Content

• To step
• Part 1 of 3: Deciding to quit
• Part 2 of 3: Making a plan
• Part 3 of 3: Quitting and dealing with a relapse
• Tips
• Warnings

What is your addiction? Whether you are addicted to alcohol, tobacco, sex, drugs, lying or gambling, admitting that you have a problem is always a first step to overcome it, and you have already taken that first step by selecting this article. Now is the time to make a plan to quit, seek help, and prepare yourself for the obstacles you will face. If you want to learn how to get rid of those habits and start living fully again, keep reading.

To step

Part 1 of 3: Deciding to quit

1. Write down the harmful effects of your addiction. It may not feel good to recognize the ways in which your addiction is harmful to you, but being confronted with the list on paper can make it easier to decide that you want to quit as soon as possible. Grab a pen and paper and brainstorm a list of all the negative effects you have experienced since the beginning of your addiction.
   • Find out why you became addicted in the first place. Ask yourself what's holding you back from quitting or what the addiction is doing for you.
   • Think about how your addiction has undermined your health. Are you at greater risk of cancer, cardiovascular disease, or other health problems as a result of your addiction? Perhaps your addiction has already made a noticeable impact on your health.
   • List the ways it affects you mentally. Are you ashamed of your addiction? In many cases, addiction leads to shame and embarrassment situations, in addition to depression, anxiety, and other mental and emotional problems.
   • How does your addiction affect your relationships with other people? Does it make you spend less time with the people you love or prevent you from forming relationships?
   • Some addictions take a huge financial toll. Make an overview of the amounts you spend to meet your addiction every day, week and month. Determine if your addiction is negatively affecting your work.
   • What discomfort is caused by your addiction? For example, if you smoke, at some point you get tired of having to go out to the office every time to smoke another one.
2. Make a list of positive changes you want to make in your life. Now that you have all the negative effects of your addiction in a row, think about how your life can improve once you get rid of that addiction. Make a mental picture of your post-addiction life. What do you want your life to be like?
   • You may feel a certain freedom that you have not had in years.
   • You have more time to spend with others, more time for your hobbies, and other enjoyable things.
   • You save money.
   • You know that you are doing everything you can to stay healthy. You will immediately feel better physically.
   • You feel proud and confident again.
3. Write down what you agree with yourself about quitting. Making a list of solid reasons to quit will support you in the long run in sticking to your plan to quit. Your reasons for quitting should be important enough to you than continuing your addiction behavior. This mental hurdle is tough but a necessary first step to quitting any addiction. Nobody can do this for you. Write down the real reason why you want to quit this habit. Here are a few examples:
   • You decide to quit, because you want to have the energy again to fully enjoy life.
   • You decide to quit because you are running out of money because of your addiction.
   • You decide to quit because you want to be a better partner.
   • You decide to quit because one day you want to have grandchildren.

Part 2 of 3: Making a plan

1. Set a date when you want to quit. Not tomorrow, unless you are sure that suddenly quitting will work for you. But don't set a date in a month either, because then you might be less determined to stick to it yourself. Target a date within the next few weeks. This will give you plenty of time to prepare yourself mentally and physically.
   • If necessary, choose a date that is meaningful to yourself to help motivate you. Your birthday, Father's Day, your daughter's wedding, etc.
   • Mark the date on a calendar and announce it within your family or friends. Build it up so you won't back down when that day arrives. Make firm agreements with yourself that you will stop on that date.
   • Get any medical or physical support you need. Some addictions can be life-threatening if they are stopped in the wrong way.
2. Seek professional and / or personal help. You may not think this is the case at the moment, but you will probably be able to use whatever help you need to overcome your addiction. With so many people battling their addictions, there are many opportunities to get professional help with this. They can help you stay motivated, offer tips for making your efforts successful, and encourage you to try again if it didn't work out.
   • Research groups online or in person that are intended to help people with the addiction problems you are dealing with. Many of these resources are free.
   • If you want to take a drug off yourself, you should first seek the advice of a doctor so that you understand and be prepared for any withdrawal symptoms.
   • Make an appointment with a therapist who works in addiction treatment. Find someone you feel comfortable with so that you know you can build on that person for the next few months. Cognitive Behavioral Therapy, Motivational Interviewing, Gestalt Therapy and life skills training are among the techniques that have proven their effectiveness in overcoming addiction. A therapeutic setting ensures that you get enough privacy and that treatment is based on what you need and what your goals are.
   • Also seek the support of your partner, family and friends. Let them know how much this means to you. If you are addicted to certain substances, ask them not to use them in front of you.
3. Learn to recognize your triggers. Everyone has some set of triggers that cause them to automatically fall back into their addiction. For example, if you are struggling with alcohol addiction, you may find it difficult to eat out or go to a cafe without feeling strongly that you need to have a drink. If you're addicted to gambling, driving past a casino on your way home can give you the urge to take a gamble. Knowing your triggers can help you face them when the time comes to quit.
   • Stress is often a trigger for all kinds of addictions.
   • Certain situations, such as parties, can be very heavy triggers.
   • Certain people can also act as triggers.
4. Start breaking the addictive habit. Instead of going cold turkey, do it gradually. This is a lot easier for most people. Indulge in your addiction less often and gradually reduce it as the day you get rid of it for good approaches.
5. Make sure your environment is ready. Remove anything that reminds you of the addiction from your home, car, and workplace. Remove all objects associated with the wrong habit, along with other items that remind you of it.
   • Replace the objects with others that make you feel positive and calm. Fill your fridge with healthy food. Treat yourself to good books and movies (but make sure they aren't about anything that triggers your addiction). Put candles and other pleasant, soothing things in the room.
   • It can also help to rearrange your bedroom, relocate the furniture, or just buy some new pillows to throw with. Changing your environment gives you the feeling of a fresh, new start.

