Buzz
Drug addiction can make you feel like there's no hope left for improvement. But no matter how bad things may seem, you can overcome your addiction through perseverance and patience. Start by identifying the reasons you want to quit drugs, as this will help strengthen your resolve throughout the process. Then, create a clear plan and seek help from support groups or experts as you work on recovery and building a new life free from drugs.
Steps
Decision to Quit
Set a goal to quit drugs. To overcome addiction, you need to establish a clear goal to quit drugs. You won’t be able to quit completely in a short period, but setting goals will help you plan for the next steps.
List the harmful effects that drug addiction has on you. Creating a specific list of the negative impacts addiction has on your life can provide the motivation you need to start changing your behavior. Rather than focusing on the typical negative thoughts about addiction ("It's ruining my life" or "I'm not doing my best"), write about the changes in your life since you fell into addiction. Reading what you've written can be uncomfortable, but forming a clear list will help you overcome the challenges ahead.
Write about how your body feels. You know you're addicted if you experience withdrawal symptoms when trying to stop using drugs. Withdrawal symptoms are often the opposite of how the drug makes you feel when under its influence. If you feel energetic when "high," you will experience exhaustion and depression when going through withdrawal. If you feel relaxed and happy when intoxicated, you might feel anxiety and extreme agitation when withdrawing. You could even fall ill when stopping drugs and need to keep using them to feel normal.
- Document how you feel and how addiction affects your body. Depending on the type of substance you use, you might damage your skin, internal organs, face, teeth, or experience other health problems. Even if the symptoms aren’t severe, like losing a few pounds or your face aging faster, be sure to note them.
Assess whether you're neglecting your responsibilities. An addict may neglect their responsibilities, such as school, work, family, or everyday tasks like laundry, housework, car maintenance, and bill payments. When someone is addicted to drugs, their world revolves around using substances, recovering from their effects, and using more. Addiction isn't just recreational drug use; it's a compulsion that only intervention can stop.
- Keep track of how often you've gone to work or school lately. Consider how much attention you've given to your responsibilities.
- Reflect on whether addiction has impacted your financial situation. Write down the money you've spent to satisfy your addiction daily, weekly, monthly, and yearly.
Think about whether you've been meeting friends or family recently. You may avoid seeing loved ones because you're under the influence of drugs or because withdrawal makes you not want to be around anyone. This behavior can alienate friends and family, leaving them wondering where you are and why you’re acting strangely.
- Others might complain about the frequency of your drinking or drug use. These are clear signs of addiction.
Admit if you've stolen or lied to others. Stealing and lying to others, especially those close to you, like family and friends, is common among addicts. Addicts often steal money or valuable items to buy drugs. Addiction doesn't just affect the body; it alters the addict’s thinking to the point where they may steal.
- Lying is closely linked to the nature of addiction and the shame addicts feel about their actions.
Identify the last time you focused on your personal interests. You might have had to give up your hobbies or pleasures because drug use has become your top priority. Imagine dividing your time equally between using drugs and pursuing personal hobbies and interests (e.g., rock climbing, dancing, stamp collecting, photography, playing musical instruments, learning languages, etc).
- Anyone who can focus on their own hobbies is not bound by the all-consuming habit of spending all their time on addictive substances.
Be honest about the impact drugs have on your life. Continuing drug use despite its negative effects on your studies, job, legal matters, family life, relationships, and health is unwise. For many people, being incarcerated is a frightening experience that forces them to reconsider their way of life. However, for addicts, they often forget or quickly lose memory of these consequences once the craving takes over.
- You may end up arrested for DUI (driving under the influence) or drug possession.
- Your relationships could face significant trouble or even be completely destroyed. When you fall into addiction, friends and family may distance themselves from you.
Write about the positive changes you experience when you stop using addictive substances. After documenting the negative aspects, focus on the positive once you’ve made an effort to overcome your addiction. How has your life changed? You’ll definitely be able to reduce or eliminate the negatives and start bringing about positive changes.
Seek Professional Help
See a doctor. Consult a specialist in addiction treatment. The doctor will guide you on the appropriate methods for treating your addiction.
