Chapter 10. Decisions before using.
Drug abuse and gambling are often the result of a series of decisions that lead to actual use or gambling. These decisions are not always conscious, but they are significant. By examining these decision points, we can gain insight into our behavior and begin to identify ways to change it.
Each decision point is an opportunity to change course. For example, the decision to spend time with friends who use drugs or go to a casino can be a critical moment in the process of addiction. At these times, it is important to think carefully about the consequences of our actions and consider alternative choices.
Some ways to change these decision points include:
By paying attention to the decision points that precede addiction, we can take control of our behavior and make conscious choices that support our goals and well-being.
Here are some additional tips for making healthy decisions:
It's important to note that triggers can vary from person to person and can change over time. For example, some people may find that social events, such as parties or gatherings, can trigger the urge to drink or take drugs. Others may find that stress or boredom can lead to the urge to gamble.
It's also important to understand that triggers can be both internal and external. Internal triggers may include emotions such as anxiety, sadness or anger, while external triggers may include certain people, places or things associated with drug use or gambling.
Identifying and understanding your personal triggers can help you prepare for and avoid situations that may increase your risk of relapse. You can develop coping strategies to deal with triggers, such as avoiding certain people or situations, practicing relaxation techniques, or seeking support from a trusted friend or counsellor.
It's important to remember that triggers may always be present, but with practice and effort you can learn to manage them effectively and maintain your recovery.
It's common for people struggling with substance use or gambling addiction to have automatic thoughts that focus on the short-term benefits of using or gambling without fully considering the negative consequences. These thoughts can be difficult to control and can lead to relapse if not addressed.
To overcome these automatic thoughts, it's important to first recognise them as a warning sign and be aware that they can lead to relapse. If you have these thoughts, try to intervene early and challenge them. Instead of focusing on the positive aspects of using or gambling, remind yourself of the negative consequences. Consider the benefits of staying sober and free from gambling, such as improved health, better relationships and financial stability.
It can also be helpful to have positive affirmations or mantras that you can repeat to yourself during these moments of temptation. Phrases such as "I am strong and in control of my actions" or "I choose sobriety and recovery" can be powerful reminders of your commitment to your recovery journey.
Remember that challenging automatic thoughts and focusing on the benefits of sobriety or recovery takes practice and persistence. It may be helpful to seek the support of a therapist or support group to help you develop and practice these skills.
When you are in recovery from substance abuse or gambling, it is common for your body to respond to triggers or situations associated with using or gambling by preparing for the arrival of substances or the effects of gambling. This can lead to strong feelings of craving, which can be difficult to manage. To manage these physical reactions, it may be helpful to try different distraction or relaxation techniques, such as deep breathing, meditation or exercise.
It's important to remember that the feeling of craving is temporary and will eventually pass. Although it can be uncomfortable, it is manageable and you can learn to accept that you may have cravings for a period of time. Remember that the feeling of an urge is not permanent and that you can resist it by focusing on your reasons for wanting to stay sober or free from gambling. Also, having a support system, such as friends, family or a therapist, can be very helpful in managing cravings and staying on track with your recovery goals.
Ultimately, the decision to use or gamble is yours. You have the power to choose which path to take, to turn left or right, to give in to temptation or to resist it. It's important to take a moment to reflect on this decision and not to dismiss thoughts of using or gambling as insignificant. Instead, carefully consider the potential negative consequences of using or gambling and the benefits of staying sober or gambling-free.
Remember that you are in control of your recovery and that the choices you make will affect your wellbeing. Don't let external factors or other people's opinions influence your decision. Ultimately, you have the power to choose the path that is right for you, that is consistent with your values and that supports your recovery goals. Trust yourself and your ability to make the right choice, and don't be afraid to seek support from others if you need it.
It's important to remember that delaying activity doesn't necessarily mean it's OK to engage in these behaviours. The ultimate goal is to make a conscious decision that is in line with your recovery goals and wellbeing.
Delaying the activity can also give you an opportunity to seek support or talk to someone about your thoughts and feelings. This could be a trusted friend, family member or professional counsellor who can help you work through any challenges or triggers that may have contributed to your urge to use or gamble.
Another effective delaying strategy is to find alternative activities or hobbies that you can do when you feel the urge to use or gamble. These activities can be anything that makes you feel good and distracts you from the urge to use or gamble, such as exercise, reading or spending time with loved ones.
Ultimately, taking steps to delay and minimise your use or gambling can help you take control of your recovery journey and make decisions that are in line with your goals and values.
It's natural to feel disappointed or frustrated with yourself after a mistake, but it's important not to let these feelings turn into guilt and shame. These negative emotions can lead to a sense of hopelessness and even trigger further substance use or gambling.
Instead, focus on what you can do to prevent future slips or relapses. This might include identifying the triggers or situations that led to the slip and developing a plan to avoid or cope with these situations in the future. It's also important to get support from loved ones, a therapist or a support group. Remember that recovery is not a straight line and setbacks can happen, but it's important to keep moving forward and stay committed to your recovery goals.
Excessive drinking, gambling or drug use can create a cycle of addiction in which the individual becomes physically and psychologically dependent on these behaviours. In addition to the disinhibiting effects of alcohol and drugs, there may be underlying psychological factors such as stress, anxiety or depression that contribute to the continuation of these behaviours.
To resist the temptation to continue using or gambling, it's important to identify and address the underlying causes of the addiction. This may involve seeking professional help, such as counselling, therapy or support groups, to develop coping strategies and address any psychological issues that may be contributing to the addiction.
It's also important to develop healthy coping mechanisms that can replace the behaviour of drinking, gambling or using drugs. This may include finding other ways to cope with stress, such as exercise, meditation or spending time with friends and family.
Having a support system is also crucial to maintaining recovery. Support from loved ones, peers and professionals can provide encouragement and accountability to resist the temptation to continue using or gambling. Remember that recovery is a process and setbacks may occur, but with persistence, support and healthy coping mechanisms, it's possible to break the cycle of addiction and maintain long-term sobriety.
It's completely understandable to feel discouraged and overwhelmed if you've temporarily lost control of your substance use or gambling, but it's important to remember that recovery is a journey and setbacks are a natural part of the process. The key is to keep hope alive and take proactive steps to get back on track.
One important step is to seek support from a trusted friend, family member or professional counsellor who can help you work through your feelings and develop a plan to move forward. It's also important to identify any triggers or situations that led to your loss of control and develop strategies to avoid or manage these triggers in the future.
It may also be helpful to recommit to your recovery goals and remind yourself of the benefits of sobriety or abstinence. This could include focusing on the positive changes you've experienced since you began your recovery journey, or setting new goals to work towards.
Remember that recovery is a process that takes time and effort, but it is possible to regain control and continue on the road to lasting recovery. Don't be afraid to ask for help and support when you need it, and keep moving forward one step at a time.