Addiction is a pathological relationship to mood altering experience that has life damaging consequences. What's your addiction? Whether you're dealing with an addiction to alcohol, tobacco, sex, drugs, lying or gambling, admitting that you have a problem is always the first step to overcoming it, and it is not easy. Now it's time to make a plan for quitting, seek help, and prepare yourself for obstacles you'll surely encounter. If you want to learn how to kick that habit and start living life to the fullest again, keep reading.
Set a date to quit. Don't set it for tomorrow, unless you're
pretty sure quitting cold turkey will work for you. Don't set it for more than
a month from now, because you might lose your resolve by then. Aim for a date
in the next couple of weeks. This will give you enough time to become mentally
and physically prepared.
- Consider picking a date that's meaningful to you, to help motivate you. Your birthday, father's day, your graduation day, etc.
- Mark the day on your calendar and announce it to those close to you. Build it up so that you won't be likely to back down when the day arrives. Make a firm commitment to yourself that you're going to quit by that date.
Seek personal and professional support.
It might not seem like it now, but you're going to need all the support you can
get during your journey to overcome addiction. Because so many people battle
addictions, there are many wonderful institutions in place that serve as
support systems, helping you stay motivated, providing tips for success, and
encouraging you to try again if you have a false start.
- Research in-person and online support groups designed to help people with the specific type of addiction you're battling. Many resources are free.
- Make an appointment with a therapist skilled in helping people through addictions. Find someone you're comfortable with so you'll be able to rely on him or her in the months to come. Cognitive Behavioral Therapy (CBT), behavioral therapy, Motivational Interviewing, Gestalt techniques and life skills training are amongst the techniques that have been proven successful for those seeking to overcome addictions. A therapeutic setting ensures that you will have privacy and that the treatment will be based on your particular needs and goals.
- Seek support from your closest loved ones and friends. Let them know how much this means to you. If you're addicted to a substance, ask them not to use it in your presence.
Identify your triggers. Everyone has a
certain set of triggers that make them automatically want to indulge their
habits. For example, if you're struggling with an alcohol addiction, you might
find it difficult to attend a certain restaurant without feeling a strong urge
to drink. If you're addicted to gambling, passing a casino on the way home from
work might make you feel compelled to stop. Knowing your triggers will help you
face them down when the time comes to quit.
- Stress is often a trigger for all kinds of addictions.
- Certain situations, like parties or other social gatherings, might act as triggers.
- Certain individuals can be triggers.
Start
ramping down your addictive habit.
Instead of quitting immediately, start by decreasing your use. For most people,
this makes it easier to quit. Indulge less frequently, and gradually continue
reducing it as your day to quit for good approaches.
Get your environment ready.
Remove reminders of your addiction from your home, car and workplace. Get rid of
all the objects that go along with the habit, as well as other items that
remind you of the habit.
- Consider replacing the objects with items that help you feel positive and calm. Fill your refrigerator with wholesome food. Treat yourself to a few good books or DVDs (provided they don't contain content that could act as a trigger). Place candles and other aesthetically pleasing items around the house.
- You might want to try redecorating your bedroom, rearranging the furniture, or just buying a few new throw pillows. Changing your environment will give you the feeling of having a fresh start.
Stop the addictive behavior as
planned. When the big day arrives, keep your promise to yourself and
quit. Those first few days are going to be hard. Keep yourself busy and
stay positive. You're on your way to an addiction-free life.
Fill your time. If you need distractions, try
exercising, taking up a new hobby, cooking, or hanging out with friends.
Joining a new club, sports team, or other kind of community group will help you
make new friends and start a new chapter of your life in which addiction is not
a part. Positive social interactions can stimulate the release of neurochemicals
which elicit feelings of happiness and satisfaction without the need for drugs.
- Exercise releases endorphin chemicals like the ones released in addiction, which is why sometimes you'll hear the term "runner's high".Exercise could open a lot more windows for new and improved health and could lessen the blow of withdrawal by giving you something else to feel good about.
Don't give in to rationalizations.
The physical and mental pain of addiction withdrawal is real, and you'll likely
start telling yourself it's okay to take up the habit again. Don't listen to
the voice telling you to start back up and don't give up on yourself when it
feels hard. Every bit of pain will be worth it in the end.
- Common rationalizations include the idea that "it's a free country" or "we all have to die sometime." Resist taking on this defeatist attitude.
- Go back to your list of reasons for quitting to remember why you're doing this. Think about why quitting is more important than staying addicted.
- Visit support groups and your therapist each time you feel in danger of relapsing.
Celebrate your accomplishments.
Do something nice for yourself when you meet the goals you've made, no matter
how small. Kicking an addiction is incredibly tough work, and you deserve to be
rewarded.
