Conquering Any Kind of Addiction or Craving

Introduction

This article is much longer than many on the Internet, but you may well find it contains lots and lots of helpful information. It's written slightly differently to most articles, but that doesn't make the information more difficult to follow.

What's it like?

Most of the self-help articles in this series each have a story at the beginning, and then the rest of each is like the main character in the story looking at self-help information and thinking, "That's interesting, this information says [whatever it says], ... and this information says [whatever it says]", and so on. Most of the articles explain what the information says as if it's the person thinking it through and coming up with ideas about how to get over their problems. The idea is that you take inspiration from what's written down in the form of their thoughts to work out your own self-help regime, setting yourself tasks to do that will help you improve things bit by bit over the coming days or weeks, based on the self-help information.

You don't have to do everything the article says for things to work, and you don't have to do the things you do do in the exact way the article suggests people do them. Just do what you like the idea of, and what you think will be of most benefit.

Imagine this article is somehow giving you privileged access to the thoughts of Samantha, the main character in the following story/article about someone contemplating ways of conquering her addiction to alcohol, and you plan to use the ideas she has about what might change her situation as inspiration to turn your life around.

It doesn't matter if you're addicted to something not mentioned here; the strategies described in this article are suitable for anyone with any kind of addiction or craving they don't want.

The characters discovering the information in the articles in this series are fictional, but the events are true to life.

Contents of the Sections and Sample Subsections

The Story

The Way Things Are Before They Begin to Improve

Samantha's Growing Drink Problem

Samantha is a nurse, working on a ward for elderly patients. But she has become increasingly depressed and overwhelmed by the number of them she sees dying in pain, or who are living the last days and months or years of their lives feeling scared or lonely. She feels a failure because she's a trained nurse, and yet she can't give them adequate pain relief, because she isn't allowed because they would risk overdosing. So she has to see them in pain a lot of the time and doesn't know what to do to help.

And she doesn't have the time to comfort them and give them companionship as much as she'd like. When she does, she often goes away feeling hopeless, because some of them have led troubled lives and are going to die with worries and griefs about their relationships with family members hanging over them, and having missed out on the good things in life they could have enjoyed if only they'd had help with their problems earlier. Samantha knows there isn't anything she can do about it, and they're often just as miserable when she leaves as they were when she went to them to try to give them some companionship. So she feels helpless, as if she's letting them down.

She begins to feel more and more demoralised, and increasingly turns to comfort food and alcohol as a way of trying to ease her depression and sense of failure for a while.

She has a boyfriend, and she often tells him about her concerns and they go out quite a lot to try to cheer themselves up. But they break up, and the misery of that, added to the demoralised feeling she has at thinking she's letting her patients and their families down, makes her drink more and more.

The problem is made worse because she isolates herself from her friends in the evenings, because she doesn't want them to know how much she drinks, so she stays in on her own and drinks. But that means she drinks more, because she hasn't got anyone who can help take her mind off her troubles and who she can confide in to ease her mind, and she gets more miserable because she's lonely.

She begins to feel terrible at work because of her hangovers, and since her work makes her miserable anyway, she begins to feel she just can't survive the day without drink. So she begins to bring it into work. But she worries she'll lose her job if she's found out.

As time goes by, she begins to be more concerned about drinking than she is about caring for her patients, and she begins to neglect their care. She also becomes a safety risk to them. But whereas before she started drinking to excess she was so concerned about her patients that she became depressed at not being able to help them as much as she wanted, now, she becomes so absorbed by the craving for alcohol when she thinks she needs a drink, and her sensitivities are so dulled by it afterwards, that she doesn't seem to care about them any more. So her standard of care falls dramatically.

Her family become concerned about her, because sometimes, some of them visit her at weekends, and find her drunk. One day at a family celebration, she drinks far too much, and her sister, Lisa, becomes so concerned that she tells Samantha that unless she stops drinking, she'll never let her see her children again because she's a safety hazard and a bad example.

Samantha's upset by this, because she loves Lisa's children. She really stops to think about what she's doing. For some time, she's felt guilty about drinking at the hospital, but the craving for drink seemed too strong for her to resist. But now, she decides she needs to try to get help.

When Things Begin to Look More Hopeful

Samantha finds a little local support group, set up for people with all kinds of addictions. People are told to read self-help books, and then bring the ideas they get from them to the group meetings and discuss them with others.

Samantha goes to the group and finds it friendly and helpful, with several people coming up with good information. After the group meetings, she thinks about what they've said, and buys a self-help book herself to talk to about with the people there.

She makes three friends in particular at the group. One's called Sharon, who's a heavy smoker but wants to give up because she's concerned about the health of her very young children who are developing breathing problems. Another one's called Jane, who's tried various drugs for fun, but now feels she's becoming too reliant on them and wants to give up because a friend of hers was a heavy cannabis smoker but developed schizophrenia-like symptoms, and now Jane's scared about what the drugs might be doing to her. The other one's Nicky, who's got an addiction to shopping, and who's joined the group because her husband threatened to leave her if she didn't stop spending so much money.

So when Samantha's reading the self-help book she buys, she particularly looks out for things that might help them, although she looks out for things she hopes will help everybody.

The group's run by Rebecca, whose best friend had become addicted to tranquillisers and had experienced problems with anxiety when she tried to come off them. Rebecca had felt helpless at first because she didn't know what to do to help, but she started researching addictions and ways of recovering, and she ended up feeling enthusiastic to help people addicted to things break free from their addictions.

More About the Group

The group's called Kick the Habit. Rebecca says she didn't want the word addiction in the title, because some people don't like to think of themselves as having an addiction, since then, they have to think of themselves as an addict, and they think of an addict as someone with a serious problem who's become too ill to work, and they're not like that. But Rebecca says it doesn't matter what words people use; if they have a problem resisting a craving, or they find it difficult to stop a behaviour once they start, or they want to stop it because they're worried about what it's doing to them or those around them, then no matter what they call it, they're welcome in the group.

In fact, she says it's best for people not to think of themselves as "addicts", because that makes it sound as if the addiction is part of their personality and so will be harder to get rid of. She says if people think of themselves as just having an addiction instead, they can think of it as being something outside themselves that they have the power to control and get rid of. She says if people think of addiction as something outside themselves trying to dominate them, they can think of themselves as separate from their addiction and ready to master it.

She says that anything at all can be addictive if it's used as a way to try to lift the mood. So that could even include work, studying and exercise. But she says all addictions work through the same pathway in the brain, and people can get rid of addictions and build a more satisfying life for themselves instead using their own natural abilities.

Samantha goes to the first group meeting and enjoys it. She feels sure the information she picks up from the group in the coming weeks will be useful.

Samantha's Contemplation of Several Things she Hopes Will Turn her Life Around and Help Other People

She thinks:

Part One
Encouraging Ourselves and Thinking About Our Skills:

I must remember that the first thing Rebecca said to us new group members was that before we try coming off what we're addicted to, we ought to go and see our doctors to ask if it's safe to come off on our own, or whether we need any medication to help us cope with any withdrawal symptoms, or whether it's best to come off gradually. I'd better do that soon.

Rebecca said she's just been reading a book by a therapist, that she hopes will help her lead the group.

She said that one thing the book said that might be helpful is that we should think of and hold onto all the things that are giving our lives meaning in spite of our addictions. She said it can help if we make notes of that kind of thing regularly for a few weeks, taking time to think of the things in our lives that are going well and that we'd like to keep going.

She said that besides anything else, that could include any improvements we're making with our addictions, such as any times we resisted the urge to indulge in our addiction even though we could have done, and how we managed it, or whether there were several hours when we didn't crave what we're addicted to, and what we were doing during that time that kept it out of our minds. Then we might be able to work out what kind of thing to do more of in the future.

That's an interesting idea, because I know there are times when I don't think of drinking. I think they're times when I've felt more competent, as if I'm doing something well. If I know I'm doing something well, I get all enthusiastic about it, and I don't want to drink at times like that. I'll look out for other times when I don't want to drink, or when I manage to resist the urge to drink and what helps me do it.

And I'll look out for things in my life that I find rewarding and would like to do more of, or that at least mean that some parts of my life are going well.

And if I write notes of those things and keep them all in the same place, I'll be able to remember what I've thought of, and I can read them back to myself every so often to remind myself of what's going well. Maybe it'll help me do more of the things that are going well.

And Rebecca said that if we come up with any creative ideas that turn out to help us, it can help if we make a note of those as well to remind ourselves of them, and to prove to ourselves that we have the skills to invent things that work for us.

She says that whenever anything works for us and cuts down the time we want to spend doing our addictive behaviour, it'll be good if we can tell people at the meeting about it next time. She said that not everything that works for us will work for others, but lots of things will be worth a try, and we might be able to give other people valuable tips that end up working for them. And anyway, it'll be encouraging to tell the group what we've achieved and to hear other people's stories. And we can all congratulate and support each other.

Even When Addiction Problems Aren't Going Away, It's Still an Achievement If They're Not Getting Worse

She said that even at times when our addiction problems don't get any better, but we manage to control them enough so they stay the same, not getting any worse, we can congratulate ourselves, because it can be a big achievement just making sure they don't get worse, especially since it can feel so unrewarding, like someone using a rowing machine all day, ending up in the same place as where they started, having used up a lot of energy just to stay in the same place. She said it's easy for people not to appreciate our efforts not to get any worse and criticize us for not getting any better; but actually, just not getting worse is a big achievement in itself, so we can be encouraged about that.

I'm glad to hear that, because there have been times when I have resisted cravings to drink, when I haven't got any better, but at least I haven't got worse. But I still felt guilty at not getting better. So it's nice to know that just not getting worse can be considered a worthwhile achievement in itself.

