How To Get Over An Addiction

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There's a myth out there that addiction is inescapable or something that's "locked in" for life, but that's definitely not the case. In fact, more people succeed at overcoming their addiction than fail.^[1] Acknowledging that you're addicted to something and wanting to change are the first steps, so you're on the right track! This article will show you how to come up with a plan for overcoming your addiction and stick with it, even when things get tough.

1
Make a list of positive changes you want in your life. Now that you've detailed all the negative effects of your addiction, think about how much your life will improve once you've kicked the habit. Create a picture of your life post-addiction. How do you want it to look?
- Maybe you'll feel a sense of freedom you haven't had in years.
- You'll have more time to spend on people, hobbies, and other pleasures.
- You'll be able to save money again.
- You know you're doing everything you can to stay healthy. You'll feel immediate physical improvements.
- You'll feel proud and confident again.
2
Write down the harmful effects of your addiction. ^[2] It might not feel good to acknowledge all the ways in which your addiction is harming you, but seeing the list on paper will help you resolve to stop as soon as possible. Take out a pen and a piece of paper and brainstorm a list that includes all the negative effects you've experienced since your addiction started.
- Address why you became addicted in the first place. Ask yourself what it's preventing you from doing or what the addiction is doing for you.
- Think about how your addiction has affected your physical health. Are you at greater risk of getting cancer, heart disease, or another illness as a result of your addiction? Maybe the addiction has already taken a noticeable physical toll.
- List the ways in which it has hurt you mentally. Are you embarrassed about your addiction? In many cases addictions lead to shame and embarrassment, as well as depression, anxiety, and other mental and emotional issues.
- How has your addiction affected your relationships with other people? Does it prevent you from spending time with people you love or having enough time to pursue new relationships?
- Some addictions take a big financial toll. List the amount of money you have to spend feeding your addiction every day, week, and month. Determine whether your addiction has affected your job.
- What daily annoyances are caused by your addiction? For example, if you're a smoker, maybe you're tired of having to leave your office every time you need to light up.
3
Write down your quitting commitment. Having a list of solid reasons to quit will help you stick to your plan in the long run. Your reasons for quitting must be more important to you than continuing your addictive behavior. This mental hurdle is tough, but it's a necessary first step to quitting any addiction. No one can make you quit but yourself. ^[3] Write down the true, solid reasons you're stopping this habit. Only you know what they are. Here are a few examples:
- Decide you're quitting because you want to have the energy to live life to the fullest again.
- Decide you're quitting because you're running out of money to support your habit.
- Decide you're quitting because you want to be a better partner to your spouse.
- Decide you're quitting because you're determined to meet your grandchildren one day.

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 become mentally and physically prepared.^[4]
- 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 by that date.
- Take any medical or physical support you may need. Some addictions can be life-threatening if they're stopped incorrectly.
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. If possible, consider finding a therapist or mental health professional in your area as they will be able to help you create the best treatment plan (like inpatient or outpatient care or continued therapy) and support network for your needs.^[5]
- 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. People who have long-term success with overcoming addictions often have a support group of family and friends who encourage them on a daily basis.^[6]
3
Identify your triggers. ^[7] 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 immediately, start by decreasing your use. For most people, this makes it easier to quit. Indulge less frequently, and gradually continue reducing it 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 objects that go along with the habit, as well as other items that remind you of the habit.^[8]
- 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 try redecorating your bedroom, rearranging the furniture, or just buying a few new throw pillows. Changing your environment will give you the feeling of having a fresh start.

1

Stop the addictive behavior as planned. When the big day arrives, keep your promise to yourself and quit. Those first few days are going to be hard. Keep yourself busy and stay positive. You're on your way to an addiction-free life.
2
Fill your time. If you need distractions, try exercising, taking up a new hobby, cooking, or hanging out with friends. Joining a new club, sports team, or another kind of community group will help you make new friends and start a new chapter of your life in which addiction is not a part of. Positive social interactions can stimulate the release of neurochemicals which elicit feelings of happiness and satisfaction without the need for drugs.
- Exercise releases endorphin chemicals like the ones released in addiction, which is why sometimes you'll hear the term "runner's high".^[9] Exercise could open a lot more windows for new and improved health and could lessen the blow of withdrawal by giving you something else to feel good about.
3

Keep clear of your triggers. Stay away from the people, places, and things that make you want to go back to your old habits. You might need to construct a completely new routine for a while until the edge wears off a bit.
4
Don't give in to rationalizations. The physical and mental pain of addiction withdrawal is real, and you'll likely start telling yourself it's okay to take up the habit again. Don't listen to the voice telling you to start back up and don't give up on yourself when it feels hard. Every bit of pain will be worth it in the end.
- Common rationalizations include the idea that "it's a free country" or "we all have to die sometime." Resist taking on this defeatist attitude.
- Go back to your list of reasons for quitting to remember why you're doing this. Think about why quitting is more important than staying addicted.
- Visit support groups and your therapist each time you feel in danger of relapsing.
5
Don't let a relapse be the end of your journey. Everyone slips up from time to time. That doesn't mean you should give in and return to your addictive habits in a full-blown relapse. If you have a slip-up, go back over what happened and determine what changes you can make if it happens again. Then get back on your feet and start again.
- Relapses are steps forward in the process and you shouldn't consider them as failures. It takes time for new habits to fully kick in. Keep a plan in place rather than giving up.
- Don't let guilt and shame take over if you slip up. You're trying your best, and all you can do is keep at it.
6

Celebrate your accomplishments. Do something nice for yourself when you meet the goals you've made, no matter how small. Kicking an addiction is incredibly tough work, and you deserve to be rewarded.

