Take a paper and write all the disadvantages of your addiction. Everyday take that paper and revise at least 5-10 times what you have written. When you feel that your addiction has more disadvantages than advantages, you will easily quit that addiction. If you don’t want anyone to read what you have written, you can use mnemonics. When you are doing addiction, recall all disadvantages of your addiction. You can also make a list of positive changes you want in your life to help motivate you to stick to your goal of quitting. You might list:[2] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source More time with friends and family. A new hobby. Your dream job. Better health. More money. Feeling proud and confident. A sense of freedom.
“I’m going to quit using so I can focus on my career goals. ” “I’m going to stop my addiction so I can have a better relationship with my family. ” “I’m going to quit my addiction so I can spend my money on things that make me happy. ”
Close your eyes and try to recall the first experience of addiction. For example the first day you smoked a cigarette. You went to a shop and bought a cigarette. You do have this memory because it was the first experience. Now imagine that same experience but don’t buy cigarette. Buy something else in the shop. Try to go away from the trigger. You have many memories of the addiction. Try to recall them. In that imagination don’t go near the trigger but go away from the trigger. You are changing your memory while reconstructing it.
You might pick a date that’s meaningful to you for added motivation. For instance, you could pick someone’s birthday, a special anniversary, or a holiday. Tell your friends and family about your quit date so they can support your goal. [5] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Take this time to arrange any medical or physical support you may need. Some addictions can be life-threatening if they’re stopped incorrectly.
Choose a support group that shares your core beliefs if that matters to you. [8] X Expert Source Catherine Boswell, PhDLicensed Psychologist Expert Interview. 29 December 2020. Some programs are based around religion, so you might prefer a group that speaks to your beliefs. If you’re addicted to a substance, ask people not to use it in your presence. People who have long-term success with overcoming addictions often have a support group of family and friends who encourage them on a daily basis. [9] X Expert Source Tiffany Stafford, CPTLife Coach, Personal Trainer, & Holistic Nutritionist Expert Interview. 10 March 2020.
Stress is often a trigger for all kinds of addictions. You could manage your stress using aromatherapy, a meditation app, or a short walk outside. Certain situations, like parties or other social gatherings, might act as triggers. You might decide to turn down invitations to events that might trigger you, or you could ask a friend to be your accountability partner. Certain individuals can be triggers, so you may decide to spend less time around them. You might be triggered to drink in a restaurant that serves alcohol, so you might decide to eat only at places that don’t have a liquor license.
If you’re addicted to alcohol, you might throw out or give away any drinks you still have, donate your wine glasses, and get rid of any items that contain messages about alcohol. If you’re overcoming a food addiction, you could throw out junk food. If you’re addicted to porn, you could put a filter on your electronic devices and throw out any magazines you own. You might try rearranging your environment or adding healthy distractions to help you stick to your goal.
You might decrease your usage by 25% every week until you’re not using anymore. If you’re addicted to alcohol or drugs, it’s a good idea to talk to your doctor to create a safe plan for you.
Exercise. Start a new hobby. Cook. Hang out with your friends. Join a club on Meetup. com. Play a recreational sport.
You might not be able to go to your normal haunts anymore. While you might feel a sense of loss, try to focus on what you’re gaining. You might talk to your therapist about how you’re feeling if this happens.
“I really appreciate having you as a friend. I’m doing everything I can to change my life right now, and I was hoping I could count on you for encouragement. ” “Overcoming this addiction is so important to me, but it’s also challenging. Can I call or text you when I’m really struggling?”
Meditate. Watch something funny. Hang out with friends. Do yoga. Do an exercise you enjoy. Make art. Keep a journal. Listen to music.
Exercise: Exercise releases endorphins, so it can help you feel pleasure without your addiction. [19] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Distraction: Distract yourself with an immersive activity, like painting or going to a movie theater. Venting: Tell a trusted confidant about how you’re feeling and how bad your craving is. Urge surfing: Instead of fighting your craving, sit with it until it fades. Focus on how the craving feels in your body, then focus on your breath. Notice the sensations in your body again, and ride out the urge as it crests and falls like a wave. [20] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source This can help you find relief from cravings without giving into them.
Take it one day at a time. You might even treat every day as a milestone, especially if you’re staying sober from drugs or alcohol. You could also celebrate every week as a milestone.
Relapses are steps forward in the process, and you shouldn’t consider them as failures. It takes time for new habits to fully kick in. Just keep going. Don’t let guilt and shame take over if you slip up. You’re trying your best, and all you can do is keep at it.
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.
You can always talk to a therapist online through Betterhelp.
You can prevent a relapse. Just make sure you stick to your healthy habits, and you’ll be able to stay on track.
Does your addiction help you cope with negative feelings, anxiety, pain, or lack of focus. Does your mood change while you’re using? Do you have a relative who has a mental health disorder or an addiction? Do you still feel depressed, anxious, or manic when you’re not using?
For example, don’t start smoking to replace your alcohol addiction. Similarly, don’t go shopping to replace a gambling addiction.