She said that if we can think through what techniques we've been using to stop ourselves getting worse, we might be able to put some of them to work in getting ourselves better. And even if we only manage it in small stages, every gradual improvement can be something we can be pleased with ourselves about.

Looking Forward to the Future

Rebecca said that something that can help motivate us to kick our habits is for us to imagine the positive things that could happen in the future when we're not addicted any more. For instance:

• How our health will improve;
• what effect our getting better will have on our friends, family and anyone else we know;
• how we expect them to respond when they find out we've given up what we were addicted to;
• in what ways our relationships with them will improve;
• in what ways it will improve our lives when we're getting on better with the people around us;
• what we'll be able to do then that we can't do now, for instance when our health improves and when we have more money;
• and anything else we can think of, like ways we could improve our lives and relationships when we don't have to devote time and money to the addiction any more, and our senses are in better shape because they're not being affected by any substance we're taking.

Well, for a start, I know that when I cut down the drink or stop altogether, I'll be able to go out with my friends again, because I won't be embarrassed about the amount I drink and want to hide it any more. So my social life will improve. And I won't be at risk of losing my job any more, hopefully. And I can make up with Lisa and she'll let me see her children again. That'll be nice, because I did enjoy playing with them and speaking to her, so I'll enjoy doing that again when I've stopped drinking.

And I know I'll care for the patients better at my work. And actually, when I'm thinking more clearly, I can complain to the management about what's upsetting me about working on the ward, and go for another job if they don't do anything. It was because I didn't sort out the problems before that I got depressed and started drinking. But I think I'll sort my life out instead now.

Part Two
The Reason People Are Vulnerable to Addiction:

The self-help book I've bought seems interesting so far. I'm going to read more of it soon. Then hopefully, I'll be able to change my life.

Building Up a Tolerance to Addictive Things

It says that it's typical for people to have to have more and more of what they're addicted to, whatever it is, and yet the same amount doesn't give them the pleasure it used to, so they think they need more.

Yes, that's happened to me.

It says that as we have more and more but it doesn't satisfy, or even seem to do much to us at all, that means we're really building up a tolerance to it, but if it's a substance like drugs or alcohol, we can think it's not affecting us because we're not experiencing the same feelings we did before with the same amount; but actually, it's doing our bodies damage without us realising it.

It says there's a reason why tolerance happens. It's part of nature's design, meant for something else. It says once we know why it works the way it does, we know what to do to make it work for us instead of against us like it is now.

Withdrawal Symptoms

It says that after a while, the enjoyment goes out of what we're addicted to, but we feel we have to keep taking it because we get withdrawal symptoms if we don't. But a lot of what gives us withdrawal symptoms is to do with our own minds, so we can mostly control them when we know how.

It says when people have withdrawn from things that aren't substances, for instance gambling, they can still get withdrawal symptoms. They can find themselves becoming agitated, uncomfortable, unable to concentrate, depressed, restless, or they can have a physical sensation associated with what they think of as a loss. So that shows that a lot of what gives us withdrawal symptoms is to do with our own minds. And when we know how we get them, we'll know how to control them to stop them being so nasty.

It says withdrawal doesn't need to be nasty at all.

Yet it says that usually, withdrawal effects are the opposite of the effects of whatever we were addicted to: if Drinking makes us feel relaxed and confident, then not drinking will make us feel tense and edgy. Those who get high on cocaine will feel very depressed when they come off it. Anyone who gets a lift of mood for a little while when they eat comfort food or engage in an addiction to gambling or sex or anything else, will feel down when they're not doing that. But it says withdrawal symptoms don't need to be anywhere near that bad.

It says we can understand why, when we understand why addiction happens. It says it's a misuse of a mechanism in the brain that's perfectly natural and desirable, in fact crucial to human survival.

Why Addiction Makes Nature's Design Work Against Us, and How It's Supposed to Work

One of the authors of this self-help book says he wondered for some time why it is that people stop getting so much pleasure out of something that gave them pleasure at first, so they feel they have to take or do more of it, and why people get such unpleasant withdrawal symptoms when they stop doing an addictive thing that's harming them. But there's a good explanation, which is that the mechanism in the brain, when used as it was intended, is designed to coax people to do more and more sophisticated things, to increase their quality of life, but to stop them giving up doing things that are essential for survival by giving them discomfort when they do, although nature intended our withdrawal symptoms to be much milder than they often are.

For instance, a long time ago, someone once picked up a stone and carved it into a tool. And they must have felt a great rush of pleasure when they'd done that, because it was a new achievement that was going to make their lives easier. But once they were familiar with making tools that way, they wouldn't have got so much pleasure out of it. But they would have got a rush of pleasure again once they'd discovered how to make different tools, or to use the same tool for new things.

So the rush of pleasure at doing something new and the diminishing of pleasure when it became commonplace would have spurred mankind on to do new and better things. Without it, mankind might have been fairly content to live in the Stone Age forever. But mankind's chances of survival have gone up because we've continued to develop new things, spurred on by the reward system in our brains that gives us a rush of pleasure every time we invent new things or new ways of doing things.

But nature had to make sure we didn't drop what had worked before and what was still essential for our well-being, in a search for newer creative things. That's where withdrawal symptoms come in. We had to experience some discomfort on dropping activities that were no longer pleasurable but were still necessary, because they might be essential for our survival, and so we couldn't just drop them when we got bored of them.

The book uses exercise as an example. It says that someone might start walking a mile a day to keep fit, and when he starts, it might feel like a lot of work, but after a while, it might make him feel full of energy and good feelings, so he might gradually increase the distance, all the while feeling better and better. But then when he gets used to it, he might get a bit bored, and there might be days when he can't be bothered to go out. But it says that he'll feel a bit of discomfort at missing his exercise, and that'll make him want to carry on. The discomfort will be the withdrawal symptom, kicking in in the way nature intended, to urge people to do more healthy things. But because he's bored with the exercise, because nature's designed boredom with things into the system to spur people like him on to more inventive things, he'll invent something to keep him interested, like walking with a friend, walking different distances each day, varying his route, doing a different exercise than walking, maybe an enjoyable sport, or something.

It says that doesn't mean we'll have to vary everything. For instance, cups of tea can be enjoyable however often we have them. But it says that we all do need a certain amount of variety in life to keep us happy. People wouldn't want to eat the same food all the time or have the same conversations all the time, for instance. And everyone gets naturally high the most when we're doing or achieving something new.

But it's as if addictions hijack the system. It says that the more curious people are to try out new things, the more vulnerable they are to addictions, because they keep wanting new experiences and to try out different things. But it's as if addiction's like a con-man, deceiving us into believing it's offering something good, when it will really waste all that curiosity, injuring our physical and psychological health, perverting our natural learning system that keeps us wanting to try new things and feeling uncomfortable when we don't, and destroying our confidence and self-esteem, and also our relationships with others.

So it says that the way out of addiction is to find natural highs, healthy things that'll satisfy and please us and give us good feelings and improve our lives and relationships with people important to us.

Well that's interesting. I must tell the group!

It says that there must be a reason that while people are so vulnerable to addictions, most people don't develop them, or not full-blown ones anyway. And it says that it's because most people get enough important needs met in their lives that they don't succumb to addictions. People experiencing natural and healthy ways of lifting the mood won't be attracted to doing things compulsively.

Part Three
How We Need to Get Our Emotional Needs Met to Keep Addiction Away:

The book says that the needs it's talking about are emotional needs that we all have:

• the need to feel secure;
• the need to give and receive attention;
• the need to feel we're in control of our lives and are free to make our own decisions within reason;
• the need to feel we're valued in some way;
• the need to feel we can get emotional support from others when we need it;
• and the need to be able to use our abilities creatively, so we're not just like machines doing the same old thing, and so we can feel we're doing something worthwhile so we have meaning in life as individuals.

The book says that if those needs are being met, we can have a gratifying feeling of fulfilment in various parts of our lives. If we have a warm relationship with people around us, and we do things with our lives that we enjoy and that will challenge us so we get a buzz from achieving new things, and if we do things that will absorb us, so we're focused on how much we're interested in them rather than thinking about ourselves and we get a good feeling from doing them, and if we have new experiences and opportunities to do new things we'll enjoy and that will challenge us to more healthy creativity, and if we have our share of responsibilities and duties to do to make us feel we can respect ourselves and that will give us value in life, then we won't succumb to addiction.

It says addictions stop us getting our needs met in a healthy balance, and people instinctively know they will, so people who can easily get all their needs met avoid doing too much of something pleasant if it will interfere with something else in their lives. Not doing it will have more emotional attraction for us than doing it. For instance, if there's a family celebration next day, we won't want to stay up most of the night watching television, because we'll want to be at our best.

Addiction Means Something's Missing In Our Lives

It says that sometimes, people will get so absorbed in something that they do far more of it than is sensible and suffer for it afterwards, but if the behaviour continues even when relationships are suffering or a job is at risk of being lost or something, it must mean there's something missing in our lives that we're trying to replace with the addiction.

It says that when our needs are being met, we'll be protected from becoming addicted to things.

It says that some people might be well aware of what's missing in their lives and what they're trying to replace with their addiction, such as if they're drinking because they're lonely or eating because they're bored; but very often, people don't realise they're seeking the high of addiction to compensate for something not going right in their life. They might think they're perfectly satisfied or happy with it, and that that's the behaviour they most want to do, perhaps thinking they just like to use it to relax after work or after the children are in bed, not realising that they're using it to dull their discontentment with their job or to compensate for the thought that they're no longer free to go where they want when they want, now they've got the children. Or they might not realise what's missing, because they've filled their lives with their addiction and have surrounded themselves with friends who are also addicts, like alcoholics, gamblers and drug addicts often do.

