SuprAffs: Addictions
Choose from the following list according to that which you find believable and best fits your situation. Read or repeat out loud the SuprAffs (not the part in parenthesis) daily until your new behavior is firmly established. (The latest studies show the average time for changing behavior/habits is 66 days but everyone is different and you will probably start seeing partial results right away).
SuprAffs: Addictions
I like it when I steer clear of any situation that may place me in the way of temptation to "use" my drug of choice.
I like it when I constantly watch for the "emotional triggers and cues" that lead to my addictive behavior.
I like it when I work daily towards expanding a support network of friends and/or support group meetings.
I like it when I let myself "feel my negative feelings", for a few moments instead of acting on them. (Studies show "urges" or "cravings" frequently disappear, subside or can be delayed using this technique).
I like when I avoid "catastrophizing" occasional slips or relapse. (Studies show it just creates stress, which increases risk of further relapse).
I like it when I practice daily being less critical of myself. (One recent study suggests it helps reduce addictive cravings).
I like it when I'm able take time to "think things through" before acting.
I like it when I'm able to substitute "visualizing using", for using for a minimum of 30 seconds prior to actually giving in to a craving.
(Recent research shows that simply "visualizing" the experience of a reward can elevate dopamine in the
brain. Dopamine has been shown to reduce urges and cravings, thereby possibly interrupting and preventing actual use).
I like to when I'm able to take some "time out" before making any decision. (Research shows, even just a few moments can often make a difference).
I like it when I'm able to switch my thoughts to other things when feeling the urge to use.
I like it when I remember to remind myself that urges do not "compel" me to use.
I like it when I remind myself daily that urges are not "excruciating or unbearable".
I like it when I remember to I remind myself that "urges lesson" when not given in to.
I like it when I remember to remind myself that urges cannot "drive me crazy".
I like it when I take the time to remember what the consequences of any anticipated action will lead to.
I like it when I can stay on the lookout for and then stop comparing myself to others. (Studies show "guilt" contributes to addictive behavior).
I like it when I focus daily on improving my attention span. (Studies show lack of attention is linked to poor impulse control).
I like it when I "take as much time as I'm allowed" to make decisions. (The longer I wait, the less likely the impulsivity).
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The beauty of using auto-suggestion techniques like SuprAffs to change habits lies in their ease of use.
You don't have to force or white-knuckle anything. Just be patient and persevere and you will slowly feel like doing things differently.
-Neal Engelking
Some remarks by Neal Engelking about SuprAffs pertaining to addictions
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