该如何戒酒，为什么如此戒酒有效，此文，A Michael R. Edelstein 博士 从心理层面对戒酒提出的一些原因和建议，希望能对您有所帮助。
lcohol Addiction: A Rational View to Change Your Life
可改变您生活的关于酗酒的理性观点
Are you prone to addictive thinking?
你有成瘾性思维吗？
Posted August 18, 2022 | Reviewed by Lybi Ma
2022 年 8 月 18 日发布 ，审核： Lybi Ma
THE BASICS基本点
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What is an addiction? A pattern of behavior that interferes with, blocks, or sabotages your long-term goals. It includes addictions to alcohol, drugs, gambling, and other activities affording at least momentary pleasure or its promise.什么是瘾？它是一种干扰、阻碍或破坏您的长期目标的行为模式。它包括对酒精、毒品、赌博和其他至少能带来短暂快乐或承诺的活动上瘾。
There are both physical and psychological addictions. I will address only the psychological.上瘾包括生理的和心理的两方面。我这里只论述心理方面的。
Do you have an addiction? This depends on your goal. For example, if your goal involves abstaining from alcohol and you have a pattern of drinking, then you have an addiction. First, clarify your goal. 你有瘾吗？这取决于你的目标。例如，如果您的目标是戒酒，并且您有饮酒习惯，那么您就是上瘾了。首先您需要明确自己的目标。
Misconceptions about alcohol addiction 对酒瘾的误解
1.You are powerless. This means you're compelled to drink. This would be true if someone forced you to drink at the point of a gun. Then, we may say you're powerless. But under normal circumstances, you're a free agent with free will. You can choose to use or choose not to use. Addiction is a choice. 你无能为力。这意味着你不得不喝酒。如果有人用枪逼着你喝酒，确实，我们可以说你无能为力。但在正常情况下，您是具有自由意志的自由人。您可以选择喝或不喝。上瘾是一种选择。
2. [endif]If you have a drinking problem, you're an alcoholic. Your behavior doesn't define your essence, your being, or your personhood. In reality, you're an imperfect human who has a drinking problem. Viewing yourself as an alcoholic can become a self-fulfilling prophecy. If I am an alcoholic, then I have to drink; it's my nature and I have no choice.
2.如果你有饮酒问题，你就是酒鬼。你的行为并不能表明你的本质、你的存在或你的人格。实际上，你是一个有酗酒问题的不完美的人。将自己视为酒鬼可能会成为一种自我实现的预言。如果我是酒鬼，那我必须喝酒；这是我的天性，我别无选择。
3. [endif]Drinking causes alcohol addiction in certain susceptible individuals. Drinking can influence you to drink but it doesn't have the power to addict you. When you have an urge or a craving, you can choose to drink or choose not to drink. Drinking is a choice. Since you're a free agent with free will, you can decide to drink or not.
3.饮酒会导致某些易感人群成瘾。酗酒会让您想喝酒，但它没有让你上瘾的力量。当你有冲动或渴望时，你可以选择喝或者不喝。喝酒是一种选择。您是具有自由意志的自由人，您可以决定是否喝它。
4. [endif]A relapse means you've failed. You can turn a relapse into a temporary failure rather than a permanent one. Unrelentingly continue to work at quitting and don't assume you're defeated. As long as you persist, you haven't irrevocably failed. It's common for success to come after many relapses. Stubbornly refuse to give up. Giving up means failure.
4.复发意味着你失败了。您可以将复发视为暂时的失败，而不是永久的失败。不屈不挠地继续努力戒酒，不要把自己看作失败了。只要你还在坚持，你就没有彻底地失败。在多次失败后取得成功是很常见的。一定不要放弃。放弃意味着失败。
A three-minute exercise to overcome your addictive thinking一个克服你成瘾思维的三分钟练习
(Activating event) I have a craving for a drink.（激活事件）我想喝一杯。
(Irrational Belief) I absolutely must satisfy my craving for a drink right now.（非理性信念）我现在一定要满足想喝一杯的愿望。
（Undesirable Behavioral Consequences) Drink. Feel good for the moment. （不良行为后果）饮酒让我当下感觉不错
(Disputing or Questioning the Irrational Belief) What's the evidence I absolutely must satisfy my urge for a drink right now?
