upworthy

addiction

Health

Expert shares the key 'brain training' trick to master the cravings you can't resist

Here's how to break bad habits.

via Canva/Photos

A woman tempted by a chocolate bar.

Imagine a life where you had complete control over your cravings. You'd be able to resist that big hunk of chocolate cake. You’d be able to know when enough is enough with alcohol and drugs. You’d also have the willpower to put your phone down when your mind tells you to pick it up and start scrolling through Instagram.

While perfect self-control seems impossible (and not very fun), studies show that a technique called urge surfing is very effective at helping people control their cravings so they become less frequent and intense over time. Instead of using white-knuckled willpower to get through an uncomfortable craving, urge surfing is a practice where you observe the craving as it moves through your body until it goes away.

What is urge surfing?

Let’s say you have a strong urge to eat a candy bar. Picture the urge as a wave and imagine yourself riding the wave as it naturally ebbs and flows rather than fighting the urge to give in to the craving. You recognize the urge, pay attention to the accompanying thoughts, and feel the sensations that go through your body. It’s all about accepting the craving and allowing it to pass.

surfing, surfers, waves, mindfulness, cravings, ocean, swimmingA surfer catching air.via Canva/Photos

Jennifer Salzaman, known on TikTok as @RebelwithoutaDrink, explained the practice in a video. “Urge surfing is exactly what it sounds like. It’s riding out an urge just like a surfer rides a wave. When that craving or that urge peaks, it feels like it will never go away, and you have to act on it. But you don't, as uncomfortable as it is, it is just a feeling. It's just a thought, and it will pass if you can stay present, and you can stay curious, and you can let that urge and that craving run its course. You're training your brain to deal with the discomfort. The more you do this, the easier it will be to achieve the changes that you seek.”

@rebelwithoutadrink

Urge surfing is a technique for managing our unwanted behaviors. Rather than giving in to an urge, we can learn to ride it out, like a surfer riding a wave. After a short time, the urge will pass on its own! #quitdrinking #cravings #alcoholfreejourney

Dr. Sanam Hafeez tells Verywell Mind that understanding the ocean metaphor is important because it gives us a reference point to realize that the craving will peak and pass. Hafeez says, "Visualize the urge as a wave in the ocean, rising in intensity before eventually cresting and subsiding." She suggests you "picture yourself riding this wave, allowing it to peak without giving in to impulsive actions." Remind yourself that “urges, like waves, are temporary and will eventually pass if you allow them to."

According to Dartmouth-Hitchcock Addiction and Recovery, the most you’ll have to surf any craving is 30 minutes, and then it will leave you alone for a while. However, it’s crucial to surf them, not to feed them. “We feed urges through ruminating, giving them attention, planning to fulfill them, engaging in apparently irrelevant and unimportant behaviors, justifying, etc. Urges will pass on their own if we allow them to,” the recovery center says.

mindfulness, peaceful, restful, woman resting, woman as peace, woman satisfiedA woman relaxing on the couch. via Canva/Photos

The great thing is that after you successfully surf a few urges and they go away, it will train your brain to handle the discomfort, which will make handling cravings increasingly easier. Most cravings will become more manageable, less frequent, and intense over time. The key is to train your brain to handle them through surfing.

It should be said that urge surfing is just one tool for helping people overcome intense cravings. It is not meant to be a replacement for professional treatment for a serious addiction or disorder. If you are suffering from problems stemming from drug or alcohol addiction or disordered eating, please get professional help.

From Your Site Articles
addiction
Health

Everyone's talking about 'brain rot,' and it's no joke. Here's how to avoid it.

Feeling confused? You're not alone.

via Sander Sammy/Unsplash

A man having some serious confusion brought on by brain rot.

Do you ever feel like your brain has turned to hamburger? You have difficulty concentrating, mental fogginess and zero attention span. That is a condition known as “brain rot.” Although it isn’t a medical term, plenty of research shows that overstimulation from spending too much time scrolling through social media can create a mushy mental state.

It makes complete sense that spending too much time scrolling through TikTok should break your brain because it evolved to hunt and gather on the African Savannah, not to endlessly scroll through Instagram reels.

