You Better

What Makes Habits Hard to Stop

Published

5 months ago

January 10, 2025

Man sitting at a table with empty plate and cigarette packFeatured Image Description:
This image shows a man sitting alone at a table. There is an empty plate and a cigarette pack in front of him. He looks confused and tired. The blue background shows a calm but serious tone. This picture shows how people feel when trying to stop a strong habit.Featured Image Title:
Confused Man with Habit Items

Man looking confused in front of empty plate and cigarette pack

Some habits start small. Some start because of stress or boredom. Over time, they grow strong. A person may want to stop, but their body and mind feel different. It is not easy. Even after deciding to stop, the urge comes again. This can confuse someone. They may ask, “Why is this hard?”

Habits form from repeated actions. The brain stores these actions. Later, it brings them out when it feels the same mood or place. This is how routines start. For example, if someone smokes every time they feel angry, the brain connects smoking with anger. So next time they feel angry, the brain wants that same action again. This link between feeling and action makes the habit strong.

The brain uses a system called reward. When someone does something and feels good, the brain records it. It becomes like a reward. Even if the habit is harmful, like eating too much sugar, the brain still remembers the good feeling. This is why stopping feels like losing something. The brain does not want to lose rewards.

Some people also feel shame. They think they should stop quickly. They try to stop many times. When it does not work, they blame themselves. But stopping habits takes time. It is not about weakness. It is about how the brain and body react. Understanding this can help people be more patient with themselves.

Triggers can make a habit return. Triggers are things that remind the brain of the habit. It can be a place, a sound, a person, or a feeling. For example, if someone always drinks alcohol with friends, seeing those friends again can make the urge return. To stop a habit, the person must first notice the triggers.

It helps to write down what happens before the habit. What time? Where? What feeling? This helps the person see the pattern. Once they know the pattern, they can plan for it. They can avoid some triggers. Or they can change how they react to those triggers.

Changing the environment can help. If someone smokes when they sit in a corner, they can move the chair. They can use that corner for something else. This tells the brain a new message. It starts to break the old link. Slowly, the new action can take over.

Some habits are linked to emotions. If someone feels lonely, sad, or stressed, they may eat or drink more. To change this, they must also find new ways to manage feelings. Talking to a friend, taking a walk, or even deep breathing can help. These are small steps, but they work better than only using willpower.

Willpower can fail when someone is tired or stressed. That is why good sleep, food, and rest are also important. When the body is strong, the mind can fight back. If someone tries to stop a habit when they are weak, the habit may win. So it is better to plan changes during calm times.

Starting small makes change easier. Instead of saying, “I will never smoke again,” they can say, “Today, I will not smoke.” If they pass one day, they can try the next. This gives them a win. Wins help build belief. Slowly, these small wins grow into a new habit.

Tracking progress also helps. They can mark each day they win. Seeing many marks gives them hope. If they fail one day, they should not stop. They can learn from it. What made them fail? What can they do next time? This keeps the goal alive.

Support from others is useful. They can talk to someone who understands. It can be a friend, family, or support group. When someone listens without judging, it becomes easier to keep going. Also, sharing the goal with someone makes it real. It gives them someone to report to.

In some cases, professional help is needed. If a habit is strong, like drug use or gambling, the person may need a therapist or doctor. These people understand how habits work. They can give better steps. They can also help the person deal with deeper pain.

Sometimes, people replace one habit with another. This can be good or bad. If someone stops smoking but starts eating too much, it is not a win. But if they start exercising instead of smoking, that is better. So it is important to choose what replaces the habit. It must give a good feeling too, but not harm.

Rewards are still useful. When someone avoids a bad habit for one week, they can give themselves something good. It does not have to be money. It can be rest, fun, or a small gift. This reward tells the brain that the new way is also good.

Some people write letters to themselves. They write why they want to stop. They write what the habit is doing to their life. Later, when they feel weak, they read that letter. It reminds them why they started. This helps them keep going.

Time is important. Habits take time to grow. They also take time to stop. Some people say 21 days. Others say 66 days. But it depends on the person and the habit. The key is to keep trying.

Relapse is common. It means going back to the habit after stopping. It does not mean failure. It means the habit is still strong. But the person can try again. Each time, they learn more. This makes them stronger. It is like building a new road in the brain. The old road is still there, but the new one grows with use.

Avoiding shame is important. Shame makes the person feel small. It makes them hide. But sharing the journey makes it easier. Telling someone, “I am trying to stop this,” is brave. It invites help. It opens the door to new ways.

