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This article was co-authored by Catherine Boswell, PhD and by wikiHow staff writer, Danielle Blinka, MA, MPA. Dr. Catherine Boswell is a Licensed Psychologist and a Co-Founder of Psynergy Psychological Associates, a private therapy practice based in Houston, Texas. With over 15 years of experience, Dr. Boswell specializes in treating individuals, groups, couples, and families struggling with trauma, relationships, grief, and chronic pain. She holds a Ph.D. in Counseling Psychology from the University of Houston. Dr. Bowell has taught courses to Master’s level students at the University of Houston. She is also an author, speaker, and coach.
There are 20 references cited in this article, which can be found at the bottom of the page.
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You may have heard the myth that addiction is inescapable, but that’s not true. In fact, more people succeed at beating their addiction than fail.[1] We’ll walk you step-by-step through an addiction recovery plan so you can start changing your life for the better today. Additionally, we’ll help you understand why addictions are hard to overcome and how to plan for common problems that may pop up.
Things You Should Know
- Set a timeline for quitting, and make preparations in advance to set yourself up for success.
- Focus on spending time with supportive people, attending support groups, and enjoying new activities.
- Prepare for how to cope with cravings so you're less likely to relapse. At the same time, know that relapses are normal and you can get back on track.
- Work with a therapist to get extra support as you create an amazing new life for yourself.
Steps
Section 1 of 3:
Overcoming Your Addiction
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1Make a decision to quit. Your recovery starts with you choosing the future you want for yourself. You have the power to change your life, so make a commitment to recovery. Focus on creating a happy future because you deserve it.[2]
- “I’m going to quit using so I can focus on my career goals.”
- “I’m going to stop my addiction so I can have a better relationship with my family.”
- “I’m going to quit my addiction so I can spend my money on things that make me happy.”
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2Forget your experiences of addiction. Memories make us remember addictions.
- Close your eyes and try to recall the first experience of addiction. For example the first day you smoked a cigarette. You went to a shop and bought a cigarette. You do have this memory because it was the first experience. Now imagine that same experience but don't buy cigarette. Buy something else in the shop. Try to go away from the trigger.
- You have many memories of the addiction. Try to recall them. In that imagination don't go near the trigger but go away from the trigger. You are changing your memory while reconstructing it.
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3Choose a quit date. You don’t have to quit cold turkey, but you’ll be more successful if you choose a date that’s within the next 3 weeks. That way, you’ll have time to prepare but won’t lose your resolve. Mark the date on your calendar so it feels real to you.[3]
- You might pick a date that’s meaningful to you for added motivation. For instance, you could pick someone’s birthday, a special anniversary, or a holiday.
- Tell your friends and family about your quit date so they can support your goal.[4]
- Take this time to arrange any medical or physical support you may need. Some addictions can be life-threatening if they’re stopped incorrectly.
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4Build a support network for yourself. Overcoming your addiction will be easier if you have lots of support. Surround yourself with friends and loved ones who will be there for you.[5] Additionally, join a support group to help you get through the tough times and celebrate your successes. To give yourself the best chances, start seeing a therapist or counselor who can help you create a treatment plan and work through the issues that led to your addiction.[6]
- Choose a support group that shares your core beliefs if that matters to you.[7] Some programs are based around religion, so you might prefer a group that speaks to your beliefs.
- If you're addicted to a substance, ask people 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.[8]
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5Write down reasons you want to change. Think about how much better your life will be once you overcome your addiction.
- Take a paper and write all the disadvantages of your addiction. Everyday take that paper and revise at least 5-10 times what you have written. When you feel that your addiction has more disadvantages than advantages, you will easily quit that addiction. If you don't want anyone to read what you have written, you can use mnemonics. When you are doing addiction, recall all disadvantages of your addiction.
- You can also make a list of positive changes you want in your life to help motivate you to stick to your goal of quitting. You might list:[9]
- More time with friends and family.
- A new hobby.
- Your dream job.
- Better health.
- More money.
- Feeling proud and confident.
- A sense of freedom.
