Ep. 64 - Will I Switch to Another Bad Habit or Addiction?
When dealing with gambling problems, many people wonder about switching bad habits or addictions. They ask:
If I stop gambling, am I going to pick up another bad habit or addiction?
Since I had problems with drinking and/or drugs in the past, am I destined to keep replacing one addiction with another?
Do I have an addictive personality?
Will I always take things to the extreme? Even healthy things such as exercise?
Substituting or switching addictions, which is often called cross addiction can be frustrating, de-moralizing and really dammaging to a person’s life. So, these are important questions to ask.
In episode 64 of our podcast, Fold em: Help for Gambling Problems, we tell you what you need to know about switching addictions so you are more informed and better able to prevent it from happening to you. We’re joined again by our experts on gambling and the brain - Dr. Iris Balodis and Deirdre Querney, MSW from Brain Connections.
Tune in and learn about:
Can someone have an addictive personality?
What research tells us about why some people switch addictions
How to create real and long-lasting wellness for yourself with freedom from addiction (Yes, it is possible!)
Listen now to episode 64 of Fold em by clicking on the green play button at the top of the blog.
If you prefer to tune in directly from Apple Podcasts or Google Podcasts, click on the red “Listen and Subscribe” button below.
Research debunks the idea that we are destined to keep slipping into one bad habit or addiction after another
Long-term and lasting change is definitely possible!
Do I Have an Addictive Personality?
We hear about this idea of an addictive personality a lot - both in popular culture and in the addiction research literature. It’s one way that people explain switching addictions - by saying that there is one underlying aspect to their personality that leads them to addiction. Dr. Iris Balodis, who joins us in this episode of Fold em and is the Associate Director of the Peter Boris Centre for Addictions research tells us that there is no research backing up this notion of an addictive personality. She goes on to say, "The truth is that people are complex. There is no single set of personality or psychological characteristics that can fully predict someone becoming addicted.”
Dr. Balodis then points out other interesting findings in the research related to switching addictions:
Genetic factors (such as having a first degree relative with a substance addiction) and environmental factors (such as stress) play very central roles in the development of addictions
One personality characteristic that contributes to addiction is impulsivity. This is the tendency to act with little or no thought about the consequences. Impulsivity isn’t all bad. It can help you to recognize fun and jump at it. But, it can create problems if you engage in a fun activity without fully thinking through the negative consequences, such as spending needed gas money on lottery tickets or joining colleagues for a celebratory night at the casino after you promised yourself and family you wouldn’t go there again.
We are now seeing that there may be similar underlying issues that can lead to both mental health issues and addictions. For example, someone may have difficulties coping with emotions such as fear, anxiety or loss. This might contribute to depression but also to a gambling problem. Depression, anxiety, smoking and drinking problems commonly occur with gambling problems.
So, while the research doesn’t back up the notion of an addictive personality, it tells us that other factors that can create risk for gambling problems and addiction, such as a genetic history, stress and impulsivity. Fortunately, there are ways that you can counter this. For example, Deirdre Querney tells us that you can strengthen your ability to manage stress and to “pause” when being impulsive. Also, slowly and steadily caring for your mental health goes hand-in-hand with staying free from addictions.
How Do I Protect Myself From Switching to Another Bad Habit or Addiction?
A key message from Iris and Deirdre in this episode of Fold em is that it is absolutely possible to create real and long-lasting change for yourself. You can not only live a life without gambling problems and addiction but you can also have a life that feels good!
Before we tell you how to do that, there are a few more important pieces from the research on gambling problems and the brain that Dr. Balodis shared with us. Here’s the key points:
The Reward Hub in the Brain: Research has shown that people with gambling problems and people with substance use concerns show reduced activity in the Reward Hub of their brain in response to natural rewards. Our brains have evolved to respond positively (e.g. light up) to natural rewards such as food, sex and healthy companionship to help us survive. Unnatural rewards trigger that positive response in our brain but aren’t important for our survival. Gambling and gaming are well designed to trigger the reward hub in our brain. This means that individuals with gambling problems may seek out gambling (as well as gaming, shopping, food and alcohol and drugs) as a quick way to feel a lot of excitement or to escape.
The Top-Down Control Network in the Brain: This part of the brain acts as the “brakes” to the Reward Hub. It helps us to notice and then stop our response to “rewards.” You can imagine that it’s important to “put on the brakes” when we are doing things to the extreme, such as gambling. However, research has also shown that the Top-Down Control Network (brakes) of people with gambling problems as well as heavy smokers don’t always recognize the need to stop and are less consistent with stopping when needed. This means that individuals with gambling problems may have a harder time knowing when to pull back from activities that feel really exciting.