（对不合理的信念提出异议或质疑）有什么证据证明我绝对一定要满足自己的喝酒冲动？
·There is no evidence I must escape this discomfort. Drinking may feel good for the moment but will surely feel really bad later. There is no "must" commanding me to drink, all musts are a figment of my imagination. I don’t have to act on it.
没有证据表明我必须摆脱这种不适。喝酒可能暂时感觉很好，但以后肯定会感觉很糟糕。没有什么“必须”是要让我喝酒的，所有“必须”是我的想象。我没有必要一定要那么做。
If I feel uncomfortable for a while, tough sh*t! I’ll survive. I refuse to ruin my life for an ephemeral (destructive) pleasure. I’m determined to face the discomfort and move through it. In fact, I had better court discomfort and practice, practice, practice facing it, rather than running away from it. This ability will benefit me forever. If it really kills me to face the craving and to allow myself to just feel, feel it, so be it. At least I’ll be out of my pain and Juanita and the boys will make me a splendid funeral. (A little humor, there.)
如果有一阵子我觉得不舒服，让它去吧！我不会死的。我拒绝因为短暂的（破坏性的）快乐而毁掉我的生活。我决心面对不适并克服它。事实上，在球场上，我的感觉比这更糟糕，我通过不断地练习来面对它，而不是逃避它。这种面对困难的能力将使我受益终身。如果面对渴望感受渴望真的让我感到丧命，那就让它去吧。至少我会摆脱痛苦，胡安妮塔和孩子们会给我举办一场盛大的葬礼。（带点幽默。）
作者简介：
Michael R Edelstein Ph.D.
Michael R. Edelstein, Ph.D., has an in-person and telephone therapy practice in San Francisco. He is the author of Three Minute Therapy, a self-help book for overcoming common emotional and behavioral problems, for which he has been awarded Author of the Year. The book was a Quality Paperback Book Club/Book-of-the-Month Club Selection, a Behavioral Sciences Book Service Book Club Selection, and an Albert Ellis Institute Selection. His latest book, Stage Fright, includes interviews with Robin Williams, Jason Alexander, Melissa Etheridge, Maya Angelou, and others, relating their personal experiences and wisdom in coping with performance anxiety.
Michael R. Edelstein 博士在旧金山进行了面对面和电话治疗实践。他是《三分钟治疗》的作者，这是一本自助式的克服常见情绪和行为问题的书，因此他被授予年度作家奖。这本书是优质平装图书俱乐部/每月图书俱乐部精选、行为科学图书服务图书俱乐部精选和阿尔伯特埃利斯研究所精选。他的最新著作《Stage Fright》包括对 Robin Williams、Jason Alexander、Melissa Etheridge、Maya Angelou 等人的采访，讲述了他们应对焦虑的个人经历和智慧。
In his practice, Dr. Edelstein specializes in the treatment of anxiety, depression, relationship problems, and addictions, and is one of the few practitioners of REBT in the Bay Area. He is also the San Francisco SMART Recovery Professional Advisor.
在他的实践中，Edelstein 博士专门治疗焦虑、抑郁、人际关系问题和成瘾，是湾区少数 REBT 实践者之一。他还是旧金山 SMART Recovery 专业顾问。
Dr. Edelstein lectures nationally and internationally, appears on radio and television, and is published in psychological journals. He writes the advice column, "Ask Dr. Mike," which has appeared in the Mensa San Francisco Intelligencer and In the Know.
Edelstein 博士在国内和国际上演讲，出现在广播和电视上，并发表在心理学期刊上。他撰写了建议专栏“询问迈克博士”，该专栏曾出现在 Mensa San Francisco Intelligencer 和 In the Know 中。
Dr. Edelstein was a Training Supervisor and Fellow of the Albert Ellis Institute. He holds a diplomate in Cognitive-Behavioral Therapy, and is on the Board of Advisors of, the National Association of Cognitive-Behavioral Therapists. He is Past President of the Association for Behavioral and Cognitive Therapy. He is a Certified Sex Therapist and has served as a Consulting Psychologist for the National Save-A-Life League, Inc., the oldest suicide prevention center in the United States.
Edelstein 博士是 Albert Ellis Institute 的培训主管和研究员。他拥有认知行为治疗文凭，并且是全国认知行为治疗师协会的顾问委员会成员。他是行为和认知治疗协会的前任主席。他是一名认证性治疗师，并曾担任美国最古老的自杀预防中心 National Save-A-Life League, Inc. 的咨询心理学家。
