changing behaviours

Therapy for changing behaviours and unhelpful habits

Hypnotherapy and talking therapies can help change behaviours
It may be a celebration, but when you can’t stop, you have a problem….

Breaking Free from Addiction and Habitual Behaviours

Addictions and habits can dominate our lives, often without us fully understanding why we feel so compelled to repeat certain actions, even when we know they are harmful. Whether it’s smoking, overeating, excessive screen time, or more subtle behavioural patterns, many people struggle to control these urges. The good news is that effective therapeutic interventions, including Solution-Focused Therapy (SFT), Cognitive-Behavioural Therapy (CBT), Human Givens (HG), and hypnotherapy, offer strategies to help break the cycle.

We’ll explore the science behind habits and addictions, the role of dopamine, triggers that reinforce behaviours, and how targeted therapy can help overcome these issues.

1. What Is an Addiction or Habit?

Habits are automatic behaviours we repeat, often unconsciously. They can be helpful, like brushing your teeth, or unhelpful, such as biting your nails. Addictions, on the other hand, involve compulsive behaviours or substance use that become difficult to control despite negative consequences.

The key difference between a habit and an addiction lies in the degree of dependency and the emotional or physical withdrawal symptoms that occur when the behaviour or substance is stopped. Whether it’s a habit or an addiction, the brain’s reward system plays a crucial role in maintaining these patterns .

2. Understanding the Role of Dopamine in Addictive Behaviours

Dopamine is a neurotransmitter that plays a major role in reward-motivated behaviour. When we engage in pleasurable activities, such as eating chocolate, using social media, or drinking alcohol, dopamine is released in the brain, reinforcing the behaviour by making us feel good. This is often referred to as the brain’s “reward system”.

Addictions hijack this reward system. The more we repeat an action that releases dopamine, the more our brain begins to crave it, creating a cycle where we feel compelled to engage in the behaviour to maintain that same level of pleasure or relief. Over time, the brain becomes less sensitive to dopamine, which means individuals need to increase their engagement in the behaviour to feel the same effects.

3. Triggers: The Impact of Place, Time, and Emotional States

Addictions and habits don’t operate in isolation—they are often linked to specific triggers that prompt the behaviour. These triggers can be external, such as being in a particular place or around certain people, or internal, like experiencing stress or boredom. Understanding these triggers is key to breaking free from unwanted behaviours .

For instance, someone trying to quit smoking may find it more difficult when they are in a place where they used to smoke, or when they feel anxious. Identifying these patterns can help individuals become more aware of their urges and create strategies to avoid or manage them.

4. Popular Addictions and Habits People Struggle With

The list of potential addictions and habits is long and varied. Here are some of the most common ones people seek help for:

  • Smoking or vaping
  • Alcohol or drug use
  • Overeating or unhealthy eating patterns
  • Gambling
  • Social media or internet addiction
  • Shopping or spending
  • Video games
  • Nail-biting or skin-picking
  • Excessive exercise or work

Each of these behaviours can be triggered by different factors and have varying impacts on an individual’s mental and physical health. Therapy can provide the tools to understand and overcome these issues.

5. How Solution-Focused Therapy (SFT) Can Help with Addiction and Habits

Solution-Focused Therapy is a forward-looking, goal-oriented approach to therapy that focuses on what a person wants to achieve rather than dwelling on the problem itself. In SFT, we work together to identify the positive changes you wish to make and the steps needed to get there.

When it comes to habits or addictions, SFT helps by:

  • Shifting the focus from the addictive behaviour to envisioning life without it.
  • Building on past successes and identifying what has worked before.
  • Encouraging small, achievable steps towards the desired outcome.
  • Maintaining a positive, empowering mindset that fosters resilience.

SFT is particularly useful for people who feel stuck in their habits or addictions and need a clear path forward.

6. Cognitive-Behavioural Therapy (CBT) and Its Role in Tackling Addictions

Cognitive-Behavioural Therapy (CBT) is another highly effective tool for overcoming addictive behaviours. CBT focuses on the connection between thoughts, emotions, and behaviours. Many addictive behaviours are maintained by irrational or negative thought patterns, such as, “I’ll never be able to quit,” or, “I need this to cope with stress.”

In CBT, you learn how to:

  • Identify and challenge these unhelpful thoughts.
  • Replace them with healthier, more balanced ways of thinking.
  • Develop coping mechanisms to manage triggers and cravings.
  • Practice relaxation techniques to reduce stress.

CBT is evidence-based and has been shown to be particularly effective in treating addictions, as it helps individuals break the mental and emotional connections that sustain the behaviour.

7. How Human Givens Therapy Addresses Addiction

Human Givens (HG) therapy is based on the idea that every human has a set of essential emotional needs, along with the innate resources to meet those needs. When these needs are not met in healthy ways, it can lead to distress and, in some cases, addiction.

Common unmet needs that contribute to addiction include:

  • The need for security – Feeling safe and free from fear.
  • The need for attention – Feeling valued by others.
  • The need for autonomy – Having a sense of control over one’s life.
  • The need for intimacy – Having close, meaningful relationships.
  • The need for achievement – Feeling competent and capable.

Addictions often arise as a way to cope with unmet needs. For example, someone might turn to alcohol as a way of numbing emotional pain or to feel more confident in social situations. HG therapy helps individuals identify which emotional needs are not being met and offers practical solutions to address them.

By understanding the underlying cause of an addiction—whether it’s loneliness, boredom, or lack of purpose—HG therapy helps individuals find healthier, more sustainable ways of meeting those needs. It offers a holistic framework to restore emotional balance, making it easier to break free from the addictive behaviour.

8. How Hypnotherapy Breaks the Cycle of Addiction

Hypnotherapy can be a powerful tool in addressing both habits and addictions. By guiding individuals into a deeply relaxed state, hypnotherapy allows access to the subconscious mind, where many of our automatic behaviours and responses are stored . In this state, individuals are more open to suggestions and able to reframe the way they think about their addictive behaviour.

During hypnotherapy for addiction, we work to:

  • Uncover the root causes of the addiction or habit.
  • Reinforce positive behaviours and beliefs that support change.
  • Address underlying emotional triggers, such as stress or anxiety.
  • Build confidence in your ability to resist cravings and make healthier choices.

Hypnotherapy can also help in managing withdrawal symptoms and reducing the anxiety associated with breaking free from an addiction .

9. Creating Lasting Change: The Importance of a Holistic Approach

Breaking an addiction or changing a habit is rarely about willpower alone. It involves understanding the interplay of your brain chemistry, environment, triggers, and emotional state. By combining Solution-Focused Therapy, Cognitive-Behavioural Therapy, Human Givens Therapy, and hypnotherapy, you can address both the mental and emotional aspects of your behaviour.

This holistic approach is key to creating lasting change. You are empowered to visualise your success, challenge your limiting beliefs, and reprogram your subconscious mind. Most importantly, you’ll develop practical strategies to manage triggers and prevent relapse, allowing you to move forward with confidence.

Read John’s Story

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  10. Freedom from Addiction: The Secret Behind Successful Addiction Busting by Joe Griffin and Ivan Tyrrell | 20 May 2004