Delayed Rewards: Further research asked people to choose between getting $10 now or getting $100 next week. People with gambling problems were more likely to choose the smaller, but immediate reward over the larger but delayed reward. Dr. Balodis explains that the Reward Hub in the brain of individuals with gambling problems were shown to have less of a response to delayed rewards, e.g. $100 next week OR the benefits of slowly getting stronger after working out at the gym for a few weeks. This means that small instant gratification, such as from gambling, having a drink or gaming can feel easier and more appealing than long-term rewards.
So, back to our original question: How Do I Protect Myself From Switching to Another Bad Habit or Addiction? Deirdre and Iris have some good news on this front. Studies are showing us that the brain can change and heal. Specifically, that activitiy in the Reward Hub can change after a period of abstinence from addictive behaviours. This means that it will start to light up more in response to “natural” rewards.
Here’s what Deirdre and Iris suggest for protecting yourself from switching bad habits of addictions:
Think long-term: Encourage yourself to not only for stepping back from a gambling problem, but also to have a longer-term vision of growing a healthier you (including your brain!).
Bring on the natural rewards: Research shows that after 4-months of abstinence from substances, the Reward Hub in the brain was responding properly to non-drug cues. This tells us that the brain can change and heal. Slowly and steadily help your brain change by pursuing “natural” rewards such connecting with healthy people or a pet, exercising and eating well (in moderation) and spending time in nature.
Tune up your brakes: Strengthen your brain’s ability to recognize and apply the brakes with impulsive activities that could have negative impacts. This might involve pausing for 15 minutes and “playing the tape through” to think about all the consequences that could come from a behaviour or activity. It could also involve knowing what negative behaviours are most likely to really draw you in and deciding to put up blocks to those. It will likely be genuinely hard at first and you will need lots of support, but your ability to brake will get more responsive and stronger over time.
Expand Your Delayed Rewards: Instead of substituting gambling with another quick fix, think about how you might have more parts of your life that you grow over time. This might be the pleasure that comes from a hobby you have worked on for a long time, a friendship that you invest in, volunteer work that gives to others, steadily taking steps to address physical or mental health issues that have been needing your attention, or deepening your spiritual life. With all of these, the satisfaction and joy you experience over time will not only keep you away from gambling (and other bad habits) but also be really meaningful.
Get Support: It can be challenging to keep up with working on long-term change, especially when you don’t feel much benefit in the beginning and you’re starting from a pretty low place. Whether you connect with a counsellor, recovery group, or have other people in your life to encourage you on, bring in others to give you feedback, increase your self awareness, and find ways to keep your momentum going.
If you would like to hear more from Deirdre Querney and Iris Balodis about how to protect yourself from switching bad habits or addictions, listen now to Episode 64 of Fold em. Click on the green play button at the top of this blog or on the red “Listen Now to Fold em” at the bottom of this blog. You can also visit the Brain Connections website and read their handout on Switching Addictions.
What Support is Available to Help Me or a Loved One With Gambling Concerns?
For Residents of British Columbia:
Gambling Support BC
If you live in British Columbia, you can connect with Gambling Outreach Support anytime. To do so, click on the red “Connect with Support in BC” button below. Or, go to the Gambling Support BC website. You can also access these services through the Gambling Support Line. It is available 24/7 at 1-888-795-6111.
Gambling Support BC services are available to any British Columbia resident experiencing problems from gambling. You don’t need to stop or quit gambling or be self-excluded to access these free supports.
Our counselling and outreach services can help you figure out how to manage gambling concerns, including how to control or stop gambling. You decide what will work for you.
You can talk to an outreach support person about next steps for yourself if you aren’t wanting counselling. They can help you find self-help resources or local community resources and make a plan that meets you where you are at.
Outside of British Columbia
Canada: www.gamblingguidelines.ca/getting-help
United States: National Council on Problem Gambling
United Kingdom: GamCare
Australia: Gamblers’ Help
If you live outside of these countries, search online for “Gambling Help” in your country
Online Support and Meetings:
Gamblers Anonymous and GamAnon
GamTalk (online chat forum)
To learn more about gambling concerns and how to access resources and support, go to the home page of this website, click on the red “Learn More” button below, or connect with us through Facebook.
Fold em is funded by Gambling Support BC. We welcome your feedback and ideas for topics for upcoming episodes. Reach out through the Contact Us page on this website or through email at Foldempodcast@gmail.com.