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This article was co-written by Catherine Boswell, PhD. Catherine Boswell is a psychologist and co-founder of Psynergy Psychpogical Associates, a private therapy facility in Houston, Texas. With over 15 years of experience, Dr. Boswell specializes in treating individuals, groups of patients, couples and families with trauma, relationship problems, and trauma. in life. She holds a doctorate in counseling psychology from the University of Houston. Dr. Bowell teaches master’s degree students at the University of Houston. She is also an author, speaker, and coach.
There are 14 references cited in this article that you can view at the bottom of the page.
This article has been viewed 21,323 times.
Are you good at resisting temptation? All of us give in to temptation from time to time, but many seem to have better self-control than others. Temptation means the feeling of longing for something that is usually not good or right for you. Often, the temptation is to fulfill your own short-term desires without thinking about the consequences later on. [1] X Research Source Unfortunately, temptation can turn into an obsession. Giving in to temptation can leave you feeling dissatisfied, guilty, or annoyed. You should learn how to respond to temptation and increase self-control.
Steps
Reacting to Temptation
- As another example, if you’re in a relationship, you should be aware of who might tempt you to cheat on your partner. They could be a surprise ex, a coworker, or someone you interact with in private.
- However, the temptation is not always obvious. For example, say you are a salesperson and want to leave work early on Friday noon several times a month. Leaving a few times early isn’t a big deal, but it can be a factor in making your boss think you’re irresponsible, and this will affect your long-term goals, such as rewards. and promotion. [3] X Research Sources
- If you feel tempted to drink, the annual company party at the bar will challenge your resolve. You should beware of potential temptations and avoid them whenever possible. This way, you won’t let your guard down and will always be ready to deal with temptation. [4] X Research Sources Sheldon, OJ, & Fishbach, A. (2015). Anticipate and resist temptations to cause you to behave unethically. Journal of Personality and Social Psychology, 41(7), 962-975. doi:10.1177/0146167215586196
- If you cannot completely separate yourself from a situation or individual, you should try to control the situation so that it is difficult for you to act on your own temptations. For example, if you are tempted to secretly have sex with a friend, you might avoid being alone with that person. If you need to meet the person, you should go with a group of people. [5] X Research Sources
- For example, if you feel tempted by your desire to cheat on your lover and the person you’re interested in asks you out, flatly decline that person by saying that you already have a lover. Once the person knows this, he/she will be less likely to flirt with you in the future.
- Once you’ve trained enough, you can even resist temptation intentionally. You can go to the store and face your own temptation. [6] X Research Source However, this technique is not effective with addictions, such as drug or alcohol addiction. Visualizing yourself giving in or being exposed to a stimulus can form a trigger and make resisting temptation more difficult.
- For example, smoking a cigarette or eating a piece of cheesecake is unlikely to have major immediate and long-term negative consequences. However, smoking one cigarette makes you want to smoke more cigarettes, and increases the risk of overall negative consequences. And even a single cigarette can do immediate damage to the body and increase the risk of diseases like cancer. [8] X Research Sources
- Try to view your actions in a broader context. A small piece of cheesecake won’t hurt you, but if you’re trying to avoid sugar to become healthier, eating that crumb will prevent you from reaching your long-term goals. Over time, if you continue to give in to temptation, excess calories will also accumulate in your body. Thinking in this way, rather than on a separate basis, can help you improve self-control. [9] X Research Source
- You may also find that visualizing the long-term consequences helps you build your own resistance. For example, if you want to smoke, you can picture yourself as a cancer patient undergoing chemotherapy. Imagine how bad you feel, the cost of treatment, and how painful your family is. [10] X Research Source
- You can also do things that help you focus on those in need. You should focus your attention on the people who appreciate you instead of on yourself. This method will help you stop thinking about temptation.
- Establishing a specific “distraction plan” is a good idea. For example, you might tell yourself that if you feel the urge to smoke a cigarette, you’ll get up and go for a jog. This act will act as a distraction and also help improve your health.
- For example, if you feel tempted to cheat on your partner, you should avoid flirting with the coworker you’re interested in. Since you know you don’t want to cheat on the person you love, don’t act like you’re interested in that person. [14] X Research Source
- As another example, if you find it difficult to stick to your doctor’s low-sugar eating plan, you might decline an invitation to a party that will likely be filled with sweets and high-calorie foods. However, this will also limit your ability to communicate and interact with others, so you should think about whether this is the way you really want to do it.