When your brain feels like it has disintegrated into yogurt and you can’t muster up a cogent thought, you’re probably having trouble with executive functioning, which consists of your working memory, mental elasticity and self-control. Studies have shown that people who are addicted to social media have trouble with trouble sleeping as well.

Difficulty sleeping can exacerbate mental fogginess, making the brain fog even worse.

How do you know if you’re addicted to social media? If you get seriously agitated when you can’t scroll on your favorite apps or if it’s getting in the way of other hobbies, activities, or responsibilities.

It may seem like scrolling through your phone is a harmless activity, but it’s so enjoyable because it causes some strong neurochemical reactions in your brain.

Scrolling through social media triggers the release of dopamine, a neurochemical that creates feelings of satisfaction and pleasure. The more you scroll, the more you crave it. Your brain links scrolling with gratification, even if you know it has adverse effects. Over time, this can lead to a behavioral addiction.

When people spend too much time on their phones, it can rewire their reward centers so that getting positive mental dopamine rewards from rewarding things such as working on a hobby or hanging out with people in real life becomes less pleasurable than scrolling, posting and getting likes.

Brain scans of people who are addicted to social media resemble those of drug addicts.

When all of this information is taken together, it’s clear that the little phone in our pocket can tremendously impact our ability to think, feel and interact with the real world. So what can we do?

If you feel like your brain has become as helpful as an old catcher’s mitt, it’s probably time to put your phone down and touch grass, work on a non-digital hobby, or have coffee with a friend.

According to the American Psychological Association, enjoying nature is one of the best ways to overcome a sluggish mind. “There is mounting evidence, from dozens and dozens of researchers, that nature has benefits for both physical and psychological human well­being,” says Lisa Nisbet, PhD, a psychologist at Trent University in Ontario, Canada, who studies the benefits of people connecting with nature. “You can boost your mood just by walking in nature, even in urban nature. And the sense of connection you have with the natural world seems to contribute to happiness even when you’re not physically immersed in nature.”

From Your Site Articles
mental health
Health

The simple 'Dorito theory' is a thoughtful way to break our addictive, unfulfilling habits

"Things that aren't actually satisfying are those that are maximally addictive."

via Celeste Aria, used with permission and Hugo Martins/Flickr

Celeste Aria explains her "Dorito theory"

Philosopher Eric Hoffer once said, “You can’t get enough of what you truly don’t need to make you happy.” His point is that we can have enough of the things that truly satisfy us, such as a healthy relationship, necessary material possessions, or nutritious food.

However, the things that can’t satisfy us, such as junk food, toxic relationships, or status symbols, will always leave us feeling hollow, no matter how much we indulge.

This idea has popped back into public consciousness, although with a slight twist by TikTokker Celeste Aria, who refers to her version of the idea as the “Dorito theory.” “One thing I can’t stop thinking about is called the Dorito theory,” she said in a post with over 1 million views. “I learned about this, and now I see everything a little bit differently.”

Aria is a vintage fashion influencer and musician.

“When you eat a Dorito and finish your bite, you’re not fully satisfied,” Aria continues. “It’s not the same as eating a steak or eating a really satiating food that’s high in protein where after your bite, you really feel sort of that fullness and that warmth of satisfaction.”

Have you heard of Dorito Theory? 

@celeste.aria_

Have you heard of Dorito Theory? What types of things and experiences falls under it for you? #doritotheory #dopamine #addictivebehaviour #howtostoprotting #rottingtiktok #impulsivebehaviour #howtousetiktokless #howtoeathealthy #howtomotivateyourself #howtoimprove #thoughtexperiment #serotonin #mentalhealth #neuroscience #neurodivergent #adhd

“Eating potato chips is addictive because the peak of experience is kind of when you’re tasting it, and not after,” she continued. Put simply: "Experiences that aren't truly satisfying are maximally addictive."

The theory can even be applied to the platform where she went viral. TikTok may give us slight hits of joy (dopamine) as we scroll, but they can be few and far between. Eventually, when we put our phones down, the entire experience is little more than only a diversion. At worst, a waste of time and emotional energy.

The video received a lot of thoughtful responses on TikTok.

