Seven Steps to Breaking Your Addiction

Most people make resolutions at the beginning of the year, only to break them before the month is over. Whether you want to stop drinking, quit smoking, gambling or simply spend less time on the computer, Dr. Phil has advice.

1) Acknowledge the purpose.
Why do you do it? You have to be able to answer that question. Is it to help you deal with anxiety and stress? It may be hard for you to admit that you have a drinking or smoking habit, but you cant change what you dont acknowledge. Dr. Phil says, "What purpose does the behavior serve for you? If youre an alcoholic, youre not just drinking because youre thirsty. Admit to yourself: Im medicating myself for anxiety, depression and pain. It numbs me to life."

2) Think rational thoughts instead of denial. 
You understand at a conscious level, at an intellectual level that your addiction is unhealthy, yet you continue and this perplexes you. Dr. Phil points out, "If youre in denial about it, if youre minimizing it, if youre trivializing it, if youre conning yourself about it, then youll never get where you need to be." If you cant get through the day without a shot of vodka, you may be medicating yourself for anxiety, depression or pain. You may need to count on others to help you think rationally. 

3) Use alternative coping skills. 
People dont break bad habits; they replace them with new ones. Recognize that you get a reward from smoking or drinking. Dr. Phil explains, "It calms you. It takes your anxiety away. It lifts your spirits. It numbs you to the pain of your life. If I take that away from you and then dont put anything in its place, then youre just there stripped of your coping mechanisms and youre going to go back to what you were doing before." Some alternative techniques to consider to replace your addiction are breathing exercises or relaxation techniques. 

4) Identify your danger zones.
A danger zone can be a particular time of day or your reaction to a particular circumstance. There are times that youre more prone to indulge in your habit than others. Recognize what those times are, and do something that is incompatible with the addiction youre trying to break. For example, if you have the urge to light up during your 3 p.m. break at work, take that time to do your breathing or relaxation exercises instead. Dr. Phil encourages, "If you get through that two or three moments of impulse, I promise you it will go away." You dont have to be strong and powerful all day long every day. You just need to recognize your danger zones, and do something incompatible with your addiction.

5) Make lifestyle changes.
"Its not willpower, its programming," Dr. Phil says. You have to set your life up for success if youre going to break your addiction. If youre trying to stop smoking or drinking, try simple things like not carrying money for cigarette vending machines or cleaning your cupboards of alcoholic beverages. You may have to change the places you frequent, what you do for fun and whom you hang out with. If you are a computer junkie, remove the computer from your house. The best way to stop an addiction is to not have access to it.

6) Be accountable and have a support system.
Being accountable to someone means that that person will not only support you, but will give you the kick in the rear that you need when it gets tough and tell you the truth when youre kidding yourself. Get your family and friends involved in your efforts to kick the habit. If youre a smoker, print out these cards from Dr. Phil that warn your friends to refrain from indulging you. You can also find addiction support on the message boards at DrPhil.com. You need to find a community that supports you during this time and embraces your decision to be healthier. You may also need to seek treatment or check into a rehabilitative program.

7) Reward yourself.
Overcoming an addiction can be very difficult, but it can be done. When you see yourself making progress, even baby steps, you have to motivate yourself to keep going. Give yourself credit. Reward yourself for every step you make, starting with admitting that you have a problem and asking for help.

( Internet Source : Dr. Phils advice)