How to Curb a Compulsive Habit
Compulsive behavior is an action someone does repeatedly but doesn't feel like they can stop. It often hurts a person's mental or physical health and relationships with others. A few of the most common body-focused compulsions are biting nails, picking at the skin, scratching, or pulling out hair. Others may be obsessively shopping, gambling, eating, exercising, or doing something else.
Habits are not the same as compulsive behaviors. You might be used to brushing your teeth at least twice a day or watching the news each night, but that's not the same as being forced to do those things. If you really want to break a habit, you probably won't feel compelled to do it anymore.
Know what Behavior sets you off
Before you can figure out how to deal with your compulsions, you have to understand them. First, you should ask yourself, "When do I do this?"
Is there a specific time of day when I'm more likely to do this?
In what kinds of settings am I most prone to act irrationally? When I'm working? When I'm by myself? When I am with some people?
Are there feelings in my body that make me act a certain way? I need to move my hands, pick something, release some gas in my stomach, exercise, etc.
Is there something consistent about the way I feel just before I engage in this behavior? When I'm worried, upset, lonely, or bored.
Do specific types of ideas influence my behavior? Thinking badly about my body, feeling like I'm a failure, or remembering or thinking about something that upsets me.
Practice mindfulness
People who have problems with compulsions often say things like, "I didn't even know I was doing it!" or "It's like being somewhere else." This makes you feel like you have no control over the behavior.
Mindfulness, for those unfamiliar with the term, entails focusing one's awareness on one's immediate surroundings rather than dwelling on past or future events.
When you try to be mindful of habitual behavior, you might do something like this: If you bite your nails compulsively, focus on the present when you feel the need. Feel your hands and mouth. How do your other parts feel? Is there stress or weight? Checking in with your senses can reconnect you to your body and environment. The goal isn't to cease nail-biting, but to notice the feeling and sensation that accompany it.
Change to a less harmful action
Some habits can be bad for our bodies or even dangerous for us or other people. In these situations, it might help to find a less harmful way to act instead. Once you are aware of your triggers and the aspects of your obsessive behavior that makes you feel good or are beneficial, you might attempt to locate a similar but distinct replacement.
Conclusion
To understand how to stop your compulsion or habit, you need to know what causes it. But if you realize what feelings, thoughts, or situations make you act a certain way but still can't stop, there could be additional layers to look into. These activities may be attempts to feel "more alive," adored, perfect, or punished. At times, traumatic experiences are the cause. If this information has a lot to do with you or someone you know please seek advice. Rock Bottom Hope is here to help you out.