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How to stop a dependency

A physiological need, dependency or compulsion can be a powerful force, but you don’t have to feel stuck or hopeless. You can tackle it and come out on the other side free from its grip. 

To help you on this journey of self-improvement, we’ve compiled our top 10 tips for how to stop. This practical advice will help equip you with the knowledge and understanding necessary to set yourself up for success, whether that’s finding supportive people, developing new habits or seeking professional treatment. 

Don’t be disheartened if your first attempts at changing your behaviour don’t work – break down the process piece by piece and start taking small steps in the right direction today.


1. Identify what is causing the habit and find ways to address it 

Identifying the root cause of your habit is the first step in successfully stopping it. It might be something like a stressful job or relationship issues. 

In giving up, it’s important to address these underlying issues to succeed. Therapy, a support group, or simply confiding in a friend or family member can all be effective ways to address the underlying issues that contribute to a destructive habit. 

Similarly, for those struggling with drugs, perhaps the root cause is a desire to escape from reality. Once again, therapy, support groups or finding healthy ways to manage stress can all be helpful in addressing the root cause. 


2. Develop a plan that involves a healthy lifestyle with proper nutrition, exercise, sleep, and relaxation

Giving up can be daunting, but developing a plan that involves adopting a healthy lifestyle can make the journey easier.

Proper nutrition plays a crucial role in recovery, as it provides the body with the necessary vitamins and minerals to repair the damage caused.

Exercise is also essential as it boosts the production of endorphins, which help to reduce cravings and improve mood. 

Sleep and relaxation are equally important, as they allow the body and mind to recharge and reduce stress. 

Also, incorporating mindfulness practices, such as meditation and yoga, can help individuals to manage their thoughts and emotions better, reducing the risk of relapse. By prioritising a healthy lifestyle, individuals can improve their overall physical and mental well-being.


3. Set realistic goals for yourself and take small steps each day to reach them

If you are thinking about giving up alcohol or drugs, setting realistic goals for yourself is crucial. It’s important to acknowledge that quitting is a challenging process that requires patience, dedication and perseverance. 

Creating achievable targets for yourself can help you to stay motivated and track your progress along the way. Rather than trying to give up alcohol or drugs all at once, set small goals each day. For example, skipping a drink or a drug in certain situations or reducing the amount consumed gradually. 

Over time, these small steps will culminate in a lifestyle change that can significantly improve your overall well-being. 

Remember, giving up is a journey, and it’s okay to have setbacks along the way. The key is to keep yourself focused on your goals and remain dedicated to the process of quitting. 

With determination and commitment, you can successfully overcome your dependency and build a happier, healthier life for yourself.


4. Find distractions 

When it comes to giving up any dependency, finding distractions can be a lifesaver. 

It’s important to have a variety of activities you enjoy that can take your mind off cravings. This could be anything from reading a book to jogging, or learning a new hobby.

Exercise is beneficial as it releases endorphins that can help lift your mood and reduce anxiety.

 Social support is also crucial, so make sure to spend time with friends and family who don’t drink or use drugs. 

Finding new ways to have fun can be challenging, but it’s worth it. Remember, the key is to stay busy and engaged in activities that bring you joy and purpose.


5. Take time to reflect on why you want to stop

Before embarking on the journey, it is important to take the time to reflect on why you want to stop.

 It could be to improve your physical health, to save money or to mend damaged relationships. You need to have a strong reason in order to stay committed to the process and remain motivated when faced with challenges. 

Reflecting on the root cause can also help you to gain an understanding of the triggers and situations that lead to substance abuse. This insight will enable you to develop coping mechanisms and strategies to overcome cravings and maintain sobriety. 

So, take the time to dig deep and understand your motivations for quitting. It will go a long way in helping you achieve lasting change.


6. Tell somebody about your problem – having a friend or family member who will support you will make it easier

Sharing your struggle with someone trustworthy and supportive could be a crucial step in your recovery journey. 

It takes great courage to talk about your problem, but it can help you feel less alone and more accountable for your actions. 

Communicating your feelings, thoughts and reasons for wanting to quit alcohol or drugs to a friend, family member or a medical expert can provide you with a fresh perspective on your situation and give you the motivation to continue on the path to recovery. 

Additionally, learning from others’ experiences and seeking professional help can be incredibly helpful in setting realistic goals for giving up alcohol or drugs safely and effectively. 

Remember, admitting that you have a problem and seeking help is often the hardest but most important part of the journey.


7. Avoid negative influences and environments


If you’re looking to stop, one of the most important things you can do is avoid negative influences and environments. 

This might mean cutting off ties with friends who are still using or drinking or finding new hobbies and activities to fill your time. It’s also important to avoid places where drugs or alcohol are readily available, such as bars or parties. 

Instead, try to surround yourself with supportive people who are committed to helping you stay sober. This might include attending support group meetings or therapy sessions, where you can share your experiences and learn from others who have been in your shoes.

By taking these steps, you can significantly increase your chances of successfully quitting alcohol or drugs and leading a healthier, happier life.


8. Remove whatever you’re dependant to from your surroundings 

Keeping temptations out of sight and out of mind can help you focus on your sobriety and prevent relapse. 

Start by getting rid of any paraphernalia in your living space, including bottles, cans, or drug-related items. 

Avoid social situations where use is prevalent and surround yourself with supportive peers. 

Creating a recovery environment, creating a recovery can be challenging during early recovery, but staying committed to your goal and avoiding triggers can help you lead a healthier, happier life. 

Remember, it’s never too late to seek help and start your journey towards recovery.


9. Make a list of what motivates you to quit, such as your health or happiness

When it comes to giving up alcohol or drugs, the first step is to acknowledge that you have a problem and be motivated to make a change. 

One way to stay motivated is to create a list of reasons why you want to quit. This list can include factors such as the desire to improve your health or to be more present in your relationships. 

By writing down these motivating factors, you can remind yourself of why you started on this journey and help keep you focused on achieving your goal of quitting.

Additionally, this list can serve as a source of inspiration during challenging times, providing you with the strength to overcome any obstacles in your path.

Remember, making the decision to quit is the first step towards a healthier, happier life.


10. Reach out to us

Here at Claimont Health, we offer treatment in the the comfort of your home. Contact us today to see how we can help you.