在浩瀚的生命长河中，有一种力量，它悄无声息地吞噬着我们的活力。这种力量，犹如一双无形的手，将恐惧与自怜紧紧束缚，将我们推向无尽的深渊。它，便是“恐惧进食”与“自怜自艾”两大行为。在这篇文章中，我们将揭开这两大行为的神秘面纱，探寻它们如何影响我们的身心，并探寻摆脱它们的途径。

In the vast river of life, there is a force that silently devours our vitality. This force, like an invisible hand, tightly binds fear and self-pity, pushing us into an endless abyss. It is the two behaviors known as "fear eating" and "self-pity." In this article, we will unveil the mysteries of these two behaviors, explore how they affect our body and mind, and seek out ways to overcome them.

1. 其次，科学不是金科玉律，而是一种不断进步的学术探索。今天所谓科学的饮食观，在未来未必科学，或者未必是健康的金标准。比如，以前认为，脂肪太多不利于健康。现在很多研究发现，脂肪多，好处也很多。

1. Secondly, science is not an immutable law, but a continuous academic exploration. The so-called scientific dietary views today may not be scientific or may not be the gold standard for health in the future. For example, in the past, it was believed that too much fat was harmful to health. Now, many studies have found that having more fat also has many benefits.

2. 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。

2. Many alcoholics who are unable to quit drinking often blame their excessive drinking on weak moral values or attribute it to an unbalanced mindset. However, there is nothing morally wrong with being an alcoholic, as it is a disease. At this stage, relying solely on one's own willpower is insufficient to overcome it, because excessive drinkers have already lost the ability to make free choices in the face of alcohol.

3. 有些人过于重视自己的健康，对饮食的要求极尽苛刻。比如严格禁烟禁酒，不吃油腻，甜腻的食物，不喝饮料，甚至不喝茶。再如，不吃晚饭，每顿只吃很少，轻断食，辟谷等。

3. Some people attach too much importance to their health and are extremely strict about their diet. For example, they strictly prohibit smoking and drinking, avoid greasy and sweet foods, do not drink beverages, and even do not consume tea. Another example is not having dinner, eating very little at each meal, practicing intermittent fasting, or practicing the practice of fasting.

4. 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。

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

5. 多年嗜酒生活使得我们对别人猜疑、不信任以及以自我为中心。我们习惯性地表现出偏狭、固执、冷漠的姿态，仿佛我们一向就是孤僻、难以相处的人。

5. Years of a drinking habit have made us suspicious, distrustful, and self-centered towards others. We habitually show a narrow-minded, stubborn, and indifferent attitude, as if we have always been reclusive and difficult to get along with.

6. 当然，现实生活里还有许多值得我们期待的事物：最近我们是否好好享受人生？我们是否积极进行自我调整和改进？我们可曾错过欣赏美丽的夕阳或是一轮新月？可否享用一顿美好的晚餐？有无与自己喜爱的人一同度假出游或是开开玩笑，或是展开一段新的恋情？我们确实要让自己快乐，这是我们能够做到的，为什么不去做呢。

6. Of course, there are many things in real life that are worth looking forward to: Have we recently fully enjoyed life? Have we actively engaged in self-adjustment and improvement? Have we ever missed the beautiful sunset or a crescent moon? Have we been able to enjoy a delightful dinner? Have we spent time with our loved ones on a vacation, had a good laugh, or embarked on a new romance? We truly need to make ourselves happy, and this is something we can achieve. Why not go ahead and do it?

7. 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。

7. Enjoy leisurely! Not everything we do in our daily lives needs to be proactive and innovative. We also need to engage in activities that are purely for the sake of interest, such as the kites you like, the zoo, comedy, soul music, detective novels, and so on. If you don't like any of these, find other fun activities that have nothing to do with drinking, simply to reward yourself.

8. 心不动，则万事不扰，海阔天空。

8. If the heart remains undisturbed, all things will not disturb, and it will be as vast as the sea and as boundless as the sky.

