Dr Axel Rüdiger Würz
Specialist Psychiatrist in Psychotherapy (UK)
MD, MRCPsych,DiplCBT,DiplClinHyp
Specialist Psychiatrist in Psychotherapy (UK)
MD, MRCPsych,DiplCBT,DiplClinHyp
Freedom From Backfiring Habits
Backfiring habits are those habits we somehow have picked up, that we deep down inside know are not good for us, but that seem so difficult to control. They are behaviours such as smoking, use of alcohol, use of other substances, eating in ways that decrease your overall well-being, nail-biting and hair-pulling to name just a few.
The brain is a clever learning-machine: any behaviour that it has performed several times it can turn into an automatic program that runs on autopilot without any effort or even awareness. That is what habits are: autopilot behaviours. The brain is also a bit short-sighted: If those autopilot behaviours are followed by either some short-term increase in positive experiences such as pleasure or relaxation or by decreases in difficult emotions such as anxiety and stress, the respective autopilot behaviour is being used more and more, even in the face of long-term consequences that are damaging or getting in the way of important goals. You may of course try to override the autopilot with willpower but willpower, as we all have experienced, sometimes takes a nap. When that happens the autopilot immediately takes over again. Punishing, criticising or swearing at the autopilot does not change that.
Gaining freedom from backfiring habits succeeds by teaching your autopilot alternative behaviours that provide both short-term rewards such as positive experiences, help with difficult emotions and lead to long-term benefits like increased emotional and physical well-being. Your inner autopilot learns best when it is taught in a supportive and motivating way, that builds on strengths and goals.
The brain is a clever learning-machine: any behaviour that it has performed several times it can turn into an automatic program that runs on autopilot without any effort or even awareness. That is what habits are: autopilot behaviours. The brain is also a bit short-sighted: If those autopilot behaviours are followed by either some short-term increase in positive experiences such as pleasure or relaxation or by decreases in difficult emotions such as anxiety and stress, the respective autopilot behaviour is being used more and more, even in the face of long-term consequences that are damaging or getting in the way of important goals. You may of course try to override the autopilot with willpower but willpower, as we all have experienced, sometimes takes a nap. When that happens the autopilot immediately takes over again. Punishing, criticising or swearing at the autopilot does not change that.
Gaining freedom from backfiring habits succeeds by teaching your autopilot alternative behaviours that provide both short-term rewards such as positive experiences, help with difficult emotions and lead to long-term benefits like increased emotional and physical well-being. Your inner autopilot learns best when it is taught in a supportive and motivating way, that builds on strengths and goals.