Constant alcohol or drug usage

Constant alcohol or drug usage
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There’s nothing wrong with a drink or two, but you shouldn’t be dependent on it to numb yourself or drown out a sense of reality.

To determine if you have a problem, consider whether you recognise these signs of addiction in yourself:

You partake in substances to forget something in life or the past.

You have trouble with sleeping, managing stress, or feeling down without it.

You can’t maintain relationships or hobbies because of habits.

You consistently go over personal limits.

You long for the drug or feel strong urges.

You act unlike yourself for access to it.

You find yourself in dangerous situations or experiencing thoughts of suicide.

(If you or someone you know has had thoughts of self-harm or suicide, contact Lifeline on 131 114, or your nearest suicide hotline.)

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Procrastination vs avoidance

Procrastination vs avoidance
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Procrastination is a type of avoidance that people use to evade or delay things they know they should do, according to Hofmann.

And it turns out that procrastination can be positive, according to Boyes. By giving people time to process, procrastinating allows for creativity, decreases the chance of being overwhelmed, and reduces stress.

The difference between unhealthy avoidance coping and healthy procrastination is an awareness of an issue or task and an ability to face it. Avoidance, on the other hand, is a broader term for refusing to face an issue or task. Read on for ways to overcome avoidance behaviour.

Discover 5 geniuses who procrastinated just like you.

“Surf” emotions

“Surf” emotions
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No one wants to drown in their feelings. Learning to ride them, however, is crucial.

“Think of strong feelings like big, strong waves,” says Boyes. “Imagine surfing them rather than fighting them.”

Try acknowledging your emotions by writing them down or giving yourself time to sit with them. Figure out how big the “wave” is, asking yourself, “What am I feeling the most?”

Then ask, “Can I let these feelings go?” The answer to the question may surprise you and allow the wave to pass.

Find stress relievers

Find stress relievers
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Doing stress-relieving practices before events helps you approach situations with calmness. Both experts stress the importance of finding sustainable habits (like yoga) rather than impulsive ones. (“Not skydiving,” says Boyes.)

Try simple practices, like meditating or going on a walk, to find a sense of joy, says Hoffman.

Don’t allow these activities to be a slippery slope into avoidance. Think of these tasks as prep work rather than distractions. Use them as a way to decompress before entering a difficult situation because it will allow you to approach whatever is stressing you out with a sense of ease.

When you need to unwind, here are 10 healthy alternatives to booze

Be flexible

Be flexible
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“Break habitual patterns, become flexible, try things out, and see what works,” says Hofmann.

Life presents changes and challenges, and your ways of coping can evolve. Finding healthy coping mechanisms can take days or years, so remember to be patient and adapt.

Be open to change; new habits that work at the moment may be ineffective later.

Build tolerance

Build tolerance
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Use your understanding of personal stressors to strengthen your tolerance.

“Get lots of practice doing things you find anxiety-provoking,” says Boyes. “Start with things that are mildly anxiety-provoking, and work gradually.”

For something like social anxiety, start by going somewhere familiar, or attending gatherings with people you know, then slowly venture out. Tasks may seem small, but they can lead to big changes in overcoming trauma-rooted fears.

I have anxiety – and here’s how it actually helps me

Think positive

Think positive
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Worst-case scenarios exist only in our heads, yet they tend to impact our actions.

“People stick to habits to prevent whatever horrible consequence they envision,” Hofmann says. “If this horrible consequence doesn’t happen, you did all of these bizarre things for nothing.”

Embrace the idea that hypothetical situations are just that – hypothetical. There’s a chance what you’re trying to avoid may not happen at all.

Here are 14 signs you have imposter syndrome – and how to deal with it.

Remember that bad experiences can be good

Remember that bad experiences can be good
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If something does go wrong, grow from it.

“The more you avoid, the less practice you get at feeling challenged,” says Boyes. “People underestimate how important it is to learn skills for managing anxiety-provoking tasks or conversations.”

The experience of working through real-life scenarios helps better prepare you for future encounters.

Seek professional help

Seek professional help
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Although experiences are individualistic, if you feel your anxiety-induced avoidance prevents you from living the way you want to live, Hofmann suggests seeking a therapist, who can help you work through it.

Follow these therapist tips for finding hope in dark times.

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Source: RD.com

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