Refusal of bad habits: the path to a healthy life

Refusal of bad habits: the path to a healthy life

I. Psychology of habits: understanding of the foundations

1. What is a habit?

   • Determination of habit: automatic behavior acquired by repetition and association.
   • Neurobiological foundations: the role of basal ganglia in the formation of habits; Loop of habits (signal, action, reward).
   • The difference between good and bad habits: assessment of the influence of habits on physical, mental and social well -being.
   • Habits as a way of saving brain energy: automation of actions to reduce cognitive load.
   • Conditional reflexes and the formation of habits: the relationship between stimuli and reactions.

2. Psychological factors that contribute to the development of bad habits:

   • Stress and anxiety: the use of bad habits as a mechanism of overcoming.
   • Boredom and loneliness: search for stimulation and entertainment in destructive behavior.
   • Low self -esteem: a feeling of inferiority and the search for temporary relief.
   • Social pressure: conformism and desire for approval in the group.
   • Lack of self -control: impulsiveness and tendency to instant satisfaction.
   • Perfectionism: the desire for the ideal and the use of bad habits to relieve stress.
   • Traumatic experience: the use of bad habits as a way to cope with painful memories.
   • Negative beliefs about yourself and the world: the formation of destructive schemes of thinking.

3. The role of motivation in the rejection of bad habits:

   • Internal and external motivation: differences and influence on success in the rejection of habit.
   • Development of internal motivation: determination of personal values and goals.
   • Setup of Smart objects: specific, measurable, achievable, relevant and limited targets.
   • Self -efficiency: Faith in their own forces and the ability to change behavior.
   • Visualization of success: representing yourself free from bad habit.
   • Search for inspiration and support: reading success stories and communication with like -minded people.
   • Overcoming the fear of failure: the perception of failures as an opportunity for learning and growth.
   • Creating a positive reinforcement: reward for achieving goals.

4. Cognitive-behavioral therapy (KPT) and rejection of bad habits:

   • KPT principles: identification and change in destructive thoughts and behaviors.
   • Cognitive restructuring: a change in negative beliefs and thoughts associated with a bad habit.
   • Behavioral activation: participation in pleasant and useful classes to replace a bad habit.
   • Training of overcoming skills: the development of strategies for managing stress, anxiety and other triggers.
   • Exposition therapy: a gradual clash with situations that cause a desire to commit a harmful effect.
   • Prevention of relapses: Development of an action plan in case of returning to a bad habit.
   • Self -use of the KPT technique: maintaining a diary of thoughts, the use of relaxation and visualization techniques.
   • The role of a specialist in KPT: obtaining professional assistance and support.

5. Stages of behavior change (Transteoretical model):

   • Preliminary thought: denial of the problem and the lack of intention to change behavior.
   • Thinking: recognition of the problem and consideration of the possibility of changes.
   • Preparation: making a decision on changes and planning actions.
   • Action: Active change in behavior.
   • Maintenance: preserving new behavior for a long time.
   • Continuation: complete cessation of bad habit.
   • Relapse: return to bad habit; Understanding relapse as part of the change process.
   • Using a model to develop an individual strategy for refusing a bad habit.

II. Physiological aspects of abandoning bad habits

1. The influence of bad habits on the body:

   • Smoking: damage to the respiratory system, cardiovascular disease, cancer.
   • Alcohol abuse: damage to the liver, nervous system, cardiovascular diseases.
   • Addiction: defeat of all organs and systems, mental disorders, dependence.
   • Improper nutrition: obesity, cardiovascular diseases, diabetes, cancer.
   • Sedentary lifestyle: obesity, cardiovascular diseases, osteoporosis.
   • Chronic lack of sleep: metabolic disorder, reduction of immunity, mental disorders.
   • Abuse of gadgets: visual impairment, posture, sleep, mental disorders.
   • Overflow: obesity, cardiovascular disease, diabetes.
   • Constant stress: cardiovascular diseases, immunity disorders, mental disorders.

