Addiction

Lots of us have sticky habits (phones, coffee, gaming). That’s normal. It becomes an addiction when the habit starts to take control of your life. You keep doing it even when it’s hurting school, sleep, health, money or friendships. It’s quite normal in teens to have problematic smartphone use. This can have a negative impact on your mental health.

Kon bo ta rekonos’é

Can’t cut down: you try to stop (scrolling, gaming, vaping, coffee, drugs), but can’t. 
Craving & mood swings: you feel edgy, low, or anxious without it
Less time for what matters: grades dip, sleep gets short, you bail on sports/hobbies, friendship strain
You need more and more: you need more time or amount to feel the same 
You keep going despite problems: tiredness, fights with friends and family, money problems, but you still keep going 
You do it secretly: always thinking about it, hiding use, or using in risky situations 
Feel bad without it: i feel irritable, down, shaky, headaches, anxious, tense

Ki ora mester bai dòkter?

Check out these quick self-checks if you are worried that you are addicted. If 2+ is a yes: this is a red flag. Start thinking about how you can lower your addictive behaviours.

Quick self-check vaping/smoking (yes/no)

  • I tried to cut down or quit but couldn’t
  • I feel strong urges to vape or get irritable without it
  • I need to vape more often or stronger to feel the same
  • I vape even when it causes problems (at school, home, sports)
  • I hide or lie about how much I vape
  • I wake up at night or vape right after waking up in the morning
  • I vape in risky or inappropriate places (school, bathrooms, transport)

Quick self-check phone-use (yes/no)

  • I’ve tried to use my phone less and couldn’t
  • I feel tense, edgy, low, or FOMO when I can’t check my phone
  • I stay up late or wake at night to be on my phone
  • Schoolwork, sleep, sport/hobbies or friendships keep taking a hit
  • I keep using even after getting in trouble or having arguments about it
  • i check in unsafe moments (crossing the stress, in class)
  • I lie/hide my screen time or app use

Quick self-check alcohol/drugs (yes/no)

  • I planned to have less (or none) but ended up using anyways
  • I spend a lot of time getting, using or recovering (hangovers, come-downs)
  • I feel strong urges/cravings to use
  • I’ve had problems (grades.fights, risky situations), but still keep using
  • I need more to feel the same effect
  • I feel bad without it (irritable, shaky, low, nauseous, headaches)
  • I use it to cope with stress, sadness, anxiety or boredom
  • I hide or lie about how much I use

Tèp

  • Make if-then rules, like:
    • If it’s 10pm, then my phone charges outside my room
    • If I get a vape craving, then I chew gum and take 10 slow breaths
  • Change your space: remove triggers and create no-use zones, like:
    • Problem apps off your screen
    • Vape outside of your room
    • No stash in your room/bag
    • Block gambling sites
  • Buddy + one adult: pick 1 friend and 1 adult who knows your plan and can check in
  • Structure & sleep: fixed bedtime/wake time; schedule school/sports first. Empty time can result in cravings
  • Have replacements ready: gum, water bottle, stress ball, short movement breaks, quick shower, music
  • Money & limits: leave cash/cards at home when needed; set spending/time limits
  • Be kind to yourself: addictions usually come from an insecurity, don’t judge yourself, it will only make the addiction worse
  • A slip is feedback, not a failure: write down what happened, what triggered it, and restart your plan

Ehersisio

  • Urge surfing (3 - 5 minutes): notice where the urge sits in your body, breath slowly, ride the “wave” as it rises/falls
  • 4-6 breathing (5 min): inhale 4 seconds, exhale 6 seconds, repeat for 5 minutes to calm cravings and stress
  • 10 minute delay + swap: start a 10-minute timer and immediately do a healthy action (walk, cold water on face, 20 squats, chew gum). Repeat once if needed
  • H.A.L.T. check: Hungry, Angry, Lonely, Tired? Fix that first (snack, breathing, message a friend, quick rest)
  • Trigger log: write down when/where/with whom urger come up: use it to upgrade your if-then rules.
  • 5-4-3-2-1 grounding (1-2 minutes): name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste
  • Practice letting the addictive thoughts go: when your thoughts come up, tell yourself: “It’s just a thought”, “You are not your thoughts”.