老实说你为什么抽烟

列一张利弊清单可以很快帮助你看到吸烟的负面影响远大于好处。毕竟，大多数长期吸烟者对香烟有爱恨之情。对许多人来说，香烟点缀着日常生活的每一项活动。随着时间的推移，它变成了一个非常沉重的负担。

当你决定戒烟时，理清你一辈子吸烟积累的联系需要有意识的努力。通过列出利弊清单，你就可以开始走出那道“烟幕”了nicotine addiction强迫人们生活在背后，你就可以开始揭开你与吸烟关系的真相。

What Real Smokers Say

For many people, smoking becomes a source of comfort, companionship, and stress relief. Still, this doesn't counteract the numerous health risks, including asthma, COPD, lung disease, heart disease, stroke, sexual dysfunction, and certain cancers—not to mention the damaging effects nicotine has on your teeth, skin, and bones.

Take a look at the many reasons smokers say they love and hate their nicotine habit, and then create a list of your own.

吸烟的好处

戒烟如此困难的原因之一是许多人相信香烟能帮助他们更好地应对生活。以下是吸烟行为吸引人的几个原因：

• The bonding with other smokers
• 创造仪式的感觉
• 一时的满足

The Real Cons of Smoking

The very real negative aspects of smoking, on the other hand, include physical and emotional side effects as well as concerns over hygiene and household cleanliness.

• The after-smell on your clothes, furniture, car, house, etc.
• 你头发和皮肤上的烟味
• 到处都是烟灰缸、灰烬和灰尘
• Burnt holes in car upholstery and on clothes
• 焦油build-up on windows and furniture
• Late-evening/middle-of-the-night trips to purchase cigarettes
• 天气不好独自外出抽烟
• 花钱买烟
• 不能正常呼吸
• A constant nagging cough
• 痰，清喉，半句失声
• 心痛
• 轻度活动后感到喘不过气来
• 剧烈的搏动性头痛，偶有偏头痛
• Lingering colds and bronchitis
• Racing heartbeat, sweating
• Increased rate of hypertension
• 吸烟过快或吸烟过多导致头晕
• 吸烟过量引起恶心
• Trembling hands and fingertips
• Dry mouth and constant feelings of thirst
• Stinging feeling in your lungs when taking a deep, slow breath
• 你眼中的烟
• Burning your lips on the filter
• Dry, chapped lips
• Copper, ashy aftertaste
• 皮肤、牙齿和指甲发黄
• 生长缓慢的指甲和头发
• Dulled sense of taste and smell
• 鳞状皮肤，不健康的感觉
• 因担心健康后果而焦虑
• A constant feeling of not being satisfied or needing something
• Mini-withdrawals throughout the day
• 与不吸烟者相处时的羞耻感
• Feelings of inadequacy and substance dependence
• 因为吸烟浪费时间而不能完成任务
• 因吸烟或着火睡着而焦虑
• Feeling "exiled" in the smoking section/smoking room

制作自己的清单的技巧

Try crafting your own list of pros and cons, so you can better understand what smoking means to you and to open your eyes to the good, bad, and ugly of nicotine addiction. Think about how smoking makes you feel, both physically and emotionally. Try to honestly list out all of the positives and negatives. Don't worry about editing yourself, just jot down whatever comes to mind. You'll soon realize that the pros are insignificant when compared to the long list of problems that come with smoking.

认为在类别

To better organize your pros and cons list—and to make sure you're including all of the negatives and benefits of smoking—consider breaking up your list into the following categories:

• 财务
• 健康
• Intrapersonal processes
• Social environment
• 物理环境
• 食物和体重

Consider Pros and Cons of Quitting

研究人员还建议列出戒烟的利弊，这可以帮助你更好地区分任何阻止你戒烟的“利弊”。举个例子，你可能会说一个赞成吸烟的人是社会认可的人，但是你要意识到戒烟并不会让你的朋友对你的认可度降低。

Involve Friends and Family

问所爱的人他们对你的喜欢和讨厌smoking habits and add it to your list. And once you decide to quit, make sure to tell these same friends and family members about your efforts so they can help support your smoking cessation goal.

保持灵感

在你做出戒烟决定后，你的利弊清单也会对你有所帮助。将它添加到智能手机的笔记部分，或者在口袋里的一张小纸片上草草记下列表。当你开始怀疑自己的决定或与渴望作斗争时，参考你的清单作为灵感的来源。用它来建立一次又一次戒烟的动力。

A Word From Verywell

In order to take that brave step toward quitting, you need to change your relationship with smoking. A pros and cons list can help you clearly see smoking as a problem rather than a solution. This exercise is a great first step in getting in the right mindset for quitting smoking and soon reaping the rewards of a smoke-free life.