Improve self-control
- Planning through the use of the term “if-then” can be quite helpful. For example, you might face a tempting situation like this: “If someone offered me a piece of cake at a party, I would say ‘Thank you, but I can’t eat it, I’m trying to control it. control your blood sugar’, and then strike up a conversation with someone near you.”
- For example, if you are at a party and are trying to control how much alcohol you consume, you can ask your companion to remind you of the plan you plan to make after having a glass of wine.
- Using technology also lets you know when it’s easy to give in to temptation. For example, you might find that you’re usually pretty self-indulgent on weekends.
- You should remember to agree to the terms of the challenge before you both begin.
- Try to write about something you are grateful for every day. [19] X Research Source Richard Wiseman, <i>59 Seconds: Think Less, Change More</i>, Chapter 1, (2010), ISBN 978-0-330-51160-5 Keep Your List With You and read it whenever you feel tempted.
- Another way to practice is to try to change or break your habit, even if it’s just a regular habit. So if you notice that you always brush from the right side of your mouth, you can make a conscious effort to start brushing from the left side.
- Establishing a daily routine is also a good way to practice. For example, you could make a plan to wake up at 7:30 a.m. every morning, including weekends, and eat a cooked breakfast instead of grabbing a donut. As you practice this habit, you will be able to develop self-control skills.
- You can also try to practice self-control in a more meaningful way, such as forming a plan to go to school by bike instead of motorbike. Getting in the habit of setting a goal for yourself and sticking to it can help you build the “muscle” of self-control.
Avoid Making Yourself Exhausted
- One study showed that students who had to exercise self-control on one task performed worse on the next task than students who had not yet used their “muscles”. of autonomy before undertaking the activity. [25] X Trusted Source American Psychpogical Association Go to Source So if you’re going to a party full of sweets and you want to stop yourself from eating them, make sure you don’t eat lunch either. next to an open box of donuts in the break room. The pressure of constantly resisting temptation can tire you out.
- Similar research has also found that decision-making can affect your self-control. If you know well that you will be faced with a situation that requires you to make a decision, such as a stressful meeting at work, you should try to avoid other situations that require you to stop yourself. against temptation that day. For example, it might be a good idea to say no to a big party in the evening if you know you need to make some decisions that day.
- Even a quick snack, such as a glass of lemonade or a slice of fruit, can help boost blood glucose levels and improve self-control.
- Consuming foods high in fiber, such as beans, oats, potatoes, and vegetables, will help stabilize glucose levels in the body instead of causing them to drop or rise. Digesting them will also take longer, helping you feel fuller for longer, and can help you fight food-related temptation. [27] X Trusted Source Mayo Clinic Go to Source
- Practice relaxation techniques every day, such as yoga or tai chi.
- Meditation can help many people relax.
- The deep breathing exercise is quite helpful, and you can do it anywhere and at any time.
- Full rest. You should sleep at least 7-9 hours a night, and maintain a regular sleep routine, even on weekends. [30] X Trusted Source Mayo Clinic Go to Source
Advice
- Many people are more susceptible to temptation than others, but anyone can practice and successfully use willpower to resist temptation. [31] X Research Source
This article was co-written by Catherine Boswell, PhD. Catherine Boswell is a psychologist and co-founder of Psynergy Psychpogical Associates, a private therapy facility in Houston, Texas. With over 15 years of experience, Dr. Boswell specializes in treating individuals, groups of patients, couples and families with trauma, relationship problems, and trauma. in life. She holds a doctorate in counseling psychology from the University of Houston. Dr. Bowell teaches master’s degree students at the University of Houston. She is also an author, speaker, and coach.
There are 14 references cited in this article that you can view at the bottom of the page.
This article has been viewed 21,323 times.
Are you good at resisting temptation? All of us give in to temptation from time to time, but many seem to have better self-control than others. Temptation means the feeling of longing for something that is usually not good or right for you. Often, the temptation is to fulfill your own short-term desires without thinking about the consequences later on. [1] X Research Source Unfortunately, temptation can turn into an obsession. Giving in to temptation can leave you feeling dissatisfied, guilty, or annoyed. You should learn how to respond to temptation and increase self-control.
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