Impulsivity and Alcoholism
Many patients tell us that they have been able to stop drinking but staying stopped was their biggest problem. They can go a week, a month and even 6 months or a year and just when they think they are OK, they pick up another drink. It’s like trying to stay on a diet. Only 6% of dieters make it long term and only 2% of alcoholics make long term sobriety.
The label ‘alcoholic’ sends a river of resentment through an alcoholic’s brain. “Why me?” They believe that a true alcoholic must be someone sitting on a park bench in a trench coat and clutching a brown paper bag with just the top of the bottle exposed. We have yet to see that image of an alcoholic and I’ve been counselling alcoholics for more than a quarter of a century.
Alcoholics are very sensitive souls and take offence at anything or anyone referring to them as an alcoholic or alcohol dependent. “I can stop anytime I like” is their war cry, but is it true? Of course they can stop, but for how long? Alcohol dependent people are not only very sensitive but very impulsive and often find themselves getting into trouble and heading for the nearest pub or bottle shop for a quick fix.
This trouble can range from having minor arguments with partners, to financial crises, or breakdown of a marriage, or loss of a job. Alcoholics need to work on slowing down their impulsivity before they throw away their sobriety. Alcohol dependent people who act impulsively often regret their actions and don’t take time out to think things through. They jump to conclusions and make snap decisions they often regret.
The following strategy takes advantage of these feelings of regret by bringing them to the surface before the impulsive action takes place. If you figure out how to slow down and consider the consequences of your impulsivity, you won’t find yourself sliding down the slippery slope as often.
Think back to your last impulsive act of reaching for the bottle. Was it worth it? Did it solve your problem or make it worse? How did you feel the next day? Thinking back to your last drink often puts the brakes on your impulsivity and gives you time to question and challenge your thinking.
Take a moment to ask yourself some questions before you act is one way to help you bridle your emotional impulses. When you have a strong desire to engage in impulsive behaviour, take a minute to look at the following questions and think about your responses:
- How important is doing this action to me?
- If I go ahead and do this action now, how will I feel about it tomorrow?
- What are the long-term consequences if I continue this action?
- How will I feel tomorrow if I don’t carry out this impulse right now?
- Mindfulness (learn how to do this and practice it every day)
- Listen to guided imagery or creative visualisation tapes downloaded onto your iPod
- Go for a walk or jog
- Phone up a friend
- Watch a DVD
- Go to the gym or exercise at home
- Gardening (even hosing the garden is a distraction)
- Take a hot bath
- Get a massage
- Clean the house (not one of my favourites)
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