9. 严重酗酒的人一般不了解自己身体为什么疲惫。其实，至少有三个源自于酒精特点的原因：①酒精属于高热量饮料，能够快速提供能量；②酒精麻痹了中枢神经系统，使得酗酒者无法察觉到身体不适的症状；③当酒醉麻痹状况逐渐消失后，随之而来的焦虑又引起另一种紧张感。

9. Severe alcoholics generally do not understand why they feel tired. In fact, there are at least three reasons stemming from the characteristics of alcohol: ① Alcohol is a high-calorie beverage that can quickly provide energy; ② Alcohol numbs the central nervous system, making it impossible for the alcoholic to detect symptoms of physical discomfort; ③ After the intoxicated state gradually fades, the subsequent anxiety brings about another kind of tension.

10. 保持每一天的清醒，意思就是，我们必须采取任何必要的行动保持滴酒不沾，同时也尽量避免去做任何有可能激发我们饮酒欲望的事。即使有任何的不便，也在所不惜。

10. To stay sober every single day means that we must take any necessary actions to abstain from alcohol and also to avoid doing anything that might ignite our desire to drink. Even if there are any inconveniences, we are willing to bear them.

11. 独自一人面对酗酒问题的挑战是多么的危险，即使我们有极大的决心和愿望，也几乎没有任何单凭自己个人的力量能够战胜酒精的例子。独自一人时，想喝酒的念头往往偷偷地、狡猾地出现在脑海中。当我们感到寂寞空虚时，想喝酒的冲动似乎总能更快速、更强劲的击败我们。

11. How dangerous it is to face the challenge of alcoholism alone; even with the greatest determination and will, there are almost no examples of individuals who have overcome alcoholism solely through their own personal strength. When alone, the temptation to drink often sneaks in slyly and cunningly into the mind. When we feel lonely and empty, the urge to drink seems to always overcome us more quickly and strongly.

12. 走出 “如果”的陷阱

12. Stepping out of the Trap of "If"

13. 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。

13. Try cultivating new hobbies. Choose activities that are not too expensive or demanding, purely for entertainment and leisure, refreshing and invigorating without any competitive pressure. For example, singing, writing, tropical fish, woodworking, basketball, cooking, bird watching, amateur performances, wood carving, gardening, guitar, [missing word], dance, stone carving, bonsai, collecting, and so on. Many people find that the activities they truly enjoy now are hobbies they never even considered trying before.

14. 我们起初喝酒主要是为了交际应酬的原因，酒精灌入体内有助于我们瞬间表现得热情开朗、左右逢源。

14. Initially, we mainly drank alcohol for social reasons; the intake of alcohol helps us to suddenly appear enthusiastic and outgoing, and to make good connections with others.

15. 我们必须谨记：安眠药并不能解决我们嗜酒者的失眠问题。经验表明，依赖药物，最终不可避免的会复饮！况且借助药物入眠，需要承担很大风险。因此，我们宁愿忍受短期的不适，也不愿冒险借助药物，直到身体重新恢复健康的睡眠习惯。

15. We must always keep in mind that sleeping pills do not solve the insomnia problems for alcoholics. Experience shows that dependence on medication will inevitably lead to a relapse! Moreover, relying on medication to fall asleep entails significant risks. Therefore, we would rather endure short-term discomfort than take the risk of using medication until our bodies restore healthy sleep habits.

16. 在我们停酒后，焦虑不安的感觉仍会持续一段时间，并导致躁郁及失眠。同时我们也经常感到十分疲倦和昏昏欲睡，这两种情况时常会交替出现。随着停酒过程的延续，这两个问题都会逐渐好转，毋需担忧。

16. After we stop drinking, the feeling of unease and anxiety may persist for a while and lead to mania and insomnia. At the same time, we also often feel extremely tired and drowsy, and these two conditions often alternate. As the process of stopping drinking continues, both of these problems will gradually improve, so there is no need to worry.

17. 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。

17. The more we want to stay away from alcohol, the more persistent the desire to drink becomes. Therefore, simply staying away from alcohol (or not thinking about drinking) is not enough.