2. Physiological processes in case of rejection of bad habits:

   • Detoxication of the body: the removal of toxins and harmful substances.
   • Restoring the functions of organs and systems: normalizing the work of the liver, heart, lungs and other organs.
   • Improving metabolism: normalization of blood sugar, cholesterol and other indicators.
   • Strengthening immunity: increasing the body’s resistance to infections.
   • Normalization of the hormonal background: restoration of the balance of hormones affecting mood, appetite and sleep.
   • Improving sleep: normalization of circadian rhythms and improving the quality of sleep.
   • Increase in energy: an increase in the level of energy and vital tone.
   • Improving the appearance: Improving the condition of the skin, hair and nails.
   • Reducing the risk of diseases: prevention of cardiovascular diseases, cancer, diabetes and other diseases.

3. Cancellation syndrome (withdrawal syndrome):

   • Determination of cancellation syndrome: a complex of physical and psychological symptoms that arise when the use of a substance causes dependence.
   • Reasons: adaptation of the body to the constant presence of a substance and a violation of its normal functioning in its absence.
   • Symptoms of cancellation syndrome: physical (nausea, vomiting, headache, sweating, tremor) and psychological (anxiety, irritability, depression, insomnia).
   • Duration of cancellation syndrome: from several days to several weeks, depending on the substance and degree of dependence.
   • Ways to relieve symptoms: medical care, detoxification, symptomatic treatment.
   • Psychological support: consultations of a psychologist, support groups.
   • The importance of medical consultation: the need to see a doctor to receive recommendations and prescribe treatment.
   • Risks of self -medication: the danger of complications and deterioration.

4. The role of nutrition in the process of abandoning bad habits:

   • Balanced nutrition: providing the body with the necessary nutrients for restoration and normal functioning.
   • The use of a large amount of water: maintaining the hydration of the body and the elimination of toxins.
   • Limiting the use of sugar, salt and fatty products: improvement of metabolism and reducing the risk of diseases.
   • The use of products rich in antioxidants: cell protection from damage and strengthening immunity.
   • The use of products rich in fiber: improving digestion and breeding toxins.
   • Individual approach to nutrition: taking into account the characteristics of the body and the needs in nutrients.
   • Consultation with a nutritionist: obtaining professional nutrition recommendations.
   • Avoiding diets: a danger of a deficiency of nutrients and breakdown.

5. Physical activity and rejection of bad habits:

   • The benefits of physical activity: improving physical and mental health, reducing stress and anxiety.
   • The choice of physical activity: in accordance with preferences and capabilities.
   • Regularity of classes: at least 30 minutes of moderate physical activity per day.
   • A gradual increase in load: avoiding overwork and injuries.
   • Advantages of classes in the fresh air: improving mood and saturation of the body with oxygen.
   • Group classes: social support and motivation.
   • Consultation with a doctor: the need to consult physical activity.
   • Alternative types of activity: yoga, meditation, tai-chi.

III. Practical strategies for abandoning bad habits

1. Determination of triggers and strategies for overcoming them:

   • Identification of triggers: determining situations, thoughts, feelings and people who cause a desire to commit a harmful effect.
   • Keeping a diary of triggers: recording situations, thoughts, feelings and reactions associated with a bad habit.
   • Development of overcoming strategies: changing situations, avoiding triggers, using relaxation techniques, support for support.
   • Replacing a bad habit of useful: search for alternative ways to satisfy needs and relieve stress.
   • Equipment techniques: concentration at the present moment and observation of thoughts and feelings without condemnation.
   • Visualization of positive results: representing yourself free from a bad habit and enjoying healthy life.
   • The use of affirmations: a repetition of positive statements about yourself and your ability to change behavior.
   • Creating a supporting environment: surrounding yourself by people who support your decision to change behavior.

2. Self -control techniques and pulsed control:

   • Delay of remuneration: training the ability to postpone pleasure to achieve long -term goals.
   • Rule “10 minutes”: postponing the commission of harmful effects for 10 minutes to give yourself time to think and make a balanced decision.
   • Alternative actions: replacing harmful effects useful in order to distract from desire.
   • Breathing techniques: the use of breathing exercises to relieve stress and control of pulses.
   • Meditation: concentration at the present moment and development of awareness.
   • Visualization: a presentation of yourself in a situation where you successfully cope with temptation.
   • Self -enforcement: remuneration for achieving goals and manifestation of self -control.
   • The development of awareness: an understanding of your feelings, thoughts and motives in order to better control your actions.