Some apps help people track habits. They can set reminders, mark days, and show progress. Some people use calendars or notebooks. These tools are not magic. But they make the goal clearer. They make it easier to see how far someone has come.

One way to win is by setting a new identity. Instead of saying, “I am trying to stop,” the person says, “I am not that person anymore.” This sends a message to the brain. It tells the brain to look for new actions. It also helps the person believe in change.

Belief is not enough. Action must follow. But belief is the start. If the person believes they can win, they will try more. If they do not believe, they will stop trying. So even a small success matters.

Some habits are not just physical. They come from deep thoughts. These thoughts say things like, “I am not good enough,” or “I will always fail.” These thoughts must also change. Talking to a counselor can help. Reading helpful books can also help. Changing thoughts is part of changing habits.

When someone wins, they must remember how it happened. What helped them? What did they avoid? They should keep a note. Later, they may help someone else. This gives their journey more value.

Habits grow in silence. But change happens with effort. Even if no one sees it, every small change counts. Every day without the habit is a day closer to freedom. It is slow. It is not perfect. But it is possible. And that is enough to keep going

You Better

Simple Ways to Handle Headache at Home

Published

4 months ago

January 31, 2025

Dave

Woman treating headache with cold cloth and water.Featured Image Description:
The image shows a woman sitting on a chair with her eyes closed. A clean wet cloth is placed on her forehead. A glass of clean water is on the table near her. The background is calm and simple. This picture shows how people use simple home care for headache.Featured Image Title:
Woman Using Cloth for Headache Relief

A woman sits quietly with a wet cloth on her forehead and a glass of water beside her.

Headache can come any time. It can disturb your day. It can stop you from working or resting well. Sometimes the pain is small. Sometimes it is strong. You do not always need medicine first. Some things at home can help. Some changes to your habit can also help. This is not for every kind of headache. If your headache is strong every day or you see light or vomit, go to a clinic. But for normal headache that comes once in a while, these simple ways may help you feel better fast.

Drink water slowly. When the body does not have enough water, it can cause headache. Dehydration headache can go away after you drink water. Do not drink too fast. Drink small small. Use clean water. Room temperature water is better than cold water.

Find a quiet place and lie down. Noise can make headache worse. Bright light can also disturb your head. If possible, go to a dark and quiet room. Lie flat. Close your eyes. Breathe slowly. Do not press your eyes.

Put cold cloth on your forehead. If you feel hot in your head, a cold wet cloth can help. Use clean water and cloth. Press it gently on your forehead. Keep it there for about 15 minutes. Remove and rest. You can do it two or three times if the headache is still there.

Put warm cloth on the back of your neck. If your neck or shoulder is stiff, warm cloth may help. Warm not hot. Use it to rub gently. If you have hot water bottle, you can use it. But cover it with towel before use. This can help relax the muscles and reduce the pain.

Rest your eyes. Too much screen time can cause headache. If you look at phone, computer or TV for long time, stop. Close your eyes for few minutes. Blink slowly. You can also look far away to rest your eye muscles. Doing this every 20 minutes can help stop headache from starting.

Massage your head with your fingers. You can use your fingers to rub your temple slowly. This means the soft part beside your eyes. Rub in a small circle. You can also rub the back of your head and your neck. Use oil if needed. Peppermint oil or menthol balm can make the head feel cool and reduce the pain.

Do not skip food. Hunger can bring headache. Make sure you eat. Eat food that has energy. Do not wait too long before eating. But do not overeat. Also avoid food that triggers your headache. For some people, this may be oily food, chocolate, or too much coffee.

Check your posture. If you sit too long in bad position, it can cause neck pain and headache. Sit up well. Put both feet on the floor. Do not bend your neck for long time. If you work on phone or computer, raise it to your eye level. Stretch sometimes.

Sleep well. Lack of sleep can cause headache. Oversleep can also bring it. Make sure your sleep is regular. Sleep in dark, quiet place. Do not eat late. Avoid strong light and loud sound before sleep. Wake up the same time every day.

Try ginger tea. Ginger can help reduce headache, especially if the headache is from stress or cold. You can boil fresh ginger in water. Drink it warm. Do not add too much sugar. If you are pregnant or have ulcer, ask a doctor before using ginger every day.

