我该如何停止成为酒鬼？我发现自己每天都在喝酒，并期待着回家后喝上5-7 杯，现在看来我需要喝上几杯才能入睡。这好吗？如果这不好，我该如何停下来？
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原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
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原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
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Jeanette Huston
Alcohol is an addictive substance. And your body develops a tolerance over time, so you need more to get the desired effects. It’s a depressant too and stays in your system, giving you cravings or withdrawals for up to 10 days.
The weird thing is, alcohol does not make you happy, it makes the time in your life when you’re not drinking unhappy. This is why you crave a drink- to feel normal. This keeps going downhill. The brain can’t take that much poison and you’ll have blackouts, feel in a fog, and just overall be kinda grumpy.
First step is to know that alcohol is not your friend. Second step is get help- treatment of some sort helps. Alan Carr or Annie Grace both have great books for how to kick alcohol by changing your mindset.
I did and I haven’t looked back. It’s worth stopping and getting your life back on track. Quitting alcohol made me truly happy.
酒精是一种令人上瘾的物质。随着时间的推移，您的身体会产生耐受性，因此您需要喝更多才能满足酒瘾。它也是一种抑制剂，会留在你的系统中，让你渴望它长达10天。
奇怪的是，酒精并不会让你快乐，但它会让你在不喝酒的时候感到懊恼。这就是为什么你渴望喝一杯——让你自我感到正常。于是开始走下坡路。大脑并不能承受那么多的毒素，你会昏昏沉沉，感觉自己在雾里，脾气也开始变的暴躁。
第一步是要知道酒精不是你的朋友。第二步是获得帮助——某种帮助性治疗。Alan Carr 或 Annie Grace 都有关于如何通过改变心态来戒酒的好书。
我做到了，没有回头。这值得停下来让你的生活回到正轨。戒酒让我真的很开心。
Alcohol is an addictive substance. And your body develops a tolerance over time, so you need more to get the desired effects. It’s a depressant too and stays in your system, giving you cravings or withdrawals for up to 10 days.
The weird thing is, alcohol does not make you happy, it makes the time in your life when you’re not drinking unhappy. This is why you crave a drink- to feel normal. This keeps going downhill. The brain can’t take that much poison and you’ll have blackouts, feel in a fog, and just overall be kinda grumpy.
First step is to know that alcohol is not your friend. Second step is get help- treatment of some sort helps. Alan Carr or Annie Grace both have great books for how to kick alcohol by changing your mindset.
I did and I haven’t looked back. It’s worth stopping and getting your life back on track. Quitting alcohol made me truly happy.
酒精是一种令人上瘾的物质。随着时间的推移，您的身体会产生耐受性，因此您需要喝更多才能满足酒瘾。它也是一种抑制剂，会留在你的系统中，让你渴望它长达10天。
奇怪的是，酒精并不会让你快乐，但它会让你在不喝酒的时候感到懊恼。这就是为什么你渴望喝一杯——让你自我感到正常。于是开始走下坡路。大脑并不能承受那么多的毒素，你会昏昏沉沉，感觉自己在雾里，脾气也开始变的暴躁。
第一步是要知道酒精不是你的朋友。第二步是获得帮助——某种帮助性治疗。Alan Carr 或 Annie Grace 都有关于如何通过改变心态来戒酒的好书。
我做到了，没有回头。这值得停下来让你的生活回到正轨。戒酒让我真的很开心。
Jim Kamanski
Hi Jeff. That’s a good, direct question, and I can see where you’d have some concern.
I won’t sugarcoat my response. If you’re drinking that much each day and you feel a need for alcohol to sleep, you probably already have moderate Alcohol Use Disorder.
Though I’m not a physician or a psychotherapist in a position to make such a diagnosis, nor would any health care provider try to make a diagnosis in an online forum like Quora, generally once you feel a craving or strong desire for alcohol it’s a key indicator of Alcohol Use Disorder and if left unchecked it’s likely going to get worse.
If you’ve tried to stop and the craving or strong desire just rises as you force yourself not to drink, say for a few days, weeks or months, that’s also a telltale sign and refers to the Alcohol Deprivation Effect in the medical literature. The pattern for people trying to stop drinking often resembles a “yo-yo” diet, where the dieter wills himself or herself not to eat for a while and then “pops” and engages in spiked intake—food in the case of a dieter and alcohol in the case of a drinker. That’s a relapse.
嗨，杰夫。这是一个很好的、很直接的问题，我可以看出你有什么忧虑。
我不会粉饰我的回答。如果您每天都喝那么多酒并且觉得需要喝酒才能入睡，那么您可能已经患有中度酒精中毒症。
虽然我不是能够做出这样诊断的医生或心理医生，也没有任何医疗保健知识提供者试图在像 Quora 这样的在线论坛上做出诊断，但通常一旦你对酒精产生渴望或强烈的渴望，这是一个酒精中毒症的关键指标，如果不加以控制，它可能会变得更糟。
如果您试图停止，而当您强迫自己不喝酒时，渴望或强烈的欲望就会上升，比如说几天、几周或几个月，这也是一个明显的迹象，指的是医学文献中的酒精剥夺效应。人们试图戒酒的模式通常类似于“溜溜球”饮食，节食者愿意自己暂时不吃东西，然后“突然”并增加摄入量——节食者的食物和饮酒者的酒精。那是复发。
Hi Jeff. That’s a good, direct question, and I can see where you’d have some concern.
