的态度仅仅只是无意识的，不假思索的全盘接收他人的意见。

40. At the same time, many people are still quite convinced that any drinking behavior is completely immoral, directly leading to crime, suffering, shame, and death. Regardless of how we felt about drinking in the past, whether positively or negatively, it is usually more intense and emotional than rational. Perhaps our attitude towards drinking is merely unconscious, thoughtlessly accepting others' opinions without giving it a second thought.

41. 成千上万的嗜酒者无法停止饮酒，我们不仅看到许多嗜酒者把自己喝死――死于震颠性谵妄的“戒断”综合症（DT’s）或痉挛，或死于由饮酒导致的肝硬化，还有许多没有正式归于酒精中毒而确由喝酒导致的死亡。而且在车祸、溺水、自杀、杀人、心脏病、火灾、肺炎或中风等被列为死亡的直接因素时，事实是嗜酒者的严重饮酒行为导致了致死的条件与直接起因。

41. Tens of thousands of alcoholics are unable to stop drinking. We not only see many alcoholics kill themselves through delirium tremens (DTs) or seizures as a result of withdrawal, or through liver cirrhosis caused by alcohol consumption, but also many deaths that are not formally attributed to alcoholism but are indeed due to alcohol consumption. Furthermore, when traffic accidents, drowning, suicide, homicide, heart disease, fires, pneumonia, or strokes are listed as direct causes of death, the fact is that the severe drinking behavior of alcoholics has created the conditions and direct causes leading to death.

42. 因此我们无需为我们的疾病感到难堪，这没什么不光彩。这不是我们的错，我们并不想成为嗜酒者，我们也没有试图去得这种病就像没有人愿意得肺炎一样。经验表明，只要你有戒酒的强烈愿望，并充分认识问题的严重性，能以脱离酒精、充满幸福的方法来照料自己，那么你依然可以幸福、健康并且有价值地像正常人一样生活。

42. Therefore, there is no need for us to feel ashamed of our illness, as it is nothing to be ashamed of. It is not our fault, and we do not want to become alcoholics, nor do we try to get this disease any more than no one would want to get pneumonia. Experience shows that as long as you have a strong desire to quit drinking and fully understand the severity of the problem, you can take care of yourself in a way that is free from alcohol and filled with happiness, then you can still live a happy, healthy, and valuable life like a normal person.

43. 每个人都有自己的因果和命运，不会因为你的过度操心而改变别人的因果，反而会因为你自己的横加干预而背负别人的命运。

43. Everyone has their own karma and destiny, and your excessive worry will not change another person's karma. Instead, it may lead you to bear the destiny of others due to your own intervening.

44. 搞死自己最快的方式，就是胡思乱想，操心过多，情绪失控。

44. The fastest way to harm yourself is through excessive daydreaming, overthinking, and losing emotional control.

45. 而这些老旧的思想，也确实一再地重复发生。我们所努力想要达成的目标就是希望能够从过去陈旧观念的束缚中，重新获得一种放松而自由的感觉。很多我们过去思考方式的习惯及

45. And these outdated ideas indeed recur repeatedly. The goal we strive to achieve is to regain a sense of relaxation and freedom from the constraints of outdated concepts. Many of the habits and ways of thinking we had in the past...

46. 去上课。学习日语或是英语？喜爱历史或数学？想了解考古学或人类学？或者烹饪、电脑操作，那就去参加函授课程、电视大学或成人教育（只为兴趣，不一定要有学分证书）。还有很多地方都有每周只要上一天的课程，何不尝试一下？上课不仅可以开阔视野，更可以拓宽生活领域。万一你对上课内容感到厌倦，不要犹豫马上退出。学会放弃对自己无益或是没有正面、积极、健康意义的活动，我们才能够鼓起勇气重新面对，才有机会去领略喝酒之外崭新的生活层面。

46. Go to class. Learn Japanese or English? Are you interested in history or mathematics? Would you like to learn about archaeology or anthropology? Or maybe cooking, computer operation? Then why not enroll in correspondence courses, TV university, or adult education (for interest, not necessarily for credit certificates)? Many places offer courses that only meet once a week. Why not give it a try? Attending classes can not only broaden your horizons but also expand your life domain. If you get tired of the class content, don't hesitate to quit immediately. By learning to give up activities that are not beneficial to ourselves or lack positive, active, and healthy meaning, we can muster the courage to face new challenges and have the opportunity to explore a fresh life perspective beyond drinking.

47. 在我们酗酒的过程中，固定的时段、熟悉的地点以及习惯的活动。尤其是在疲累、饥饿、寂寞、愤怒或是特别高兴的时候，这些看似平常、重复出现的场景，对我们清醒的生活而言都是危险的陷阱。

47. In our process of intoxication, fixed periods of time, familiar locations, and habitual activities. Especially during times of fatigue, hunger, loneliness, anger, or extreme happiness, these seemingly ordinary and recurring scenes are dangerous traps for our sober lives.

48. 在酗酒的日子里，我们经常会在非常难受的时候很严肃的发誓“再也不喝了。””我发誓要一年不喝。”,从心里说，我们真的是不想再喝醉了。当然有些人会有所保留：说这个誓言只是针对于“烈酒”，而不是啤酒。其实啤酒与葡萄酒也会让我们喝醉，只是需要喝更多的量来达到与白酒一样的效果。我们喝啤酒与葡萄酒醉酒所受的伤害同我们喝烈酒一样。

48. During the days of heavy drinking, we often solemnly swear in moments of extreme discomfort, "I'll never drink again." "I发誓一年不喝酒." To be honest, we truly don't want to get drunk anymore. Of course, some people might hold back: saying that this vow is only for "strong spirits" and not for beer. In fact, beer and wine can also make us drunk, just that we need to drink more to achieve the same effect as white spirits. The harm we suffer from getting drunk on beer and wine is the same as that from drinking strong spirits.

