Word: marlatt
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Also, says Marlatt, "most people think that if they have urges or cravings, there's something wrong, that you're not supposed to have them." In fact, they are a normal part of habitual behavior. "Notice and accept them," he says, and be mindful of when and why they occur. Most relapses happen when people are stressed or experience negative emotions, or are exposed to people, places or circumstances that are associated with addictive behavior - old drinking buddies, for instance, or the morning cup of coffee that was always paired with a cigarette. These triggers can't always be avoided...
...Marlatt teaches a technique called "urge surfing" as a way to cope. "The urge is like a wave," he says. "It goes up and down. You don't try to get rid of it, but accept it and let it pass." People tend to think that urges will escalate infinitely if they don't yield to them - but in fact, like a wave, they rise to a peak and then fall. That is, even if you don't give in, the urge dissipates...
...Marlatt uses the acronym SOBER to instruct patients on how to deal with a slip or fight off the urge to do so. The S stands for stop: pause for a moment and consider what you are doing. O means observe: think about what you are sensing, feeling and experiencing, and what events led to the situation. B is for breathe: take a few deep breaths. Then, expand your awareness and remind yourself of what will happen if you keep repeating the unwanted behavior and how you will feel afterward. R stands for respond mindfully: remember that you have...
...Otherwise, you are on autopilot," says Marlatt. "The urge is driving you. So take a breathing space...
...Marlatt is currently conducting studies of the latest version of his behavior-modification techniques - which he collectively calls "mindfulness-based relapse prevention" - in comparison with typical addiction treatment. His research, on alcohol and other drug abuse, isn't completed yet, but he says, "We're getting very positive results...