Dealing with Addictive tendencies and Developing Healthy Habits
Addictive behavior can develop at a young age due to many things that happen around us that may make us feel overwhelmed or like we need to do something immediately to get rid of the current stress our mind and body is going through. These behaviours can start off as a temporary solution or a once in a while thing, but then can develop into a very strong habit with time. There are many types of definitions of addiction out of these but a simple way to understand is by trying to spot an action, thought or behaviour that makes us lose control of our time, our behaviour, and negatively impacts our relationships with other people.
Types of Addictions
There are many types of addictive tendencies that affect different aspects of our life and in different ways. Some of the common ones to look out for area as follows
Social Media Addiction
One of the most common types of addictions that both young people and adults deal with is social media addiction. Social media can be a wonderful platform where we can learn fascinating new things and connect with our friends and loved ones. However, sometimes, it’s important to know that real life and life on reels can look very different at times. Social media exposes you to many things that you will like or even envy, but you should always regulate your expectations from yourself and the people around you and try to connect with loved ones in person as much as you can.
TV and Gaming Addiction
TV and video games can be very good forms of entertainment and stress relief if used in moderation, but it’s very easy to lose track of time once you’ve started to engage with them. In the past as a young person, I would often try to avoid certain aspects of school and other stressors by binge watching tons of movies or TV series or playing video games for hours on end. It would temporarily make me feel really good and engaged, but after losing time and still having a pile of tasks to do would make it all the more difficult for me to deal with things.
Shopping and Excessive Spending
As a young person you might find that you have several interests, hobbies and wants and would like to explore a lot of new things which is very normal, but things can get complicated if due to peer pressure or any other internal or external reason you feel like you need to have everything all at once or buy things out of impulse. Right now you may not have a lot of financial freedom, but if you don’t budget your needs and wants out of the pocket money you get then there is a chance that you may develop a habit of spending excessively in the future once you start earning or have more money in your hand.
Food and Unhealthy Eating Habits
Who doesn’t love a pizza or a large cup of hot chocolate or sweets (I know I do), but as a young person moderation is key. It’s very easy to get addicted to certain foods and beverages that you really enjoy and avoid the ones that you dislike, but your daily diet should have a substantial amount of iron, zinc, vitamins and minerals, proteins, carbohydrates, calcium and fiber. I quite often found myself to be fasting or not eating properly on the days my mum cooked foods that I disliked, and eating loads when we had snacks or other tasty treats which led to a few health complications while growing up.
Dysregulated exercise and under/overworking
Despite having a very poor diet, I found myself to be exercising 3-4 hours a day as a young person at times and then having fatigue and not being able to maintain a healthy lifestyle for weeks. Similarly, I wouldn’t work till the deadlines were right around the corner and overwork for hours and days on end to catch up all the time I lost.
As a young person you probably have loads of dreams and goals and it’s wonderful to be passionate and motivated around them, but just try to make sure that you’re maintaining balance while being involved in any sort of activities.
Alcohol and Substance
Young people can be vulnerable to being exposed to alcohol or substances by several external factors such as a friend, or the media, or another figure that they might listen to. However, alcohol or substance addition can be quite serious and have had a very negative impact on our lives. If you feel like you want to reach out for help, you should get in touch with a trusted adult or organisations like Alcoholics Anonymous or another charity to help you out.
Possible Reasons Behind Addiction
Social Factors
On a daily basis we deal with a lot of complex emotions and sometimes some external factors like school, dealing with exams or studies related to pressure, our personal relationships with our loved ones, changes in our family, friends, and influences can impact or shape certain behaviours. Sometimes it may be worth having an open and honest conversation with someone you trust to share how these social factors are making you feel.
Mental and Emotional Factors
As I said before, we as humans go through massive amounts of stress daily that can affect the choices we make. Sometimes to cope with that stress we indulge in activities and habits that are not healthy for us in the long term. Things like stress, anxiety, feeling overwhelmed without having an outlet can affect us very negatively; having low self esteem, trauma, loneliness, or dealing with loss can also factor in which may lead to developing unhealthy or addictive habits.