But it says that even if they don't recognise it, they will be doing what they're doing because they're not getting all their emotional needs met in a healthy way. If they were getting them met, they wouldn't have time to fit their addiction in.

It says addiction is the learning mechanism of the brain that was designed to keep us wanting and inventing new things to improve our quality of life switched to destruct mode instead, doing the opposite of what it was supposed to, making it more difficult for the emotional needs to be met that were being met before in a healthy way, and stopping real satisfaction from being found.

It says the sense of something missing in people's lives will often make them just swap one addiction for another when they want to give one up, even if they think they're doing something healthy instead. So perhaps someone might give up smoking or gambling or drugs, but then they might start exercising far more than is healthy for them, or over-eating, or doing so much yoga they haven't got the time to sort their family relationships and other parts of their life out to make them more satisfied all-round. If what was originally missing in their life is still missing, they'll just turn to another addiction.

It says people often become addicted to things or return to an addiction they had in the past when they experience a major loss in their lives, like bereavement, the loss of a job, or if they get a disability or damage to their health. That's because their emotional needs will have stopped being met in the healthy ways they were being met before, so they need to compensate. It says that addiction often goes together with depression, which also comes on when people's emotional needs aren't being met, and when they think problems are going to be much more difficult to solve than they really will be.

Eating Disorders Are Addictions Too

The book says it's clear that things like anorexia and bulimia are addictions, since people are willing to risk their health and even their lives for them, and they give people highs. It says starving oneself can create intense feelings of satisfaction that come from the feeling of having power and control over oneself or others, and also feelings of goodness and purity. It might also cause the release of endorphins, the feel-good chemicals the body can release to make pain more bearable. Since endorphins are natural opiates, they could make the addiction more powerful. So it isn't really the perfect body people who do that want, but the high that comes from acting out the behaviour. It says that thinking about bingeing, buying food and then eating it all produce an increasing rush of emotion. Many people with bulimia say they don't even taste the food, and people with anorexia say they're not aiming for a particular body size, but just enjoy the process of getting thinner.

Addiction to Smoking

The book says that most people start smoking when they're teenagers, at a time when it's usual to experiment with things and to be uncertain about one's role and place in the community and to want to feel accepted as part of the group. So if a group a teenager hangs around with smokes, they're likely to start smoking as well, to fit in more, so they'll be accepted as one of the crowd. But then it becomes a serious habit.

The book says smoking can be an easier trap to fall into than other addictions, because until recently, it was widely accepted in society, and it doesn't cloud a person's judgment like addiction to drink and drugs can, so people can do it while they're doing ordinary everyday tasks. And it doesn't usually lead to the loss of a relationship or job.

But it says that still, although people might have started smoking to meet some of their needs, to carry on smoking stops needs being met. It can stop people concentrating fully, in spite of smokers saying they think it helps them stay focused on one thing. And it can damage people's social lives, since smokers might sometimes avoid social events where people will disapprove if they smoke or where they won't be allowed to. They might miss out on getting jobs with companies who have non-smoking policies. And if they're in a non-smoking environment, they might spend a lot of time wishing they could get away for a smoke, instead of devoting their attention to enjoying themselves.

Yes, Sharon said she's had those kinds of problems.

Part Four
How People Can Be Very Motivated to Give Up Addictions When Their Needs Are Being Met:

The book says the long-term answer to addictions is to create a more satisfying lifestyle for ourselves where our emotional needs are being met in a healthy way. It says it's the best way for us to help ourselves to keep on with the discipline necessary to make sure we beat the addiction and stay off it, and it's a pleasurable way to conquer addiction.

The book says there's no need for a lot of suffering when we withdraw from what we're addicted to. By increasing our pleasure, we won't miss our addiction nearly so much, and it's missing it that causes a lot of the suffering.

Examples of How Addictions Can Become Unattractive When Emotional Needs Are Being Met

The Vietnam Veterans

The book says that it was found by researchers that half the American soldiers in Vietnam in the 1970s were taking heroin. The authorities were very worried about what would happen when they all came home at the end of the war, so they monitored them closely. But they were surprised to discover that only just over one in ten continued to take heroin once they'd got back with their families and had taken up their old lives again. 80% had given up within a year, half with help from clinics and half by themselves. The ones who didn't manage to give up either had post-traumatic stress disorder or came from broken homes and so didn't have a comfortable environment to return to.

Natural Recovery From Addiction

The book says there is a massive natural recovery from addiction.

It says that For instance, alcohol consumption is by far the highest in the 18-34 age group; but many people cut down dramatically in the two decades after that.

Hang on, not everyone who drinks a lot is addicted to drink.

It says half of recovery from addiction is achieved by people giving up what they've been addicted to without the help of therapists or other professional people.

That's nice to know.

It says most drug users are between 14 and 25 years old, and sometime during those ages, most will stop, again without professional help.

Then again, not all people who take drugs are addicted to them either, at least some drugs. The statistics in the book sound encouraging, but I wonder if they're quite as good as they seem.

The book says it's no wonder that young people have a high tendency to do things that are addictive, since it's during adolescence and young adulthood that we make the transition from having our needs provided for by others to having to take responsibility for our own well-being, and that can cause a lot of insecurity. But it says drug use changes and mostly stops as young people get further up career ladders, form lasting relationships and start families. It says people who carry on using drugs tend to be those who have been socially excluded, emotionally or physically abused, haven't got family members around them or jobs, and suffer emotional difficulties.

Inaccurate Beliefs That Can Stand in the Way of Addictions Being Shaken Off

It says there are several myths about addiction, like that once you're an addict, you'll always be one unless you watch yourself very carefully, and that you have to surrender to a higher power because you're incapable of coming off what you're addicted to on your own; but it says the research proves that beliefs like that just aren't true. People can come off what they're addicted to themselves successfully and stay off once they know how.

It says that what will help us most in overcoming addiction is to build on positive qualities and talents we already have that can help us, and to spend time with people we know like family members, friends and colleagues who are living healthy, productive lives.

It says it isn't true that people need lifelong support to stay off what they were addicted to. People can move on with their lives and forget it. It says a lot of people do find long-term support helpful, but for some, constantly talking about their addictions can keep them stuck thinking they're an addict instead of thinking of themselves in a more positive way, and people can become addicted to the support group, since it can fulfil their needs for attention and social contact. It says the fact that so many millions of smokers around the world have given up successfully without help proves people don't need support groups, since they don't feel the need for them. So we can really get over our addictions and then just move on and perhaps never even have to think about them much again.

Part Five
Giving Up Addictions by Increasing Pleasure, Not Enduring Suffering:

I have every sympathy with the American who was so horrified by what he has read of the effects of smoking that he gave up reading.
--Lord Conesford

Why Withdrawal Symptoms Don't Have to be Nasty

The book says that withdrawal symptoms can often feel like agony, overwhelming to the point that some people even leave the house at midnight in freezing rain to buy more of what they're addicted to. But it says the withdrawal symptoms don't have to be like that at all, because what makes them so powerful is our expectation of how good indulging in the addiction's going to be, and how it tricks us into believing we need it. If we can learn to overcome those things by thinking about the addiction differently, it'll lose a lot of its power over us.

The Story of the Panicky Smoker

The book says that withdrawal symptoms in themselves have to be mild, because they're part of nature's survival mechanism that stops us giving up essential activities like exercise, and if they really were agonising, they'd hinder our survival, not help it, for instance if we hadn't exercised for a while, and we got such bad pains that we wanted to exercise even less.

But it says it's not referring to medical symptoms that can be brought on by sudden withdrawal from something the body's built up a huge tolerance to over time. Some people need to be medically supervised when withdrawing from substances because of that.

Not Feeling Discouraged If We've Tried to Break Free From Addiction Before Unsuccessfully

The book says it does take time for people to adjust to not being addicted to something, since people build their lifestyles around their addictions, so quite a lot might have to change in their lives before they're happy not being addicted.

But it says that although a quarter of people successfully manage to break free from their addiction the first time, of those who take several attempts, the more times they try to come off what they're addicted to, the more they're likely to succeed, because each time, they'll have become more knowledgeable about what works to keep them off what they're addicted to, so they can put an increasing amount of knowledge into practice each time they try to give up.

So it says we don't have to feel discouraged if we've tried several times to give up but couldn't manage it before. It makes us more likely to succeed the next time.

Sharon will be pleased to hear that, because I know she's tried to give up smoking before.

Part Six
What Causes Cravings, And How Knowing That Can Help Overcome Them:

We shall not refuse tobacco the credit of being sometimes medical, when used temperately, though an acknowledged poison.
--Jesse Torrey, (1787-1834), The Moral Instructor.

Luck never gives; it only lends.
--Swedish Proverb

In most betting shops you will see three windows marked "Bet Here," but only one window with the legend "Pay Out."
--Jeffrey Bernard

Lottery:  A tax on people who are bad at math.
--Author Unknown

You know horses are smarter than people.  You never heard of a horse going broke betting on people.
--Will Rogers

No dog can go as fast as the money you bet on him.
--Bud Flanagan

I met with an accident on the way to the track; I arrived safely.
--Joe E. Lewis

The book says that when we know what's going on in the brain when we crave something, we'll know how to stop it happening. It's already explained how addiction hijacks and perverts a natural system in our brains that was designed to help our survival and help us improve our quality of life by making us want to experience new and better things; and now, it says it's going to explain exactly how it does it.

Things That Go On in the Brain When a Craving Comes On

The book says that when we understand what an addiction does in the brain to make it so powerful, we'll have the power to stop it.

Well that's good, because often, I just haven't got enough optimism to believe I'll manage to stop it. I just feel like a failure. Still, everything in this book and in the group seems hopeful so far, so hopefully, I'll soon come around to believing I can do it.

