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How do you start a dry January and how do you keep it going all year long?
你应该如何开始“一月戒酒”，又如何让它持续一整年?
A dry January is when you give your mind and body a fresh start for the new year by taking a break from alcohol for the entire month.
“一月戒酒”是让你的思想和身体为新的一年重新开始的时候，整个月都不喝酒。
If this is something you want to try, the most important thing to do right now is understand the role of alcohol in your life.
如果这是你想尝试的事情，现在最重要的事情就是了解酒精在你生活中的作用。
What does alcohol do for you, what do you like about it and what do you like less about it.
酒精对你有什么作用，你喜欢它的什么，你不喜欢它的什么。
Once you have a better understanding of what alcohol does for you, you can find different ways to meet those needs.
一旦你对酒精的作用有了更好的了解，你就可以找到不同的方法来满足这些需求。
I'm all about making change easy, so the first thing you should do is remove temptation from your life.
我想说一下让改变来得容易的办法，所以你要做的第一件事就是从你的生活中移除诱惑。
This means getting rid of drinks from your home and changing your routines so you don't pass by your favorite bar on the way home.
这意味着不要在家里喝酒，改变你的日常习惯，这样你就不会在回家的路上经过你最喜欢的酒吧。
If you're going to a social event where you know people are going to be drinking alcohol, bring something that you'll enjoy and then you can share with other people who also aren't drinking.
如果你要去参加一个社交活动，你知道人们会喝酒，那就带一些你喜欢的东西，然后你可以和其他不喝酒的人分享。
It can be really anxiety-provoking when someone offers you you a drink and you're not drinking, so make it easy on yourself by practicing what to say in advance.
当有人请你喝一杯而你没有喝的时候，真的会很焦虑，所以提前练习一下该说什么，让自己轻松一点。
You could tell someone, “Oh I'm just taking a break” or it can be simple as saying “No, thanks, I'm good”.
你可以告诉别人，“哦，我只是休息一下”，或者简单地说“不，谢谢，我很好”。
That's it, the most helpful thing you can probably do is to connect with other people who are also doing a dry January.
就是这样，你能做的最有帮助的事情可能就是和其他同样在一月戒酒的人联系。
They'll help you to stay motivated overcome the problems that are going to come up and make you feel less alone, because I promise you, you are not the only one.
他们会帮助你保持动力，克服即将出现的问题，让你感觉不那么孤独，因为我向你保证，你不是唯一一个。
