I'm so proud of what you've accomplished lately in saying, 'NO!' to this stuff for
8 days! And, as you said, you've done even longer streaks before around 6 weeks ago?
I know sometimes we think of 'rewarding' ourselves, like,
I abstained for X-amount of time, I deserve this..., that kind of entitled thinking- just a suggestion...
If I may be of help...
Reset yesterday. The slippery slope started on Friday morning. I just felt ?itchy? with urges and a low mood. Then a facebook ad triggered me. Then a couple of gateway searches. I pulled myself out of it. but the next day my wife surprised me by saying she was going out, I immediately started planning my day and the healthy things I would do, I thought furiously and focusedly about my plan and tools; then something else just took over. ?I get to take the drug.? My addict was as strong a bull and white noise drowned any rational voice .
Thinking about it. My slip may have started on Thursday. After a bad night?s sleep, I felt awful, and planned a not-very-challenging day; a clever thing to do. but I think on this day I allowed stupid thoughts in ? ?I?m being deprived in this life/ I?m bored.? Sure, it?s lock down, life is boring, I?m reading up on Zen and accepting bad moods. We?re not supposed to feel awesome all the time. But I should have ignored or processed those negative thoughts. Might have made a difference.
The urges must have come from some cue, whether it was internal (moods, memories, etc), or external (seeing something, etc).
The gateway searches, as you know, were a response to the urges, hence a perpetuation of the habit. Pulling yourself out of it was good and important. But what were your thought processes after that? What were your emotions toward the urges and the little skirmish that you had with them? The thoughts and emotions, whether for or against, also feed into the response to the urges, which perpetuate the habit.
As a help- in the future, Joel, if it got that far, and you were doing gateway searches, and you pulled out- or switched it up, then kind of just breathe through it deeply (especially if your heart is racing, and breath is shallow, with anticipation). And kind of just forget about it. Don't judge it as either good or bad, simply let it go, knowing that it's just your sensitized pathways trying to 'get a hit' of dopamine.
It's funny how that happens, right? I used to wonder at it, like, when I'm "doing good" or have extra determination, suddenly the wife goes out of town! But, we'll learn how to deal with whatever cue comes across us, how to dismiss the urges.
Notice how it unfolded. Even though you were furiously planning positive things to do to counter the urges, or the opportunity, you were nonetheless
reacting to the urges, and hence, perpetuating the habit. Please hear me, I'm not saying that you were necessarily planning to do stuff, despite the positive thoughts- I'm simply saying that it was
all habit taking over at that point. We want to avoid that tug-of-war scenario at all costs, even though rationally we mean well, perhaps our intentions mean well, but as long as we
react to the urges, we're still perpetuating the unwanted habit.
You're right to identify all the thoughts that went into this, like, "...life is boring during lockdown" etc... the excuses, and all that, is just the lower brain trying to get you to act on the urges. But, as you also identified, these are just thoughts, and thoughts by themselves, urges by themselves, cannot make you act on them.
Good on you for reading that Zen book, that will help you accept bad moods, as before, our bad habits were how we dealt with them. Learning how to cope with uncomfortable feelings is important for us in a broader sense of rewiring. But these won't have to be anything we completely figure out before we can start dismissing urges.
As for the next step? Been trying to align myself with my long streak that ended 6-ish weeks ago so I could carry on my happy P-free life. I think my idea is something like: ?If a new streak goes on long enough, I?ll cancel out the damage of the recent bad behaviour?. But I?m going in a cycle of urges and relapse at the moment. I need to start a streak, hit some milestones, and aim to get to 90. The 90-day streak is a good, goal-orientated tool; NF is my priority during this time. it?s frustrating to have to put other things on the back burner during this time, and I should use that frustration as a motivation ? I?m sick of being in this place... well, don?t take the easy, indulgent road next time, then.
Yes! Find out what worked for you during that long streak. That's what I try to do, too. Figure out what worked for me, and what worked against me. Even the feeling, "...my happy P-free life" is a good one to keep in mind.
Good thought processes here. I know, I freak out on how long it takes for the neurochemicals released from P-use that stay in the brain, to subside, like between 6-8 weeks! That's about 42-56 days for
DeltaFos B, and straight up 56 days for
Hypofrontality to be on the mend. That kind of motivates me when I strive for longer streaks, and helps me be more compassionate on myself if, 2-3 weeks in I'm still having urges.
NF is ideal (and the name of your journal, lol...), as it's all a part of the habits you want to change.
The indulgent road does seem easy, doesn't it? The urges sometimes feel like 'life-and-death', but the more you refuse to react to, or can dismiss them, the less urgent they will be. But this is not easy, in that there is discomfort in saying 'No' to these urges, but it will get easier- as you've experienced before.
What could I have done differently? ...when suddenly being left home alone? The weather wasn?t so bad. I could have grabbed my ipod and got out there, could have made a phone call and talked to someone while outside. The lazy part of me wanted to stay home ? I?d been planning home things; so I sat and I sat (in bed!), until indulging felt like a good idea. TBH it took me by surprised a bit, because I haven't succumbed to a relapsed like that in months.
Sure, anything to do instead of reacting to the urges, just make sure that you're not doing these things
because of the urges, as that reacts to them. Just let the urges be, acknowledge them without judgement, but do something else until they harmlessly subside. One can even sit there with the urges, ackowledging them, without acting on them, or responding to them, and notice that these urges do of themselves subside. Learning this is key to recovery.
I know what you mean about being taken by surprise. I had completed a
34 day stint before coming back to RN, and was surprized how deep into it I could go, despite having that streak! But, that is the power of habit that we're dealing with. But you can do this!
On Friday, when I started slipping but pushed through the urges ? I should have gone to my nofap material. My Why's, my affirmations and so on. On that note, I?ve been very focused these days on the positives of recovery. ?I?ll be more focused, more loving, I can work better, I can read and write more, etc?. I need to remind myself of the negatives of P more. It?s a huge motivation ? I hate the brain fog, the motivation it saps, the brainless monkey it turns me into, the hopelessness and depression it creates...
Will be back soon with a check in, and report on some tangible actions/ changes I've taken.
Yes, going to those things are important, but more- I would say- on a regular basis, at least when you're trying to start and maintain a real and sharp focus, which we need to seriously deal with this stuff. But (if I may say) I wouldn't do those things, however positive, just so you can 'push through the urges', because that's reacting to them, strengthening them. You don't want to 'push through', 'push against', 'fight against' or even 'reason against' the urges, as all these things only strengthen the same nueral pathways. You just want to acknowledge the urges non-judgementally, and breathe through them, and dismiss them as fleeting (albeit strong at times) thought. These are 'fight-or-flight' reactions that the urges bring on from the lower brain, but you from the higher brain (prefrontal cortex) can override and veto these urges, and simply let them pass.
But, yes, remember these negative feelings that you feel now, because in the future it will help you: like, what I'm feeling now with these urges is negative, but it feels far worse and for quite a while after giving in to these urges. So, dismissing urges is a little uncomfortable, but far less negative feeling compared to what comes after indulging them.
You got this, Joel. I believe in you!