I think setting small goals is a great idea. Personally I think it's easier not to keep track of the days. Just for reference maybe write the date down somewhere and don't look back at it. Really I find just not keeping track at all and not making it an 'offical' attempt at quitting works best. It makes for less pressure and less structure to get caught up on.
Gaining insight on why you do it will help you overcome it- a true significant part of recovery in my opinion.
Know your triggers: Avoid what you can to help avoid intense urges
Have a support system: Have someone you can go to when you are having a difficult time with the urges, whether it be here or a friend, therapist, etc.
Alternative coping mechanisms: Trial and error process of what is going to help you. It might be playing a sport, instrument, writing, watching a movie, talking to a friend, etc.
Alternative thinking: When triggered, try to determine what is making you want to do it and rationalize with yourself for a healthy alternative.
Controlling your emotions: Avoid internalizing. If you are angry, maybe punch a pillow or scream. Don't let it build up- know that emotions pass and change.
This is a process of not only physically stopping the behavior but adapting new skills and ways of thinking that won't lead to self defeating behavior.
Take care
|