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6 Effective Ways To Prevent Drug Addiction

6 Effective Ways To Prevent Drug Addiction

The best step in the prevention of drug addiction is avoiding the use of the drug in the first place. But then, it’s easier said than done. Most people begin taking drugs at a tender age, and before they realize the damaging impact addiction on their lives, they’re in great disorder. You don’t want to reach the point of seeking for treatment to stop taking a drug; you need to prevent it.

Here are top 6 ways to prevent drug addiction.

1. Understand how addiction develops.

Let’s agree, you wouldn’t wish to take a drug and end up being an addict. It starts as fun, and that’s how it develops. In teens, for instance, they may try out cigarettes, inhalants, and alcohol just to feel relaxed or for curiosity.

The person begins to use the drug regularly without knowing where it could lead them. You may start creating opportunities to use the drug. This may result in conflicts with people closer to you. It reaches a point where you’re finding it difficult to carry out your regular daily responsibilities without the influence of the substance. At this stage, you may experience several health changes such as loss of weight, gum disease, and other problems.

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A person may lose interest in self-hygiene and even lose family and friends. Substance dependence turns out to be a chronic disease which can only be controlled by a professional.

2. Avoid peer pressure.

Honestly, standing for what you believe when everyone else is doing something different is the hardest test ever. It’s not only hard for teens but for adults too. In drug abuse, peer pressure is the major cause of substance use.

A person’s desire to fit in a peer group is what encourages the person to use a substance. Research has shown that most people who began using drugs at a tender age were introduced by friends. Members of these peer groups often see the non-drug users as defiant.

You should listen to your gut feelings and if they say no, please do it with your mouth and walk the talk. Additionally, you should prepare for such high-pressure situations by imagining how you would handle a peer pressure situation or how you would assist a friend. Choose the right people to hang with. The right people are those that share your feelings about drugs and other things.

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3. Find the support you need.

People going through emotional distress are susceptible to drug abuse if they lack the right coping skills. There might be events or experiences in the past that affect your feelings and make you feel stressed.

If you feel that you have paranoia, depression, anxiety or other mental problems, you should seek social communities or spiritual organizations that can help you eliminate the negative emotions and behaviors in a healthy life-affirming manner. The problem with using drugs with mental disorders is that they only make your problem worsen.

4. Deal with life pressures.

With the busy and stressing world we’re living in, people feel like getting a reward at the end of the day is a good thing to do. Well, having a reward for a day well spent is not a problem, rewarding yourself with a drug is. Drugs only make life more stressful but most people come to realize this when it has turned sour.

To prevent using drugs as a reward, you need to discover new ways to handle stress and relax your mind and body. You can read a book, take up exercising, help the needy or do something productive. Doing these things will relax your mind and eliminate the feelings of drug use to relieve stress.

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5. Seek counseling.

Just in case you’re feeling that the substance abuse is getting out of control, it’s advisable that you talk to a counselor.

According to Alorecovery,counseling should be provided in a way that really works including knowledge about different life-skills, effective guidance and healthy life.

A good counselor will assist you to overcome your addiction. They’ll find out what triggers your behavior and work out on the triggers. They’ll also advise you on how to prevent a relapse in the best way possible.

6. Distract yourself from taking drugs.

When you want to avoid something uncomfortable like drug use, you desire to distract yourself from doing it. If drug use has become a pattern for you for a while now, you feel like stopping but you can’t which is an addiction. You can try distracting yourself by shifting your attention. It’s healthier to acknowledge and let go of these negative feeling.

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However, you should transform the distraction into a healthy distraction, rather than into an unhealthy one. Some distractions such as eating junks or taking alcohol are considered unhealthy. Healthy distractions include taking a walk, reading a book, eating a fruit and such. Choosing productive distractions, show that you respect and care for your body.

Conclusion

Nobody is safe from drug addiction, but you can always avoid it. With too many people ending up in rehabs, you don’t want to be one of them. Use this information to learn and help your friends and other peers to avoid drug addiction.

Featured photo credit: Pexels via static.pexels.com

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Nabin Paudyal

Co-Founder, Siplikan Media Group

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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