I won’t sugarcoat my response. If you’re drinking that much each day and you feel a need for alcohol to sleep, you probably already have moderate Alcohol Use Disorder.
Though I’m not a physician or a psychotherapist in a position to make such a diagnosis, nor would any health care provider try to make a diagnosis in an online forum like Quora, generally once you feel a craving or strong desire for alcohol it’s a key indicator of Alcohol Use Disorder and if left unchecked it’s likely going to get worse.
If you’ve tried to stop and the craving or strong desire just rises as you force yourself not to drink, say for a few days, weeks or months, that’s also a telltale sign and refers to the Alcohol Deprivation Effect in the medical literature. The pattern for people trying to stop drinking often resembles a “yo-yo” diet, where the dieter wills himself or herself not to eat for a while and then “pops” and engages in spiked intake—food in the case of a dieter and alcohol in the case of a drinker. That’s a relapse.
嗨，杰夫。这是一个很好的、很直接的问题，我可以看出你有什么忧虑。
我不会粉饰我的回答。如果您每天都喝那么多酒并且觉得需要喝酒才能入睡，那么您可能已经患有中度酒精中毒症。
虽然我不是能够做出这样诊断的医生或心理医生，也没有任何医疗保健知识提供者试图在像 Quora 这样的在线论坛上做出诊断，但通常一旦你对酒精产生渴望或强烈的渴望，这是一个酒精中毒症的关键指标，如果不加以控制，它可能会变得更糟。
如果您试图停止，而当您强迫自己不喝酒时，渴望或强烈的欲望就会上升，比如说几天、几周或几个月，这也是一个明显的迹象，指的是医学文献中的酒精剥夺效应。人们试图戒酒的模式通常类似于“溜溜球”饮食，节食者愿意自己暂时不吃东西，然后“突然”并增加摄入量——节食者的食物和饮酒者的酒精。那是复发。
The good news is you can reverse it if you want now. And not through AA or willpower based methods, which don’t really work too well for most people. As supported by the medical literature, self-restraint methods only work in about 1 in 4 cases where the person goes in for treatment. According to the National Institute on Alcohol Abuse and Alcoholism, approximately 90% of people with Alcohol Use Disorder will relapse within four years after completing conventional treatments.
The reason for that is because alcohol consumption will cause a small release of endorphins with each sip. It's a barely noticeable effect, but endorphins are a primary biological reinforcer of behavior.
Endorphins act just like a common opioid drug but are produced inside the body naturally. So, each sip of alcohol causes the equivalent of a micro-hit of something like morphine. With enough repetition in drinking addiction sets in. Of course, each person is different based on genetic and environmental factors, but the perfect storm of events can cause anyone to develop Alcohol Use Disorder.
You can think of it as an autoimmune type disorder since it's your own endorphins reinforcing the addiction. The release of endorphins had been hypothesized and later shown in animal models for some time, but it was finally proven in humans using a special medical imaging technique called Positron Emission Tomography in 2012. Here’s a lix to the study, which was done at the University of California San Francisco School of Medicine. Alcohol Consumption Induces Endogenous Opioid Release in the Human Orbitofrontal Cortex and Nucleus Accumbens
好消息是，如果您愿意，现在可以逆转它。而不是通过基于意志力的方法，这些方法对大多数人来说并不是很好。正如医学文献所支持的那样，自我约束方法仅对四分之一左右接受治疗的患者起作用。根据美国国家酒精滥用和酒精中毒研究所的数据，大约 90% 的酒精使用障碍患者在完成常规治疗后的四年内会复发。
这样做的原因是因为饮酒会导致每喝一口内啡肽的少量释放。这是一个几乎不明显的影响，但内啡肽是行为的主要生物强化剂。
内啡肽的作用就像一种常见的阿片类药物，但在体内自然产生。因此，每喝一口酒精都会引起相当于吗啡之类的微量打击。随着饮酒成瘾的重复出现。当然，每个人因遗传和环境因素而异，但事件的完美风暴可能导致任何人患上酒精使用障碍。
您可以将其视为一种自身免疫性疾病，因为它是您自己的内啡肽增强了成瘾性。内啡肽的释放已经被假设并随后在动物模型中展示了一段时间，但最终在 2012 年使用一种称为正电子发射断层扫描的特殊医学成像技术在人类身上得到了证实。 这是该研究的链接，该研究是在大学完成的加州旧金山医学院。酒精消耗诱导人眼眶额叶皮层和伏隔核中的内源性阿片类药物得以释放。
The reason for that is because alcohol consumption will cause a small release of endorphins with each sip. It's a barely noticeable effect, but endorphins are a primary biological reinforcer of behavior.
