Around 16% of Americans aged 12 and older struggled with a substance abuse disorder. Addiction is all around us, and more people are fighting it than you might think.
If you or someone you love is battling addiction, you’re not alone. Countless others have walked the path to recovery before you. It is possible. This article will give you treatment options and a brief overview of how to break an addiction.
What Are the Stages of Recovery from Addiction?
Although everyone’s path to recovery looks different, there are generally 5 stages:
- Precontemplation: You are in denial that you have a problem. You might not think your substance use is “bad enough” to qualify as an addiction. You also might not be aware of just how much you’re using drugs or substances. At this stage, you’re just going through the motion.
- Contemplation: You’ve become aware of the problem but are at a loss as to how you can fix it. You continue to use it because you don’t see any other way forward, but it’s lost its escapist qualities. Hopelessness, depression, regret, and desperation may set in, and you might start looking for a way out.
- Preparation: You’re starting to get excited about the thought of sobriety and recovery. You know you don’t want to keep living the way you have been, and you’re honestly ready to do the work to recover. At this point, you’ve looked into and are contemplating between very solid recovery plans, like going to an in-person rehab, starting addiction therapy, or making vows to abstain from substances.
- Action: It’s time to make big moves, and that might mean changing parts of your lifestyle or environment. You’ve fully committed to your recovery path of choice and are making progress towards your goals. You might have some setbacks, and this phase can be difficult, but it’s also exciting.
- Maintenance: You’ve successfully made it through treatment and are sober. Now it’s time to maintain. New and old triggers can tempt you even after recovery. Knowing how to keep yourself sober is just as important as getting here.
Your individual path to recovery pay looks different. You may spend more time in one phase or backtrack at times. Don’t give up. The end result is worth it.
Is My Addiction Bad Enough?
Wondering if your addiction is “bad enough” yet to warrant treatment is a common question, especially in the early pre-contemplation and contemplation stages. Many people compare themselves to others in worse condition, or try to rationalize their use.
“I’m still able to work, so it’s not an addiction.”
“No one even knows. It’s just how I wind down.”
“At least I haven’t overdosed yet; it’s not that bad.”
You don’t have to be “bad enough” to get help. If you are reading this article, the chances are that you struggle with some form of addiction and could benefit from treatment and other action steps, regardless of how severe the addiction is.
Addiction isn’t always loud and obvious. Sometimes, people can go years without anyone else noticing.
Don’t wait for it to get bad enough. Take the first step of addiction recovery today.
7 Steps to Break an Addiction
The best way to break addiction is by treating it. Substance abuse disorders are a mental health disorder and can be treated as such. There are professionals with years of training and expertise in treating addictions who can help.
If you or someone you know is struggling, reach out. Lifebulb Counseling can connect you with an outpatient substance abuse counselor or refer you to an inpatient rehab facility.
In addition to getting professional help, these coping mechanisms and tips can help you break an addiction.
- Set a quit date: Write it down. Put it in your calendar. Tell all your friends and family. This is when you quit (or start a tapering program). Write down your why and place it in places you can remember. Don’t let yourself move this date, and try to avoid binge drinking the night before. (Going cold turkey vs tapering is a hotly debated topic, and it’s best to talk to your therapist about what is the best choice for you and your situation.)
- Optimize your environment: Your current environment probably has countless triggers. In order to be successful, you have to have a clean slate. This means removing all substances in your house and making it difficult to get to new substances. It might mean moving if your roommates or partners also use it. Get rid of any major triggers. For example, if you always drink while playing video games, getting rid of your video game consoles while you get sober might be a good idea. Remove corkscrews, bottle openers, needles, gambling cards, and anything else that you might need to use. Make it difficult for your future self to relapse.
- Get a safety plan ready: A safety plan is a plan of where to go, who to call, and what to do when you are feeling on the verge of relapsing. An addiction counselor can help you create one. We recommend sharing it with your support system, especially the people who are your contacts in case of an emergency.
- Lean on your support system: Recovering from addiction is hard. Doing it on your own is almost impossible. If you don’t have friends or family who can support you, try joining a group, church, or other organization for your community.
- “Cope Ahead” with distractions: “Cope ahead” is a technique taught in Dialectical Behavioral Therapy. It encourages you to prepare ahead of time for known triggers. For example, if your work’s Holiday Party is coming up and you know they will be serving drinks, you could “cope ahead” by either not going, going with someone who will keep you accountable, or bringing your own mocktail or drug-free refreshment to enjoy.
- Use replacement behaviors: Addiction isn’t just a chemical reaction; it’s also a behavioral one. You aren’t just addicted to drinking after work; you have a strong habit of reaching for a drink after a stressful day. This can make recovery even more difficult unless you have replacement behaviors. Replacement behaviors are something you can do instead of the damaging habit. For example, many ex-drinkers choose to keep their fridge stocked with non-alcoholic beverages, like sparkling water or sodas. This way, they can recover from their addiction without having to form completely new habits.
- Know when you need help: If you are trying to recover from addiction on your own, be honest about when you need help. Reaching out to a support group, therapist, or rehab center is a sign of your strength and dedication.
Addiction is a serious problem, and while these 7 steps can help you, always rely on professional support and treatment.
