5Ds for Reducing Smoking, Substance Use, or Overeating

5Ds for Reducing Smoking, Substance Use, or Overeating

Some habits are especially hard to break, especially when you add the component of physical or psychological addiction such as with substance abuse or overeating.
There’s a great article posted at VeryWellMind.com on “The 5 Ds That Help With Smoking Cessation” that apply nicely too to controlling urges and compulsions toward other substances, even food addiction!
1. Distract
Most urges/cravings are short-lived; trust that as time goes on the urge will diminish…
2. Delay
Help pass the time for the craving/urge to pass by doing something productive and healthy to distract your mind. Try not to distract/delay with other food/drink. Watch a comedy on YouTube, do a lil jig, sing a song, brush your teeth, go for a walk…
3. Drink Water
Hydration helps with pretty much everything! Water improves skin health, mental health, physical health, energy…can get in the way of sleep if you have to keep getting up to go to the bathroom 🤗
4. Deep Breath
Deep, mindful, and progressive  breathing is a great tool for oxygenating and managing stress. One example on how to engage diaphgragmatic breathing is below; search YouTube videos for other types of breathing for stress management:
Diaphragmatic Breathing
  • Sit up straight, with one hand on the stomach and the other on the chest.
  • Inhale slowly and deeply through the nostrils, feeling the stomach expand with each full, diaphragmatic breath.
  • Exhale slowly out of the mouth.
  • Repeat six or more times each minute for up to 15 minutes.
5. Discuss
Talk about your feelings with others; ask for support or ask someone to simply listen. Let them know how they can be there for/with you. If you’re having a particularly hard time with substance cessation, consider joining a support group with others who might share what’s helped them.
See this article by Terry Martin of VeryWellMind for more on this! Find more coping skills to help you manage cravings/substance use as you invest in your emotional and physical health on the Emotional Health tab.
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