18. 在摆脱酒精的桎梏后，我们很多人曾在夜深人静或是黎明破晓时，惊惧的发现自己竟然做了一个鲜明生动的有关自己复饮的噩梦。 我们对于复饮的状况感到如此的震惊与痛苦，但这种现象并不是一件坏事，它表示：我们确实已经痛改前非，领悟到自己不能再这样继续狂喝滥饮，所以我们在梦中、在潜意识里也认同自己保持清醒的选择。

18. After breaking free from the shackles of alcohol, many of us have found ourselves, in the dead of night or at the break of dawn, trembling in fear as we realized that we had been having vivid, haunting nightmares about our relapse. We are so shocked and distressed by the prospect of relapse, but this phenomenon is not a bad thing. It signifies: we have indeed made a complete change, realized that we cannot continue to binge drink in this manner, and therefore, even in our dreams and subconscious, we affirm our choice to remain sober.

19. 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。

19. Therefore, there is no need for us to feel ashamed of our illness; it is not dishonorable. It is not our fault, and we did not want to become alcoholics, nor did we try to get this disease any more than no one would wish to get pneumonia. Experience shows that as long as you have a strong desire to quit drinking and fully recognize the seriousness 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.

20. 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。

20. Rediscover the joys of the past. A watercolor painting, billiards, go, reading notes, etc., that you haven't polished for years—continue these hobbies. But if you feel they no longer suit you, just let them go.

21. 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。

21. Voluntarily engage in useful services. Many hospitals, children's service institutions, and social welfare organizations are in great need of volunteers to provide various services. We have many choices, and when we are able to contribute to others, even if it is just a trivial service, we will feel particularly rewarding. Moreover, even when discussing the process of participating in these activities and related information, we will feel extremely interested and fully engaged.

22. 有时候一个喝了很多酒的人或者原来的酒友，对于你突然不喝酒不满意，你碰到这种强迫的情况并心情不愉快时，请记住有千上万正在戒酒的吧友支持你，即使我们不在现场，但我们的心与你同在 。你要学习避开这一类的人，有时候完全可以找个借口直接离开，即便得罪这类人也不是什么大不了的事。 毕竟我们不过是采取必要的措施以维护自己的健康。

22. Sometimes, a person who has been drinking heavily or an old drinking buddy may be dissatisfied with your sudden decision to stop drinking. When you encounter such a coercive situation and feel unhappy, remember that there are thousands and thousands of recovering alcoholics who support you. Even though we are not present, our hearts are with you. You should learn to avoid such people, and sometimes it is perfectly fine to find an excuse to leave directly, even if it offends them. After all, we are merely taking necessary measures to maintain our own health.

23. 如果我们戒酒的原因是为了妻子、 丈夫、 孩子、 情人 、父母 、其它的亲人或朋友的缘故 ，或者是为了工作为了取悦老板，那将是愚昧和危险的，也无法保持长久的清醒。

23. If the reason we are giving up alcohol is for the sake of our wife, husband, children, lover, parents, other relatives, or friends, or in order to please our boss at work, that would be foolish and dangerous, and it would also be impossible to maintain a long-term state of sobriety.

24. 在戒酒的初期， 与从前的酒肉朋友保持适当距离，或者找个合理的借口来避开以喝酒为主要活动的宴会是明智的做法。但是迟早我们必须出席一些喝酒的聚会，因此如何面对酒局很重要。

24. In the early stages of giving up alcohol, it is wise to maintain a proper distance from former drinking friends or to find a reasonable excuse to avoid attending banquets where drinking is the main activity. However, sooner or later, we must attend some drinking gatherings, so how to face these situations is very important.

25. 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。

25. Alcohol dependence is an addictive behavior towards alcohol. Like any other addictive substance, alcohol being a soft drug, the only way to maintain our recovery state is to stay away from the first dose that leads to our addiction.

