Does this situation seem familiar, when a friend belches and does not say ‘excuse me’ , You frown and he or she goes like,’ oh sorry, but its normal.’ or when you observe from a distance as someone has just picked his or her nose shakes someone’s hand with great gusto! i could go on and on. How about these phrases,’ oh i’m used to it”, its an everyday thing, i could do this forever…sound familiar?
- feelings of guilt after the deed is done
- cant seem to stop/ quit / abstain?
- Do you put aside/miss important tasks just to use/do/get that thing?
- do you feel like you have double standards ( you would advise someone against it but you are doing it anyway?)
- consumption is over the top or alarmingly increasing?
- identify the habit you want to get rid of.
- identify the cues or triggers
- identify the routine of this habit
- note the reward that you get from the habit
- choose a different behavior to interrupt the routine or trigger
- identify other non-addictive and healthy routines to fill/ replace or give a reward.
So, to put this in a common scenario, assuming the addiction is masturbating.
- Admitting it is the first step to quitting the addiction .
- Identify the movie scenes ,the weather or pictures, books that ‘disturb’ .
- Take note of the song that you play, the toys, the thoughts, positions that are used .
- Ask yourself do i do this to get something or avoid something?
- Interrupt this by doing something else like not lying in bed awake, turning on a gospel song, playing a game, taking a cold bath(no kidding).
- choose another habit preferably a hobby to take you spare time, like cooking, painting, writing etc.