- They may advise you to check into a rehabilitation facility to begin detoxification under medical supervision. This is especially important if you’re detoxing from alcohol, opioids, or sedatives. Withdrawal can be painful and sometimes life-threatening.
Visit a rehabilitation center. Detoxing from sleeping pills, meth, cocaine, crystal meth, sedatives, and alcohol can be life-threatening, leading to complications like respiratory failure, strokes, and seizures. It is crucial to undergo detoxification in a rehab center to manage the effects of these substances on your body during the withdrawal process.
- Even if the substance you are using doesn't cause life-threatening withdrawal symptoms, there are many other side effects that can make the process difficult, such as anxiety and even paranoia.
- Going through withdrawal symptoms is one reason why you might not want to quit using. The best place for detox is under the supervision of professionals who can help you cope with the drug's effects during this process.
- If you've ever been incarcerated, your probation officer may allow you to participate in a treatment program instead of serving jail time. Take advantage of this opportunity.
See a therapist. Similar to other treatment programs focused on overcoming addiction, a successful treatment plan will include both individual and group counseling sessions. Cognitive Behavioral Therapy (CBT) can help you identify the thought patterns that prevent you from quitting drugs.
- Your therapist may also use motivational interviewing techniques to help you explore why you're still struggling to make the necessary changes.
- To find a therapist specialized in addiction, consult your regular doctor or a rehab center.
Be open to receiving help from various aspects of your life. To overcome addiction, you will need support in many areas because addiction deeply impacts every aspect of your life. Be ready to see doctors for help with your mental, physical, emotional, and spiritual health.
- You might want to consult your family therapist, a life skills coach, a career counselor, a fitness coach, a financial advisor, or any professional who can help you transform areas of your life where you need assistance into your strengths.
Join a Support Group
Find a local support group. Numerous studies show that people with a strong support network are more likely to succeed in recovery. The 12-step recovery program is the most common self-help group format in the world.
- Alcoholics Anonymous (AA) is a well-known program, and it also follows a 12-step recovery plan focused on personal transformation. Narcotics Anonymous (NA) is designed to support individuals recovering from drug addiction.
- There are many other support groups available to provide helpful assistance, such as SMART Recovery. This program follows a four-point approach addressing addiction and its hold on the individual.
- Don't hesitate to explore various options until you find the one that works best for you.
- Visit the website Alcoholics Anonymous and the Narcotics Anonymous website to find a support group in your area.
- It’s important to recognize that addiction is a disease. Addiction alters the structure and function of the brain. Once you accept that you have a disease, you’ll be better equipped to address your addiction.
Collaborate with a sponsor. Many support groups offer sponsors to guide new members. A sponsor is someone who has recovered from addiction and will help guide you through each step of your treatment program.
Support other members in your group. Being part of a support group will help you realize that you are not alone in your struggles. Others are going through similar experiences, feeling just as hopeless and ashamed as you may feel. Giving and receiving support can be a valuable tool for recovery and accountability.
Eliminate Old Habits
Plan your daily schedule. In order to break free from old habits, you need to plan your day hour by hour. This will help you develop new routines that are completely unrelated to drug use. Build habits around the goals you want to achieve, such as finishing school, creating a family, or finding a job. Over time, these healthy routines will not only help you forget about drugs but also help you achieve your life goals.
Track your daily task progress. This action will help you stay aware of the tasks you can complete each day. Set up a simple daily schedule and track the tasks you need to finish, marking them off when completed.
- If you're struggling, make a separate list of people who can help you. Never let yourself get stuck.
- If you don't have family or friends to help, bring the list to therapy and work with your counselor or a mental health professional to find ways to overcome your challenges.
Be honest with yourself. An essential part of breaking old habits is being truthful with yourself about where you're going and the people you encounter. The urge to return to places and people associated with drug use can be very strong. Careful planning and complete honesty are necessary qualities to ensure your success.
- For example, avoid going to places you used to visit to test your willpower. Similarly, don't believe you can meet with people you once used drugs with. This is simply a way of rationalizing or convincing yourself to return to old habits. Don't let yourself fall victim to the process of rationalization.