26. 一生潇洒的长寿老人蔡澜说：

26. The elegant and long-lived elder Cai Lan once said:

27. 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。

27. Alcoholism is a progressive and potentially fatal disease. It is caused by the body's sensitivity to alcohol, combined with an irresistible desire to drink that is difficult to overcome on a psychological level. Currently, there is no medication or psychological treatment that can "cure" it—we cannot simply rely on hospital treatment or medication to change our nature and return to the normal, moderate social drinking of our early drinking days.

28. 我们酗酒时也不时地与人接触。然而大部分我们认为重要的对话几乎都深藏在自己心里，从不轻易出口。我们十分确定自己一直不被人理解，而且我们往往也不太在乎自己是否被其它任何人理解。

28. Even when we are drunk, we occasionally interact with others. However, most of the important conversations we consider are deeply buried within ourselves and rarely spoken out. We are very certain that we have never been understood by others, and we often don't care much whether we are understood by anyone else.

29. 这就提醒我们，初期停酒阶段必须要有充分的休息。因为当我们疲倦时，往往又会产生再端起第一杯酒的念头。

29. This reminds us that during the initial stage of abstinence, it is essential to have adequate rest. Because when we are tired, we often tend to have the urge to pick up the first drink again.

30. 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。

30. We just try to make the most of today (now), just to stay alert – it really works. Once this way of thinking becomes a part of our mindset, we find that living in stages of 24 hours is equally effective and satisfying for dealing with other things.

31. 当然越早向我们熟识的人坦白事实的真相对自己越好。大部分友善的人会赞赏我们的诚实并鼓励我们为摆脱酒瘾所付出的努力。对别人大声说出我们不喝酒可以给我们自己很大的帮助， 强化我们保持清醒的决心，同时可能会有一项附带作用 : 有时候当我们做出如此的声明后，会鼓励其它有些想要或需要喝酒的人不喝，别人并不会看低你。

31. Of course, the sooner we confess the truth to the people we are familiar with, the better it is for ourselves. Most friendly people will appreciate our honesty and encourage us for our efforts to overcome alcoholism. Declaring publicly that we do not drink can greatly help us, reinforcing our resolve to stay sober, and it might have an additional effect: sometimes, after making such a statement, it can encourage others who might want or need to drink not to do so, and people will not look down on you.

32. 最好的饮食观，是该吃就吃，该喝就喝。只有凡事有度，不要过度，就是最好的方式。

32. The best diet view is to eat when you should and drink when you should. Only when you have moderation in everything and do not overdo it, is it the best way.

33. 重新检查自己的生活起居习惯，看是否因某种不良习惯造成了自己的睡眠障碍。例如，晚上是否喝了太多茶或者咖啡？饮食是否适度节制？有没有适量的运动？消化道系统的运作是否正常？

33. Re-examine your daily living habits to see if any bad habits are causing your sleep disturbances. For example, did you drink too much tea or coffee at night? Is your diet moderately controlled? Do you have enough exercise? Is the digestive system functioning normally?

34. 打扮自己。我们大部分人知道很多方式剪个新发型、穿件新衣服、换副眼镜、甚至更新牙齿，都会有出乎意料、令人愉悦的效果。

34. Dress yourself up. Most of us know that ways like getting a new haircut, wearing new clothes, changing glasses, or even updating our teeth can have surprisingly pleasant effects.

35. 另外如果在出席宴会之前在胃里先补充一些营养东西对于你稳定情绪是有益的， 你也可以随身带着一小包你最喜欢的糖果或是替代食品 。有时候如果在吃完晚餐后，晚上还有很长的喝酒时间时，我们也可以提前离开。大多数的人几乎完全不在意我们的离去， 他们太忙着喝酒或是诸如此类的事 。

35. Additionally, if you consume some nutritious food before attending the banquet, it can be beneficial for stabilizing your mood. You can also carry a small bag of your favorite sweets or alternative foods with you. Sometimes, if there is a long drinking session after dinner, we can also leave early. Most people are almost completely indifferent to our departure; they are too busy with drinking or similar activities.