It says that near the front of the brain, there's a bit called the dorsolateral prefrontal cortex. It's the bit that contains our awareness of who we are and what we want out of life, and contains memories of what we're doing from moment to moment. It's the bit we use to plan and make decisions and form our expectations of what's going to happen in our lives. The book calls it the boss, since that's kind of how it functions. It says we can think of ourselves as the boss really.

It says there's another bit of the brain called the anterior cingulate, which is like the boss's secretary, because it takes care of all the routine matters, making the ordinary decisions that don't need special thought. It's what's in charge when we're doing things we can do almost automatically without giving careful thought to our every move, because they're routine, like making a cup of tea or driving. The book says that when that part of the brain's active, the part it calls the boss is inactive, as if the boss is out to lunch. But the boss can easily be called upon if something unexpected crops up that needs more specialist thought.

It says there's another part of the brain a bit further back called the hippocampus, which is like the storehouse of all our important personal memories that we can bring to mind when we want to.

The book says that next to that, there's a part of the brain called the amygdala, which stores our memories of the way situations have made us feel in the past, and how it thinks we need to respond to them in the future when they come up, based on how we've felt about them in the past. So for instance, if we've run away from something in the past, when we encounter it again, the amygdala will bring out the fear emotion we felt before and make us want to run away again, because it jumps to the conclusion that we must be in danger, because we ran away before. It's responsible for our immediate survival. So the book calls it the security officer. It says that every time we sniff a smell or hear a sound or see something, the information is flashed to the security officer so it can quickly match it to its memories of how it makes us feel, if we have any, so it can get an idea of how to react to it.

So, for instance, if we smell a nice smell we recognise, it'll send out signals that make us think that stopping to sniff it will be a good thing to do, whereas if it's a smell of something mouldy in our fridge, it'll put us on the alert. And if it's a smell we've never smelled before, it might make us want to investigate further.

An Example of How the System's Supposed to Work

The book gives an example of how the bits of the brain communicate with each other when something happens.

It says that, for instance, if we have a cup of coffee that doesn't smell right, the brain's security officer, the amygdala, might recognise that something's wrong, based on its/his memories of how something has made us feel before when the coffee hasn't smelled right. So it'll/he'll go on the alert and flash a message to the boss's secretary. But to get her attention, he has to mark it urgent. He does that by attaching a brain chemical called dopamine to it, which works like cocaine and spurs people to want to take action. The more important the security officer thinks a situation is, the more dopamine he'll add to it to make it stand out as more and more urgent, so we get more emotional charge the more urgent he thinks it is.

The types of emotional charge we get when the security officer thinks something new ought to be drawn to our attention can take the form of fear, disgust, anger, sadness, joy, or a range of other things, depending on the situation.

So with the cup of coffee that didn't smell right, the emotion we got would be disgust.

So the security officer in the brain flashes the message that the coffee isn't right to the boss's secretary, along with a feeling of disgust. But the boss's secretary knows the security officer can often over-react, because he takes his role as a protector very seriously. So to find out how important the message really is, she contacts the memory storehouse, to find out what similar situations have happened in the past.

Soon the message comes back that the last time the coffee smelled like that, we'd put gravy granules in the cup instead of coffee by mistake!

So what the security officer's stopped us from drinking is a cup of boiling water with gravy granules, sugar and a bit of milk in it!

When the boss's secretary realises that, she commends the security officer for his good work and orders that the concoction be tipped down the sink.

When the Amygdala/Security Officer Takes Over

The book says that in serious situations, where we're at immediate risk, such as if we think a tree's about to fall on us, the security officer doesn't need to consult with other parts of the brain. It just sends out chemical alarm signals to the rest of the body and we run away before our conscious brain even really realises what's happening.

It says the same kind of thing often happens when something familiar happens that we're used to reacting to in a certain way. For instance, if someone starts eating a chocolate bar or lights up a cigarette, the desire to do the same will be immediately triggered by the amygdala/security officer, because it recognises that as something that gives us pleasure because it has before. So we can start eating a chocolate bar or light up a cigarette ourselves before the conscious part of the brain, the boss or boss's secretary, have really registered what's happening. We just do it automatically.

An Example of What Happens in the Brain When Someone's Trying to Resist a Craving for Smoking

The book says all this is very important to our understanding of addiction, because it helps us understand what happens then.

It says that when people are trying to give up an addiction to something, the same process happens; but it uses smoking as an example.

It tells us to imagine a man who smokes thirty cigarettes a day, and takes a cigarette out of its packet and lights it several times a day without even thinking about it; it's grown to be so much of a habit that he does it automatically without even thinking, like he'd rub his eyes if he was tired. But he becomes concerned about his coughing which is getting worse, and decides to give up smoking. He's full of optimism and determination about it. Today's the day he's decided to give up smoking.

He usually has his first cigarette with his cup of coffee in the morning. When he picks up his cup, the security officer in his brain realises something's different, because it compares what's going on with previous days and on all those, he's taken a cigarette with his coffee. But not on this one. So it thinks something's not right and gives the man an urge to smoke to make him remember he hasn't done part of his normal routine yet.

But today in his brain, the boss has said the man's not allowed to have any cigarettes. So he resists the urge and just carries on drinking his coffee.

But because he's not doing something he normally would, and because he'd usually light a cigarette as soon as an urge came on without even thinking about it but he isn't today, he then experiences a withdrawal symptom. At this point, it's only very mild, maybe a slight nagging feeling or a slight sensation in the mouth or stomach like a mild hunger pang. So the man resists giving in to it.

But by the time he gets to work, he'd normally have had at least three cigarettes. So a part of the brain near the amygdala, the hypothalamus, which is like a piece of equipment next to the security officer's desk that checks all systems are running smoothly, since it monitors the levels of different substances in our blood, shows that the man's blood nicotine level has fallen below normal. Because nicotine is in the man's blood all the time, the piece of equipment has been programmed to behave as if it's supposed to be there. So it sends out an alert to the security officer that reads, "Top up on nicotine!" That also triggers a mild withdrawal symptom.

The security officer also assumes the nicotine's supposed to be in the blood, so questions whether the boss could have got it wrong when he said there were to be no more cigarettes. So he decides he'd better try to persuade the boss's secretary to try to change the boss's mind. He sends a message to the boss's secretary marked with the highest level of priority, that is, the highest amount of dopamine he has available to him, saying, "Please let us have another cigarette. We need one!!!"

All this happens extremely quickly.

The book says that the boss's secretary gets a lot of post, communication from various areas of the brain, but the more dopamine a message is tagged with, the nearer the top of the pile she'll put it and so the sooner it'll get attention. Dopamine creates motivation and desire; it spurs people to action.

But even so, on receiving the message, the boss's secretary thinks she needs to investigate it further to find out how accurate it is, just as she'd do with the cup of coffee that doesn't smell right. So she wants more information to help her make a decision. So she sends a message to the memory storehouse to find out what smoking cigarettes has done for the man in the past. She gets sent back a file from the storehouse full of memory clips of past experiences of smoking. At this point, images flash through the man's mind about how much he's always enjoyed smoking, how painful it's always been when he's tried to cut down or give up, and how smoking seems to be linked to all the important events in his life.

The book says that this kind of thing will happen whatever the addiction is.

It says that when the boss's secretary looks at the file, she's alarmed to discover how important smoking seems to have been, in fact essential, judging by the number of memories there are. So she thinks it's highly important that the man has a cigarette that minute, so she must get the boss's attention immediately. But rather than asking the boss's permission to smoke, she really wants to grant the permission herself, because she likes running things. So she writes a quick letter granting permission and sends it to the boss in an envelope marked for extra special priority, marking the note with a request for him to sign it straightaway. In other words, the chemical message is marked with another load of the chemical dopamine.

So when the boss receives it, it's got so much dopamine attached to it that he just can't resist the request. The man smokes.

The book says it's the same with any addiction at all: addiction to Internet chat rooms, to over-eating, to gambling, to shopping, to bullying or whatever. It says people have mildly uncomfortable sensations when they refuse to indulge the desire, but it's only when our brains start generating fantasies about how pleasurable we think the addictive activity is and how painful or uncomfortable we imagine it's always been to deny it to ourselves that we start feeling miserable.

But the book says that when we know that, we can work out what to do about it and find a way of escaping from the temptation.

It says that expectation of good things is what fuels the desire for what we're addicted to, whether we get good things in reality or the addiction ends up disappointing us. But we can use our power of expectation to get ourselves into the habit of expecting something bad if we carry on with our addictions. So bearing in mind how powerfully our power of expectation makes us want what we're addicted to now, we can train it to work for us instead of against us, working against the addiction, convincing us it's a bad thing before all those fantasies make us think it's good and something we really want. The book says it's going to explain how now.

Part Seven
How Addiction Fools Us:

Wine is a treacherous friend who you must always be on guard for.
--Christian Nevell Bovee

One reason I don't drink is that I want to know when I am having a good time.
--Lady Nancy Astor

One drink is too many for me and a thousand not enough.
--Brendan F. Behan

I drink to forget I drink.
--Joe E. Lewis

The book says that if we can stop what happens when we start to crave something in its tracks, before it gets to the stage where we're feeling a lot of emotion attached to it, then our withdrawal symptoms won't be nearly so bad.

It says that under normal circumstances, if we're getting all our emotional needs met, the system works very well, with the dopamine making us want to do new things or the same things in new ways, and then another chemical giving us pleasure sensations that reward us when we do. Normally if we keep doing the same thing in the same way, we don't get so many reward sensations, so we want to do more new things.

