Whether it’s drugs, alcohol, cigarettes or even mobile phones or social media, overcoming an addiction can be very difficult. If something has kept you trapped for a long time, getting your life back can seem like an impossible mission.
In fact, you’ve probably tried to quit the addiction several times, but you’ve also probably relapsed, especially during periods of great stress, where it seems like the only possible way out or relief. The good news is that, with the right psychological techniques, it is possible to overcome an addiction.
From discomfort to well-being: Simple tips that make the difference to overcome an addiction
Fighting addiction is a race of endurance, not sprinting. Sometimes, the difference between relapsing or moving forward lies in the small details. Everyday decisions, such as rejecting a temptation, seeking support or undergoing treatment centers for addictions if necessary, are what create a new reality. Each adjustment you make in your life becomes a key piece in the puzzle of recovery. So don’t underestimate the power of small changes.
1. Recognize and deactivate the triggers that encourage consumption
Addiction is, in a way, a habit that has become automated and pushes you to consume over and over again or repeat the same behavior. In most cases, this desire is activated when you are exposed to what are known as “triggers.”
Triggers are situations, stimuli, people or even thoughts that stimulate the desire to consume or push you to perform certain actions related to addiction. They can be:
- External. Situations to which you are exposed that increase the desire to consume and reinforce addictive behaviors, such as passing by a bar where you usually drink or the casino where you gamble. It can also be that coffee after lunch that attracts the cigarette or even certain times of the day when you get bored and turn to your cell phone.
- Internal. These are certain emotional states or thoughts that also activate addictive behaviors and the desire to consume. If you feel lonely, you might turn to your phone to forget that feeling, and if you feel anxious, alcohol could become your “refuge” to calm you down, for example.
Identifying your triggers will help you better understand your addiction. Avoiding those situations, or at least being aware of their influence on your decisions and behavior, will allow you to reduce temptations in your daily life, so you can better control your addiction.
2. Create new habits that make it easier for you to take healthy decisions
When we use certain substances or resort to certain behaviors to avoid painful, annoying, or stressful situations, we may feel temporary relief. That relief is what reinforces the addictive behavior, making it more likely to happen again in the future. In the long run, this creates a cycle of addiction that ends up changing the brain dynamics. This is why it is so difficult to control impulses.
To overcome addiction, it is advisable to build new habits that you enjoy and replace addictive behaviors.This will create positive reinforcement that will break the toxic cycle. For example, if you used to go to a bar for “just a drink” after work, join a gym or yoga class. Scientific studies have found that physical exercise is particularly beneficial in fighting addiction. Not only does it help you release excess energy, but it also generates endorphins that make you feel better and more relaxed.
The key is to create new routines that help you achieve your goal, so that you can say “yes” to healthy options and “no” to unhealthy options, especially at those times when you are more tired, hungry, stressed or sad. This way you won’t always have to resort to willpower, which is a finite resource, to control addictive behaviors. With this strategy, you will end up training your brain to crave those healthy options and naturally opt for them.
3. Motivate yourself along the way with a long-term vision
Winning the battle against addiction requires unwavering motivation. And that kind of motivation can only be found within yourself. Think about where you want to be next year or maybe 5 years from now. Recreate an image of your ideal life in the future.
It’s a good idea to put that vision in black and white. You can write it down, draw it, or even represent it with doodles. Writing down your goals or putting them in images will help you better develop your idea and will become a much more powerful reference tool than if you just imagine them. In fact, did you know that simply writing down your goals increases the chances of achieving them by 33%?
Think about the bigger picture, starting from where you are today, where you would like to be in the future, and what the path is to get there. Seneca said that “When you don’t know where you are sailing, no wind is favorable.” So having a clear idea of where you want to go and, above all, why you want to go there, will keep you focused and moving in the right direction.
Positive visualization helps. Of course. But don’t just imagine yourself reaching your goals, imagine yourself along the process. Research conducted at the University of California found that people who focus on the process, rather than the results, are more successful. That small change will help you focus your attention on the steps you need to take to overcome addiction and will give you a greater sense of security while reducing anxiety along the way.
4. Adjust expectations and treat yourself with kindness
When it comes to keeping addictive behaviors at bay, every day is a battle, so it’s important to adjust your expectations. Recovery doesn’t happen overnight, and relapses often happen.
So remember that growth is a process marked by ups and downs: every day you will be faced with the choice of continuing in the right direction or changing course. If you make a mistake or give in to impulse, forgive yourself and get back to your healthy habits.
Analyze what happened so that it doesn’t happen again, but do so with the intention of learning, not berating yourself. It’s not a good idea to kick someone when they’re down; telling yourself that you won’t make it or that you’re worthless will only hurt you more. Remember that you can fall, but you don’t have to stay down on the ground.
It’s not about being condescending, but about accepting that relapses can happen. It’s not that you’re weak, it’s that you’re human. Losing a battle doesn’t mean losing the war, so instead of giving up, acknowledge it, be understanding with yourself, and get back on track.
Forgive yourself if you make a mistake, and try to get back to your healthy habits as soon as possible. Science has shown that approaching the detox process with compassion and self-respect greatly increases the chances of success.
5. Don’t hesitate to ask for help if you need it
Recognizing that you have an addiction is the first step. Making the decision that you want to get rid of it is the second one. The third, and often most difficult, step is asking for help.
At first, you may think that you are more than enough to overcome the addiction, especially when your motivation and determination are strong enough to fight off everyday temptations and the discomfort you may feel.
However, the real challenge arises when your motivation wanes and your determination falters. Even if you initially think you can overcome the addiction alone, getting rid of the mental and behavioral patterns that you have carried for months or years is a real challenge.
On top of that, addictions cause changes in your brain and body that can trigger dangerous withdrawal symptoms that require medical supervision. Drug and alcohol addictions, for example, can be incredibly difficult to overcome, which is why many people need specialized treatment.
Getting medical and psychological help will increase your chances of success. And that doesn’t mean you’re weak, but that you’re fighting a huge battle that needs all the support you can get. The path will be easier with proper supervision, guidance, and support.
So make sure you choose professionals who specialize in addiction treatment and offer comprehensive treatment that includes everything from hospitalization to aftercare or even family counseling. At Simcoe Addiction and Mental Health, for example, addictions are treated with a holistic, friendly, and empathetic approach, so that you can address your emotions and concerns in a safe, judgment-free environment. By providing healthier strategies to address life challenges, rehabilitation doesn’t just focus on “curing” addiction but on improving quality of life in 360 degrees.
References:
Phelps, C. L. et. Al. (2018) The relationship between self-compassion and the risk for substance use disorder.Drug Alcohol Depend; 183: 78-81.
Smith, M. A. & Lynch, W. J. (2012) Exercise as a Potential Treatment for Drug Abuse: Evidence from Preclinical Studies.Front Psychiatry; 2:82.
Matthews, G. (2007) The Impact of Commitment, Accountability, and Written Goals on Goal Achievement. Vancouver: 87th Convention of the Western Psychological Association.
Pham, L. B. & Taylor, S. E. (1999) From Thought to Action: Effects of Process-Versus Outcome-Based Mental Simulations on Performance. Pers Soc Psychol Bull; 25(2): 250-260.
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