The more often you repeat a behaviour the stronger the urge to do it again becomes, this is because you are strengthening the neurological pathways that connect the impulse to the action in the brain. If you stop feeding the impulse the urge will eventually die.
The compulsion to repeat negative behaviours usually proceeds an uncomfortable sensation in the body. Uncomfortable feelings are the result of your body releasing chemicals and hormones that make you feel intense sensations of uneasiness, stress, fear, panic or anxiety. Our natural response to these sensations is to make them go away as soon as possible.
Becoming aware of your feelings and understanding that the physical discomfort you are experiencing is short-lived will help you to overcome the need to feed your beast. Uncomfortable sensations and emotions are a part of being a human and knowing that they come and go will help you to reduce their impact on your life.
Once you are aware of the sensations and emotions that drive your behaviour you can begin inserting a positive action, consciously and lovingly when they occur, actively reframing your focus and rewiring your brain.
Suggested interventions that are simple and effective at the time the negative or intense feelings arise could be; having a glass of water, taking a walk, jumping up and down or practising a breathing exercise.
Giving yourself this little bit of space between the impulse and the action will draw light on your ability to navigate the mind away from your brain. The space created helps you to unlock the brain from the mind and dissolve the patterns that are embedded into your psyche.