Long-Term Strategies for Overcoming Addiction

Most people who engage in addictive behaviors and go on to develop an actual addiction find that overcoming it is more challenging than they expected.

即使困难的人有戒烟的戒烟是众所周知的，当人们开始使用时，他们往往觉得瘾is a myth and they can quit any time they want. Or they feel that they are an exception to the rule.

这更有可能对非物质或行为，涉及过度饮食，性别，赌博，购物和运动等活动的瘾。有什么使情况更加复杂的是，对于每个令人上瘾的行为，有些人能够在不开发成瘾的情况下从事行为。

所有行为上瘾者都是如此（其中一些涉及健康或必要的行动，如进食，运动和购物）。但物质使用也是如此。有一些受控饮用的案例，休闲大麻使用，甚至控制海洛因使用。

By the time they recognize the need for change, they may not even want to. It can take years of being faced with the negative consequences of an addiction before realizing that it is causing significant problems.

Making the Decision to Change

但迟早，大多数有成瘾的人决定需要发生的变化。一旦做出决定，大多数人都有一个具体的目标。它可能完全戒烟，退出一些上瘾的行为或物质（但不是全部），以减少对上瘾行为所花费的时间或金钱，或减少上瘾行为的危害。

For example, many drug users decide to quit heroin or meth but continue to drink alcohol, or smoke cigarettes or marijuana. Many heavy drinkers have the goal of just one drink a day, or only drinking socially.

在将它放入实践之前明确了您的目标，这有助于成功改变上瘾的行为。

行为上瘾也是如此：任何决定戒烟的人都完全放弃了自己的风险eating disorder。But stopping overeating and embracing a healthy diet is a healthy decision to change.

来自性的完整禁欲可以是另一种形式的性成瘾，被称为sexual anorexia在性成瘾后发展健康的亲密关系可以大大实现。并减轻对健康水平的强迫运动可能完全提高健康和健康。

Ambitious goals are not always best; it is better to set a goal that you will actually achieve than to plan to quitcold turkey并最终复发，这可能比简单地继续更改，没有任何变化。

Consulting a doctor, addiction counselor, or psychologist is particularly helpful at this stage, as these professionals can help you understand the risks and what can help alleviate them.

Preparing to Change

一旦您的目标清楚，您仍然需要准备改变。制剂包括从您的家中取出令人上瘾的物质，并消除您生命中的触发器可能会让您更容易使用这些物质。

• 沉迷于性别的人可能需要处理色情和清除在线历史和最爱的色情网站。
• 溢出者可能需要通过他们的食物橱柜，摆脱糖果和饼干的库存。
• Shopaholics和problem gamblers可能需要削减他们的信用卡并与他们的银行安排足够的现金来支付账单和生活费用。

Perhaps the hardest preparations to make concern social relationships, which often revolve around addictive behaviors for people with addictions. Heavy drinkers often find joining a自助小组, such as AA, helpful for having a group of buddies who understand what they are going through.

花点时间联系朋友和家人，如果时间变得艰难，你会在没有评判的情况下为你的目标提供支持。您可能还想让您饮用的那些朋友，使用毒品，或从事令人上瘾的行为，知道您计划改变。

他们可能无法理解 - 或者你可能会惊喜。无论哪种方式，让他们知道你的目标以及他们能够做些什么来支持它是个好主意（即使这意味着休息一下）。

对于酒精和吸毒成瘾，这是一个好主意与您的医生或当地药物诊所谈论是否需要医疗帮助。有助于药物有助于减轻戒断症状。

If you have an underlying mental health problem, such as anxiety or depression, it could find worsen during the withdrawal phase. Typically, doctors and drug clinics are very supportive and helpful.

退出令人上瘾的行为

戒烟是每个人的不同经验。有些人找到了解放和赋权的过程，并觉得他们可以实现任何东西。其他人发现痛苦，困难，令人沮丧，有时在实现目标之前需要许多失败的尝试。其他人在戒烟过程中仍然发现新的一面（例如，富有同情容的容量更大）。

Getting Treatment to Overcome an Addiction

There are many different treatments that can help you during the process of overcoming an addiction, including medical and psychological treatments. There is no one "right" type of treatment, although some approaches are better supported by research than others.

认知行为治疗（CBT）帮助很多人，研究表明，在帮助人们克服各种上瘾方面都非常有效。但CBT不是每个人。其他方法可能会更适合那些不符合分析他们的思想，感受和行为的人。

Mindfulness-based approacheshave become very popular and can be easier to relate to for many people. As with CBT, mindfulness is helpful for people with underlying mental health problems, such as anxiety or depression.