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6Make a plan to deal with triggers. We all have triggers that make us want to indulge in bad habits, which can include addiction. For example, you might struggle to drive by a casino if you’re addicted to gambling. Knowing your triggers will help you face them down when the time comes to quit.[10]
- Stress is often a trigger for all kinds of addictions. You could manage your stress using aromatherapy, a meditation app, or a short walk outside.
- Certain situations, like parties or other social gatherings, might act as triggers. You might decide to turn down invitations to events that might trigger you, or you could ask a friend to be your accountability partner.
- Certain individuals can be triggers, so you may decide to spend less time around them.
- You might be triggered to drink in a restaurant that serves alcohol, so you might decide to eat only at places that don’t have a liquor license.
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7Remove temptations from your environment. Your environment has a big impact on you, and it can make it easier or harder to overcome your addiction. Go through your living space and remove anything that could trigger you. Get rid of all the objects that go along with the habit, as well as other items that remind you of your addiction.[11]
- If you’re addicted to alcohol, you might throw out or give away any drinks you still have, donate your wine glasses, and get rid of any items that contain messages about alcohol.
- If you’re overcoming a food addiction, you could throw out junk food.
- If you’re addicted to porn, you could put a filter on your electronic devices and throw out any magazines you own.
- You might try rearranging your environment or adding healthy distractions to help you stick to your goal.
-
8Decide if you want to quit cold turkey or slowly over time. Some people prefer to just quit on day one. However, this can be dangerous for some addictions, like alcohol, or might be too much too fast for you. In that case, decrease your addiction a little at a time over a few weeks. For most people, this makes it easier to quit.[12]
- You might decrease your usage by 25% every week until you’re not using anymore.
- If you’re addicted to alcohol or drugs, it’s a good idea to talk to your doctor to create a safe plan for you.
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9Fill your time with healthy activities. Positive distractions that make you happy will help you change. Chances are, your addiction touches most areas of your life, which is why quitting can be challenging. Focus on doing things that make you happy so it’s easier to stick to your goal. You could:[13]
- Exercise.
- Start a new hobby.
- Cook.
- Hang out with your friends.
- Join a club on Meetup.com.
- Play a recreational sport.
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10Stay away from people and places that trigger you. You might need to create a completely new routine to help support your new lifestyle. You deserve to live your best life, free of addiction. It’s okay to cut ties with people who are holding you back and to seek out new places and experiences that are good for you. Focus on what’s best for you right now.[14]
- You might not be able to go to your normal haunts anymore. While you might feel a sense of loss, try to focus on what you’re gaining. You might talk to your therapist about how you’re feeling if this happens.
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11Spend more time with people who support you. Although quitting isn’t easy, you can get help along the way. Having people by your side can make things easier and will help you stay motivated to reach your goals. Ask your friends and family to be there for you right now. Tell them how important it is to you to stop your addiction and create this awesome new life for yourself.[15]
- “I really appreciate having you as a friend. I’m doing everything I can to change my life right now, and I was hoping I could count on you for encouragement.”
- “Overcoming this addiction is so important to me, but it’s also challenging. Can I call or text you when I’m really struggling?”
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12Manage stress in a healthy way. You might not be able to escape stress altogether, but you can make it easier on yourself. Stress is a common trigger for addiction, so it’s important to incorporate more stress relievers into your life.[16] Here are some great ways to get relief:[17]
- Meditate.
- Watch something funny.
- Hang out with friends.
- Do yoga.
- Do an exercise you enjoy.
- Make art.
- Keep a journal.
- Listen to music.
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13Learn coping strategies to deal with cravings. It’s totally normal to experience cravings, and they can pop up out of nowhere.[18] Help yourself stay on track with your recovery by learning ways to cope before your cravings hit. You might try:
- Exercise: Exercise releases endorphins, so it can help you feel pleasure without your addiction.[19]
- Distraction: Distract yourself with an immersive activity, like painting or going to a movie theater.
- Venting: Tell a trusted confidant about how you’re feeling and how bad your craving is.
- Urge surfing: Instead of fighting your craving, sit with it until it fades. Focus on how the craving feels in your body, then focus on your breath. Notice the sensations in your body again, and ride out the urge as it crests and falls like a wave.[20] This can help you find relief from cravings without giving into them.
