Page 43 - Teen Manual

Ineffective Behaviors
Introduction to Ineffective Behaviors
CORE CONCEPT: Understanding ineffective behaviors is the first step to overcoming them.
Ineffective behaviors happen when a person compulsively engages in a behavior despite its harmful consequences. Signs of an ineffective behavior include a preoccupation with the behavior along with a lack of control over it, despite significant negative consequences. Ineffective behaviors are typically characterized by immediate gratification or reward followed by delayed costs and harm. Common ineffective behaviors include:
• Alcohol and/or drug use
• Excessive eating or addiction to certain foods (e.g., sugar, fast food) • Spending money/shopping
• Gambling
• Harmful relationships
• Exercise
• Internet use
• Sex and/or pornography
People with ineffective behaviors often experience tolerance and dependence. Tolerance means that more and more of the addictive substance or behavior is needed to feel the “fix,” and dependence means that reducing and/or stopping an ineffective behavior causes withdrawal symptoms. Some withdrawal symptoms are physical—such as fatigue, vomiting, and loss of energy—while others are psychological and emotional. All withdrawal is uncomfortable or painful, making the person vulnerable to falling back into the behavior.
Stopping an ineffective behavior is difficult, and it often requires the help of a professional and/or a strong and positive support system. Giving up the immediate rewards, facing up to withdrawal and other consequences, and reaching out to others is hard. In the early stages of change you may not even know or want to accept that you have a problem. See the Ineffective Behaviors Checklist worksheet to evaluate your situation. If you question whether your behavior is an addiction, it is also helpful to:
• Complete a Pros and Cons assessment (see Distress Tolerance module) todetermine the pros and cons of engaging in the behavior.
• Educate yourself about the risks and costs (physical, psychological, emotional, relational, financial, etc.) of the substance or behavior.
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