Endorphins act just like a common opioid drug but are produced inside the body naturally. So, each sip of alcohol causes the equivalent of a micro-hit of something like morphine. With enough repetition in drinking addiction sets in. Of course, each person is different based on genetic and environmental factors, but the perfect storm of events can cause anyone to develop Alcohol Use Disorder.
You can think of it as an autoimmune type disorder since it's your own endorphins reinforcing the addiction. The release of endorphins had been hypothesized and later shown in animal models for some time, but it was finally proven in humans using a special medical imaging technique called Positron Emission Tomography in 2012. Here’s a lix to the study, which was done at the University of California San Francisco School of Medicine. Alcohol Consumption Induces Endogenous Opioid Release in the Human Orbitofrontal Cortex and Nucleus Accumbens
好消息是，如果您愿意，现在可以逆转它。而不是通过基于意志力的方法，这些方法对大多数人来说并不是很好。正如医学文献所支持的那样，自我约束方法仅对四分之一左右接受治疗的患者起作用。根据美国国家酒精滥用和酒精中毒研究所的数据，大约 90% 的酒精使用障碍患者在完成常规治疗后的四年内会复发。
这样做的原因是因为饮酒会导致每喝一口内啡肽的少量释放。这是一个几乎不明显的影响，但内啡肽是行为的主要生物强化剂。
内啡肽的作用就像一种常见的阿片类药物，但在体内自然产生。因此，每喝一口酒精都会引起相当于吗啡之类的微量打击。随着饮酒成瘾的重复出现。当然，每个人因遗传和环境因素而异，但事件的完美风暴可能导致任何人患上酒精使用障碍。
您可以将其视为一种自身免疫性疾病，因为它是您自己的内啡肽增强了成瘾性。内啡肽的释放已经被假设并随后在动物模型中展示了一段时间，但最终在 2012 年使用一种称为正电子发射断层扫描的特殊医学成像技术在人类身上得到了证实。 这是该研究的链接，该研究是在大学完成的加州旧金山医学院。酒精消耗诱导人眼眶额叶皮层和伏隔核中的内源性阿片类药物得以释放。
“Endogenous Opioid” is med-speak for endorphins.
What’s emerged in the U.S. recently and originated in Europe, Finland to be precise, is a treatment method called Pharmacological Extinction. Here’s how it works:
The patient takes a medication, a tablet, called an opioid-antagonist. That’s med-speak for what’s called an opioid-blocker. These drugs are nonaddictive and safe, and do one very narrow thing very well—they block opioids from binding to our neuronal receptor sites for a period of time (naltrexone is the most commonly used and works for about 24 hours). They block regular opioids, such as morphine, heroin, Vicodin, etc., and they also block our own endorphins which bind to the same neuronal receptors and work very similar to common opioids.
The medication is taken “as-needed”, meaning you take a tablet 1–2 hours before a “drinking session” and then, when you drink, the endorphins your body produces are blocked while drinking. This produces what’s called, medically, “extinction.”
Practically speaking, the patient is breaking down the reinforcement loop that was built up from many, many times of drinking. Patients report an increasing indifference to alcohol, and the amount you drink, and the frequency of drinking, taper down.
In turn, patients can restore control over drinking and end up not really enjoying alcohol. Alcohol becomes essentially neutral, on par with a glass of water.
The published success rate is 78%, and that accounts for about a 10% noncompliance rate with the medication dosing protocol—which is a low noncompliance rate.
“内源性阿片类药物”是内啡肽的医学术语。
最近在美国兴起的，确切地说是起源于欧洲的芬兰，是一种叫做药理学消退的治疗方法。这是它的工作原理：
患者服用一种药物，一种称为阿片类拮抗剂的药片。这就是所谓的阿片类药物阻滞剂。这些药物不会使人上瘾且安全，并且在一件非常狭窄的事情上做得很好——它们会在一段时间内阻止阿片类药物与我们的神经元受体位点结合（纳曲酮是最常用的，作用时间约为 24 小时）。它们阻断常规阿片类药物，如吗啡、海洛因、维柯丁等，它们还阻断我们自己的内啡肽，这些内啡肽与相同的神经元受体结合，其作用与普通阿片类药物非常相似。
药物是“按需”服用的，这意味着您在“饮酒”前 1-2 小时服用一片药片，然后当您饮酒时，您身体产生的内啡肽会在饮酒时被阻断。这产生了医学上所谓的“灭绝”。
实际上，患者正在打破由多次饮酒建立的强化循环。患者报告对酒精越来越冷漠，饮酒量和饮酒频率逐渐减少。
反过来，患者可以恢复对饮酒的控制，最终不会真正享受酒精。酒精变得基本上中性，相当于一杯水。
公布的成功率为 78%，这说明药物剂量方案的不依从率约为 10%——这是一个低的不依从率。
What’s emerged in the U.S. recently and originated in Europe, Finland to be precise, is a treatment method called Pharmacological Extinction. Here’s how it works:
The patient takes a medication, a tablet, called an opioid-antagonist. That’s med-speak for what’s called an opioid-blocker. These drugs are nonaddictive and safe, and do one very narrow thing very well—they block opioids from binding to our neuronal receptor sites for a period of time (naltrexone is the most commonly used and works for about 24 hours). They block regular opioids, such as morphine, heroin, Vicodin, etc., and they also block our own endorphins which bind to the same neuronal receptors and work very similar to common opioids.