Part 3 of 3: Quitting and dealing with a relapse

1. Stop the addiction behavior as you planned. When that big day comes, stick to the deal you've made with yourself and Stop. Those first days will be incredibly difficult. Keep yourself busy and stay positive. You are on your way to an addiction-free life.
2. If you need a distraction, get a workout, start a new hobby, cook or hang out with your friends. Join a club, sports association or other group and you will make new friends and add a new chapter to your life where addiction no longer plays a role. Positive social interaction can release certain chemicals in the brain that cause feelings of happiness and satisfaction without the use of drugs.
   • Exercise releases endorphins like addiction, which is why you sometimes hear the term "runner's high". Exercise can open many more windows to new and improved health and can reduce withdrawal by giving you something else to feel good about.
3. Avoid triggers. Stay away from people, places, and things that easily make you fall back into your old habits. You may need to maintain a completely new routine for a while, until the edges are off.
4. Don't give in to rationalizations. The physical and mental pain of quitting the addiction is real, and you will probably try to convince yourself that it is okay to give in to the habit again. Don't listen to that voice trying to convince you. Don't give up when the going gets tough. All the pain and effort is more than worth it in the end.
   • Common thoughts are, "I am free to do whatever I want" or "we will all die at some point." Resist this fatalistic attitude.
   • Return to your list of reasons to quit when you need to remind yourself. Think about why quitting is more important than staying addicted.
   • Visit support groups and your therapist any time you are in danger of relapse.
5. Don't let a relapse be the end of your attempt to quit your addiction. Everyone sins at least once. That does not mean that you have to give in and surrender yourself completely to your addiction behavior. If you've made a slip, review what happened and determine what you can do to prevent it. Then pick yourself up again and continue to get rid of your addiction.
   • Relapses are steps forward in the process and should not be viewed as failures. It takes time for new habits to take full effect. Stick to a plan instead of giving up.
   • Don't get overwhelmed by feelings of shame and guilt if you do slip. You're doing your best, and all you can do is go ahead and stick with it.
6. Celebrate what you have achieved. Do something nice for yourself when you have achieved goals, no matter how small. Getting rid of an addiction is terribly tough and you deserve a reward.

Tips

• Engage your mind with constructive thoughts.
• Participate. If you want new, positive things to have a place in your life, then you will have to make room for that.
• Even if you've had a bad day, don't give up and don't think you'll ever get rid of your addiction.
• Start a project that interests you.
• Keep yourself too busy to have time for your addiction.
• Put your prejudices aside and be open to other thoughts.
• Make a complete schedule for how you will spend the day.
• Follow up on suggestions. How many you get will vary, but most therapists expect you to do some homework, and the traditional beginner's suggestion of the 12 Step Plan is to form a group, find a sponsor, and go through the steps.
• Stay away from those things and places that remind you of your addiction and think of the consequences, not the pleasurable aspect of it.

Warnings

• Be especially wary if things seem to be going well. You may be one of those addicts to sabotage your own efforts if they go well.
• Recognize those moments when the temptation is very great. Avoid those times of the day when you are most likely to give in to your addiction. You will have to be very strong in your shoes, especially at those times.