S1.E1: Podcast Launch and Sequence of Using Substances

This is Real Addiction Talk’s podcast launch. This video explains several ways on how you can follow us on social media, receive up-to-date content and information, and subscribe to our newsletter.

The topic of this podcast is focused on the sequence of using substances. The sequence goes like this: trigger (internal/external) - thought - craving - use. Internal triggers involve our emotional feelings such as: depression, anger, loneliness, boredom, grief, etc. External triggers involve: people, places, or things. This video goes into detail about what point in this sequence we have control. It’s between the thought and the craving. Reason being: we can’t control our triggers because they can be spontaneous and out of our control. We cant control our thoughts after a trigger because the time between a trigger and a thought is concurrent. So, it’s after the thought we’re we have control.

We have two paths we can take after the thought occurs:

1. Continue dwelling on the thought to use, which will intensify the craving, and will eventually lead to use. **side note: it takes, on average, 7.5 minutes for a craving to go into use, based on studies and research**

2. Utilize thought-stopping techniques, and there are there of them we can use: visualization, relaxation techniques, and calling somebody.

Visualization: we visualize what has happened in the past due to our use or we visualize what will happen in the future if we choose to use.

Relaxation techniques: this can be anything from reading a book, going for a walk, exercising, cooking, gardening, doing puzzles, etc.

Calling somebody: preferably calling somebody who is sober. The idea here is that we don’t talk about ourself whe new call somebody. We ask the other person on the phone how their day is going and ask them questions. What you’ll find is that within about 3-5 minutes into the conversation, we begin to forget that we were triggered in the first place.

Making the decision to not do anything at all after the thought occurs is making the decision to remain a person with an active addiction because there are hundreds of action steps we can take before those 7.5 minutes (on average) are up.

To go back to relaxation techniques, I would like to add that in my opinion, reading a book is the best way on how to forget about a trigger. The reason being is for a couple of reasons:

1. When you begin to read, you get focused on the material that you are reading and your mind begins to bend all of it’s energy towards the book

2. You begin to live your life like the author, and this is especially true when you are reading non-fiction books.

One of the books that I always recommend to my clients is “Unleash the Giant Within” by Tony Robbins. This book helped me tremendously when I was early in my recovery. The book talks about creating new goals, discovering your values, and changing your way of thinking. If there is one book I recommend you read, it’s this one, 100%.

Another thing that I would also like to add about relaxation techniques is the exercising portion Most of us don’t begin to exercise because we want to avoid the “pain” of the first day. We have this mentality that we have to go “all out” on our first day and that is not necessarily the case. According to studies, we release the same amount of endorphins on a 15 minute walk as we do if we were to work out hardcore for one hour. Take it slow and progress. Go for a 15 minute walk your first week, then go for a 30 minute walk the following week.