The medication is taken “as-needed”, meaning you take a tablet 1–2 hours before a “drinking session” and then, when you drink, the endorphins your body produces are blocked while drinking. This produces what’s called, medically, “extinction.”
Practically speaking, the patient is breaking down the reinforcement loop that was built up from many, many times of drinking. Patients report an increasing indifference to alcohol, and the amount you drink, and the frequency of drinking, taper down.
In turn, patients can restore control over drinking and end up not really enjoying alcohol. Alcohol becomes essentially neutral, on par with a glass of water.
The published success rate is 78%, and that accounts for about a 10% noncompliance rate with the medication dosing protocol—which is a low noncompliance rate.
“内源性阿片类药物”是内啡肽的医学术语。
最近在美国兴起的，确切地说是起源于欧洲的芬兰，是一种叫做药理学消退的治疗方法。这是它的工作原理：
患者服用一种药物，一种称为阿片类拮抗剂的药片。这就是所谓的阿片类药物阻滞剂。这些药物不会使人上瘾且安全，并且在一件非常狭窄的事情上做得很好——它们会在一段时间内阻止阿片类药物与我们的神经元受体位点结合（纳曲酮是最常用的，作用时间约为 24 小时）。它们阻断常规阿片类药物，如吗啡、海洛因、维柯丁等，它们还阻断我们自己的内啡肽，这些内啡肽与相同的神经元受体结合，其作用与普通阿片类药物非常相似。
药物是“按需”服用的，这意味着您在“饮酒”前 1-2 小时服用一片药片，然后当您饮酒时，您身体产生的内啡肽会在饮酒时被阻断。这产生了医学上所谓的“灭绝”。
实际上，患者正在打破由多次饮酒建立的强化循环。患者报告对酒精越来越冷漠，饮酒量和饮酒频率逐渐减少。
反过来，患者可以恢复对饮酒的控制，最终不会真正享受酒精。酒精变得基本上中性，相当于一杯水。
公布的成功率为 78%，这说明药物剂量方案的不依从率约为 10%——这是一个低的不依从率。
It’s not a painful process either, and virtually everyone will tolerate the medication without much if any issue. Most people don’t notice much if any difference in the drinking experience. It’s because the endorphin release is just a subtle aspect of the drinking experience, but it’s primarily responsible for reinforcing the behavior. Remove the endorphins from the equation and you can pave an easy pathway back to recovery. Pharmacological Extinction is also called the Sinclair Method after the scientist that invented the method.
I’ve been a part of the Sinclair Method community for a while and can tell you that it’s gone from being barely on anyone’s radar in the U.S. to growing 300–500% in awareness in the last three years, and it’s gaining more in popularity. Give it some thought.
While the problem may seem big, the solution is now there to fix it and it’s not hard. Here’s a video that explains the process in more detail. Good luck. Team Alcure.
这也不是一个痛苦的过程，几乎每个人都会容忍这种药物，如果有任何问题的话。大多数人不会注意到饮酒体验的任何差异。这是因为内啡肽的释放只是饮酒体验的一个微妙方面，但它主要负责强化行为。从方程式中去除内啡肽，您可以为恢复恢复铺平道路。在发明该方法的科学家之后，药理学灭绝也被称为辛克莱方法。
我加入 Sinclair Method 社区已有一段时间了，我可以告诉你，在过去的三年里，它在美国从几乎没人关注到它的知名度增长了 300-500%，而且越来越受欢迎. 考虑一下。
虽然问题可能看起来很大，但现在已经有了解决方案，而且并不难。这是一个视频，更详细地解释了该过程。祝你好运。阿尔库尔团队。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
I’ve been a part of the Sinclair Method community for a while and can tell you that it’s gone from being barely on anyone’s radar in the U.S. to growing 300–500% in awareness in the last three years, and it’s gaining more in popularity. Give it some thought.
While the problem may seem big, the solution is now there to fix it and it’s not hard. Here’s a video that explains the process in more detail. Good luck. Team Alcure.
这也不是一个痛苦的过程，几乎每个人都会容忍这种药物，如果有任何问题的话。大多数人不会注意到饮酒体验的任何差异。这是因为内啡肽的释放只是饮酒体验的一个微妙方面，但它主要负责强化行为。从方程式中去除内啡肽，您可以为恢复恢复铺平道路。在发明该方法的科学家之后，药理学灭绝也被称为辛克莱方法。
我加入 Sinclair Method 社区已有一段时间了，我可以告诉你，在过去的三年里，它在美国从几乎没人关注到它的知名度增长了 300-500%，而且越来越受欢迎. 考虑一下。
虽然问题可能看起来很大，但现在已经有了解决方案，而且并不难。这是一个视频，更详细地解释了该过程。祝你好运。阿尔库尔团队。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Andrew Francis
I would strongly suggest you make it a rule that you don’t drink at home. I did and was sober for 2–3 years. I would allow myself occasional drinking if I was out, which was very rare. Friend’s dinner parties, and just once or twice a year to a bar on a special occasion (like a sports grand final day). But the golden rule I stuck rigourously to was no drinking at home.