-
14Celebrate every little accomplishment. Overcoming an addiction is a big deal, and you should feel proud of every step you take, no matter how small. Do something nice for yourself when you meet a goal, and celebrate each milestone in your journey. Kicking an addiction is incredibly tough work, and you deserve to be rewarded.[21]
- Take it one day at a time. You might even treat every day as a milestone, especially if you’re staying sober from drugs or alcohol.
- You could also celebrate every week as a milestone.
-
15Forgive yourself if you relapse. Don't let a relapse be the end of your journey because everyone has slip ups. If you have a relapse, go back over what happened and determine what you can do to stop it from happening again. Then, get back on your feet and start again. You can do this![22]
- 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. Just keep going.
- 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.
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16Keep working toward your goal to be addiction free. 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. All the work you’re putting into this will be worth it. Remember, you’re building your best life right now.[23]
- 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.
-
17Work with a doctor or therapist. You can totally overcome your addiction, but it’s much easier with help from experts. Your doctor can help you quit safely, and a therapist can help you work through your feelings and address any underlying mental health issues. You can do this, so don’t be afraid to ask for help.[24]
- You can always talk to a therapist online through Betterhelp.
Section 2 of 3:
Why is it so hard to overcome an addiction?
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1When you try to stop an addiction, you experience withdrawal. Your withdrawal symptoms can be physical, psychological, or emotional. When you’re in withdrawal, it feels like the only thing that can make you feel better is what you’re addicted to. That’s not true, though, and your withdrawal symptoms will pass.[25]
-
2Relapses happen gradually as you let your guard down. They tend to happen in phases as you start feeling successful. Most relapses start with you withdrawing from your healthy new habits, like expressing your feelings, going to support groups, or hanging out with your supportive friends. Then, you start having cravings and thinking about your old life. You might even start lying to yourself and telling yourself that the past was better than it was. At that point, you might be tempted to use again.[26]
- You can prevent a relapse. Just make sure you stick to your healthy habits, and you’ll be able to stay on track.
Section 3 of 3:
Notes of Caution
-
1Watch for symptoms of an underlying mental health disorder. Sometimes, people develop addictions to help them cope with mental health issues.[27] As you overcome your addiction, you might notice symptoms of your underlying mental health condition emerging. Working with your therapist can help you manage your mental health so you can stay on your path to recovery. Ask yourself:[28]
- Does your addiction help you cope with negative feelings, anxiety, pain, or lack of focus.
- Does your mood change while you’re using?
- Do you have a relative who has a mental health disorder or an addiction?
- Do you still feel depressed, anxious, or manic when you’re not using?
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2Make sure you aren’t just replacing your addiction with another one. Your addiction stimulates your brain, giving you a feeling of pleasure. As you quit, you’ll naturally seek out other sources of pleasure. However, it’s important to avoid other addictive substances or behaviors because they won’t help you recover.[29]
- For example, don’t start smoking to replace your alcohol addiction. Similarly, don’t go shopping to replace a gambling addiction.
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3Expect some of your relationships to change. You’re improving your life right now, and some people aren’t going to understand it. They may not be willing to give up their own addiction, or they might just struggle with accepting the new, healthier you. It’s totally normal to go through this, and you may need to focus more on new relationships.[30]
Expert Q&A
-
QuestionHow do I get over an addiction?
Tiffany Douglass, MATiffany 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.
Founder, Wellness Retreat Recovery CenterIf 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. -
QuestionCan I quit a substance cold turkey?Tiffany Douglass, MATiffany 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.
Founder, Wellness Retreat Recovery CenterIf 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. -
QuestionIs masturbating an addiction?
Paul Chernyak, LPCPaul Chernyak is a Licensed Professional Counselor in Chicago. He graduated from the American School of Professional Psychology in 2011.
Licensed Professional CounselorYes. It is a common addiction. It is often used as a way to distract from negative emotions.
