Going back to undesirable Habits

On the previous article, I wrote about bad habits and how to successfully break through from it. Like I previously mentioned, the battle against bad habits is not easy, it may even take months or a year to totally break free from it. That's why it feels really great it would be to finally conquer it.

'Finally!"

This is a word uttered by a person to express his  feeling of triumph after fighting so hard against bad habits. But there are times that after struggling for a long time and finally break free from it, there are some who eventually goes back to doing the undesirable habits. Think about how upsetting it would be to that person. It would be upsetting when something you thought will be gone but eventually come back.

Perhaps you already experience going back to an undesirable habit to you previously to eliminate and overcome. If that is the case, you may even doubt yourself if you could ever really break free from it. Undesirable habits and practices may not be limited to just one habit. It could include addiction to alcohol, addiction to coffee or sweets, over eating, smoking, impulse buying, gambling and a lot more undesirable habits.

Living in the initial phase of breaking through from a bad habit will make it seem that absolutely avoiding it is very easy. But that is not always the case, studies show that it is not that easy to totally avoid undesirable habits.

This is what P. Miller and R. Hodgson explained in their book, Self watching:

“Relapse is most likely to occur in the first three months after treatment. In fact, one study indicates that approximately 66 per cent of smokers, alcoholics and drug addicts return to their old behavior within 90 days of their initial resolve to change. However, those who are able to curb their addiction during the first three to six months have an excellent chance of maintaining that control.”

Negative emotions, conflicts with other people, social or peer pressures and being in a situation where there is a strong temptation could be the reasons why others goes back to doing their undesirable habits.

How to Prevent

After finally conquering your bad habit, it doesn't mean that you can already relax and not do something. On the initial period of being able to successfully fight off your undesirable habit, you still need to watch out and continue with your strategies that helped you to break free from it. For example, if you tried to eliminate your habit of impulsive buying and finally able to break free from it, then you should continue doing the strategies that helped you. Perhaps you need not install online shopping applications again, or continue not to bring extra money when shopping etc. And if you tried to remove your addiction to alcohol, then continue not to be in situations where you will be pressured to drink. You can continue with those strategies, but there are also cases when you just have to have a self check and revive the strategies from time to time, specially when there is a strong temptation to go back to the undesirable habit or when undergoing stressful situations.

You can also try to have a written record so that you can monitor your progress. For example, when trying to lose weight because of excessive eating, have a record of your weight readings.

Another step that could help someone to overcome and not come back to bad habits is through rewards. Rewards is not limited to giving it to others, it could also be given to ourselves. Since rewards has always been effective to motivate someone, it could also work on you. Reward yourself every time you are able to resist the temptation to go back to your habit.

This is what a psychological director for Weight Watchers has recommended for people who are tying to lose weight:

“Keep your mind busy with a range of absorbing activities. Crafts work well, and so do hobbies. If possible, have the supplies at hand and the work area already set up, so that you can pursue your activity at a moment’s notice.”

This technique might also be effective for you.

Healthy activities can be used to replace the undesirable habits. For an example if you are 'addicted' to eating junk foods and drinking soda along with it, why not replace it with fruits and fruit juice? It is healthier and more natural instead of junk going in to your body.

Also remember that the reason why we usually resort to doing a certain habit is because it gives us somehow a feeling of relief when under stressful situations. So instead of smoking or drinking alcoholic beverages when under stress, try to replace it with a good habit such as reading, exercising or learning a new skill. You can start by writing and making a list of good habits that can potentially replace the bad one. Put it into action and start as soon as possible. Don't wait for a long time before acting against your bad habits.

Don't be discouraged!

When being pressured, it is only normal to feel tempted to go back to bad habits. Controlling your emotion can help not to feel overwhelmed and discouraged.

If you can't break free from your unwanted habit even if you already tried everything, don't be discouraged and lose hope. Always remember that there are habits which is already rooted in you, and it may take even years to completely break free from it. What's important is that you are trying your best, you are applying the techniques to conquer it.

This is what Proverbs 24:10 says:

“Have you shown yourself discouraged in the day of distress? Your power will be scanty.”

Yes, when you let the negative emotions rule over you, it can only make you weak. It will make you vulnerable and can even pressure you to return to your unwanted habit. So it is also important to fight the feelings of discouragement!