Go home in the evenings after work but try to develop new interests and routines which drinking are not or should not ideally be a part of, and for me that was lots of reading, playing chess, cooking, and gym work outs. Avoid passive activities like watching TV. You can find good ways to fill in the time.
(Honestly drinking is not all it’s cracked up to be. I actually find it incredibly boring these days. Your life will be far more interesting without it… Good luck).
我强烈建议你制定一个在家不喝酒的规则。我做到了并且已经清醒了 2-3 年。如果我离开家，我会允许自己偶尔喝酒，这是非常罕见的。朋友的晚宴、每年只有一次或两次在特殊场合去酒吧（比如体育赛事的最后一天）。但我严格遵守的黄金法则是不在家喝酒。
晚上下班后回家，但尝试培养新的兴趣和习惯，而喝酒不是或不应该成为理想的一部分，对我来说，这就是大量的阅读、下棋、烹饪和健身房锻炼。避免被动活动，如看电视。你可以找到填补时间的好方法。
（老实说，喝酒并不是人们想说的全部。实际上，这些天我发现它非常无聊。没有它，你的生活会有趣得多……祝你好运）。
I would strongly suggest you make it a rule that you don’t drink at home. I did and was sober for 2–3 years. I would allow myself occasional drinking if I was out, which was very rare. Friend’s dinner parties, and just once or twice a year to a bar on a special occasion (like a sports grand final day). But the golden rule I stuck rigourously to was no drinking at home.
Go home in the evenings after work but try to develop new interests and routines which drinking are not or should not ideally be a part of, and for me that was lots of reading, playing chess, cooking, and gym work outs. Avoid passive activities like watching TV. You can find good ways to fill in the time.
(Honestly drinking is not all it’s cracked up to be. I actually find it incredibly boring these days. Your life will be far more interesting without it… Good luck).
我强烈建议你制定一个在家不喝酒的规则。我做到了并且已经清醒了 2-3 年。如果我离开家，我会允许自己偶尔喝酒，这是非常罕见的。朋友的晚宴、每年只有一次或两次在特殊场合去酒吧（比如体育赛事的最后一天）。但我严格遵守的黄金法则是不在家喝酒。
晚上下班后回家，但尝试培养新的兴趣和习惯，而喝酒不是或不应该成为理想的一部分，对我来说，这就是大量的阅读、下棋、烹饪和健身房锻炼。避免被动活动，如看电视。你可以找到填补时间的好方法。
（老实说，喝酒并不是人们想说的全部。实际上，这些天我发现它非常无聊。没有它，你的生活会有趣得多……祝你好运）。
Claire Valentine
Speak to your doctor asap and please please be wary of treatments masquerading as caring advice online; I know 2 people who’ve been suckered in by dodgy sites-one has spent thousands of pounds and is still drinking so heavily her kids are really suffering, the other is now dead. Do not embark on any scheme until you’ve spoken honestly with your doctor and had a thorough health check. Be safe.
尽快与您的医生联系，请警惕伪装成在线护理建议的治疗方法；我知道有两个人被狡猾的网站吸引了 - 一个已经花了数千英镑并且仍在酗酒，她的孩子真的很痛苦，另一个现在已经死了。在您诚实地与您的医生交谈并进行彻底的健康检查之前，不要开始任何计划。注意安全。
Speak to your doctor asap and please please be wary of treatments masquerading as caring advice online; I know 2 people who’ve been suckered in by dodgy sites-one has spent thousands of pounds and is still drinking so heavily her kids are really suffering, the other is now dead. Do not embark on any scheme until you’ve spoken honestly with your doctor and had a thorough health check. Be safe.
尽快与您的医生联系，请警惕伪装成在线护理建议的治疗方法；我知道有两个人被狡猾的网站吸引了 - 一个已经花了数千英镑并且仍在酗酒，她的孩子真的很痛苦，另一个现在已经死了。在您诚实地与您的医生交谈并进行彻底的健康检查之前，不要开始任何计划。注意安全。
David Zigterman
You can go see your doctor and tell them what’s going on. They can give you something to help you sleep as well. I am a bad alcoholic. I have also been sober for almost 5 years. I would have DT’s and seizures when I tried to stop drinking. But it wasn’t always that way. The very first physical symptom I noticed with my increasing alcohol intake was actually my sleep. I couldn’t sleep without it. I would wake up in the middle of the night and have to drink more to fall back asleep. If I were you I would stop now, and get some medical help to manage the sleep problem. Look into some type of support group as well.