Additional Resources
| Organization | Phone Number |
|---|---|
| Alcoholics Anonymous |
(212) 870-3400 |
| National Council on Problem Gambling |
(800) 522-4700 |
| SAMHSA (Substance Abuse) |
(800) 662-4357 |
| Sexual Addicts Anonymous |
(800) 477-8191 |
| Marijuana Anonymous |
(800) 766-6779 |
| S.A.F.E. Alternatives |
(800) DONT-CUT |
Warnings
- Quitting cold turkey can be dangerous if you’re addicted to drugs or alcohol. Check with your doctor before you quit to make sure you’re doing it safely.⧼thumbs_response⧽
References
- ↑ https://www.psychologytoday.com/us/articles/200405/the-surprising-truth-about-addiction-0
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4553654/
- ↑ https://www.helpguide.org/articles/addictions/overcoming-drug-addiction.htm
- ↑ https://www.helpguide.org/articles/addictions/overcoming-drug-addiction.htm
- ↑ Catherine Boswell, PhD. Licensed Psychologist. Expert Interview. 29 December 2020.
- ↑ Tiffany Stafford, CPT. Life Coach, Personal Trainer, & Holistic Nutritionist. Expert Interview. 10 March 2020.
- ↑ Catherine Boswell, PhD. Licensed Psychologist. Expert Interview. 29 December 2020.
- ↑ Tiffany Stafford, CPT. Life Coach, Personal Trainer, & Holistic Nutritionist. Expert Interview. 10 March 2020.
- ↑ https://www.helpguide.org/articles/addictions/overcoming-drug-addiction.htm
- ↑ Catherine Boswell, PhD. Licensed Psychologist. Expert Interview. 29 December 2020.
- ↑ https://www.uclahealth.org/news/people-can-overcome-their-addictions-but-not-quickly-ucla-psychologist-says
- ↑ https://www.psychologytoday.com/us/blog/all-about-addiction/201001/alcohol-benzos-and-opiates-withdrawal-might-kill-you
- ↑ https://psychcentral.com/blog/ways-to-beat-addiction#prevention-plan
- ↑ https://psychcentral.com/blog/ways-to-beat-addiction
- ↑ https://kidshealth.org/en/teens/addictions.html
- ↑ https://www.helpguide.org/articles/addictions/overcoming-drug-addiction.htm
- ↑ https://www.addictioncenter.com/community/23-tips-building-resilience-managing-stress/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4553654/
- ↑ https://www.health.harvard.edu/staying-healthy/exercising-to-relax
- ↑ https://www.helpguide.org/articles/addictions/overcoming-drug-addiction.htm
- ↑ https://www.psychologytoday.com/us/blog/1-2-3-adhd/202111/why-its-important-celebrate-small-successes
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4553654/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4553654/
- ↑ https://www.apa.org/monitor/2013/06/addiction
- ↑ https://www.healthdirect.gov.au/addiction-withdrawal-symptoms
- ↑ https://www.orlandorecovery.com/treatment-programs/aftercare/relapse-stages-aftercare/
- ↑ https://www.nimh.nih.gov/health/topics/substance-use-and-mental-health
- ↑ https://www.helpguide.org/articles/addictions/substance-abuse-and-mental-health.htm
- ↑ https://nida.nih.gov/publications/drugs-brains-behavior-science-addiction/drugs-brain
- ↑ https://www.psychologytoday.com/us/blog/some-assembly-required/201705/what-you-need-know-about-relationships-and-recovery
About This Article
Catherine Boswell, PhD
Licensed Psychologist
This article was co-authored by Catherine Boswell, PhD and by wikiHow staff writer, Danielle Blinka, MA, MPA. Dr. Catherine Boswell is a Licensed Psychologist and a Co-Founder of Psynergy Psychological Associates, a private therapy practice based in Houston, Texas. With over 15 years of experience, Dr. Boswell specializes in treating individuals, groups, couples, and families struggling with trauma, relationships, grief, and chronic pain. She holds a Ph.D. in Counseling Psychology from the University of Houston. Dr. Bowell has taught courses to Master’s level students at the University of Houston. She is also an author, speaker, and coach. This article has been viewed 1,216,547 times.
Co-authors: 88
Updated: February 23, 2023
Views: 1,216,547
Categories: Addictions
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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