Lack of Awareness
Something that is probably overlooked a lot is not having enough knowledge or awareness about the risks or consequences of our habits can also make us try things that may temporarily feel good but or thrilling, but can lead to consequences in future. We all feel like we’d like to try something new or different at some point of time in life, but it’s important to try things in a safe environment, knowing the risks and having someone to talk to after we’ve been through an experience that made us feel uneasy or stressed.
Building Healthy Habits
We all have struggled with some form of addiction or dealing with habits that we would want to change (I know I have), and it can feel like a very slow and frustrating experience if you’re trying to do it all alone at once. Most of the times the tiny wins on a daily basis goes a long way to redeveloping our habits and changing our lifestyle. Here are some healthy habits that have gone a long way for me.
Setting Limits on Screen Time and Gaming
I am guilty of doom-scrolling for a couple of hours after uni and work. Being on a laptop for 4-6 hours a day for work or studies and then scrolling through socials or binge watching netflix makes me feel like my phone and laptop have become like my new best friends I cannot get rid of.
In the UK an average teenager spends around 5 - 6.5 hours daily on their screens which means they spend around 75 days a year on their phones according to some studies conducted. Using our phones for study, work, or relaxation has become a daily part of our lives, but setting limits on our usage may help us to explore other things that we could do as well. Again, it takes time to make a change, but every minute off the phone or the TV counts!
Budgeting and Smart Savings
Before the T-word (taxes) gets introduced in your life as adults and adds stress to your financial dealings, learning about budgeting and saving up can be a very valuable skill that will help you enjoy life in the long term. I remember when my sister got her first job as a young person, she saved up a small portion of her salary and took us out on a rafting trip. She became my hero and we all had a wonderful time.
Saving can seem infinitely harder than spending but every pound saved a week for a year can become an amazing collectable action figure, or a high tech piece of equipment or whatever you’d like to have in your collection. Small consistent savings can give you big returns.
Tracking Nutrition and Daily Activities
Eating is one of my favorite parts of the day. I absolutely love my food because it tastes really good and gives me fuel to get on with my day or makes me feel comfy and sleepy at night. As a young person, you may have loads of energy and would tend to get massive cravings.
It’s okay to have a treaty meal once in a while but moderation is key to being active and feeling healthy. According to a study conducted by the NHS a young person should consume around 1200-2000 calories a day which should include a generous portion of fruit and vegetables, whole grains, protein, carbohydrates, and water.
Once again, small steps towards a healthy diet go a long way. Things like food cravings, and a healthy diet cannot be regulated in one day. It takes a couple of weeks or maybe even a few months to get on track and change your habits. Always remember to give yourself a pat on the back for trying your best everyday.
Moderating Work and Exercise
Personally, this can be quite hard for me, however, it’s always good to talk to a trusted adult and take their opinion on how to maintain a work/study-life balance and stay physically fit without exhausting or overworking yourself. If you’re struggling at school or a hobby, then it’s always good to talk to your teachers and parents about it so that they can help you regulate and adjust your pace. If you’re into sports, you can invest in a fitness band (why you will be able to purchase it if you save one pound a week for 6-8 months). This will help you keep track of your calories, your sleep cycle and your heart-rate that your parents can help you monitor.
Have a Chat with an Adult or a Professional
If you are struggling with a particular type of addiction or feel like you need support, you should always consider speaking with a trusted adult or a professional who can help you through your journey. If you feel like you’re prone to developing an addiction to alcohol, substances or anything else that feels very immediately scary or threatening, you can always reach out to Samaritans Platfform Young Minds or your closest trusted adult who can signpost you or help you take the next step.
Final Words
Although dealing with addiction or changing your habits can seem a bit frustrating or even scary, you should always keep in mind that you’re not alone. Talking to a trusted friend, family member, another other trusted adult, or someone you’re close to can make a huge difference. Everyone struggles and that’s nothing to be ashamed of as long as you know you’re doing the best you can. A few more healthy habits could look like involving yourself in art, practising mindfulness and breathing techniques, and surrounding yourself with people who you feel understand and support you. Everyday is a new challenge and a new reason to be proud of yourself so keep living your happiest healthiest life and embrace change as it comes.
Written by Roy Ghoshal