Sometimes when you have a trigger you are not going to know what the appropriate modifying behavior needs to be. Sometimes a trigger will catch you off guard when you have not been monitoring your mood.
Your best chance to avoiding the slip is to use the RAMP process.
Part of the “A” of RAMP (Action) must include deep full breaths. The reason for this is because it oxygenates the blood and cleans the brain from the Limbic System’s chemicals. It is not the solution but it buys you some time.
The solution is more the “M” of RAMP (Modifying behavior). The “M” is the most important activity of the RAMP solution. And it should be done with care and SHOULD ALWAYS BE DONE EVEN IF YOU HAVE A SLIP. YOU SHOULD ALWAYS COMPLETE THE RAMP SOLUTION ONCE IT HAS STARTED, ALL THE WAY THROUGH EVEN IF YOU HAD A SLIP ALONG THE WAY.
However, what if you can’t find that Modifying Behavior? Or you’re not quite sure you have strategically picked the correct modifying behavior? There are some things you can do to buy yourself some time. A supercharged Action can help buy you time.
A supercharged Action can help buy you time to find the appropriate Modifying Behavior. However, in no way should a supercharged Action be considered a Modifying Behavior. Just because it will buy you time, does not mean that you don’t need to complete the Modifying Behavior.
Two supercharged activities are:
EXERCISE – Exercise will increase your heart beat and oxygenate your blood. This can easily flush out the chemicals from the brain. If you are in doubts of your emotional state (TROUBLED state), there is a chance that exercise could be your Modifying Behavior. But to be on the safe side, if you are unsure, you should combine it with another activity just to be safe.
ICE COLD SHOWER – Now this might sound like a cliché. However, this can be very effective at buying time. Unlike exercise there is almost no way an ice cold shower could be a modifying behavior so don’t even try to deceive yourself. What an ice cold shower does do is cause you to go into a hypothermia. Keep this controlled and don’t go overboard. A little goes a long way. So a 5 to 8 minute ice cold shower will be plenty. The ice cold shower will lower your body temperature below normal functioning levels. This will shock the brain and the Limbic System. The Limbic System will effective seek out one thing: and that is heat. The addiction will definitely take a back seat. Additionally, the body will start to hyperventilate. Hyperventilation will create oxygenated blood and help flush the Limbic System’s chemicals out of the brain.
Give these a try if you are ever confused about which Modifying Behavior you need to do. Also, these can always be done just to supercharge the Action of RAMP and give greater probability of a successful Modifying Behavior. Exercise should always be considered as a catalyst for rewiring the brain and it can also be used to buy you time. Exercise is versatile and important to the overall process. Exercise can buy you about 30 minutes to even till the next trigger (days) if it can be correctly used as a Modifying Behavior.
To correctly using exercise as a Modifying Behavior means that your TROUBLED feeling was bored or tired or something else that can be alleviated after going to the gym.
Ice cold shower is not important to the overall process but it can be used occasionally to boost the Action of the RAMP solution. The cold shower will probably buy you about 20 minutes to an hour of time to figure out what Modifying Behavior you want to do. Once that time is over, there is an extremely high probability of having another trigger. The ice cold shower will most likely never be able to be used as a Modifying Behavior unless your TROUBLED feeling is maybe feeling Uncomfortable because your body is suffering from elevated heat temperatures.
Remember this is just to buy you time. To clean out the brain for a moment and give you some time to plan out the Modifying Behavior. You might feel relaxed from the brain being free from the Limbic System’s chemicals. You might be tempted to let your guard down and stop the RAMP process. DON’T DO IT. YOU MUST COMPLETE RAMP ONCE IT HAS STARTED. You most find your Modifying Behavior. Then you finish it with Praise to cut the cycle and the downward spiral of porn.
Happy brain rewiring and remember a porn free life is worth every cold shower in the world.