3. The role of social support and support groups:

   • Advantages of social support: obtaining emotional support, motivation and tips from other people.
   • Communication with friends and family: a story about your plans and a request for support.
   • Search for support groups: participation in groups of people who are fighting with the same bad habit.
   • Online communities: communication with like-minded people on the Internet.
   • Advantages of support groups: exchange of experience, obtaining tips and motivation, a sense of belonging.
   • Work with a psychologist: getting professional assistance and support.
   • The role of the mentor: Mentoring from a person who has successfully coped with a bad habit.
   • The importance of a positive environment: the environment of yourself by people who support your decision to change behavior.

4. Using applications and online resources:

   • Applications for tracking progress: monitoring your behavior and achieving goals.
   • Applications for meditation and relaxation: Stress removal and pulse control.
   • Applications for controlling nutrition and physical activity: maintaining a healthy lifestyle.
   • Online courses and webinars: receiving information and advice from experts.
   • Forums and online communities: communication with like-minded people and receiving support.
   • Websites with information about bad habits and ways to overcome them: gaining knowledge and motivation.
   • The choice of suitable resources: in accordance with needs and preferences.
   • Assessment of the reliability of information: a critical approach to information received from the Internet.

5. Relapse prevention:

   • Determination of signs of relapse: identifying changes in behavior, thoughts and feelings that can lead to a return to a bad habit.
   • Development of an action plan for relapse: pre -planned actions in case of returning to a bad habit.
   • Application for help: do not hesitate to seek help from friends, family or specialists.
   • Analysis of the causes of relapse: an understanding of the reasons that led to a return to a bad habit in order to avoid them in the future.
   • Self -quality: do not blame yourself for relapse, but consider it as an opportunity for training and growth.
   • Return to the plan of action: resumption of efforts to rejection of a bad habit.
   • Strengthening motivation: reminding yourself of the reasons why you decided to change behavior.
   • Removing lessons from experience: the use of relapse experience to improve strategies for overcoming and preventing future relapses.

IV. Specific strategies for various bad habits

1. Refusal of smoking:

   • Nicotine dependence: physiological and psychological aspects.
   • Nicotine therapy replacement therapy (SNT): plasters, chewing gums, sprays, inhalers.
   • Medicines: Bupropion, Vareniklin.
   • Psychological support: consultations, support groups.
   • Alternative methods: hypnosis, acupuncture.
   • Avoiding triggers: situations, people and places associated with smoking.
   • Development of a plan of action in case of desire to smoke.
   • Support for others: a request for friends and family do not smoke in your presence.

2. Continuation of alcohol abuse:

   • Alcohol dependence: physiological and psychological aspects.
   • Detoxication: cleansing the body of alcohol.
   • Medicines: disulfirs, naltrexon, akamprosat.
   • Psychotherapy: individual, group, family.
   • Groups of anonymous alcoholics (AA): support and communication with people who have a similar problem.
   • Avoiding triggers: situations, people and places associated with alcohol use.
   • Development of a plan of action in case of desire to drink.
   • Support for others: a request for friends and family do not drink alcohol in your presence.

3. Getting rid of drug addiction:

   • Drug addiction: physiological and psychological aspects.
   • Detoxication: cleansing the body of drugs.
   • Rehabilitation: restoration of physical and mental health.
   • Medicines: replacement therapy (for example, methadone for opioid dependence).
   • Psychotherapy: individual, group, family.
   • Groups of anonymous drug addicts (AN): support and communication with people who have a similar problem.
   • Avoiding triggers: situations, people and places associated with drug use.
   • Development of a plan of action in case of desire to use drugs.
   • Support for others: a request for friends and family do not use drugs in your presence.

