Addictions

What is it?

Addiction is commonly known as compulsive behaviour resulting from physical or emotional dependence. The most commonly known dependences are related to a substance such as a drug or tobacco or an activity such as gambling, overeating or sex. Always seek professional with addiction.

Prevention 

The first step is to recognise the warning signs that a cycle of addiction is about to start. Addicted behaviour raises the level of dopamines and other neurotransmitters more commonly known as \”feel good\’ chemicals that create a feeling of a rush. Try and replace that behaviour with a less self-destructive activity. It is important to understand that over time, the feeling of elation will deplete and dopamine levels will stabilise or even lower causing unpleasant withdrawals unless another \”high\” is introduced with the amount needed is increased as the body creates a small immunity to the substance. If a trigger or routine can be recognised for example wanting a cigarette when feeling stressed, you need to find a better way of meeting the underlying need for managing the stress. If the trigger is caused by routine, for example, wanting a cigarette after a meal, replace the bad habit with a healthier one like brushing your teeth or chewing gum.

Increasing self-awareness

Making a list of alternative activities such as taking a walk, talking to a friend, starting that hobby you keep talking about and use these any time you feel that addictive behaviour is creeping up. It can be useful to write these activities in a notebook and use the other pages to write down exactly what you are feeling. Don\’t try to explain why you are experiencing the feeling at first, focus on the feeling itself. When your emotions have returned to stability your mind will be more clear to examine the feelings you were experiencing and what those triggers may have been such as social and behavioural influences. Some emotions may not have triggers, depression and anxiety, for example, can be associated with an imbalance of neurotransmitters such as serotonin or hormones such as adrenaline which make the cravings leading to addictive behaviour more likely. Professional help, determination, persistence and support can all help.

Treatment

Yoga and meditation: Increase more in popularity and with the support of studies, yoga exercise, meditation, breathing exercises, relaxation and visualisation techniques can all help break addictions and obtain a more positive, healthier you.

Diet: Dehydration can be a trigger for addictive behaviour so increasing your intake of non-alcoholic and sugar-free drinks, ideally water, is a must when combating addiction especially if you are a compulsive drinker or eater. If alcohol is an addiction try to include foods that are rich in beta-carotene like carrots, sweet potato and dark leafy greens such as kale and spinach. Help meet your body\’s nee\’s increased need for magnesium, zinc and vitamins B, C and E along with fatty acids most commonly found in fish, to reduce cravings. Some addictions can be associated with low blood sugar levels. Eating small, regular meals and following a diet high in protein and complex carbs such as wholegrain pasta and brown rice will also help.