"In Gabor Maté's book ‘In the Realm of Hungry Ghosts, ’ he says 'You’ll never get enough of something that almost works,'" C. Badger wrote. "There’s a line in 'The Picture of Dorian Gray' that says something along the lines of 'I love a cigarette it leaves one so unsatisfied," and I think of it daily," Louis said, referring to Oscar Wilde's masterpiece.

"This is a unique TikTok video that is more like a steak than a Dorito. I feel I learned something and now I’m actually satisfied and don’t need to keep scrolling," Stevesapao added.

Dr. Jamie Sorenson says that the Dorito theory makes much sense from a psychiatric perspective. “Dorito theory is consistent with other addiction and behavioral theories,” she tells Fast Company. “The more immediate [the reward], the more likely we are to repeat that behavior, whether it’s eating Doritos, using a drug of choice, or scrolling on social media.”

The psychological underpinnings that drive people to overeat, engage in toxic relationships, or fall into the darkness of addiction are more complex than any idea that can be explained in a 90-second TikTok video. However, Dorito theory is a good test for whether we should indulge in certain vices, possessions, or people.

If you keep repeating a specific behavior repeatedly and it always leaves you feeling hollow, why not substitute it for something that is ultimately satisfying instead? Obviously, that’s easier said than done when you have a big bag of chips in your lap.

From Your Site Articles
psychology
Pop Culture

Dennis Quaid recalls the spiritual experience that helped him overcome addiction

That's really what we're looking for, the joy of life, which is our gift, actually, the relationship with God that we all have.

commons.wikimedia.org

Quaid first broke into Hollywood for his role in "Breaking Away."

In an exclusive interview with People, actor Dennis Quaid shared how his faith led him towards the path of sobriety, and it’s a great example of the major role that spirituality—that is, the feeling of connection to something greater to yourself, not necessarily in the form of religion—plays in addiction recovery.

Quaid broke into Hollywood in 1979’s “Breaking Away,” and over the next 10 years would become a household name. But at the height of his success, a profound moment caused him to check into a rehab center.

“I remember going home and having kind of a white light experience that I saw myself either dead or in jail or losing everything I had, and I didn't want that,” he recalled to the outlet.

.

While addiction is complex and multi-faceted, many former addicts note a sense of spiritual emptiness being a contributing factor, leading to feelings of isolation, a lack of purpose and depression, which individuals then attempt to use alcohol or drugs to fill the emotional void.

Quaid’s insights seem to reflect this concept.

“It's a struggle,” he told People. “We're all looking for the joy of life, and drugs and alcohol and whatever give that to you really quick…That's really what we're looking for, the joy of life, which is our gift, actually, the relationship with God that we all have. It's at the bottom of it, the joy of being alive.”

For Quaid, and for many others who have gone through recovery, sobriety meant “getting back to that.”

Going back to his Christian roots, Quaid began rereading not only the Bible but other religious texts like the Bhagavad Gita and the Quran. Though he grew up as a Christian, the actor noted that only through his recovery process did he develop a “personal relationship” with his faith.

Most recovery programs do have a spiritual component involved, encouraging practices that connect individuals to a “Higher Power,” such as meditation, prayer or simply making gratitude lists.

The concept of spirituality might feel alienating to those battling addiction who equate it with religion and feel like they don’t fit into a religious framework—which could cause them to avoid seeking help at all.

However, the two are not the same. Psychiatrist Dr. Maya Spencer defines spirituality as “the recognition of a feeling or sense or belief that there is something greater than myself, something more to being human than sensory experience, and that the greater whole of which we are part is cosmic or divine in nature.”

Spirituality is a deeply personal process, which is partially why most recovery programs use the general term “Higher Power” so that anyone can assign their own meaning, be it God, the Universe, Oneness, etc. In this case, Quaid might have found peace through what he calls “God,” but others have found it in recovery using different names.

And truly, addiction recovery aside, it is awe-inspiring to think about how tapping into that mysterious, cosmic force can rewire even our most deeply ingrained beliefs in an instant. Only a month ago, on June 22, 2023, a white supremacist reported changing his entire worldview after taking part in an MDMA study and feeling a divine sense of “connection.”

All this to say—we might never be able to agree on what we’re a part of, exactly, but believing we are a part of something often helps us not take this miraculous existence for granted.

Watch Dennis Quaid's full cover interview with People below:

From Your Site Articles
community
Trending Stories