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Drugs and Alcohol: Changing for
Good
By Rich Bayer, Ph.D.
Everyone knows that substance abuse can ruin lives.
The excessive use of alcohol or drugs causes medical and psychological
dysfunction, and severe problems within the family.
We also know how difficult it is to break a substance
addiction. People typically attempt to quit their addictive substance
numerous times before they are finally successful. And addiction treatment
programs have only modest success rates.
Problem is, the excessive use of alcohol or drugs
changes the brain chemistry in such a way that people feel compelled to
use. To them, quitting seems almost impossible. In spite of all the
negative consequences, they continue to use.
What Can Help?
In a groundbreaking book called Changing for Good,
the authors reveal six stages of change and explain how individuals can
free themselves from bad habits. The authors, three Ph.D.’s, James
Prochaska, John Norcross, and Carlo DiClemente, conducted more than 50
studies over twelve years representing more than $35 million in research
funding.
In study after study, the six-stage model has proven
to be sound. The six stages are:
- Precontemplation
– In this stage, excessive users not only can’t see the solution,
they can’t see the problem. They don’t believe they have a problem
so, of course, they don’t need to change. But people around them can
see problems developing due to the substance abuse.
- Contemplation
– In this stage, people start to think that they do have a problem.
They try to understand it, to learn its causes, and they wonder about
how to solve it. They believe that some day they will need to change
but they think this day is sometime in the future.
- Preparation
– Most individuals in this stage are planning to take action within
a month. They’re going to break their addiction and change their
lives. The point here is that they’re making plans. They may still
be questioning some of their motives and trying to convince themselves
that they need to take action soon.
- Action
– At this stage, people stop using. They pour out the rest of that
bottle of vodka. They break or tear up their drug paraphernalia and
throw it in the trash. They decide they’re not going to hang with
the same old crowd. They stop going to the same old places. They
don’t pick up. They don’t use.
- Maintenance
– At this stage, people work on maintaining their clean and sober
lifestyle. They find ways to prevent lapses and relapses. They learn
how to deal with cravings and how to deal with their emotions without
resorting to substances. Often they need to rebuild their family
relationships and develop new friendships.
- Termination
– This is the ultimate goal. At this stage, the addictive substance
no longer presents any temptation. People have confidence they will
never use again. They leave the cycle of change and are free.
Working from Stage to Stage
So how can this model help you to change?
First, find where you are. You’ll have the hardest
time if you’re in Stage 1. If you’re hearing from others that you’re
drinking too much or using drugs too much, stop for a moment and listen.
Ask them what they see.
If you’re in Stage 2, you can help yourself by
listing all the problems the substances are causing. You still need to ask
others what they see happening to you but you’re starting to see the
problems yourself. Write them down.
In Stage 3, you’re planning to quit. You know your
reasons. Now you need to strengthen your commitment to change. The bolder
your commitment, the better (for example, “I can’t touch the stuff
anymore. I’m done with it completely”).
In Stage 4, you’re quitting. Pick a day and quit.
Get rid of everything associated with your addiction.
In Stage 5, you need to remain strong. You need to
beat the cravings. Keep in mind all the problems your substance use was
causing. Start looking at the benefits you gain by staying clean and
sober. Consider outside help such as working with a therapist, going to AA
or NA, or taking exercise or stress-reduction classes. A mental health
therapist or addictions counselor can help with any of these stages but
particularly this one. Remember, in this stage, you have successfully
broken your addiction.
In Stage 6, everything is okay. If you can get here,
you’re feeling free. Yet some may never reach this stage. They will
continue to crave their substance even after 15, 20 or 30 years in
recovery. Others however, after five or ten years, are confident they’ll
never go back. It depends on a few things: The intensity of the drug used,
the duration of use, and the lifestyle changes a person makes in recovery.
If you had been using high intensity drugs—alcohol, heroin,
cocaine—for 20 to 30 years, you may spend the rest of your life in Stage
5 after breaking your addiction. On the other hand, if you make
significant changes in exercise, diet, and the use of stress reduction
techniques, you may improve your brain chemistry enough so that cravings
go away.
How can you stop substance abuse from ruining your
life? Start working through these stages to get yourself free.
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Rich Bayer,
Ph.D., is the CEO of Upper Bay Counseling and Support Services, Inc. and a
practicing psychologist.
# # #
For More Information Contact:
Upper Bay Counseling and Support Services, Inc.
200 Booth Street, Elkton, MD 21921
Tel: 410-996-5104
Toll Free: 877-587-7750
FAX: 410-996-5197
Internet: info@upperbay.org
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