Controlling Behavior After An Addiction
Even if your goal was to quit completely, you may decide at some point in the future that;you want to be able to occasionally indulge without doing so excessively. This is possible, but it is important to be very clear about what it is you want to do.
For example, if you want to be able to have an occasional drink with friends, then you need to be able to have one drink and then;stop.
Many drinkers find it easier to stay completely abstinent than to drink occasionally. If you intend to have one drink and end up having several, you should reassess your goals and what is achievable for you at this time of your life. This might be a new experience for you, and it could be liberating. It;could also seem boring and difficult.
Use Coins To Mark Your Progress
You can pick up a bunch of 30 coins and label them 1 to 30 with a washable marker. After you do this, you can pop one coin in a jar of water for every day that you go without indulging in your addictive substance or behavior. The more you proceed without backsliding into your old addiction, the more your coins you are able to collect in the jar. If you slip up on one day, you have to pour all the coins out of the jar and start again. The activity of starting again is psychologically painful. It makes you see how much progress you are undoing. Consequently the token method is highly effective in helping you to get rid of any addiction in 30 days or less. The coins are highly effective because when you make it to thirty days, you can use them to buy yourself something special to mark your recovery.
Be Accountable To Someone
In the professional world, people who want to stop procrastinating and boost their productivity and performance use accountability partners. These partners keep them sober and accelerate their rate of recovery.
You also need an;accountability partner;to help you beat your addiction. You should communicate with your accountability partner at least once or twice a week. Youll share your thoughts, emotions and your progress.;
Before you go to the bar, smoke a cigarette or gamble your money remember that youll be accountable for your actions. Your accountability partner should be someone whom you respect and is willing to tell you the truth no matter what.
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Ensure That You Are Accountable To Someone
In the corporate world, one of the strongest motivators of good performance is being accountable to a superior. Your boss ensures that you do your job by spelling out the consequences if you do not. For any type of addiction, it is important to do the same. Identify a figure who you can be accountable to. You already know the consequences are completely destructive. Therefore, pick someone who is addiction-free. They can be a family member, a colleague, your therapist, a doctor or a spiritual leader. They should be someone who you consider to be in authority. In the world of addiction recovery, they are known as a sponsor.
Keep Screens Out Of The Bedroom
Its super comforting to cuddle under the covers with your phone, but it can ruin your sleep and make mornings more stressful. The light from your phone can confuse your body clock and hormonal cycle, making your brain think it’s daytime when its really time to sleep. This can also cause you to have an energy crash in the afternoon. Studies have found that smartphones can even cause insomnia .
Make your bedroom a screen-free zonethat means no phones on your nightstand and no TV. Use an old-school alarm clock and put your phone in a different room to avoid temptation. This will help press the reset button on your body clock. It will reduce the stimulation your brain receives before bed, allowing you to unwind and sink into restful sleep.;
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Facing Addiction In America: The Surgeon General’s Report On Alcohol Drugs And Health
This executive summary of the Surgeon General’s Report on Alcohol, Drugs, and Health addresses alcohol, illicit drugs, and prescription drug misuse in the United States. Chapters of the report cover neurobiology, prevention, treatment, recovery, health systems integration, and recommendations for the future.
Start Breaking A Bad Habit And Forming A New One
Shaping our everyday activities and even how we feel about ourselves, habits can either make you or break you. New Years resolutions are similar to trying to break a habit. We have a goal in mind, we prepare tools to help us succeed, and we make an effort to keep up the goal. So why do most New Years resolutions and attempts at breaking a bad habit fail?
Willpower and strength to stay away from temptations decreases. As a result, motivation generally decreases, leaving us caving into our past and forgetting all about our goals.
Dreams of reaching the finish line are also given up so easily. Say you want to start eating healthier. You start to eat fruits and vegetable every day for two days. On the third day, someone brings donuts into the office. Can you have one? You have been doing so good so one donut wont hurt, right? All it takes is being okay with that one donut for you to be okay with ice-cream later on and then pizza for a midnight snack. Considering you are eating vegetables, you are okay with having the donut because you are still eating healthy at other times.
Achieving goals and forming new habits dont work this way.
Caving in is all too easy when you are comfortable where you are. You give up trying to reach a goal because it seems unreachable or you are satisfied with something in-between where you are at the moment and the goal you are trying to reach.
