May 19, 2025
A step by step guide for dealing with addiction.
We are aware of the most common and damaging addictions – alcohol, drugs and gambling – and the associations that offer help. But there are other less publicised addictions that can rule someone’s life or threaten to get out of control. These include:
Gaming – Can lead to isolation, neglect of responsibilities, and sleep issues.
Porn/Sex – Can escalate and affect intimacy, self-esteem, and focus.
Shopping (Compulsive Buying) – Short-term high, long-term regret and debt.
Food (Binge Eating/Compulsive Eating) – Using food as a coping mechanism.
Internet/Social Media – Endless scrolling, seeking validation, digital escapism.
Work (Workaholism) – Often praised but can destroy mental and physical health.
Exercise (Exercise Addiction) – Healthy behaviour taken to harmful extremes.
I’ll admit that I could or could have been threatened by addiction. I started gambling over 50 years ago and like many an early win stoked my interest. However, I have never chased losses and my rationale in those days was that the £10/20 I spent gambling was money I could have frittered away, so whenever I had a significant win, I would buy something and thus purchased my first set of golf clubs and leather jacket.
Also I have a tendency to buy online perhaps more than I should so now I wait 24 hours before committing and quite often my desire to buy has passed.
Anyway, here is a step-by-step guide, if you think you may be in danger of addictive behaviour.
Be Honest With Yourself
Acknowledge you have an addiction and it’s affecting your life. Denial is a defence mechanism that keeps you stuck. Clarity is the first step toward control.
Know Your Triggers
Identify what sets off your urge to use:
Once you know your triggers, avoid or prepare for them.
Build a Daily Routine
Addiction thrives in chaos. Create structure:
Routines give your mind something to hold onto when cravings hit.
Find a Replacement Behaviour
You can’t just remove the addiction — you need to replace it:
Choose something that gives you a sense of reward or relief without the damage.
Lean on Support
Don’t try to go it alone. Options:
Delay the Urge
Urges come in waves. Tell yourself:
“I’ll wait 15 minutes before I act on this.”
Use the time to breathe, call someone, go for a walk. Most cravings pass if you don’t feed them.
Track Your Progress
Write it down. Keep a log of:
This builds momentum and shows you’re not spinning your wheels.
Forgive Slips, Don’t Excuse Them
If you relapse, don’t treat it like failure. Learn from it:
Get back on track immediately. Don’t wait for Monday or next month.
Avoid “Just Once” Thinking
It’s a trap. One-time use almost always reignites the cycle. Remind yourself: “If I do it once, I’ll lose control again.”
Build a Bigger Life
Addiction often fills a void. What do you want your life to look like without it?
Focus on that. You’re not just quitting — you’re building something better.
Controlling an addiction takes real effort, consistency, and strategy. It’s about managing urges, rebuilding routines, and setting up safeguards.
Visit our Things To Do Section and find an activity to suit and engage you.
If you have had to deal with addiction, it would be very beneficial to explain how you coped and dealt with it.
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