But it says that when our emotional needs aren't being met in healthy ways, so we've got less ways of using our talents and not so many healthy ways of enjoying ourselves and getting support for our needs, we keep trying to get satisfaction from the same old thing. But we stop getting pleasure from it after a while, so eventually, we only do it to avoid the withdrawal symptoms we'll get if we don't. But it says that we always think we're going to get pleasure out of it, so when we don't the first time, like after the first drink if it's an addiction to drink we've got, we'll want another one, because we'll still be getting a dopamine rush which will be making us think that we will get the reward sensations if we just do what we're doing some more. So we'll have another drink or whatever it is, and when that doesn't satisfy us, the dopamine will be giving us an urge to have another one, as if our brain thinks we will get a reward next time, and it carries on like that with us not getting the reward, until we feel sick or tired or something, so we have to stop.

But the book says that the memories that will come to mind when we get a craving for what we're addicted to won't normally be the ones where we felt sick or were disappointed at not getting the pleasure sensations we were expecting, because the memories we'll usually get first will be the ones with the most dopamine attached to them, the ones that spur us on to desire the craving more.

But it says that those memories might be distorted or even false. For instance, someone might have a memory of how she was having a lovely time at a party after she'd been drinking a few weeks before, talking in a lively way to people and demonstrating her talents, whereas all the people who weren't drinking were boring and too timid to have a laugh and looked fed up all night. But that memory might be deceiving her, because it was what she imagined was happening when she was drunk, whereas what was really happening was that she was talking utter nonsense, singing to people in a voice that was horribly out of tune, and all the people who weren't drinking were getting fed up with her because she was disturbing the interesting conversations they were having with the nonsense she was making them listen to.

The book says that even without dopamine, memories naturally get distorted over time, with us often forgetting unpleasant details and thinking good ones were even better than they were. So that gives us even more of a distorted impression of what our addictive behaviour does for us.

The book says that addictions are really just a temporary way that we can forget that our emotional needs aren't being met properly. But if we're all focused on trying to forget that, we won't be focused on trying to do something about it, which is what we should really be devoting our energies to.

It says that when we recognise all the bad things addiction's really doing to us rather than allowing ourselves to be deceived by the distorted memories of good times, then any will power we need to break free of our addiction won't be something we have to muster up in a great battle, but it will come easy.

Wow, this is interesting stuff. I'm going to have to tell the group about this! I don't think I'll remember it all though. I don't think I could make a big speech about it. Maybe I'll just tell them about the bits I remember and recommend they buy the book! And I'll tell them more about it when I've read some more next week and the week after that and so on.

Other Things We Can Forget About Our Addiction When We Get the Craving For It

The book says that addiction deceives us into believing it's a good thing, but there are bad things about all addictions that don't normally tend to come into our minds when we get the craving for what we're addicted to:

We think it makes us feel good, but when we really think about it, we can realise that the good feeling is only short-lived, if it's there at all. Then the addiction makes us feel bad, because we'll be worrying about how much money we're spending on it, what it's doing to our health and family relationships and our career and social life, and how badly it's effecting our self-esteem. It says no one likes to feel they're in the grip of something they can't be in control of.

Thinking about how that's what addiction's doing to us will make us feel bad, so it will counteract the good memories that make us want it.

We think it helps us deal with stress. But in the end, it causes us far more stress than it relieves. And we can be fooled into believing it's calming our stress when all it's doing is relieving a withdrawal symptom we're having because we haven't taken it or done it for a while.

For instance, it says that smokers think smoking makes them less stressed, but actually, smoking makes the blood pressure go up, not down, and if smoking really did make people less stressed, then smokers as a group would be less stressed than other people, and this has been proved not to be the case. Smoking might fool them into believing it's calming them down, again because they feel temporarily better because any withdrawal symptoms they're having go away when they have another cigarette. But if they give up smoking, they'll get to the point where they're not having withdrawal symptoms any more, and so the discomfort from them will go away permanently.

Sharon might be interested in that.

It says that addiction can be a way to relieve distressing feelings like anxiety, depression and anger. But those feelings will be caused by our emotional needs not being met, and it's far more rewarding to sort our lives out so our needs are being met than it is to get involved in an addictive activity to mask them and end up with two problems, our unmet emotional needs and our addiction.

The book says we can also think we just can't enjoy social occasions unless we have a drink, or smoke, or use drugs, or whatever. But it says that when we think about it, we'll know that isn't true. Young children don't need substances to enjoy parties. People who aren't taking those substances don't have less interesting conversations than people who do, and they're not less likely to dance or join in games. We would have enjoyed the occasion anyway even without the substance, since there are several things that can cause us to enjoy social occasions, like when we find someone we find interesting to talk to. And we might have been enjoying it even more if we weren't doing what we're addicted to, because we wouldn't have the guilt afterwards and any unpleasant physical after-effects.

The Idea of Staying Addicted to Keep Friends

I'm going to tell Jane about that story. She said she feels as if she just won't enjoy going out if she doesn't take drugs. But she might. It might be worth her experimenting with not taking any to see if she does enjoy herself. I think she's worried that she won't feel confident going out with her friends without drugs. Maybe what she needs is to learn a few confidence-building skills. I wonder if they teach us those at the group. I think part of the reason she takes drugs is that her friends do, and she's worried they'll disapprove if she doesn't. Maybe if she was more confident, she could stand up to them a bit and wouldn't care so much if they disapproved. It'll be nice if we learn a few assertiveness skills in the group. Maybe that's what she needs. I could do with those myself for when I go and speak to the management people at the hospital about how things need to change on the wards if I'm going to be willing to carry on working there and if the patients are going to be made more comfortable.

But a couple of the others were saying they're worried about losing their friends if they stop doing what they're addicted to. But it was interesting what Mike said about how he used to be an alcoholic and would go to the pub every day as soon as it opened, and he'd be at the bar all evening talking to people, thinking they were his friends. But then he went into hospital for several weeks to be treated for alcoholism and depression, and none of the people he'd thought of as his friends visited him. So he thought they couldn't have been his friends really after all.

Yes. If Jane told her friends she wanted to give up the drugs because she was concerned about what they were doing to her health and they made fun of her or didn't like her any more because of it, what kind of friends are they anyway? Maybe she can find some better friends somewhere else. After all, there might be lots of interesting things to do in the neighbourhood that we've just never investigated because we're in the habit of doing the same old thing all the time. Perhaps we could see what's going on in this area, and then go out together to local events sometimes.

The book says it's not saying that anyone who likes a drink or two at a social occasion to relax them shouldn't drink at all, or that anyone who has a problem with over-eating shouldn't enjoy the food there, or anything like that. It's saying that the amount we have ought to be within our control. We should be able to be the masters of what we do, rather than letting addiction govern our behaviour.

Other Inaccurate Beliefs We Can Have About Addiction, and More of the Ways It Can Fool Us

Smoking Helps People Concentrate?

The book says that something else smokers often think is that smoking helps them concentrate and become less tense. But it says research has found that smoking often actually makes people less able to concentrate; and as for tension, it doesn't relieve it, but simply stops people thinking about it when it isn't too bad, and pacing the floor or playing with worry beads can do exactly the same thing.

Liking the Taste of What We're Addicted To?

It says that some people say they like the taste of the substance they're addicted to; but actually, alcohol and cigarettes are an acquired taste. It says most people don't like them when they first try them. They only get to like the taste because they associate it with the pleasure they've been led to believe by other people and by their first experiences of it that they'll get from it. But since it stops giving pleasure after a while, those expectations become false.

The Feeling of Control Drugs Can Give

The book says that some people say they take drugs because when they feel stressed or out of control, it makes them feel in control again. But it says that the feeling will only be an illusion. It says that really, drugs take away people's control over their lives, since people end up having to shape their lives around the drug. It can control their lives so much that they end up having to worry about and find ways to be secretive about it all the time, to finance the habit, and to physically make the effort to get hold of and use the drug, and they can end up feeling guilty about taking it and everything they have to do to get hold of it.

Addiction Makes People Want More

The book says that some people keep kidding themselves that they'll only have one of what they're addicted to and there isn't any harm in that; but addiction makes people want more and more, so people tend not to stop at one.

Deserving Pleasure

It says that some people think they deserve a bit of pleasure after what they've been through. But addiction isn't pleasure. One or two drinks, an occasional chocolate bar or an hour or two a week at the gym might be pleasure, but when people over-indulge in things compulsively, they stop being pleasurable. For instance, some people binge eat, but say they don't taste what they're eating.

Not Caring About Health Consequences

It says that some people justify their addiction by saying that they don't care if it affects their health, since it's the quality of life that counts for them. But when they realise how much addiction is damaging their quality of life, they want to stop their addiction and get the quality of life back that it's taking away.

It says that some people say they don't care about what their addiction might be doing to their health, since after all, they could be hit by a bus tomorrow. The book asks why we bother doing anything worthwhile if that's the case. It says that actually, the odds that we'll be hit by a bus tomorrow are very small, while the odds of having health damaged by addiction sooner rather than later are high.

Setting a Date for Giving Up the Addiction

It says one way addiction stops us giving it up is by fooling us into setting a date for giving up, perhaps tomorrow, perhaps next week, at the beginning of next year or whatever. But it says that what tends to happen is that in the meantime, we indulge in as much of our addiction as we can, since we think we've only got a limited amount of time left to do it, and we think it can't do much harm since we're giving up soon, and so our habit's got worse by the time we try to give up, and so our brain thinks we need what we're addicted to even more, so it's even harder to give up, so we're more likely to fail, and then we're just left with an addiction that's worse than it was before.

Thinking About Living Without the Addiction

The book says that some people think they just can't live without their addiction. But it says that anyone following the steps it teaches will be able to do that easily. And it says that even if someone wanted to come off it the hard way for some bizarre reason and experience withdrawal symptoms at the most agonising they can be, they'd still survive.