A variety of other treatments can be helpful, including couples counseling, family therapy, and神经治疗。药物有时可以在短期内或长期内有帮助。与您的医生讨论可供您使用和适合您的选项。

应对戒断症状

Withdrawal symptoms可以克服的困难方面上瘾,both for substance and behavioral addictions. With substance addictions, the physiological aspects of withdrawal can be extremely uncomfortable, feeling like a bad flu, or can even be life-threatening. For this reason, it is a good idea to talk to a doctor about the best way and the best place to quit a substance.

幸运的是，大多数急性急症症状在一周或两个戒烟中的退出通行证。然而，一些戒掉成瘾的人发现某些戒断症状似乎正在继续。这被称为急性戒断综合征，可以在某些情况下继续数周，几个月甚至几年。

In addition, addictions can sometimes mask underlying mental health problems, such as anxiety, depression, sleep disorders, and even psychosis. If you are feeling blue or agitated, or you are concerned that the world or other people seem strange or upsetting since you quit, talk with your doctor. There are effective treatments for these problems that are much more effective than addictive substances and behaviors.

Avoiding Relapse

没有人投入努力削减或退出令人上瘾的行为想要失败。然而，复发比克服第一次尝试的成瘾更常见。这并不意味着您将失败 - 它只是意味着您可能需要几个尝试让您正确。

复发最常见的原因之一是渴望。渴望是强烈的敦促使用或参与上瘾行为，而且在撤回期间它们很常见。但他们也可以突然和出乎意料的星期，几个月或几年溃散。虽然他们可以感到强烈，但你可以learn to cope with cravings没有给他们。

Another common cause of relapse is thinking you have control now, and one drink, drug use, binge, or whatever won't matter. Well, it might and it might not. Sometimes a relapse is a single drink or use, and you might find you don't even enjoy it any more. Or it could be a slippery slope to using regularly or excessively again. It could even mean overdose or death.

应对复发

重要的是不要看复发作为失败。当你意识到你已经复发时，首先要做的就是了解发生了什么。了解为什么复发为什么通常克服成瘾的最重要部分之一。

一旦你了解你的触发器和弱点，你就可以把事情放在适当的地方，以减少再次复发的机会。然后，您可以从第一次退出或削减下次将您所知的内容应用于更加成功。

Controlling Behavior After an Addiction

即使你的目标是完全戒烟，你也可以在未来的某个观点决定你希望能够偶尔放纵而不过度这样做。这是可能的，但非常清楚你想做什么是非常清楚的。

For example, if you want to be able to have an occasional drink with friends, then you need to be able to have one drink and then stop.

Many drinkers find it easier to stay completely abstinent than to drink occasionally. If you intend to have one drink and end up having several, you should reassess your goals and what is achievable for you at this time of your life. This might be a new experience for you, and it could be liberating. It could also seem boring and difficult.

Avoiding Replacement Addictive Behaviors

所以me people find that when they quit or change an addictive behavior, another comes along to replace it. Heavy drinkers and smokers often find themselves overeating and putting on weight. People struggling with sex addiction might find themselves obsessed with exercise.

上瘾行为具有类似的神经系统和心理过程，并产生有益的感受和感觉。所以替代令人上瘾的行为在试图克服成瘾的人中很常见。

许多人觉得他们与现实更接触，并且关系比不断寻求快乐的关系更正品。

避免替代成瘾的其他重要方面是解决任何潜在的心理健康问题。万博手机客户端上瘾可以掩盖过去的创伤，或潜在的空虚，悲伤或恐惧。心理疗法以及药物，可以为这些问题提供长期的缓解，其上瘾往往会随着时间的推移而恶化。

关系的变化和Friendships

Your relationships and friendships are likely to change as you overcome your addiction. It may take time to appreciate a new normal.

在没有追逐高处的情况下，也可以通过忠诚度和简单的人感动。你可能会发现你在瘾你的瘾时你无法相处的朋友和家人欢迎你回到他们的生活中。

You may also find that you have less in common with the friends you spent the most time with during your addiction than you realized, and you might find they are intolerant to your new lifestyle.

Remember, you are a great role model and doing these friends a great service by showing them that change is possible. That said, don't let them pull you back into the life you left behind.

A Word From Verywell

Long-term recovery is not a final destination, but an ongoing process of facing and coping with life without retreating into addictive behaviors. It takes ongoing commitment, which can waver at any time—particularly times of stress.

当你需要时寻求帮助。其他人在恢复，或瘾的专业人士，了解您仍需要支持。我们祝您在为您的健康迈出这一重要的一步。