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4 steps to change

>>4 steps to change
4 steps to change 2018-08-01T14:55:39+00:00

Accept it

  • Acknowledge that you are overusing and over-reliant on the substance or activity and that you would like to change. This means telling someone about it or seeking help. People you can talk to may include a helpful friend who can support you to get the right help, a teacher, your parents, your GP.

Now Click No. 2

Action it

Now Click No. 3

Maintain it

Learn to Develop Bounce Factors

How to Bounce and Not Break

  • Dr Krause at stem4 promotes the concept of developing a range of ‘bounce’ factors that enable an individual to deal with ‘break’ factors that can prompt the development of mental health problems.

Break factors for addiction include

  • A family history of addiction.
  • Being male (for substances).
  • Peer pressure.
  • Low social confidence.
  • Having another psychological problem such as anxiety, depression, ADHD.
  • Difficult or traumatic experiences including abuse.
  • Loneliness.
  • The younger you are when you first start.
  • The drug itself, some drugs are highly addictive for example nicotine, heroin, cocaine.
  • The method by which you take the drug; smoking or injecting increases its addictive potential.

Bounce factors include

  • Early identification.
  • Getting early help.
  • Building social confidence by not isolating yourself.
  • Making sure you make links with friends and family.
  • Relying on supportive friends and being honest with them about the addiction
  • Talking about things that bother you
  • Challenging negative thoughts – there is always an alternative view.
  • Recognising triggers to your addiction (keep a diary – is it a certain mood that makes you want to do something in excess? Is it a situation or a group of friends, for example?). See if you can change your response or avoid these triggers until you can break the addiction.
  • Being persistent – giving up an addiction takes time and patience.

Now Click No. 4

Get back on track when you relapse

Some people may relapse, don’t despair it’s normal. This is when you stop your good eating habits for a period of time and for whatever reasons go back to old addiction. Try and stay strong and avoid this, but if it happens:

  • Don’t give up – changing behaviour isn’t easy, and it may help you to learn from your mistakes.
  • Get back on track – you will gradually feel stronger.
  • Seek help – not everyone can fight addictions on their own, and that is nothing to be ashamed of.


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