你可以去看医生，告诉他们发生了什么。他们也可以给你一些东西来帮助你入睡。我是个坏酒鬼。我也清醒了将近5年。当我试图停止饮酒时，我会出现 DT（译注：酒精中毒引起的震颤性谵妄症） 和癫痫发作。但并非总是如此。随着酒精摄入量的增加，我注意到的第一个身体症状实际上是我的睡眠。没有它我睡不着。我会在半夜醒来，不得不喝更多酒才能重新入睡。如果我是你，我现在就停下来，寻求医疗帮助来解决睡眠问题。您也看看各种类型的支持小组。
You can go see your doctor and tell them what’s going on. They can give you something to help you sleep as well. I am a bad alcoholic. I have also been sober for almost 5 years. I would have DT’s and seizures when I tried to stop drinking. But it wasn’t always that way. The very first physical symptom I noticed with my increasing alcohol intake was actually my sleep. I couldn’t sleep without it. I would wake up in the middle of the night and have to drink more to fall back asleep. If I were you I would stop now, and get some medical help to manage the sleep problem. Look into some type of support group as well.
你可以去看医生，告诉他们发生了什么。他们也可以给你一些东西来帮助你入睡。我是个坏酒鬼。我也清醒了将近5年。当我试图停止饮酒时，我会出现 DT（译注：酒精中毒引起的震颤性谵妄症） 和癫痫发作。但并非总是如此。随着酒精摄入量的增加，我注意到的第一个身体症状实际上是我的睡眠。没有它我睡不着。我会在半夜醒来，不得不喝更多酒才能重新入睡。如果我是你，我现在就停下来，寻求医疗帮助来解决睡眠问题。您也看看各种类型的支持小组。
Kal Breadmore
There is a condition called alcohol use disorder, which is a health problem you may or may not have: a couple of important indicators are whether drinking is causing you significant difficulty in your daily life, or significant personal distress.
From the fact you asked the question, the distress seems to be there. The fact you say drinking has become necessary to sleep suggests that the daily difficulty is also present. The amount you are drinking is also sufficient to be damaging to your health. So well done for asking the question: I would think you have already realised that you need to rein it in!
There are a number of goals that you could legitimately choose. They include both abstinence and moderation. Moderation is, perhaps, the more challenging since alcohol tends to lower inhibitions - and the first inhibition to go is often the one about how many drinks you are going to have!
有一种叫做酒精使用障碍的疾病（译注：酒精障碍AUD是指人对酒精有强烈的欲望，很难控制酒精的摄入量，即使酒精导致其承受重大痛苦和损害，也会持续摄入。），这是您可能有也可能没有的健康问题：几个重要指标是饮酒是否给您的日常生活带来了重大困难，或者是否给您带来了严重的个人困扰。
从你问这个问题的事实来看，痛苦似乎就在那里。你说饮酒已成为睡眠的必要条件，这表明日常困难也存在。您饮用的量也足以损害您的健康。问这个问题做得很好：我认为你已经意识到你需要控制它！
您可以合理地选择许多目标。它们包括禁欲和节制。节制也许更具挑战性，因为酒精往往会降低抑制作用——而第一个抑制作用通常是关于你要喝多少酒！
There is a condition called alcohol use disorder, which is a health problem you may or may not have: a couple of important indicators are whether drinking is causing you significant difficulty in your daily life, or significant personal distress.
From the fact you asked the question, the distress seems to be there. The fact you say drinking has become necessary to sleep suggests that the daily difficulty is also present. The amount you are drinking is also sufficient to be damaging to your health. So well done for asking the question: I would think you have already realised that you need to rein it in!
There are a number of goals that you could legitimately choose. They include both abstinence and moderation. Moderation is, perhaps, the more challenging since alcohol tends to lower inhibitions - and the first inhibition to go is often the one about how many drinks you are going to have!
有一种叫做酒精使用障碍的疾病（译注：酒精障碍AUD是指人对酒精有强烈的欲望，很难控制酒精的摄入量，即使酒精导致其承受重大痛苦和损害，也会持续摄入。），这是您可能有也可能没有的健康问题：几个重要指标是饮酒是否给您的日常生活带来了重大困难，或者是否给您带来了严重的个人困扰。
从你问这个问题的事实来看，痛苦似乎就在那里。你说饮酒已成为睡眠的必要条件，这表明日常困难也存在。您饮用的量也足以损害您的健康。问这个问题做得很好：我认为你已经意识到你需要控制它！
您可以合理地选择许多目标。它们包括禁欲和节制。节制也许更具挑战性，因为酒精往往会降低抑制作用——而第一个抑制作用通常是关于你要喝多少酒！
For that reason, I would suggest that you start with a period of abstinence. This need not be long - somewhere between two weeks and three months would be a reasonable target. If you drink during a period you intended to be abstinent, start the count again.
If it is possible, seek medical supervision for stopping drinking. Withdrawal can be very unpleasant, but they can also be life threatening, since people can have seizure, get permanent brain damage or even die during them. A doctor can prescribe thiamine for neuroprotection and a short course of benzodiazepines to guard against fitting. Good nutrition and hydration are also important. During the early days, you are likely to feel low in energy, irritable and have sleep problems and mood swings. Expect them. Plan for them. They will pass.
Drinking has been taking a lot of your time, and you may find you need to change your habits quite a lot, and seek out new interests and a new social life if you are to maintain a lifestyle that is healthier. This is not the work of a moment, and most people would find it a major challenge. I tried lots of different thing in trying to establish a new lifestyle that didn’t centre on drinking. If some didn’t work out, I just tried something else.