Breathe slowly and relax. Stress can make headache worse. Sit down and breathe in slowly. Hold it for two seconds. Breathe out slowly. Do this five to ten times. You can also listen to soft sound. Some people also pray or meditate to feel calm.

Avoid loud noise and strong smell. Some people get headache from perfume, smoke, or loud generator sound. Stay away from these things when you feel headache. Use soft smell or no smell at all. Close windows if the air outside is dirty.

Use over-the-counter pain tablet only when needed. If natural methods do not help, you can use paracetamol or ibuprofen. Do not take too much. Follow the instruction on the pack. Do not mix drugs. Do not take drugs with alcohol. If headache comes back after medicine wears off, do not keep taking more.

Avoid alcohol and smoking. These two can cause or increase headache. Alcohol removes water from your body. Smoking affects your brain and blood. Even passive smoke can cause headache. Stay away from it.

Write down when headache comes. This can help you know what triggers it. Write the time, what you were doing, what you ate, how long it lasted. Over time, you may see a pattern. Then you can avoid those things.

Use low brightness on phone or computer. Bright light from screen can strain your eyes and cause headache. Reduce the brightness. Use blue light filter. Some phones have reading mode or night mode. These reduce the stress on your eyes.

Avoid chewing gum or hard candy. Some people get headache from chewing for long. The movement of the jaw can affect your head muscle. If you notice this, stop chewing gum or any hard thing when headache starts.

Take a short walk. If you sit in one place for long, take a short walk. Move your legs. Breathe fresh air. Walking slowly for ten to fifteen minutes can help reduce stress and increase blood flow.

Use peppermint oil gently on your forehead. This oil feels cool. It may help reduce the pain. Put small amount on your finger. Rub gently on your forehead and temple. Do not let it enter your eyes. Do not use too much. Wash your hand after use.

Reduce caffeine slowly. If you take coffee or energy drinks too much, your body may depend on it. If you stop suddenly, it may cause withdrawal headache. Reduce it slowly. Drink more water to help your body adjust.

Stay in cool place. Too much heat can bring headache. If the weather is hot, stay where there is fan or air. Drink water often. Bath with cool water. Wear light clothes. Avoid sun between noon and 3pm.

Do not press your head. Some people try to press the head hard when they feel pain. This may make it worse. Use light touch. Rest more. Do not use heavy scarf or tight cap.

Try to keep a regular routine. Sleep, food, rest, and activity should be balanced. If your daily life changes too much, it can affect your body. Keep time for work, rest, and food.

Talk to a health worker if it happens often. If your headache is not going after all these steps, or if it keeps coming back, go to the hospital. Some headache may be sign of other sickness. It is better to check it early. If your vision is blurry, if you feel weak, or if the headache is strong and new, do not delay.

If you are taking new medicine, read the side effect. Some drugs can cause headache. If you start a new drug and notice pain in your head, ask your doctor. Do not stop the drug on your own.

Always protect your eyes. If you work under sun or strong light, use hat or shade. If you use glasses, check your lens. Wrong lens can make your eyes strain and bring headache. Clean your glasses well.

Noise-cancelling ear plug can help in loud place. If you live in noisy area, you can use soft ear plug. This may help you rest and avoid headache from sound. Do not push it too deep into the ear.

Eat fruits that give water. Watermelon, cucumber, and orange give both water and vitamin. They help your body stay fresh. Some people notice less headache when they eat light fruits instead of heavy food.

Avoid strong perfume and cleaning chemicals. These can enter your nose and disturb your head. Use mild soap and air freshener. Keep your room with fresh air. Clean with open window.

Do not shake your head too fast. Sudden movement can make headache worse. Stand up slowly. Move gently. If you are doing exercise, rest in between.

Stretch your neck and shoulders. Sit straight. Move your head slowly from side to side. Roll your shoulders forward and backward. This may help if your headache comes from tension.

If you use phone too long, hold it at eye level. Do not bend your neck for long. You can also use speaker or headphone. This helps your neck stay straight.

Let others know when you feel headache. If you are at work or school, tell someone. You may need time to rest. Do not force yourself when your head is not okay.

Keep your room clean and calm. A messy room can cause stress. Stress can bring headache. Clean small small every day. Arrange your bed. Let air enter your room. A peaceful room can help your head feel better.

If none of these help after trying for long, and your headache keeps getting worse, you must see a doctor. Some signs need fast care. Sudden headache that starts strong, or that comes with stiff neck, confusion, or fainting should not be treated at home. It is not safe to wait. Get help.