How to Overcome a Chemical Dependency

Avoid situations where the chemical is readily available.

Chemical dependency is the compulsive use of illegal or legal drugs or alcohol. The user typically wants to quit being dependent of the chemical but cannot, even though its use wreaks havoc in his life. Some common drugs that people develop dependence on are opiates, cocaine, alcohol, amphetamines, anabolic steroids and hallucinogens. It is often quite difficult, although not impossible, to rid yourself of the chemical dependency without treatment from a specialist in substance abuse. The specialist gives the addict different methods of coping with stress, anger and the behavior or problem that resulted in the addiction in the first place.

Instructions

1. Join a self-help group, such as Alcoholics Anonymous or Narcotics Anonymous. Check with a local mental health agency or your church to find these or other support groups in your area. Seeing the struggles, breakthroughs and triumphs of people who are experiencing the same type of chemical dependency helps enable you to cope and gives you tips on succeeding in the program yourself.

2. Ask a close, trusted friend to be your accountability partner. This should be someone you can call at any time of the day or night when you are struggling with an urge for the chemical.

3. Go to social activities that are "safe"; these are places where you will not run into people who are abusing or who encourage you to do so.

4. Ask a friend to help you role-play situations where you experience urges to indulge in the chemical dependency. Practice turning down the drug or other substance no matter how tempting it is to participate. Role playing helps you learn effective ways to monitor your own behavior if the same type of situation occurs in real life.

5. Identify the emotions, needs and situations where the urge to indulge in the chemical dependency are present. Learn skills that help you avoid the situations or acceptable ways to fulfill your needs or deal with your emotions. Visualize yourself handling situations in an acceptable manner and not where you do not succumb to the temptation.

6. Look for joy in your life in everyday situations. Learn to find pleasure in the first sips of your morning coffee, savor the freshness of the air after a rainstorm or watching your child squeal with delight upon seeing a cute puppy.

7. Practice meditation, prayer or some other technique that calms you, helps you to focus on the enjoyable aspects of your life and enables you to find a feeling of peace. Do this every day as a ritual; make it as important as eating, brushing your teeth or bathing. Knowing that you have a set time to calm, relax and center yourself each day allows you to look forward to that time of rejuvenation and makes the frustrating moments in the day seem less important.

Tips & Warnings

• Begin again if you fail. Everyone has different rates of success; just because you fail once does not mean you will do so again. Take one small, baby step or day at a time.

• Keep the acronym "HALT" in mind. It stands for Hungry, Angry, Lonely or Tired. Avoid situations when you have these feelings. If you experience any one of these, remedy the situation with acceptable behavior. Do this before the temptation to rely on your chemical dependency gets too strong.

• If alcohol is your problem and you must go to an event where liquor is served -- for a work-related or other type of party -- hold a nonalcoholic beverage and sip it throughout the night. If you know none will be available, bring your own.

• Avoid substituting another addiction for the one you are trying to give up. For instance, do not take up drinking, smoking or overeating to substitute for the other dependency. Learn effective coping skills so that you do not have to lean on a crutch.

• Seek the help of a physician or counselor if you cannot battle the addiction on your own. Many counselors and physicians work on a sliding fee scale, and you only have to pay what you can afford, which could possibly be nothing. Your life is worth making the necessary changes to begin again.

References

• The Ohio State University Medical Center: Substance Abuse/Chemical Dependency
• Northern Kentucky University: Dealing with Relapses During Recovery from Chemical Dependency