Be patient. You need to understand that beyond physical cravings, you may also experience a deep emotional connection to your past actions. You might yearn for things you once did. Remember, you need time to adjust, and you can and will easily adapt if you stick to your recovery plan.
Surround yourself with supporters. Seek out people who support your efforts to overcome addiction. Your family and friends who care about you will certainly want to help you recover.
- You can also choose people who have gone through similar experiences. They can keep you focused on your goals.
- Select individuals who do not drink alcohol or use drugs so you won't be tempted.
Maintain a Healthy Body and Mind
Exercise regularly. Regular exercise can be a great way to help you manage the stress of addiction recovery.
- Joining a gym or training with a personal coach is another effective method. It can help you stay accountable in improving your health.
Lauren Urban, LCSW
Nhà trị liệu tâm lý
Nhà trị liệu tâm lý
Hãy nhờ ai đó đi cùng. Lauren Urban, chuyên gia trị liệu tâm lý cho biết: "Nếu có thể, hãy nhờ ai đó hỗ trợ bạn trong khi bạn thực hiện những hoạt động lành mạnh. Và nếu họ có thể tham gia hoạt động cũng bạn thì còn tốt hơn nữa".
Tìm gặp chuyên gia dinh dưỡng. Tìm kiếm chương trình dinh dưỡng mà cộng đồng của bạn cung cấp. Một vài chương trình được thực hiện tại nhiều quận, và bệnh viện trung ương. Cải thiện sức khỏe của cơ thể cũng có nghĩa là bạn nên ăn uống đầy đủ và chú ý đến chế độ dinh dưỡng của bản thân vì chúng có thể đã bị hư hại bởi ma túy.
Tập yoga. Yoga là một dạng tập thể dục và thiền đem lại lợi ích cho cơ thể và tâm trí của bạn. Luyện tập yoga trong vòng 15-30 phút và ít nhất là một vài lần mỗi tuần có thể giúp bạn có thời gian để quản lý căng thẳng và đối phó với ham muốn sử dụng rượu bia hoặc ma túy.
Thiền. Thiền có thể là cách tuyệt vời để quản lý căng thẳng và giúp bạn tập trung vào việc thở và vào nhận thức của cơ thể. Thiền có thể khiến bạn bình tĩnh hơn khi đối đầu với thôi thúc sử dụng rượu bia hoặc ma túy.
- Hãy tìm một vị trí thoải mái và yên tĩnh để ngồi thiền trong 10-15 phút.
- Tập trung vào hơi thở, hít vào thật sâu và đều đặn.
- Khi suy nghĩ bắt đầu lóe lên trong tâm trí, hãy phớt lờ nó. Hướng sự chú ý của bạn trở về với hơi thở.
Acupuncture. Acupuncture is an ancient Chinese healing method that involves inserting needles into specific points on the body. This technique can help relieve long-lasting withdrawal symptoms and discomfort.
- Check with your health insurance provider to see if acupuncture is covered under your policy.
See a therapist. Continue seeing your therapist when you need support. You may also want your family members to attend therapy sessions to address any arising issues.
Living a Drug-Free Life
Develop a drug-free living plan. This plan will likely include strategies for managing cravings and urges, how to cope with boredom and frustration, and how to catch up on neglected responsibilities. Living a drug-free life is a lifestyle that impacts every aspect of your life (e.g., relationships, parenting, work, social interactions, fulfilling obligations, etc.).
- Consider how you will handle each aspect of your life when it is no longer influenced by drugs.
- Write down your ideas for managing situations such as stressful conversations, social gatherings, etc.
Create a list of your personal goals. Write down the goals you want to achieve. These may include small goals like taking a shower or eating healthy every day, or bigger goals like finding a job or visiting the dentist.
- Track your progress weekly. Even the smallest accomplishments are worth noting. You will feel that you are gradually improving, and this will help motivate you to continue striving toward your goals.