如果可能，请寻求医疗监督以戒酒。戒断可能非常令人不快，但也可能危及生命，因为人们可能会癫痫发作、永久性脑损伤甚至死亡。医生可以开硫胺素来保护神经，并开短程苯二氮卓类药物以防止拟合。良好的营养和水分也很重要。在早期，您可能会感到精力不足、易怒、有睡眠问题和情绪波动。期待他们。为他们计划。他们会过去的。
喝酒占用了您很多时间，您可能会发现需要大量改变习惯，并寻找新的兴趣和新的社交生活，才能保持更健康的生活方式。这不是一蹴而就的工作，大多数人会发现这是一个重大挑战。我尝试了很多不同的方法来尝试建立一种不以饮酒为中心的新生活方式。如果有些没有奏效，我只是尝试了其他方法。
If it is possible, seek medical supervision for stopping drinking. Withdrawal can be very unpleasant, but they can also be life threatening, since people can have seizure, get permanent brain damage or even die during them. A doctor can prescribe thiamine for neuroprotection and a short course of benzodiazepines to guard against fitting. Good nutrition and hydration are also important. During the early days, you are likely to feel low in energy, irritable and have sleep problems and mood swings. Expect them. Plan for them. They will pass.
Drinking has been taking a lot of your time, and you may find you need to change your habits quite a lot, and seek out new interests and a new social life if you are to maintain a lifestyle that is healthier. This is not the work of a moment, and most people would find it a major challenge. I tried lots of different thing in trying to establish a new lifestyle that didn’t centre on drinking. If some didn’t work out, I just tried something else.
如果可能，请寻求医疗监督以戒酒。戒断可能非常令人不快，但也可能危及生命，因为人们可能会癫痫发作、永久性脑损伤甚至死亡。医生可以开硫胺素来保护神经，并开短程苯二氮卓类药物以防止拟合。良好的营养和水分也很重要。在早期，您可能会感到精力不足、易怒、有睡眠问题和情绪波动。期待他们。为他们计划。他们会过去的。
喝酒占用了您很多时间，您可能会发现需要大量改变习惯，并寻找新的兴趣和新的社交生活，才能保持更健康的生活方式。这不是一蹴而就的工作，大多数人会发现这是一个重大挑战。我尝试了很多不同的方法来尝试建立一种不以饮酒为中心的新生活方式。如果有些没有奏效，我只是尝试了其他方法。
There are lots of different groups who can offer you help and support: SMART recovery, LifeRing and SOS are freely available. You may find counselling or therapy helpful in addressing underlying issues and learning things about how to cope - CBT, DBT, motivational interviewing, medication assisted treatment, community reinforcement, the Sinclair Method and various family interventions are all backed by good evidence of efficacy.
You will find many people suggest 12 Step groups. You should be aware that these groups are religious (they prefer the term “spiritual”) in nature, their approach is abstinence based, and they encourage people to label themselves and hand their will over to the care of a Higher Power. This approach is not effective for the vast majority of those who try it, and some of the doctrines and labelling may be incompatible with good mental health. Try it for yourself by all means if you have a lifelong abstinence goal!
因此，我建议您从禁欲期开始。这不需要很长时间 - 两周到三个月之间的某个时间将是一个合理的目标。如果您在打算戒酒的期间饮酒，请重新开始计数。
有许多不同的团体可以为您提供帮助和支持：SMART recovery、LifeRing 和 SOS 都是免费提供的。您可能会发现咨询或治疗有助于解决潜在问题并学习如何应对——CBT、DBT、动机访谈、药物辅助治疗、社区强化、辛克莱方法和各种家庭干预措施都得到了良好的疗效证据的支持。
您会发现很多人建议使用 12 Step 组。你应该知道这些团体本质上是宗教的（他们更喜欢“精神”这个词），他们的方法是基于禁欲的，他们鼓励人们给自己贴上标签并将他们的意志交给更高权力的照顾。这种方法对绝大多数尝试它的人无效，并且一些教义和标签可能与良好的心理健康不相容。如果你有一个终生禁欲的目标，一定要自己试试！
You will find many people suggest 12 Step groups. You should be aware that these groups are religious (they prefer the term “spiritual”) in nature, their approach is abstinence based, and they encourage people to label themselves and hand their will over to the care of a Higher Power. This approach is not effective for the vast majority of those who try it, and some of the doctrines and labelling may be incompatible with good mental health. Try it for yourself by all means if you have a lifelong abstinence goal!
