Rewiring Our Perception of Treats and Celebrations

Life can be a pressure cooker. Stress, societal expectations, and personal trials and tribulations can push us toward a tipping point. Unfortunately, many of us often turn to unhealthy coping mechanisms, such as excessive drinking, smoking, or unhealthy eating. We may see these behaviours as treats or celebrations, but what if we could rewire our perception to understand that these actions might not be as rewarding as we think?

The Lure of the Unhealthy

So why do we fall into these toxic habits? The answer lies at the intersection of biology, society, and culture.

From a biological perspective, activities such as eating fatty foods or drinking alcohol trigger the release of dopamine, the brain’s “feel-good” chemical. This immediate and tangible sense of reward can make these activities seem more attractive, especially during times of stress.

Our societal structure and cultural norms further encourage these behaviours. Consumerism, for instance, aggressively markets these unhealthy habits as glamorous, fun, or sophisticated. The narrative around ‘letting loose’ on the weekend with a drink, or ‘treating’ oneself with fast food or sweets, has been deeply ingrained into our collective psyche.

The Rat Park Experiment: A Lesson in Context

The Rat Park experiment, conducted by psychologist Bruce Alexander in the late 70s, provides some compelling insights into why we may choose toxic coping strategies. The experiment showed that rats in a stimulating and social environment were less likely to consume morphine-laced water than those in isolated and barren conditions. This suggests that an enriched environment and meaningful social interactions can significantly reduce the allure of harmful substances.

Applying the lessons from Rat Park, we can see that our surroundings and social connections greatly influence our behaviours. It emphasises that creating an enriched, supportive environment and nurturing fulfilling relationships can help deter us from unhealthy coping mechanisms.

Rewiring our Perception: Unmasking and Replacing Toxic Behaviours

Acknowledging the problematic nature of these behaviours is the first step towards change. It’s essential to unmask these damaging activities for what they truly are – temporary fixes that ultimately exacerbate our problems.

Changing our behaviours is not just about stopping the harmful activity; it’s also about replacing it with healthier alternatives. And to do this, we need to reframe how we view these healthier pursuits – not as chores, but as rewarding and pleasurable activities.

1. Redefining Rewards

It’s crucial to redefine what constitutes a treat or a celebration. A celebration could be a walk in the park, a yoga class, or cooking a healthy meal. A treat could be a rejuvenating massage, reading a good book, or spending time on a beloved hobby.

2. Cultivating a Positive Environment

As the Rat Park experiment suggests, a supportive and stimulating environment can deter unhealthy behaviours. Cultivating such an environment involves creating positive social networks, fostering a balanced work-life relationship, and ensuring regular mental and physical stimulation.

3. Mindful Consumption

Being mindful of what we consume, not just physically but also mentally, can help in this rewiring process. This means being critical of the societal and cultural narratives that glorify unhealthy behaviours and being aware of how these narratives influence our choices.

4. Seeking Support

Seeking professional help can also be beneficial in this journey. Therapists or counsellors can provide strategies to cope with stress and other triggers that might lead to unhealthy behaviours.

Changing deeply ingrained behaviours is not an overnight process; it’s a journey. But it’s a journey worth taking for the sake of our wellbeing. By unmasking toxic coping strategies and embracing healthier pursuits, we not only improve our physical health but also our mental and emotional wellbeing.

5. Fostering Self-Compassion

Self-compassion is key to this transformation. Often, unhealthy behaviours are fuelled by self-critical thoughts and feelings of unworthiness. By practising self-compassion, we can learn to be kinder to ourselves, understand our mistakes and struggles as part of the shared human experience, and maintain a balanced perspective during difficult times.

6. Embracing Healthy Habits

Make healthy habits a part of your lifestyle. Exercise, meditate, eat nutritious food, ensure adequate sleep, and pursue hobbies and interests that enrich your life. Once these become an integral part of your routine, they cease to be tasks and instead turn into activities that you look forward to.

7. Celebrate Progress, Not Perfection

It’s important to recognise and celebrate progress, however small. Every step towards healthier habits, every time you choose a positive coping mechanism over a harmful one, is a win worth celebrating. These celebrations reinforce the pleasure derived from healthy choices, making it easier to continue on this path.

Shifting Society and Culture

While individual efforts are crucial, societal and cultural shifts are equally important. We need to challenge the narratives that encourage toxic behaviours and redefine the concept of treating ourselves. Schools, workplaces, and communities can play a pivotal role in this, promoting physical activity, healthy eating, mental health awareness, and social connectivity.

Rewiring our perception to see healthy pursuits as treats rather than chores and damaging activities for what they are is no small task. It’s a transformative journey that requires time, effort, and patience. However, the rewards of this shift — improved physical and mental health, increased self-esteem, and a more fulfilling life — make this journey well worth the effort.

Breaking My Addictions Summary

By shifting our perspectives, we can not only transform our own lives but also influence those around us, potentially catalysing a broader societal shift towards healthier, happier lifestyles. It’s a potent reminder that, as individuals, we have the power to effect significant change, starting with ourselves.