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Dont: Expect Immediate Change
How do you help an alcoholic? One of the best ways is to be realistic in your expectations. Long-term Recovery is not a quick fix. Its an ongoing process for your loved one that takes time, effort and continued support from professionals and family alike. Some treatments may work for some time and then need to be changed.;
If one treatment doesnt work, it doesnt mean all treatments will fail. It just means youll have to find the specific one that will work for your loved one.
Consider Reaching Out For Help
If you think you might have substance use disorder, consider reaching out to a trusted healthcare professional for an evaluation and to discuss your options.
They may be able to refer you to a mental health professional or treatment program that best fits you. Treatment might include a variety of options, including:
Theres not a one-size-fits-all treatment for substance use disorder. Every person is different, and what works for one person might not work for another.
A mental health professional who specializes in substance use disorder will be able to tailor a treatment plan that is best for you and your needs.
Here are some resources that may be able to help:
- SAMSHA. The Substance Abuse and Mental Health Services Administration has a national helpline thats free, confidential, and available 24/7. They may be able to point you in the right direction for help and support near you or online.
- National Harm Reduction Coalition. The NHRC is an advocacy group that provides support and resources for people with substance use disorder.
- Drugs and Me. This organization was created by a group of educators, scientists, and analysts. Drugs and Me offers a list of educational materials that might be helpful.
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Stay Away From People Who Encourage Addiction
If you want to stop using drugs, you wont make any progress by;associating;with drug abusers often. You have to surround yourself with people who focus on their health and indulge in positive habits such as exercising, traveling, eating healthy foods, journaling and striving to achieve their dreams.;
Since you are an addict, its likely that your closest friends are addicts too. When you start your recovery journey, your friends may not understand why you dont hang out with them anymore. Yet, it is necessary to keep a distance.;
The same applies to gambling, food, sex or any other kind of addiction. Your closest friends are a reflection of who you are.
Netflix Addiction On The Rise
Is Netflix addiction becoming more prevalent? According to Cash, “definitely.” With the increase of smartphones and other devices that connect to Netflix, those addicted to binge watching, or screens in general, face a serious problem: Unlimited access to content.
“I’ve been watching this develop over the years and what’s happened is these devices have gone into everybody’s home,” Cash said. “The creation of smartphones allows people to be carrying internet access with them all the time, 24/7. Parents themselves are often pretty screen-addicted and are handing these devices to their kids at younger and younger ages. It’s impacting the culture and … the problem is absolutely growing.”
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Admit You Have A Problem
The first step in quitting drugs is to admit that you have a problem. If youre not sure, ask yourself the following questions:
- Are you taking drugs first thing in the morning or to get through the day?
- Do friends or family worry or complain about your drug use?
- Do you lie about how much youre using?
- Have you sold possessions or stolen to pay for your drug habit?
- Have you participated in dangerous or risky activities, such as driving under the influence, having unprotected sex, or using dirty needles?
- Do you feel that youve lost control of your drug taking?
- Are you having problems with relationships?
If you answered yes to any of these questions it might be time to accept that you have a problem and ask for help.
Helping Someone Quit Drugs
Watching someone you care about use drugs is stressful. Their behaviour can be erratic and talking to them about their problem is challenging.
Here are some tips on how you can help:
- Learn about the effects of drugs this will help you understand why quitting can be hard.
- Show that you care without judging being calm and respectful may encourage them to be open and honest with you.
- Be positive and encouraging rather than negative and nagging remember relapses may happen, but they dont mean the person cant try again, and succeed.
- Offer practical support sometimes just being there is enough, but you can offer to go with them to parties or join them for a walk or run.
Find more tips on helping someone quit drugs on the Alcohol and Drug Foundation site.
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Remove Social Media Apps
The most addictive thing is the social media that force you mentally to check your device again and again. Normally a person checks their android around 25-100 times a day to check their social media activities. So better is to remove all these apps from your device and this will greatly reduce your android use.
Keep Track Of Triggers For Substance Abuse
We cant put bubble wrap around our lives, which is why we have to learn better ways to cope with stressful events, but knowing your triggers can help you avoid stressors and temptations altogether. Triggers are the places, people, and events that make you feel like you want to engage in addictive behaviors. For instance, vacations can be triggers people once addicted to alcohol as these environments, once associated with drinking, surface the desire.;Boredom is also a heavy trigger for most addictions as well. Having a variety of hobbies and keeping a busy schedule can help you stay focused and on track. Keep track of the people, places, and actions that would tempt you, and try to avoid them when you can. When you cant, preparation is essential so let someone know and stay vigilant.