Add New Question

Question

How do I get over an addiction?

Tiffany Douglass is the Founder of Wellness Retreat Recovery Center, a JCAHO (Joint Commission on Accreditation of Healthcare Organizations) accredited drug and alcohol treatment program based in San Jose, California. She is also the Executive Director for Midland Tennessee at JourneyPure. She has over ten years of experience in substance abuse treatment and was appointed a Global Goodwill Ambassador in 2019 for her efforts in residential addiction treatment. Tiffany earned a BA in Psychology from Emory University in 2004 and an MA in Psychology with an emphasis on Organization Behavior and Program Evaluation from Claremont Graduate University in 2006.

Substance Abuse Treatment Specialist

Expert Answer

If you want to wean yourself from a substance, you should seek the advice of a general practitioner first so you can understand and be prepared for any withdrawal symptoms.
Question

Can I quit a substance cold turkey?

Tiffany Douglass is the Founder of Wellness Retreat Recovery Center, a JCAHO (Joint Commission on Accreditation of Healthcare Organizations) accredited drug and alcohol treatment program based in San Jose, California. She is also the Executive Director for Midland Tennessee at JourneyPure. She has over ten years of experience in substance abuse treatment and was appointed a Global Goodwill Ambassador in 2019 for her efforts in residential addiction treatment. Tiffany earned a BA in Psychology from Emory University in 2004 and an MA in Psychology with an emphasis on Organization Behavior and Program Evaluation from Claremont Graduate University in 2006.

Substance Abuse Treatment Specialist

Expert Answer

If you're a daily drinker or you've been using a benzodiazepine daily, like Xanax or Valium, quitting cold turkey can actually induce seizures and those seizures can kill you. Always talk to your doctor before you withdraw yourself from a substance so they can help you do it safely.
Question

Is masturbating an addiction?

Paul Chernyak is a Licensed Professional Counselor in Chicago. He graduated from the American School of Professional Psychology in 2011.

Licensed Professional Counselor

Expert Answer

Yes. It is a common addiction. It is often used as a way to distract from negative emotions.
Question

How can I stop the bulimic cycle on my own?

Paul Chernyak is a Licensed Professional Counselor in Chicago. He graduated from the American School of Professional Psychology in 2011.

Licensed Professional Counselor

Expert Answer

Try a self-help book and join a support group. Become aware of the emotions that this action is covering up as well. The more conscious and aware you can become about the purpose of your addiction, the better.
Question

How do I withdraw from using drugs?

Dr. Litza is a board certified Family Medicine Physician in Wisconsin. She is a practicing Physician and taught as a Clinical Professor for 13 years, after receiving her MD from the University of Wisconsin-Madison School of Medicine and Public Health in 1998.

Board Certified Family Medicine Physician

Expert Answer

I recommend seeking out a medication-assisted treatment (MAT) center or program to help you.
Question

How do I safely use Subutex to avoid becoming addicted to it?

Dr. Litza is a board certified Family Medicine Physician in Wisconsin. She is a practicing Physician and taught as a Clinical Professor for 13 years, after receiving her MD from the University of Wisconsin-Madison School of Medicine and Public Health in 1998.

Board Certified Family Medicine Physician

Expert Answer

According to addiction specialists, If Subutex treatment is controlling your addiction, there is no limit to how long you can be on it at this time. It should be thought of as chronic medication, just as insulin with diabetes.

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Additional Resources

Keeps your mind occupied with constructive thoughts.
Plan a complete schedule for how will you spend your day.
Meditation can help a lot.
Follow suggestions given to you by others. How many you get will vary but most therapists expect you to do some homework and the traditional suggestion for 12 Step newcomers is to get a home group, find a sponsor and work the Steps.
Stay away from things that remind you of your addiction and think about the consequences rather than the pleasures. If you follow it, you will be reminded of the pleasures.
Focus on things that matter. Don't always keep your mind on addiction. Go somewhere with friends, do a hobby, do something to distract you from your addiction.
Don't stop fighting for yourself. This process in your life will be tough, but in the end, you'll feel an entirely different version of yourself that you worked hard for.
Remember that what you do does not only affect you alone but others too.
Do things you are good at when you are tempted to return to your old addiction. (i.e. If you are addicted to smoking, but you enjoy playing the guitar, strum your guitar when you want to smoke).
Forgive yourself if you fail, it's hard. Even the people that have never had an addiction know it's hard. That's why so many people struggle with it, but it's also why so many people are trying to help.

Be careful when things start to get better. You may be one of the many addicts who sabotage themselves when things are going well.
Recognize the signs indicating that you could be in treacherous territory. Avoid those particular times in the day when you feel most compelled to succumb to your addiction. You need to remain strong especially through these periods of intense craving.

About This Article

Article SummaryX

To overcome addiction, choose a specific date to quit in the near future to allow yourself time to mentally and physically prepare. Next, start building a support system by seeing a therapist, talking to friends and family, and seeking out support groups in your area. As your quit date approaches, identify your triggers and start tapering off your habit, since quitting cold turkey can be challenging and even dangerous. Remember to celebrate your accomplishments and forgive yourself if you slip up as you move into the next chapter of your life! For more tips on identifying your triggers, read on!

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