Week 9: Addiction and Your Health—Dr. Kelly Traver’s Life-Changing 12-Week Program

This is the ninth week of a 12-week program where we are adapting and applying the principles outlined in Dr. Kelly Traver’s life-changing book, The Program. Those of you who are learning about this program are welcome to join. As a participant in this 12-week program, you will be expected to contribute as follows:

1. Show up and comment weekly.
2. Undertake the weekly exercises and report on your efforts. 
3. Playfully and enthusiastically encourage others who comment.

This week’s chapter explains how addiction works, its impact on our health and coping strategies. Here are the highlights of week 9:

Addiction: Not Just for Smokers or Alcohol Abusers

Although you may feel you can ignore this chapter if you don’t smoke and don’t have a problem with abuse of alcohol, Dr. Traver encourages us to expand our definition of addictions. We may be addicted to food, shopping, gambling, sex, video games or even work.

Addictions work by triggering a feel-good chemical in the pleasure center of the brain. As our brain develops a tolerance for the addiction, more and more is needed for the feel-good chemicals to work.

Genetic tendencies may explain the appeal of specific addictions. That is, I may be disinclined to gamble but tend to crave sugary treats. Another person may have a modest interest in food but abuse alcohol.

Whatever our genetic tendency, Dr. Traver reassures us that it need not control our destiny. We can find ways to stimulate the pleasure center in the brain without resorting to dysfunctional behavior. Exercise is a wonderful way to stimulate dopamine levels, according to Dr. Traver. Other ways include being in the company of friends and loved ones, curling up with a good book, listening to music, watching a sunset, pursuing a hobby or engaging in sex. Dr. Traver says, “Sex, incidentally, increases dopamine levels by 100 percent.”

A number of drugs are available to treat addictions to cigarettes, alcohol and drugs. Smokers, in particular, can benefit from nicotine gum, patches, lozenges, inhalers and nasal sprays.

Emotional eating is a common form of addiction that can be triggered by stress, frustration, boredom, sadness, fatigue or loneliness. Given the way our bodies are wired, a warm brownie after a stressful conversation with a demanding boss does indeed make us feel better—but the feeling is temporary. In addition to the physiological wiring triggered by food, most of us also associate food with love, nurturing, comfort and the company of others. No wonder food has such appeal during difficult times.

Instead of using food as a self-medication, Dr. Traver suggests these actions:

1. Before eating, ask yourself, am I bored? And also ask the HALT question, am I hungry, angry, lonely or tired? If hunger is not the issue, address your real needs—ones that food cannot solve.
2. Prepare a list of distracting activities to do when a craving comes on. Call a friend, take a walk, work on a hobby, listen to music—engage in any activity that soothes you.
3. Wait at least 15 minutes. Most cravings pass in 2 to 12 minutes. While you are waiting, take slow, deep breaths to shut off the stress response.
4. Clean out your pantry and refrigerator. Don’t keep trigger foods on hand. If you do find yourself eating a trigger food, decide how much you will eat and store the rest. 
5. Work to reduce the stress in your life. Meditation and adequate rest can help. Daily exercise is essential. If you have emotional issues you can’t deal with, consider seeing a counselor.

For most of us, simply deciding not to self-medicate with food doesn’t work. We need to have practical strategies for coping when events trigger the addictive response. If we don’t adopt coping strategies, our emotions will overrule our rational goals.
 
The concluding part of chapter 9 focuses on how to prevent sports injuries and includes stretching exercises (page 278) to use before beginning vigorous activities. 

Exercise 1: Identify Addictions or Tendencies to Addictions

Create a list of your current addictions or tendencies to addictions. Note when you fall back on the addictive behavior. What circumstances trigger the addictive behavior? Are you more vulnerable certain days of the week or certain times of the day? Do interactions with difficult people trigger the need for self-medication? What problem does the addictive behavior solve?

Exercise 2: Create a Plan for Coping

Using Dr. Traver’s suggestions, above develop a plan for coping, such as getting more rest, removing trigger foods from the house, exercising daily, keeping a list of distractions handy or timing the length of the impulse to engage in the addictive behavior. Whatever works for you is what should be on your list.

Exercise 3: Do Your Homework and Show Up

Review last week’s goals and decide on this week’s short-term goals. Leave a comment with your long-term and short-term goals in response to this blog post.

I look forward to reading this week’s comments from readers who are participating in this 12-week program.