因此，我建议您从禁欲期开始。这不需要很长时间 - 两周到三个月之间的某个时间将是一个合理的目标。如果您在打算戒酒的期间饮酒，请重新开始计数。
有许多不同的团体可以为您提供帮助和支持：SMART recovery、LifeRing 和 SOS 都是免费提供的。您可能会发现咨询或治疗有助于解决潜在问题并学习如何应对——CBT、DBT、动机访谈、药物辅助治疗、社区强化、辛克莱方法和各种家庭干预措施都得到了良好的疗效证据的支持。
您会发现很多人建议使用 12 Step 组。你应该知道这些团体本质上是宗教的（他们更喜欢“精神”这个词），他们的方法是基于禁欲的，他们鼓励人们给自己贴上标签并将他们的意志交给更高权力的照顾。这种方法对绝大多数尝试它的人无效，并且一些教义和标签可能与良好的心理健康不相容。如果你有一个终生禁欲的目标，一定要自己试试！
Denis Thompson
That you don't drink to oblivion means you're not a slave to alcohol. If you drank every second day, and recognized the off days as proof that you are the boss (and alcohol is not), and cherished the money saved, you might set up a reward structure that can sustain sobriety. I have taken 10mg of mirtazapine (a benign, non-narcotic antidepressant) every night since 2005 and deep sleep is almost automatic.
你还没有喝到忘却一切的地步意味着你还没有成为酒精的奴隶。如果你每隔一天喝一次酒，并承认在节假日里你是自己的主宰者（而酒精不是），并且珍惜省下的钱，你可以建立一个维持清醒的奖励机制。自 2005 年以来，我每晚服用 10 毫克米氮平（一种良性、非麻醉性抗抑郁药），深度睡眠几乎是自动的。
That you don't drink to oblivion means you're not a slave to alcohol. If you drank every second day, and recognized the off days as proof that you are the boss (and alcohol is not), and cherished the money saved, you might set up a reward structure that can sustain sobriety. I have taken 10mg of mirtazapine (a benign, non-narcotic antidepressant) every night since 2005 and deep sleep is almost automatic.
你还没有喝到忘却一切的地步意味着你还没有成为酒精的奴隶。如果你每隔一天喝一次酒，并承认在节假日里你是自己的主宰者（而酒精不是），并且珍惜省下的钱，你可以建立一个维持清醒的奖励机制。自 2005 年以来，我每晚服用 10 毫克米氮平（一种良性、非麻醉性抗抑郁药），深度睡眠几乎是自动的。
Nidhi P
People face problem in sleeping because they are having stress and unhealthy eating habits in their life. First you have to change your habit of eating and start doing exercise on regular basis. Only 20 min exercise will give you energy for whole day and it will also help in fitness.
Drinking too much will give you losses and you will not recover this if you are tied with this addiction. So we can say that to stop this habit just visit doctor and get consultation. In this your friends and family will also play a good role. Take support from them. You know it is never too late when you decide to bring change in your and others life you can easily do that.
Nature will support you when you really want to quit the bad habit. Not even you think about drink any more. Just replace this habit with good one. Changes are huge and the potential in your body are unexceptional. There is no limit and you are never late. Just Start doing this now and think about new and good habits choose any hobby and world will support you.
人们面临睡眠问题，因为他们在生活中承受压力和不健康的饮食习惯。首先，你必须改变你的饮食习惯，并开始定期锻炼。只需 20 分钟的运动就能为您提供一整天的能量，也有助于健身。
饮酒过多会给您带来损失，如果您与这种成瘾联系在一起，您将无法恢复。所以我们可以说，要停止这种习惯，只需去看医生并咨询。在这方面，您的朋友和家人也会起到很好的作用。得到他们的支持。您知道，当您决定为您和他人的生活带来改变时，永远不会太晚，您可以轻松地做到这一点。
当你真的想戒掉坏习惯时，大自然会支持你。甚至你都不再考虑喝酒了。只需用一个好的习惯来代替这个习惯。变化是巨大的，你身体的潜力是非凡的。没有限制，你永远不会迟到。现在就开始这样做，想想新的好习惯，选择任何爱好，世界都会支持你。
People face problem in sleeping because they are having stress and unhealthy eating habits in their life. First you have to change your habit of eating and start doing exercise on regular basis. Only 20 min exercise will give you energy for whole day and it will also help in fitness.
Drinking too much will give you losses and you will not recover this if you are tied with this addiction. So we can say that to stop this habit just visit doctor and get consultation. In this your friends and family will also play a good role. Take support from them. You know it is never too late when you decide to bring change in your and others life you can easily do that.
Nature will support you when you really want to quit the bad habit. Not even you think about drink any more. Just replace this habit with good one. Changes are huge and the potential in your body are unexceptional. There is no limit and you are never late. Just Start doing this now and think about new and good habits choose any hobby and world will support you.
人们面临睡眠问题，因为他们在生活中承受压力和不健康的饮食习惯。首先，你必须改变你的饮食习惯，并开始定期锻炼。只需 20 分钟的运动就能为您提供一整天的能量，也有助于健身。
饮酒过多会给您带来损失，如果您与这种成瘾联系在一起，您将无法恢复。所以我们可以说，要停止这种习惯，只需去看医生并咨询。在这方面，您的朋友和家人也会起到很好的作用。得到他们的支持。您知道，当您决定为您和他人的生活带来改变时，永远不会太晚，您可以轻松地做到这一点。
当你真的想戒掉坏习惯时，大自然会支持你。甚至你都不再考虑喝酒了。只需用一个好的习惯来代替这个习惯。变化是巨大的，你身体的潜力是非凡的。没有限制，你永远不会迟到。现在就开始这样做，想想新的好习惯，选择任何爱好，世界都会支持你。
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