No matter whether it's a January without alcohol or just vegan food, at the beginning of the year many give up certain foods or their bad habits in an attempt to live healthier. Promises at the beginning of the year are a good thing, but anyone who would like to achieve a qualitative change in their lifestyle should be aware of one thing - people are largely subject to their habits.
Habits must be replaced with new ones
Neurologist Henning Beck explains habits as a three-stage process, writes ARD. First, there is a typical stimulus, some usual situation. Then comes the routine, the automated way in which a person begins to react to this situation and this begins to bring him satisfaction, explains the specialist. "It can be about anything - a morning run, for example, but also lighting a cigarette after dinner".
According to Beck, habits are not meaningful to the person, but are carried out subconsciously. If you want to somehow change this "automated" behavior, the best way to do it is to create a new habit that will "erase" the old one. For example, daily eating chips in front of the TV should be replaced with eating an apple. Of course, not every change in nutrition automatically means a change in habits. Often the biggest challenge is to give up something.
When you stop doing something you are used to, an unpleasant feeling also comes. It is related to the lack of dopamine, Beck explains to ARD. "The parts of the brain that process "reward" for a behavior are less active, so giving up a habit feels like a punishment". This is related to the fact that everything is relative for the brain - it doesn't take into account what we have, but focuses on whether something has increased or decreased. Setting goals for the future is an extremely complex process for the brain. With setting larger goals, satisfaction comes only after time, and with it the change in the brain's perceptions. For example, someone who starts training today will not expect to have a perfect figure immediately, but sooner or later they will be rewarded for their efforts.
How can a person give up something long-term
To abstain successfully, Henning Beck advises starting with easier behavioral changes so that the brain rewards you faster. So, for example, novice runners shouldn't sign up for a marathon right away, but start with a shorter run. "It's better to start small and increase it if it works." Social control can also help, he says. If you let your friends and family know about your plan, you'll have more pressure to stick to it so that you don't lose the good opinion of others about yourself. Relapses are part of the process - the important thing is to keep changing your behavior.
Sometimes quitting is easier, sometimes it's harder. Tanya Endras is a professor of addiction research at the Technical University of Dresden. She advises answering one question. "The most important thing is to be aware of your motivation: Why am I doing this?" The more clearly and categorically someone can answer this question, the easier it is to implement the plan with motivation, the expert tells ARD.
The problem with addictions
But there are limits: If you find that giving up alcohol, for example, is impossible for your body and mind, you should take a critical look at yourself. Then you may already have an addiction, says Tanya Endras. "The most important question is: do I have control over my consumption? Can I decide: I will not drink alcohol today?" Addiction can manifest itself both physically and psychologically; for example, when your thoughts revolve around only one thing and you neglect other things or people in your daily life.
In such a case, Endras warns against trying to stop on your own. "There may be side effects, especially with alcohol withdrawal." From a slight tremor to an epileptic seizure, the body of an addict reacts very differently, says Endras and recommends medical help, for example in addiction counseling centers. Anyone who has ruled out the possibility of being an addict can or should take up the desire to change, especially after the New Year, says neurologist Beck, quoted by ARD.
Author: Aniko Schusterius (ARD)