It says we should remember that addiction never delivers what it promises. So often, it leads us to think we're about to get pleasure from something, but then it disappoints.

Part Eight
The Way to Cure Addiction:

  Take your life back from the tobacco companies. They don't own you anymore.
--Duane Alan Hahn

  We make a ladder for ourselves out of our vices when we trample them.
--St. Augustine

The book says that just deciding to stop an addictive behaviour won't work, since our emotions can be so strong that they can easily overwhelm a decision we make when a craving comes upon us. But opposite emotions can help us much more, because they can be just as strong, or stronger. We can help ourselves if instead of associating the wish to do an addictive behaviour with the promise of something good, we can come to associate it with guilt, fear of what it might be doing to us, and disgust and shame at what it's already done and what a bad habit it is. But not only that, we can at the same time come to associate thoughts of being free of the addiction with emotions of happiness, hope and confidence that we'll soon have got rid of it.

Once we really come to think of our addiction as disgusting, all those old memories that were fooling us by making us think we were getting more out of the addiction than we really were will have to be updated in the brain to include the bad things, and we'll start thinking of the addiction as something harmful instead, so the cravings will lose their power.

So the book says we should program into our memories thoughts of how revolting and harmful our addictions really are, by often bringing to mind thoughts of the bad things they're doing in our lives. Also, we have to often think thoughts about how much better things will be when we're not addicted any more, like the things we can do with our money and time that we can't do now because our addiction takes up so much of it; how much more healthy we'll become; what we'll be able to do better than we can now, and so on.

It says that when the bad memories of our addiction become more of an influence on us than the good ones, our cravings will never reach the point where we can't resist them again. And soon, we'll stop even wanting to do the addictive activity, because we won't be expecting it to fulfil our needs any more, and our brains will stop thinking we're supposed to be doing it. So our withdrawal symptoms, which could have been agonising if we thought we were withdrawing from something that was going to give us a lot of pleasure, will only be mild.

The Experiment Before the Wedding

The book says he tried the same thing out on other social occasions, and the same thing happened, and he thoroughly enjoyed being there.

The book says that the more unpleasant feelings we have at the idea of carrying on the addiction, the easier it will be to stop. So if we have bad feelings about the addiction now, there's no time like the present, because it'll be easiest to get the feelings to override the lies the addiction's telling us about how good it makes us feel.

Part Nine
What Has to Happen For Us to Be Able to Break Free From Addiction:

  Children have never been very good at listening to their elders, but they have never failed to imitate them.
--James Baldwin

  When a behavior is perceived to be the norm, kids are more likely to think it's OK.
--Peter Mulhall

  For the first time, our investigation shows tobacco is not the only smoked substance that sets in motion the molecular events which can lead to lung cancer.
--Dr. Sanford Barsky

Wine is a turncoat; first a friend and then an enemy.
--Henry Fielding

I'm not so think as you drunk I am.
--John Squire

The book says that all successful strategies people use to beat addiction have three components:

1. We need to get into the habit of remembering that the expectations of good things addiction hooks us in with aren't real;
2. we ought to make efforts to sort out what's wrong in our lives and improve our lifestyles so we're getting our emotional needs met more successfully;
3. We need to work out when we'll be especially at risk from temptation and plan a range of strategies we can use to help us cope.

The Emotional Needs Everyone Needs to Have Fulfilled

The book says that everyone has several emotional needs that have to be met if we're going to feel a sense of well-being that'll make addiction less appealing to us.

Actually, I think it's said this before. Oh, but I think it's going to talk more about them now.

It says they include:

• Security: We need to be able to feel safe, so as to live our lives without unnecessary fear; and we need to have a place where we can enjoy privacy;
• Volition: We need to feel in control of what's happening in our lives, and to feel we have the power to make decisions for ourselves;
• Attention: Both giving and receiving it;
• Emotional connection to others: That can include fun, friendship, love and intimacy;
• Connection to the wider community: That means feeling a sense of belonging in something bigger than ourselves;
• Status: We need to feel valued and accepted in our home or community, or in another group we belong to;
• A sense of competence and achievement: That'll make sure we don't suffer from low self-esteem;
• Meaning and purpose in life: That comes from activities we find stimulating and challenging.

It says nature has given us resources we can use to meet those needs, such as the ability to think things out and make new plans, the ability to use our imagination to dream up a more positive future we can then plan to try to make a reality; the ability to befriend other people, and the ability to learn new things.

It says that whenever one of our emotional needs is seriously unmet, or whenever we're misusing one of the resources we have that were intended to help us meet those needs, like misusing our imagination to think up all kinds of worrying things about what could happen to us, even though they quite possibly won't, for instance, whether we know we're misusing our resources or not, we'll get signals in the brain telling us we need to change something, in the form of mental distress like anxiety, depression or anger. That'll be the brain telling us we need to change something in our lives.

It says the less well our needs are being met, the more likely we are to start doing things that might at first mask our distress, but which later become addictive.

It says that sometimes, addiction can be a way of relieving feelings of distress at being bullied or worrying about the future or something, but at other times it can be a way of seeking a buzz to give us feelings we'd be getting naturally if we had fulfilling lives where we were getting absorbed in things we enjoyed and being challenged to achieve things that made us feel good once we had. But once we know what's motivating us to indulge in our addiction, we'll hopefully be able to think of other ways to fulfil those needs.

Part Ten
Thinking Through What Addiction Really Does For Us, or Does to Harm Us:

Having a smoking parent increases a child's chance of getting an ear infection by 50 percent. The particles in tobacco can cause chronic congestion, which makes it harder for the Eustachian tube to drain fluid from the middle ear and sets the infant up for an ear infection. Some parents don't smoke in the same room as the baby, or smoke outside, but this doesn't help because the baby can still breathe in smoke from your hair and clothes. It's difficult to quit, but use your infant's health as the motivation.
--Anne Beal, MD

On CBS Radio the news of [Ed Murrow's] death, reportedly from lung cancer, was followed by a cigarette commercial.
--Alexander Kendrick

The book says that one way we can work out what needs aren't being met healthily in our lives is to think about what our addiction does for us, and then we can think about how to have that need met some other way.

It says that after that, we can think of all the down sides of addiction, and then weigh up whether it's worth carrying on with it.

It suggests that at some point when we're feeling calm, we sit down with a pen and paper and think a few things through. It asks some questions to help us:

What We Think Addiction Does For Us

The first question it asks us to think about is what addiction does for us. It says we can help ourselves answer that if we think of answers to questions like:

• why we started in the first place;
• why we're doing more of it than we used to, if we are;
• what it is about our addiction we enjoy;
• whether we enjoy it less now than we used to;
• what particular occasions make us want to do it more;
• what goes through our minds when we're feeling like doing it;
• and what we think it gives us, such as confidence or relief from anxiety or boredom.

Our Concerns About Our Addiction

It suggests we then think of all the bad things about our addiction, so we're less likely to let it trick us in the future into believing it's a good thing.

Concerns About What Addiction's Doing to Our Health

So it asks us whether we have any concerns about our addiction. To help us think of them, it says we can consider questions like what effect it's having on our physical health, not only how much it puts us at risk of disease, but also on our sleep, on whether we want to eat, and on whether we want to exercise properly.

What Addiction's Doing to Our Relationships

Then it says we can ask ourselves what it's doing to our relationships with family and friends: whether it's making us argue with people more; whether it's making us uncomfortable because we have to lie and hide our behaviour; whether we spend less time with them than we'd like to because of it; or embarrassing or irresponsible things we've said or done while under the influence of it.

Any Emotional Problems the Addiction Gives Us

Then it suggests we ask ourselves whether we get any emotional problems because of our addiction, like if we get edgy or depressed when we haven't done what we're addicted to for a while; whether being addicted has made us more anxious or stressed, or whether we feel guilty or unhappy about what it's done to our relationships.

The Effects of the Addiction On Our Work

Then it asks whether it's affecting our work, such as damaging our ability to perform at our best, robbing us of ambition or motivation to achieve greater things, or making us lose interest in what we have to do.

The Effects of the Addiction On Our Social Life

It asks us if the addiction damages our social life, maybe because we don't go to places where we won't be able to do what we're addicted to, and no longer see so much of friends who don't share our addictions, or whether we've stopped doing things we used to enjoy because we're so busy with our addictions, or whatever.

The Effects of the Addiction On Our Finances

It asks whether our addiction's affecting our finances, such as reducing the amount of time we can spend earning money, or whether we have to spend so much on our addiction that we can't spend money on other things we'd like, or on things we and people we're responsible for need; or it asks whether we're in debt because of it.

Any Illegal Acts Committed Because of Our Addiction

It then asks us to consider whether we've ever done anything illegal because of our addiction, like stealing to fund it, or whether it's made us more prone to commit violence, like alcohol can. It says that criminal acts can become addictive in themselves.

Well, I've never done anything wilfully illegal, but I need to get off the drink quickly, because I know I haven't treated people in the hospital with as much care as I should have. It upsets me to think about that.

The Effects of Addiction On Our Self-Esteem

The book asks us to consider whether our addiction's having any effect on our self-esteem, that is, whether it makes us feel better or worse about ourselves, whether it affects our ability to do things that'll make us feel good about ourselves like doing things that display our talents and abilities, and whether it affects the amount of control we have over our lives.

Well, my addiction's certainly started affecting my self-esteem. It's not very nice to know I'm neglecting the patients I used to care about and that I've been told by my own sister that she doesn't think I'm safe around her children!