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Avoid Toxic People Who Could Trigger A Relapse
There are people out there who you will benefit from being around and there are others who will only bring you down. You are the average of the five people you spend the most time with. If one of those persons is continually negative, judgmental, or self-centered, their toxicity becomes contagious and will eventually consume you. No matter how long youve known them or how close you are, you are better off without them. Exchange them for someone who supports your mission, has a healthy lifestyle, and fosters your personal growth.
How Do I Get Away From Drugs And Alcohol
The first step in any recovery plan is admitting that you are powerless over drugs and alcohol. So, if you are here because you are addicted to drugs and alcohol and are seeing what it takes to begin the recovery process, then congratulations! You have already completed the very first step in recovery. At this moment, you are already on the right track to leading a healthy and fulfilling life, but it will take a few more steps to get there. As any expert will tell you, recovery is a process and it will look different for everyone, but here are a few steps you can take that will help to get you away from drugs and alcohol.
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Develop Healthy And Nurturing Habits
Instead of focusing all your energy on trying to overcome your addiction, why not concentrate on other aspects of your life?
Focus on developing healthy and nurturing daily habits. For instance incorporate exercise, meditation, healthy eating, reading, visualization, the practice of mindfulness, and yoga into your daily routine.
These healthy and nurturing habits will, of course, take several weeks if not months to establish. You may in fact not even feel any different in the short-term. However, incorporating these habits into your life is a long-term play.
Each one of the healthy habits you choose to adopt into your life changes you slightly. It gets you thinking about your life, yourself and your circumstances a little differently. Over time, as you continue to develop these healthy habits they eventually snowball, and that is when you start building momentum in a brand new direction.
Changes, of course, wont happen overnight. However, they will happen gradually over time. Each habit introduces slight changes into your life. As a result, you start thinking different thoughts, believing different things and experiencing new emotions. They may even help you connect with new people who have different ideas leading to new perspectives and insights. And before you know it, your addictions have faded away because they are no longer a priority in your life.
What Is Samhsas National Helpline
SAMHSAs National Helpline, , or TTY: is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.
Also visit the online treatment locators.
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Journal About Addiction Recovery
The benefits of journaling are incredible! Besides meditation, there are few things on this earth that can help expand and heal your mind like journaling can. The benefits of journaling are practically endless; with everything from increasing intelligence, happiness, memory, creativity, and confidence to just name a few.;
Journaling can be anything youd like. Many people write down their current state of mind, their goals, current experiences, and what they are thankful for. The goal of journaling is just to write down whatever you like. Often times this process naturally aligns your thoughts in a clear way, much like meditation. The bonus about journaling over meditation is the power to look back and see where you were months or years before. This helps you both measure your journey but also gives you a chance to always remember your life with greater details than memory ever could.;
Journaling should be done every day, but this is the hardest part of journaling. To start, always journal at a particular time during the day. Without having a dedicated time, it can be easy to push it aside until you find yourself already in tomorrow without having written anything. A good time can be when you come home from work or school. Mornings are a typical time for most journalers but mornings can often be rushed. Your journaling time should be calm and natural. In the beginning, it might help to set a phone alarm as a daily reminder.;
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This article was co-authored by Rebecca Tenzer, MAT, MA, LCSW, CCTP, CGCS, CCATP, CCFP. Rebecca Tenzer is the owner and head clinician at Astute Counseling Services, a private counseling practice in Chicago, Illinois. With over 18 years of clinical and educational experience in the field of mental health, Rebecca specializes in the treatment of depression, anxiety, panic, trauma, grief, interpersonal relationships using a combination of Cognitive Behavioral therapy, Psychodynamic therapy, evidence-based practices. Rebecca holds a Bachelor of Arts in Sociology and Anthropology from DePauw University, a Master in Teaching from Dominican University, and a Master of Social Work from the University of Chicago. Rebecca has served as a member of the AmeriCorps and is also a Professor of Psychology at the collegiate level. Rebecca is trained as a Cognitive Behavioral Therapist , a Certified Clinical Trauma Professional , a Certified Grief Counseling Specialist , a Clinical Anxiety Treatment Professional , and a Certified Compassion Fatigue Professional . Rebecca is a member of the Cognitive Behavioral Therapy Society of America and The National Association of Social Workers.wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 19 testimonials and 100% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 1,169,796 times.
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