Monday, November 18, 2013

THE MOTIVATION SERIES: Overcoming Addiction (2)

Part 2 of 3: Making a Plan



  1. 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 get mentally and physically prepared.
    • Consider picking a date that's meaningful to you, to help motivate you. Your birthday, father's day, your daughter's 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 on that date.

  2. 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.
  3. 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.
  4. Start ramping down your addictive habit. Instead of quitting cold turkey, start slowly ramping down your habit. For most people, this makes it easier to quit. Indulge less frequently, and gradually continue ramping it down as your day to quit for good approaches.
  5. Get your environment ready. Remove reminders of your addiction from your home, car and workplace. Get rid of all the paraphenalia that goes 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 redecorate your bedroom, rearrange the furniture, or just buy a few new throw pillows. Changing your environment will give you the feeling of having a fresh start.

    SOURCE: wikihow be continued.

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