The Concerns Others Might Have About Our Addiction

Then it asks what concerns other people might have about our addiction! It recommends that we take a moment to list who those people are and what their concerns are, for instance if they're concerned about our health, our relationship with them, the amount of time we spend on our addiction, changes in our behaviour and attitude, whether we're as efficient at our jobs, what it's doing to our finances, and other things.

The Effects of Our Addiction On Our Hopes for the Future

Then it asks us to consider how our addiction's affecting our hopes for the future. For instance, whether it's affecting our chances of being promoted at work, or achieving success at something we once set our hearts on, whether it's affecting our chances of being able to study for a new career if we're unhappy with the one we've got, or whether it's affecting our ability to form meaningful new relationships with people, or buy things we really want, or improve things around the home, or give any children we have good chances in life, or see more of grandchildren. It asks whether perhaps it's stopping us doing something we'd love to do like going on a dream holiday, or whether we'd like to get involved in community activities of any kind but it's stopping us.

It asks what we'd like to do with our future if we aren't addicted any more.

It asks whether, if our addiction isn't getting in the way of anything we want to do now, we can foresee that it might in the future.

It asks us what we'd like to change so we can achieve all the things we'd like to achieve in the future.

It asks how we might feel physically if we stopped or cut down on what we're addicted to, and how we'd feel about ourselves if we stopped or cut down.

Deciding Whether The Addiction's Worth it

The book says that if the concerns we have about our addiction are outweighing the amount of things we think it does for us, then we can be even more certain that it's a good idea to give it up.

Also, we can look at the things we think it does for us again to see if it really does do those things, or whether we've been fooled by it into thinking it does when it doesn't really.

For instance, the book asks whether we think our addiction makes us more confident in social situations; and if we think it does, it asks whether we can be sure of that, or whether it isn't in fact true that we've proved we can be confident without it, because we're sometimes with groups of people where we can't indulge our addiction, and yet still we can be confident.

I think I'll say that to Jane, because she feels as if she has to take drugs to be confident, and yet she seems perfectly confident in the group, even though she hasn't taken any.

The book recommends we ask questions about all the things we wrote about what our addiction does for us, asking ourselves whether what we think it does is really true, or whether we've proved sometimes that it isn't.

But it says that if we find ourselves defending our addiction and what it does for us, we shouldn't try to argue with ourselves, since the more we try to defend the addiction, the more we'll crave it, because the more attractive it'll seem. So it advises us to stop thinking along those lines if that starts happening.

But it says that if we recognise how much the negative things about the addiction outweigh the positives, and feel emotionally that we want to give it up as well as wanting to with our minds, then we're "halfway to success".

Setting Our Minds to Solving Our Problems

It says that the greater the expectation we have that life will be better without the addiction, the easier we'll find it to give it up. So the more things we think we'll be able to achieve when we're no longer addicted, the easier it'll be to stop.

But also, if we can sort out the problems in our lives that made us get addicted in the first place or make us continue to rely on what we're addicted to, we won't find addiction attractive any more.

It says that although people can often be introduced to what they go on to become addicted to on a fun occasion, it's when we're under stress or pressure that we increase our indulgence in it and it becomes addictive.

So the book asks us to think about what isn't going right in our lives at the moment, so we can think through ways of solving our problems so we stop feeling the need to try to escape them with our addiction.

So it recommends that we take some time when we're feeling calm and we probably won't be disturbed, to think through what we can do about the problems in our lives.

It suggests we do this by thinking through all the needs the book says we have to have met to be emotionally healthy, and seeing what's missing in our lives.

Well, I know what's missing in mine. But maybe there are some other things as well, and it'll be useful to read this so I can tell other people about it.

Part Eleven
Working Out Which of Our Needs Isn't Being Met and What We Can Do About It:

Pharmaceutical companies will soon rule the world if we keep letting them believe we are a happy, functional society so long as all the women are on Prozac, all children on Ritalin, and all men on Viagra.
--Terri Guillemets

The public health authorities never mention the main reason many Americans have for smoking heavily, which is that smoking is a fairly sure, fairly honorable form of suicide.
--Kurt Vonnegut

I'm tired of hearing sin called sickness and alcoholism a disease. It is the only disease I know of that we're spending hundreds of millions of dollars a year to spread.
--Vance Havner

The book asks us to consider and note down answers to several questions, to help us work out which of our emotional needs isn't being met:

Security

First, it asks whether we feel safe. For instance, it asks us whether we feel safe at work or whether there's anyone we don't trust or whether we're being bullied; or whether we're being bullied somewhere other than work. It asks whether there's a relationship we don't feel safe in. It asks whether we feel secure in the family, or whether parents are splitting up.

It asks whether we're using the addiction to try to bury strong emotions caused by a past trauma that keep resurfacing, or perhaps to cope with nightmares and flashbacks.

Or it asks whether we're using the addiction as a substitute for something we don't do any more because we've been put off it by a bad experience. For instance, it says someone who's been raped might avoid intimate relationships after that, but might use an addiction to get a high that they would have got from a close relationship if they'd had one.

Intimacy

It asks whether we have people in our lives who are important to us, and who we're important to.

It asks if there's at least one person we can be ourselves with and share our joys and anxieties with.

It asks whether we feel understood by people close to us.

It asks whether we've withdrawn from people around us because of our addiction, and whether we've lost touch with friends or stopped seeing them.

It asks if we've lost someone close to us recently, for instance through a death or relationship break-up, and whether we're still mourning the loss.

Well, I'm still upset about breaking up with my boyfriend.

Connection to the Community and Other Things

It asks whether we know anyone beyond close family and friends. It asks, for instance, whether we help other people, such as elderly neighbours, or whether we're involved in any kind of voluntary work. It asks if we do any kind of community activities, or leisure pursuits like being in a drama group or aerobics class.

It asks whether our work brings us into contact with other people.

Well, mine does, unfortunately. Well, it isn't the people who are the problem. But I could do without feeling I have to try to take care of them without having the things I need to have to make sure I can do a good job! But I think this book might mean do we meet people at work who we can enjoy passing the time of day with and who help us take our minds off our troubles. Well, sometimes the staff I work with can, but then, they've got the same troubles as me, when it comes to not being able to do our work as well as we'd like. But then, some people don't seem to care so much about the people we're supposed to be looking after. Actually, I'm beginning to get that way, but I don't like it.

Anyway, it asks whether we've stopped participating in activities that gave us a decent social life before, because of changed circumstances like unemployment, a newborn baby, a disability or chronic illness or something.

It asks whether we've withdrawn from activities that gave us pleasure more and more because of our addiction.

Well, I don't go out with friends any more because I don't want them to see how much I drink. But I know that makes me feel isolated and that makes me want to drink more. So maybe as I get rid of this addiction, it would help if I started seeing more of them.

Status

The book asks if we're comfortable with the status we have, for instance, whether we feel good about the way we think of ourselves and the way we think other people think of us.

It asks if we feel suitably rewarded or appreciated for what we do.

Well, I think I do so badly that I don't think I deserve reward or appreciation. Maybe if I changed my job, I'd be able to do something better suited to me where I could do better.

It asks whether other people recognise our achievements.

Well, I don't think I've done anything to shout about recently, although I don't think not achieving what I'd like to is all my fault. I can only do the best with what I've got. If they haven't trained us to be able to help people more, I can't do what I'd like to do if I'm expected to do something but haven't been trained in the skills to do it. I'm sure there are things that could be done to make people more comfortable and less unhappy, but we just don't have enough skills or time.

Anyway, I think my thoughts are going off the point.

It asks whether we feel as if we should have achieved more, or whether we think others have done better than us.

Probably. I'm beginning to think how nice it would be to be in a job where I could use my brain power to think up interesting new ideas, and where I could be with other people who were doing that kind of thing, so it was more exciting and positive, rather than being in a job that just drags me down all the time because I can't sort people's problems out.

It asks whether we feel we fit in, or whether we feel inferior to others or hostile towards them.

It asks whether we're jealous of others or whether we long for something we haven't got.

Competence and Achievement

It asks whether we have a sense of competence and achievement. For instance, it asks whether we're doing what we want to with our lives. It asks whether we feel competent using the skills we've learned.

Well, I certainly feel incompetent! But I think it's because I don't know enough and aren't allowed to do enough to help people as much as I'd like. And now I've started doing even what I can do badly because of the drink! I don't think I do a very good job at all!

The book says that people who don't feel competent will have low self-esteem.

Well, that certainly describes me!

It asks if we feel satisfied with the way we spend our time, and find things pleasantly mentally stimulating, and enjoy the challenges we face, or whether we think we've taken on more than we can handle and think the quality of what we do has deteriorated.

Well, that definitely applies to me. I don't feel competent to handle my work, and I know my standards are getting worse.

It asks if we feel unsatisfied because we're bored or feel unchallenged, maybe because there's nothing further that will give us a sense of achievement at work, or we don't know what to do with our lives and feel stuck in a rut because children have left home.

It asks if we resort to our addictive activity if we can't see a way out of a problem, or if we feel frustrated.

Perhaps I do.

It asks if our addiction is the only thing we get satisfaction from.

Control Over Our Lives

It asks if we have enough responsibility at work, or too little or too much.