49. 重拾往昔乐趣。一件你多年没有润色的水彩画、桌球或围棋、阅读札记等，延续这些爱好。但如果觉得已不再适合你，就直接舍弃。

49. Rediscover the joys of the past. Take up a hobby you haven't polished in years, such as watercolor painting, billiards, Go, or reading notes, and continue with these interests. But if you find they no longer suit you, just let them go.

50. 也许举几个例子就足以说明我们抛弃这些陈旧而无用的观念之益处。当我们在十几岁的青少年时期，对很多人而言，喝酒是一种宣誓证明，用来表示我们已经不再是小孩子，或者我们已经长大成人，而且聪明老练、见过世面或者足够强大可以违抗父母和其它权威。

50. Perhaps a few examples would be enough to illustrate the benefits of shedding these outdated and useless notions. During our teenage years, for many, drinking serves as a rite of passage, a declaration that we are no longer children, or that we have grown into adulthood, and are smart, savvy, worldly, or sufficiently strong to defy our parents and other authorities.

51. 我们越想要远离酒精，想喝酒的念头就越挥之不去。因此简单地远离酒（或不去想喝酒）是不够的。

51. The more we want to distance ourselves from alcohol, the more irresistible the urge to drink becomes. Therefore, simply staying away from alcohol (or not thinking about drinking) is not enough.

52. 所谓精神内耗，就是心中的戏太多。言未出，心中已演千百遍。事未至，心中已过万重山。事已毕，假象苦难愁不展。经常为了过去的事情而耿耿于怀，为了还没有发生的事情而惴惴不安，为了当下鸡毛蒜皮的事情而郁郁寡欢。

52. What is called "mental consumption" is the excessive drama in one's heart. Words have not yet been spoken, but they have been played out a thousand times in the mind. Events have not yet arrived, but they have already crossed ten thousand mountains in the heart. When things are over, false appearances of suffering and worries are not unfolded. They are often burdened by past events, anxious about things that have not yet happened, and unhappy about trivial matters in the present.

53. 此一疾病侵袭的对象不分其年龄、信仰、种族、性别、智力、背景、情绪、健康、职业、家庭状况、体质好坏、饮食习惯、社会或经济地位或其它一般的个性。问题不在于你喝多少或怎么喝、何时喝、为什么喝，而是喝酒如何影响到你的生活——当你喝酒时发生过什么事。

53. This disease does not discriminate against its victims based on age, beliefs, race, gender, intelligence, background, emotions, health, occupation, family status, physical constitution, dietary habits, social or economic status, or any other general personality traits. The issue is not how much you drink, how you drink, when you drink, or why you drink, but rather how drinking affects your life—the things that happen to you when you drink.

54. 放松地玩！并非我们日常生活中所作的每一件事都一定必须要积极进取、求新求变。我们也需要去做一些纯粹只为了兴趣的活动，诸如你喜欢的风筝、动物园、喜剧**、灵魂音乐、侦探小说等等；都不喜欢的话，找其它一些好玩而又与喝酒无关的活动，纯粹为了犒赏自己。

54. Play relaxedly! Not everything we do in our daily lives needs to be ambitious and innovative. We also need to engage in activities purely for the sake of interest, such as the kite you like, the zoo, comedy, soul music, detective novels, and so on; if you don't like those, find other fun activities that have nothing to do with drinking, purely to reward yourself.

55. 现在对此问题有充分了解的人都知道这全都是废话。然而尽管如此，我们过去所残留的那些模糊不清的概念，在我们刚开始试着保持清醒之际，依旧萦绕在我们心中。

55. Those who have a full understanding of this issue now know that it's all nonsense. However, despite this, the vague concepts we have left behind still linger in our minds as we begin to try to stay清醒.

56. 在过去嗜酒期间我们从生活当中累积下来一些根深蒂固的想法，即使在我们停止喝酒之后，却无法像变魔术一般，转瞬间就消失无踪。

56. During our period of heavy drinking, we accumulated some deeply rooted ideas from life, which, even after we stopped drinking, cannot be magically vanished in a flash.

57. 下面我们要介绍一些方法，只要认真的实行将有助于你避免复饮。

57. Below, we will introduce some methods that, if implemented diligently, will help you avoid relapse.

58. 害（包括对于心脏、血管、胃、肺部、口腔、脑部等等）这是我们从前所未曾怀疑过的状况。药理学家以及其他的成瘾治疗专家，现在都已经认为酒精无论是使用作为饮料、兴奋剂、镇静药、补药或是安定剂，不能完全视之为安全无虞。但就每个单一个案而言，其本身并未必会直接导致身体伤害或精神恶耗。

58. Harms (including those to the heart, blood vessels, stomach, lungs, mouth, brain, etc.) are conditions we never would have suspected before. Pharmacologists and other addiction treatment experts now all believe that alcohol, whether used as a beverage, stimulant, sedative, tonic, or anxiolytic, cannot be considered completely safe and without risk. However, for each individual case, it is not necessarily directly harmful to the body or mentally detrimental.