4. Normalization of nutrition and the fight against overeating:

   • Emotional overeating: use of food to relieve stress and negative emotions.
   • Conscious nutrition: concentration on the process of food and perception of taste, smell and texture of food.
   • Power planning: drawing up a menu for a week and buying products according to a list.
   • Regular meals: preventing a feeling of hunger and overeating.
   • The use of a sufficient amount of water: maintaining hydration and feeling of satiety.
   • Avoiding snacks: restriction of eating unhealthy foods between meals.
   • Physical activity: Calorie burning and metabolic improvement.
   • Psychological support: consultations with a nutritionist and psychologist.

5. Overcoming a sedentary lifestyle:

   • Planning of physical activity: inclusion of physical activity in the daily routine.
   • The choice of physical activity: in accordance with preferences and capabilities.
   • A gradual increase in load: avoiding overwork and injuries.
   • Using the Shagomer: tracking the number of steps passed and motivation to increase activity.
   • Replacing seats active classes: walks during telephone conversations, working at the table.
   • Group classes: social support and motivation.
   • Search for partners for classes: joint classes with friends or family.
   • A reward for achieving goals: motivation to continue classes.

V. Maintaining a healthy lifestyle: long -term strategies

1. Formation of new, healthy habits:

   • Graduate: Start small and gradually increase the load.
   • Regularity: Repeat the new behavior every day at the same time.
   • Positive reinforcement: reward yourself for achieving goals.
   • Visualization: imagine yourself how you successfully fulfill new behavior.
   • Affirmations: Repeat the positive statements about yourself and your ability to change behavior.
   • Support for others: Ask your friends and your family to support your efforts.
   • Patience: do not expect instant results, give yourself time to adapt.
   • Reward yourself not to food: Avoid the use of food as a reward, choose other methods of encouragement.

2. Stress and emotions management:

   • Relaxation techniques: breathing exercises, meditation, yoga.
   • Physical activity: Stress removal and mood improvement.
   • Hobbies and hobbies: distraction from problems and getting pleasure.
   • Communication with friends and family: emotional support and relief removal.
   • Time planning: organization of affairs and avoiding overload.
   • Positive thinking: a change in negative thoughts to positive.
   • Self -suffering: a manifestation of kindness and understanding of oneself.
   • Application for professional help: consultation with a psychologist or psychotherapist.

3. Constant self -improvement and development:

   • Training in new skills: maintaining brain activity and increasing self -esteem.
   • Reading books and articles: expansion of the horizons and gaining new knowledge.
   • Participation in trainings and seminars: the development of personal qualities and professional skills.
   • Communication with interesting people: exchange of experience and expanding the circle of communication.
   • Travel: acquaintance with new cultures and expansion of horizons.
   • Creativity classes: self -expression and development of creativity.
   • Charity: help others and improving a sense of own significance.
   • Self -analysis: regular assessment of their goals and achievements.

4. The importance of preventive examinations and consultations with a doctor:

   • Regular medical examinations: identification of diseases at an early stage.
   • Consultations with a doctor: Obtaining recommendations for maintaining health.
   • Vaccination: protection against infectious diseases.
   • Screening: Identification of risk factors for the development of diseases.
   • Compliance with the doctor’s recommendations: following the prescribed treatment and preventive measures.
   • Informing a doctor about bad habits: obtaining individual recommendations for overcoming them.
   • Advantages of early diagnosis: the possibility of timely treatment and prevention of complications.
   • The role of a healthy lifestyle in the prevention of diseases: reducing the risk of developing cardiovascular diseases, cancer, diabetes and other diseases.

5. The environment is positive and supporting the environment:

   • The choice of friends and acquaintances: the environment of themselves people who support your goals and values.
   • Limiting communication with toxic people: avoiding people who negatively affect your mood and self -esteem.
   • Family support: establishing trust relations with family members.
   • Participation in social groups and clubs in interests: expanding the circle of communication and obtaining support.
   • Volunteering: help others and create a sense of belonging to society.
   • Active hearing: manifestation of interest in other people and supporting them.
   • The ability to say no: the establishment of personal boundaries and the avoidance of situations that are not comfortable for you.
   • Creating a positive atmosphere of the house: comfort, comfort and support.