Too much, definitely! Or really, I think it's that people expect me to do more than I can, and then they're disappointed or feel bad when I can't. And that makes me feel like a failure, because I don't know what to do. Family members of people on the wards sometimes ask me if the dose of painkiller their loved ones are on can be increased, and I feel awful knowing I have to say no, but I don't know what else can be done to relieve their pain. And then the old people themselves sometimes beg for more pain relief and I don't know what to do, or they say they're lonely and need someone to talk to and I haven't got time to talk to them, and that kind of thing. I feel as if I'm doing the equivalent of giving people aspirins for broken legs when they're expecting me to make them better or at least a lot more comfortable sometimes. And then some people come in for treatment who've got some form of dementia, or they're housebound and in pain, and people in their family have told me they spend most of their days at home lonely. And if they've got dementia, even if they get out to day centres and places, when they come back, they forget they've been, so they haven't got any good memories of what they've just been doing, and they just sit there lonely and upset because they're on their own a lot of the time. And this is what we're keeping them alive for! I sometimes wonder whether it wouldn't be kinder to let them die naturally. But of course, there's nothing I can do about it. So I just feel helpless. I wouldn't have got this job if I'd known what I'd be letting myself in for! I'm not going to be able to stand this job much longer. I really must do something about it instead of trying to drown my depression and anxiety about it in drink!

Actually, I've heard of palliative care teams, that go into some hospitals and support people who've got life-threatening illnesses, trying to make them as comfortable as they can and helping them relieve their pain, and giving them emotional support. I've heard they support the family emotionally as well, even after the patient's died. And while the patient's alive, they try to help them live as fulfilling a life as possible given their illness. We could do with one of those palliative care teams in our hospital! Working there would be so much less stressful if we had one. I'd feel so much happier knowing the patients were being cared for more. I think I'll write a letter to the management or something explaining how much we need one and asking if we can have one. I'll see what they say.

The book asks if we have the power to take important decisions in many important areas of our lives, and whether someone we know has too much power or influence over us.

Well, I'm fed up at not knowing what to decide for the best a lot of the time. And the system's run by people who expect me to do my job well despite all the things I think are wrong with it. So I think that describes me.

It asks if we recently lost our sense of control over our lives, perhaps because of unexpected illness, or because of the arrival of a new person at work or a new baby at home, or difficult in-laws.

It asks us whether we think we ought to be able to control things that realistically, we can't control, like the amount our children study; and it asks whether we feel a failure when they don't study hard.

It asks whether we feel our addiction's controlling us.

Attention

The book says we all need attention, but we need the right kind and amount. It asks if we spend too much time alone, or whether the opposite happens and people are making too many demands on our time, wanting to see us more often than we want to see them, sapping our energy in the process.

Or it asks if we're shy and so we stay in the background at social occasions so we don't enjoy ourselves meeting other people.

Or it asks if we feel we can't really be ourselves and get all the attention we'd like because we're being overshadowed by someone we spend time with who grabs all the attention in public.

It asks whether one thing we get from our addiction is the attention from other people with similar addictions we get when we're doing our addictive activity with them, and whether we get most of our attention from people we're with when we're doing our addictive activity and that's the main reason we do it.

Well, I don't. I drink when I'm on my own. But Graham at the group was saying he was worried about giving up the drink for a while because he thought it would mean giving up all his friends, since they all like to meet up where they can drink, and if he couldn't drink, he wouldn't want to put himself in temptation's way by being there. But at least he's getting some new ideas about what he can do when he stops drinking now, so he'll make new friends, and some of the old ones might be interested in doing the new things with him.

The book asks us how much sincere attention we give others, and whether we get attention by having people close to us worrying about our addiction.

Meaning and Purpose in Life

The book asks whether we have a sense of meaning and purpose in life. For instance, we might be getting it from being needed by people. It asks whether if we are needed, whether we're meeting the need.

Well, I'm doing worse and worse at meeting the needs of my patients!

It asks whether we're involved in any activities that interest us and that we find challenging in a nice way. It says that might be particularly important for people who've retired and have a lot of time on their hands.

Well, I don't do anything like that with my free time. I feel too exhausted. All I want to do is just relax, and drink to stop being so upset about things. But if I get a job I'm happier with, it might be worth thinking about things it might be fun to do.

The book asks if we have a commitment to something bigger than ourselves, like involvement with a cause we care about, or a school we want to help, or some kind of community work or political campaigning.

It asks if our addiction is draining away our sense that life is meaningful and making us focus on ourselves all the time so we're not getting a sense of purpose in life from being involved with the outside world.

The Importance of Meeting Needs

It says that if even one of those needs is seriously unmet, it can be enough to attract us into an addiction. So it's worth us thinking about what we can do to get them met more.

But it says we may discover that lots of parts of our lives are actually working well, or could be with a bit of thought, but we haven't paid attention to them because we're so preoccupied with our addiction. It says that the more we focus outwards on to other people rather than on ourselves, and the more we engage in activities where we serve and help other people, the better we'll feel about ourselves, the more value we'll think we have, and the more free of our addiction we'll feel.

Well, that's presuming we try to help others in a way we can manage, and aren't made to take on responsibilities we haven't been trained to deal with, like me!

Oh dear! I'd better not pour out my troubles to the group! They'll all feel as bad as me by the end of it! And we're supposed to be encouraging each other and looking forward to a brighter future!

The book says that people with addictions will often think they're worthless, perhaps because of horrible things people said to them when they were young, like that they weren't any good. And we might over-react to one thing going wrong in our lives and think we must be failures because of it. But if we find something we can do well, we can change our image of ourselves.

Or it says we can slip into an addiction in response to one setback in our lives that would have only been temporary, but our addictive behaviour goes on to damage our lives even more and damage our self-esteem. But our self-worth can come back if we start doing activities that make us feel we're achieving something worthwhile.

Part Twelve
Planning Whether to Cut Down Our Addiction or Stop Altogether:

I asked a coughing friend of mine why he doesn't stop smoking. 'In this town it wouldn't do any good,' he explained. 'I happen to be a chain breather.'
--Robert Sylvester, (1907-75) US writer

The book says that if we've worked out what needs we have that aren't being met, we can work towards getting them met, by planning what to do.

It says there are two things we should plan to do with giving up the addiction: One is whether to cut down the amount we do of what we're addicted to and if so how much, or whether to give it up altogether; and the other one is what to do instead.

The Amount of Time Addiction Wastes

It says addiction takes up a lot of time, so when we decide what to fill the time with instead, we'll have to think about more time than just the time spent doing the addictive activity.

For instance, it says that alcoholics won't just be devoting the time we spend drinking to the addiction, but also the time we spend getting to and back from the place where we drink, and recovering afterwards. Drug addicts need to spend time thinking through how to get the money for their habit and then getting it somehow. Even addiction to smoking, which we think of as something that can be done alongside anything else, takes up lots of time - time spent buying cigarettes, looking for mislaid packets or lighters, walking to a smoking area at work, and so on.

And it says that besides all that, with every addiction, a lot of time is wasted thinking about it. For instance, someone who drinks too heavily might spend time thinking about where they can get the first drink of the day, or looking forward to when they can next have a drinking binge; and if we're prevented from drinking by duties or responsibilities for a while, we might be thinking about how much we want a drink. But then sometimes, we might be spending lots of time wishing we didn't drink so much and resolving to cut down.

Yes, that sounds like me. It'll be nice if my mind can be filled with more interesting and worthwhile things.

It says we can plan how to fill the time with better things that meet our emotional needs.

Choosing Whether to Cut Down Our Addiction or Stop Altogether

It says that some people will obviously have to cut down what they're doing rather than stopping altogether, such as people who over-eat or work too much, and so they'll have to decide how much to cut down by. It says people don't have to cut down all in one go, but they should be aiming to eventually be able to do the activity but not compulsively.

The book reminds us that one thing that'll help us cut down is building up other things that'll help us meet our emotional needs better, so that'll help with any withdrawal symptoms.

Being Specific About How to Go About Cutting Down

It says we should be specific about what we plan to do. For instance, a workaholic wouldn't have something definite to aim for if they just decided to work less, but they would if they planned exactly how much less to work and how to go about working less, for instance deciding to leave two hours earlier than normal every day for the next month, and then work a bit less each day for the next month till they were leaving at the time most people did; and then decrease the amount they work further by coming in to work ten minutes later each day for the next month, till they were coming in at the time most people did as well. And they might decide from the start not to take any work home with them, or to take some home but work for only an hour a day on it to start with, and gradually cut that down to nothing over the next month.

It says that a workaholic couldn't be expected not to be realistic; if they had a deadline to meet, it would only be reasonable that they should work more to meet it; but things like that should be the exception, not the rule.

It gives another example, saying that someone with an addiction to over-eating wouldn't really know how they were going to go about things if they just made up their minds to eat less; but one way they could cut down would be perhaps to resolve first of all not to eat anything after 8 pm, or to eat one bar of chocolate a day instead of several, or to have just one helping of any course at a meal. And then over an amount of time they choose, like a month or two maybe, or something they feel fairly sure they can manage, they can decide to cut down the amount of unhealthy food they eat by a planned amount a day, and at the same time increase by a planned amount the amount of healthy food they eat.

It says that if we're specific about what we want, then we can keep optimistic if we know we're achieving what we set out to achieve, so we'll feel like keeping going.

Being Realistic When We Decide What to Do

The book says that if what we're addicted to is something that it will be possible to stop altogether, then if we just decide to cut down instead, we need to be honest with ourselves about whether we think we can really do that, or whether our decision to only cut down comes from an attachment to the addictive activity that makes us unwilling to give it up because we don't think we can face life without it. If we try to cut down but still think about our addiction and have an urge for it the rest of the time after we've been reminded of it by doing it some of the time, then we won't succeed in quitting.

It says we might be making a rational decision to only indulge in it sometimes, such as only having one cigarette a day, after the evening meal, but a plan to do that will only work if we don't spend the rest of the day thinking about it and looking forward to the time when we can have it.

But it says that some people have managed to successfully cut down doing what they're addicted to instead of stopping, if their emotional needs have been met at the same time. For instance, heavy drinkers have still wanted to spend time with their friends, and have sometimes managed to just have two pints of beer and make them last the whole evening, and go to the pub perhaps one night of th