36. 但是这些 “ 如果 “ 都是我们承担不起的假设前提条件 。

36. However, these "ifs" are assumption premises that we cannot afford.

37. 游泳、跑步、骑自行车、瑜珈或医生建议的其它运动。

37. Swimming, running, cycling, yoga, or any other exercise recommended by a doctor.

38. 着手处理忽略已久的家庭杂务。整理衣柜、梳妆台、将文件分门别类归档、或是处理我们拖延很久的事务。但我们在做这些事时，不要贪多，量力而行。不要一次清理整个厨房或是整理所有文件， 而是一次清理一个抽屉或一个档案夹，其它工作改天再做。

38. Start tackling the long-neglected household chores. Organize the closet, dresser, categorize and archive documents, or deal with those tasks we have been delaying for a long time. However, while doing these things, do not overdo it and proceed according to your capabilities. Do not clean the entire kitchen or organize all the documents at once, but instead, clean one drawer or one file folder at a time, and leave the rest for another day.

39. 不管遇见什么人，遭遇什么事，不管自己有多难，永远不要自怜自怨，伤春悲秋，怨天尤人。否则，就会陷入负面情绪的循环之中，不能自拔，一生痛苦。

39. No matter who you meet or what you encounter, regardless of how difficult you may be, never indulge in self-pity or melancholy over the changing seasons, blaming the heavens or others. Otherwise, you will fall into a cycle of negative emotions, unable to pull yourself out, and lead a life of suffering.

40. “优先的事 优先处理”

40. "Priorities should be dealt with in order of priority."

41. 也许我们昨天喝酒了，但可以决定今天不喝。无论遇到什么诱惑和愤怒，我们尽我所能努力避免今天喝第一杯酒。

41. Perhaps we drank last night, but we can decide not to drink today. No matter what kind of temptation and anger we encounter, we will do our best to avoid taking the first drink of the day.

42. 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。

42. When we first started to quit drinking, looking back at our past drinking habits was very helpful in finding ways to overcome alcohol addiction. The places where we were often accustomed to buying alcohol, perhaps a supermarket on our way to work, or the specific spots where each of us had our favorite drinking locations, whether it was for joy with friends or a habitual daily drink at a fixed time, we could discover from our past drinking patterns the times and days we were in the habit of drinking.

43. 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。

43. Go to class. Learn Japanese or English? Prefer history or mathematics? Want to know about archaeology or anthropology? Or cooking, computer operations? Then join correspondence courses, television university, or adult education (just for interest, not necessarily for credits). There are many places that offer courses requiring only one day 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 content, don't hesitate to quit immediately. By learning to give up activities that are not beneficial to ourselves or lack positive, proactive, and healthy meaning, we can gather the courage to face new challenges and have the opportunity to explore a fresh layer of life beyond drinking.

44. 一个人越是对饮食百般挑剔，怕这怕那，战战兢兢，越不利于健康长寿。

44. The more a person is picky about their diet, fearing this and that, and trembling in fear, the more it is不利于 health and longevity.

45. 有时我们所做到的略低于原先预期，甚至我们的想法和行动也可能有点退步。但我们应该释然——我们并不是完美无缺的生物，我们应该肯定自己有所进步，而不只是一味地叹息达不到完美的境界。

45. Sometimes what we achieve is slightly below our original expectations, and even our thoughts and actions may take a step back. But we should be at ease—we are not perfect beings, and we should affirm that we have made progress, rather than just continually sighing about our inability to reach perfection.

46. “优先的事，优先处理”意即不论身处何时、何地，在任何情况下，戒酒对我们而言是最为重要的、生死攸关的大事——如果我们没有努力维持身体健康，保护自己的性命，我们就无法拥有家庭、事业、朋友。我们必须首先拯救自己的生命，才能珍惜我们所拥有的一切。

46. "Priorities should be handled in order of importance" means that regardless of where and when we are, under any circumstances, sobriety is the most important and life-and-death matter for us – if we do not strive to maintain our physical health and protect our lives, we cannot have a family, career, or friends. We must first save our own lives in order to cherish everything we have.

47. 我们可以调整所有一切与喝酒问题有关联的生活细节。

47. We can adjust all the life details that are associated with the drinking issue.

48. 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。

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