Definition Of An Addiction, Habit And Compulsion
Habit
When we first learn a new skill we have to think consciously about how to complete each element of the task. As time progresses we learn to do each action without conscious thought, and the task becomes easier. Think back to when you learned to drive – the daunting sight of pedals, dials, gears etc seemed incredibly complicated compared to now when you can drive to a familiar place on apparent autopilot. A habit is merely a behaviour pattern that we have learnt to do without thinking about it – if it had a more positive effect on our lives we would call it a skill.
Compulsion
A compulsion is a type of habit that makes us feel in some way driven to engage in it, sometimes accompanied by a feeling that some harm will come to us if we don’t engage in that behaviour.
Addiction
The medical community defines an addiction as a state where the body has a physical dependence on a particular substance (for example a drug) in order to function normally. There is also a wider societal understanding of the word to include any form of psychological dependence, for example, “addiction” to gambling or sex, or compulsive overeating. Nevertheless, this wider definition tends often to be describing a habit or compulsion rather than a true physical addiction. This means most of the scenarios we refer to as an “addiction” are thankfully very much more treatable than we would first imagine.
Symptoms Of A Habit, Compulsion Or Addiction:
A habit is any unwanted behaviour pattern that we undertake without conscious choice and one that we find difficult to avoid engaging in. Some examples of unwanted habits might include: nail biting, smoking, overeating at mealtimes, excessive snacking, procrastination, hair pulling (trichotillomania), and rituals.
Signs That Such Habits May Have Become Compulsions
- Inability to stop performing the negative behaviour, despite attempts to stop
- A fear of the consequences of stopping the habit
- Secretive behaviour – for example smoking or eating behind the back of a partner or parent
- A desire to check and check again that a door is locked or an action has been undertaken
Symptoms of an addiction will depend how we define it – a physical addiction will be distinguished by the withdrawal symptoms experienced when the substance is not used. A psychological addiction is really the same as a habit or compulsion.
More Habit, Compulsion & Addiction Consequences
- Low self esteem
- Low confidence
- Fluctuating mood
- Anger or hostility
- Poor performance at work
- Difficulty socialising
- Fears and Phobias
- Stress and Anxiety
Causes Of Habitual, Compulsive Or Addictive Behaviour
The cause of such behaviour will depend on our own unique experience of life. At some point in our past we have embarked on a behaviour pattern that our subconscious mind will have found in some way beneficial to us at the time. When we continue to perform that behaviour it allows us to learn it in our subconscious minds (like learning by heart) so that we can repeat it without conscious thought.
The subconscious part of the mind is not concerned with rational thought processes but instead houses our emotional gut reactions that are beyond our control. Consequently, if we consciously find the habit unhelpful at a later date, it is very difficult to make a subconscious change.
This is why so many smokers still find they keep smoking despite repeated government health warnings on cigarette packets and constant reminders from the media educating them on all the facts about smoking and the effects is has on their health. It is only when we change how we think and feel on a subconscious level that we can break that habit of a lifetime.
How To Overcome Your Habit, Compulsion Or Addiction
For many people, bearing it out with willpower is their choice of approach to change a habit or compulsion. When using this approach, it is worth bearing in mind that it takes on average just 21 days before a new behaviour becomes the norm within the subconscious mind, and consequently there is a light at the end of the tunnel. It is important to stay focussed on the task in hand, and on the benefits of achieving the new behaviour pattern. Anyone seeking to use willpower to conquer a physical addiction (such as to drugs or alcohol) should do so under the guidance of their GP.
There are many therapies that can help a person break a habit or compulsion. Talking therapies such as coaching and Neuro linguistic Programming (NLP) can greatly increase a person’s motivation and focus, while hypnotherapy can help make significant changes on a subconscious level to help reduce compulsive feelings. Emotional Freedom Technique (EFT) and Acupuncture can also be an effective treatments.
We learn a habit in much the same way that we learn a skill. Most of us are able to adapt or change our skills with relative ease, especially if there is a benefit for us to do so. It involves a little bit of work as we move along the learning curve, but we get to reap the rewards at the end. The same can be true for habit change.
Techniques To Help Start Breaking Old Habits
- Think about the habit or compulsion you would like to break (e.g. smoking)
- Now think how you would prefer to be in those circumstances (e.g. calm, relaxed and smoke-free). This will be your new behaviour
- Take a pen and paper and write down all the benefits you can possibly think of in relation to the new behaviour you have just thought about (make sure there are a minimum of 10)
- Pin this list up in a key place in your home or office where you will see it several times per day
- Make a commitment to yourself that you will make the changes required and work on those changes with each passing day
- At least once each day, look at your list, pick one or more of the benefits you listed and then imagine as vividly as you possibly can, how it will be for you when you achieve it – let yourself get really excited about it!
What If This Doesn’t Work?
It can take people many years to overcome an addiction if they don’t seek the right therapy. Our therapists are experienced and effective at helping people overcome their addictions, so if you or someone you know needs help then email us now or call us now on 01212 867777.
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Tags: addictions, compulsions, habits