Data points while changing habits

Relapse prevention via data points

The very first step to recover from a relapse is to rename the event from a “relapse” to “data point”.

Asking, with curiosity, what led up to the relapse (i.e., what triggered the relapse of behaviour returning back to the unwanted actions of the past.)
For instance: having a cigarette, drinking a shot, sinking into depressive thoughts or an eating binge.

The route to take to solve each relapse is to pay attention to what led up to the unwanted relapse event.

By renaming it a “data point” I can release myself from the inevitability of a relapse and the familiar pattern which follows.

I can truly get back to my recovered state much more quickly. 

The key is to use reflective writing to journal about the trigger, identifying it fairly precisely. Once one trigger has been recognised then the next time that trigger pops up, it can be simply another tally on the board. 

An example of the data-point approach

“Oh, I skipped a meal and so I feel like having a beer, my body wants some calories.
Instead, I’ll have a sandwich, not a beer.” -> problem solved!

 – The journalling about the data point is the necessary work.

The writing describes how to neutralise the feelings which cause the unwanted behaviour. This deflects the action from an unwanted well-trodden habit and replaces that path with the NEW healthy habit. After enough repetitions the new habit becomes the default behaviour. Neurologically this works especially well because a dopamine reward is released for succeeding at beating the trigger.

A diagram of the above example:

* trigger * … ->
beer?
-> sandwich <- GOOD OUTCOME, FEEL A REWARD.

For the above example, noticing that the trigger was successfully overcome gives a boost, a pat on the back which reinforces agency.

More support

If you’d like help with talking through your own relapses and data points, click below to talk to one of our qualified coaches. All of our counsellors have experience of overcoming an addiction of their own.