Habit relapse occurs during stressful times

Looking over the credit card receipt served as a reminder to Jerry of his spending binge at the sporting goods store yesterday. He had faithfully stayed on the budget he and his wife had prepared two weeks ago, but that was before he had been ticketed for speeding and then chewed out by his boss.

The shopping binge made him feel better for a short time, but it was, he knew, a return to his old habit of overspending.

Having lost 15 pounds during the past six weeks seemed to indicate to Sue that she had changed her lifestyle. The ability to keep that weight down would be easy, she thought. Her optimism vanished when she got an ugly call from her mother-in-law and then received a note from school saying Billy was misbehaving. Before picking up her daughter at a birthday party, Sue stopped for a cheeseburger, fries and large chocolate malt. After quickly consuming the food, she thought she felt better. Later, she realized she had forgotten her diet.

These are two examples of habit relapse – a problem that occurs with about 80 percent of all those seeking to change behavior.

Compulsive spending, overeating, smoking, drinking, and overworking are all behaviors and habit patterns prone to relapses.

Psychological researchers believe that emotional distress is largely responsible for relapses in bad habits that may have been held in check for days, weeks, or even months. It may take only a disappointment, a criticism or a trick of fate to trigger the relapse.

Relapse is not simply a problem resulting from a person’s inability to resist withdrawal symptoms. It differs from the psychological or physical cravings for the bad habit during the first few days or weeks after quitting.

What can be done to forestall habit relapse or the resumption of the bad habit? Those who have been most successful utilize the following techniques:

• Recognize that emotional distress needs to be effectively dealt with by learning healthier, more acceptable methods of coping. Often, a few minutes of mental diversion – a few deep breaths, a short brisk walk or mentally focusing on a relaxing scene – can overcome the desire to resume the bad habit.

• After successfully overcoming the moment of temptation, give yourself a psychological pat on the back and recognize your ability to overcome craving. Your confidence in overcoming bad habits will begin to build.

• Don’t deliberately expose yourself to situation likely to test your willpower. For example, a vacation in the wine country of California or attending an all-you-can-eat buffet may not be advisable for those with drinking or overeating problems. Compulsive over spenders may find wholesale outlets too great a temptation. If you have quit smoking, avoid the smoking sections of public places.

• Recognize and utilize support groups, family and friends. Weight Watchers and Alcoholics Anonymous are two examples of networking individuals sharing common difficulties.

• Don’t let a stumble become a fall. Analyze the events leading up to the relapse. Like Jerry and Sue, look for the event that triggered the downfall. Use this information to deal more effectively with similar events in the future.

Copyright c 1991 Harold H. LeCrone, Jr., Ph.D.