Chapter 9. Dealing with risky situations.
We move on to the next step: changing behaviors that don't help you, your risk behaviors, into behaviors that do help you.
Changing your thoughts so you feel better was one way to help yourself not to use or gamble (excessively). A second way to feel better and prevent yourself from using or gambling (excessively) is to change your behavior. By doing something different than you usually do, you prevent yourself from getting stuck in craving and using or gambling.
Like your thoughts, your behavior can be distinguished into helping and non-helping behaviors. Forms of non-helpful behavior include:
You can also read about your own risk behavior in Measuring & Knowing in part one of addiction treatment. These so-called risk behaviors don't help you at a time when you don't want to use or gamble. This can trigger cravings for a substance or gambling. You can look to avoid or change these behaviors.
Also, if you would get a craving, you can do something else for a while. Taking a moment to distract yourself or do something (fun) can help reduce the feeling of craving. Physical activity, such as sports, has also been shown to help counteract cravings.
Don't overcomplicate it, even simple activities such as vacuuming or showering can be very effective in taking a break from doing something else and getting rid of your urges.
Here are some additional tips for dealing with high-risk situations:
It is important to remember that you are not alone. There are many people struggling with addiction. Help is available and you can do it.
To deal effectively with the urge to drink, take drugs or gamble, it is important to have a plan of action. One effective way to do this is to make a conscious effort to do things differently. This involves identifying the triggers that can lead to the urge to use or gamble and taking proactive steps to avoid them.
Once you've identified your triggers, it's time to make a list of actions you can take when you feel the urge to use but want to resist it. This list can include a variety of different strategies, such as going for a walk, practicing deep breathing, calling a friend for support, finding a new hobby or doing some physical activity. The key is to find what works best for you and have a plan to help you stay on track with your recovery.
It is important to remember that behavior change is not easy and that it takes time to develop new, healthy habits. Therefore, be patient and don't be too hard on yourself if you occasionally fall back into old habits. See it as a learning moment and try to understand why it happened so you can better avoid it in the future.
By making a plan and practising strategies to resist the urge to use or gamble, you can take control of your recovery and work towards a healthier, happier life.
If you're trying to break a habit, congratulations on taking the first step! It's not an easy task, but with determination and the right strategies, it's possible. Here are some additional tips to help you break your habit:
What is the specific behavior you want to break? Be as specific as possible.
Why do you engage in this behavior? Is it stress, boredom, or a coping mechanism for something else? Identifying the root cause can help you find alternative ways to address the issue.
Outline a step-by-step plan for breaking your habit. This should include strategies for dealing with triggers and replacing the habitual behavior with healthier alternatives.
If you're struggling to break your habit on your own, consider seeking help from a therapist or counselor.
Ive got money on my bankaccount.
Tomorrow ive got nothing to do.
Today ive got nothing to do.
Ive had a busy day.
Im not enjoying myself as much as i should.
Im overstimulated.
Take a shower.
Do something to clean the house.
Spend my money on something else.
Read a book.
Call my buddies.
Call my parents.
Trying to notice, how well im doing lately.
Take a walk.
Take a nap.
Smoke a cigarette and take a coffee.
Do something for my plants.
Many people who have stopped using substances experience strong urges to drink, take drugs or gamble. These cravings can be a major cause of relapse. Even people who have stopped using can be susceptible to relapse if they don't have strong urges. It's important to recognise that cravings are a normal part of recovery and don't necessarily mean you'll relapse.
Breaking the habits that contribute to substance misuse can be difficult and may trigger the feeling of an urge. Habits such as drinking at certain times of the day or using substances to cope with difficult emotions or memories can be hard to break. It's common for people in recovery to experience a range of cravings, from mild to intense. It's important to remember that these urges will pass on their own and don't need to be acted upon. In fact, many people mistakenly believe that the only way to make the feeling of an urge go away is to give in and use. This is not the case - the feeling of craving will always pass.
It's also common for people in recovery to experience more intense cravings in the early stages of their journey. However, it's important to be aware that strong urges can occur at any time and can be unexpected. The more you understand about the nature of urges and how to deal with them, the better equipped you will be to recognise and resist them.
There are several factors that can contribute to the experience of craving in recovery. One is that people tend to form habits around substance use and the body can learn to associate certain situations, circumstances and emotions with the anticipation of using. This can lead to physical reactions in the body that feel like cravings. In addition, long-term substance abuse can alter chemical processes in the brain, including the release of certain chemicals such as dopamine, which can contribute to the feeling of craving. The reward centre in the brain is responsible for releasing these chemicals, and when substances such as alcohol or drugs are used, they can interfere with the normal release of these chemicals, leading to increased sensitivity to urges and a stronger feeling of need to use or gamble.
There are a few things you can think about when you are feeling cravings. Think about what else you can do instead of using, gambling or drinking.
It's important to know what triggers your urge to use or gamble. Is it a particular time of day, place, person or emotion? Understanding your triggers can help you avoid them or be better prepared to deal with them.
Mindfulness can help you become more aware of your thoughts, emotions and physical sensations. When you feel an urge coming on, try to observe it without judgement and focus on your breath or another anchor.
Deep breathing, meditation, yoga or progressive muscle relaxation can help you relax and manage stress, which can reduce the intensity of your urges.
Engage in activities that are enjoyable and healthy, such as exercise, hobbies, or spending time with loved ones. These activities can distract you from the urge and promote feelings of pleasure and accomplishment.
Think about your values and long-term goals. How does using or gambling fit in with these? Reminding yourself of your values and goals can provide motivation to resist the urge.
Talk to someone you trust, such as a friend, family member or therapist. Talking to someone about your urges can help you gain perspective and support.
Use positive affirmations or self-talk to remind yourself of your strengths and abilities to overcome the urge. For example, "I can handle this urge" or "I am strong and capable".
Make a plan for how you will deal with urges when they occur. Write down the steps you will take, such as calling a friend or doing a relaxing activity, and refer to the plan when needed.