Sử dụng phương pháp "lướt qua khao khát" để ngăn ngừa sự tái phạm. Nếu bạn bắt đầu cảm thấy rằng bạn có thể sẽ tái sử dụng ma túy, hãy thử lướt qua khao khát của mình. Đây là kỹ thuật chánh niệm giúp ngăn ngừa sự tái phạm. Khi bạn kìm nén ham muốn, bạn có xu hướng khiến chúng trở nên tồi tệ hơn. Bằng cách nhận thức và chấp nhận chúng, bạn sẽ có thể loại bỏ chúng, hoặc “lướt qua” chúng.
- Nhận thức rõ thôi thúc mà bạn cảm nhận về cơn nghiện của mình. Hãy ý thức về cảm xúc và suy nghĩ mà bạn trải nghiệm.
- Đánh giá thôi thúc của bạn theo thang điểm từ 1 đến 10 (1 là hầu như không cảm thấy bất kỳ một sự thôi thúc rõ rệt nào và 10 là thôi thúc mãnh liệt). Chờ trong vòng 10 phút. Khiến bản thân bận rộn với hoạt động cá nhân, chẳng hạn như rửa xe, viết danh sách, hoặc giặt quần áo. Sau đó hãy kiểm tra lại thôi thúc của bản thân để đánh giá mức độ ảnh hưởng của nó. Nếu bạn vẫn còn cảm thấy sự thôi thúc đang diễn ra khá mạnh mẽ, hãy tiếp tục khiến bản thân bận rộn với hoạt động khác.
Tránh xa những nơi và những người có liên quan đến ma túy hoặc rượu bia. Không nên đến những nơi mà bạn thường có thể tìm mua và sử dụng ma túy. Không giao du với người đã từng là bạn nhậu của bạn.
- Điều quan trọng là bạn nên tìm đến địa điểm không liên quan đến ma túy hoặc rượu bia. Bạn có thể phát triển sở thích mới, chẳng hạn như leo núi, đan len, đi bộ đường dài hoặc làm vườn.
Đi làm. Hãy khiến cho bản thân bận rộn bằng cách đi làm, cho dù đó có là công việc bán thời gian. Điều này cũng sẽ giúp bạn xây dựng giá trị của bản thân khi bạn bắt đầu có thu nhập.
- Gửi thu nhập của bạn vào ngân hàng để tiết kiệm.
- Bạn cũng có thể tham gia tình nguyện nếu bạn không muốn đi làm. Chịu trách nhiệm về người khác cũng sẽ giúp bạn đi đúng hướng.
Tập trung vào việc xây dựng một cuộc sống mới. Một khi điều tồi tệ nhất đã qua đi, và cơ thể cũng như tinh thần bạn không còn chịu ảnh hưởng của quá trình cai nghiện, hãy dành thời gian xây dựng cuộc sống mà bạn mong muốn. Nuôi dưỡng tình cảm với người mà bạn yêu thương, chăm chỉ làm việc, và đắm mình trong những sở thích các nhân và dành thời gian cho những điều có nghĩa với bạn.
- Trong thời gian này, bạn nên tiếp tục gặp gỡ nhóm hỗ trợ và nhà trị liệu. Đối phó với cơn nghiện sẽ không phải là quá trình nhất thời, vì vậy, đừng vội vàng tuyên bố rằng bạn đã hồi phục khi mọi chuyện bắt đầu trở nên tốt đẹp hơn.
Lời khuyên
- Don't let a relapse stop you from overcoming your addiction. Anyone can stumble during their first attempt at managing cravings. If you end up using drugs again after quitting, address the issue immediately before it gets out of hand. Don't be too hard on yourself if you relapse. You can still recover. Try to understand what went wrong and restart the recovery process. Even if it takes time to break free from addiction, it is absolutely worth the fight.
Warning
- Overcoming addiction is not just a matter of willpower. Substance abuse can lead to changes in both mental and physical health. Seek professional help to guide you through the stages of recovery.
- If you consult a doctor about substance abuse, details about your condition may be included in some medical records. Although illegal, there are rare cases where this information may be disclosed. You could face issues with future employment or insurance. Continuing to use illegal substances will only worsen your situation. If you're a victim of illegal information disclosure, consult a lawyer.
- Detoxing from drugs can be dangerous and even life-threatening. Make sure to consult a medical professional before starting the process.
