Monday, August 31, 2020

Why Wine Doesn’t Really Fix Your Anxiety #health #holistic

It can feel as if wine is the only thing that will fix your anxiety…

Especially when you’re overwhelmed, frustrated and stressed out. 

You know a glass of wine (or three) will take the edge off. 

You want to drink less… but alcohol helps you fix your anxiety and get a break from your own brain.

If this sounds like you, then you’re not alone.

Let’s talk about what’s really going on… and introduce a new way of thinking about this.

Key points

Alcohol makes anxiety worse

Studies have shown that long-term drinking can increase our susceptibility to anxiety problems. So the big picture isn’t good, but even in the short term, most of us have experienced hangxiety – i.e. increased anxiety the morning after drinking.

 

Get the 24 hour picture

Don’t judge alcohol on how you feel when you’re drinking. You’ve got to consider your mood for 24 hours following a drink. When you wake up, sleep-deprived and feeling bad, you start the day with high anxiety, making you more likely to crave a drink later. 

 

Smiley stickers

Would you ever put a sticker on your car dashboard to cover up a warning light? Doing this might give you some temporary relief but eventually, your car would break down. Wine is that sticker. It’s not fixing anything – it’s just helping you ignore the warning lights. 

 

How to really fix your anxiety

Sobriety is not about learning how to just resist wine whilst keeping everything else exactly the same. Successful sobriety requires you to address the real issues behind your drinking. 

Perhaps you have too much on your plate and not enough support. Maybe you’re not great at asking for help or you’re worried what people think. Focus on finding real solutions. This work takes a little time, but it’s worth it.

 

If you’d like some help and support to quit drinking – and create an alcohol-free life you love – click here for details of my online course.

 

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Saturday, August 29, 2020

Swept Away by the Raging Storm #holistic #health

Of late, I notice how desperate I am to hold on to happiness and joy and to push away anger, sadness, and grief. I often try to insulate myself and to live in a news and current events bubble

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Episode 183: A Brief History of Secular AA #holistic #health

In this episode, Joe C. from Rebellion Dogs Radio joins Angela and John for a brief overview of the history of secular AA groups. This episode was recorded live on YouTube and Facebook on July 10, 2020. We live stream every Friday night at 7:00 pm on the AA Beyond Belief YouTube Channel, public Facebook page, and our private Facebook group. Come join us! 

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Response to the London Islington Agnostic Atheist Freethinkers Group #holistic #health

John Huey responds to a letter from the London Islignton Agnostic, Atheist, Freethinkers group about "The God Word" pamphlet

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Friday, August 28, 2020

Preventing Opiate Dependency with Mindful Body Awareness #health #holistic

Understanding how our body becomes disordered is important information if we want successful recovery in a body that has been abused or becomes dependent on opiates or other pain-relieving substances.Connection and AttentionFrom a mindfulness perspective, we learn to connect to our body by paying attention. What are we paying attention to? Feedback.The body works on a feedback system and gives us signals and messages as to what it needs to maintain order and a healthy balance. The problem is we don't listen. The larger problem is we never learned to listen to the cues of our body. The body needs to be regulated. Things such as temperature, hydration, minerals, and nutrients need to be regulated. Systems such as the digestive system, nervous system, immune system, reward system, etcetera, are subsystems that support the body as a whole.The human body is similar to a car, in that the car has warning lights. If warning lights are left unattended, the lack of attention can lead to damage and can destroy the entire car. Not paying attention to the oil light, or to the steam coming from the engine; these subsystems that regulate the car can shut it down.In a car, if we hear a ticking sound, we listen – we may even get quiet, turning off the radio in order to listen more intently. If we feel something off when we are driving, we may slow down to give it our full attention. We keep an eye on the gas tank. We observe and notice if things are broken. This kind of paying attention matters.We can learn to pay attention to our physical body much in the same way as a car. We can get quiet, slow down, observe, notice, and keep a close eye on our body.Imagine that you were only given one car this lifetime. One. You would think twice about how you took care of it. Our physical body is this one vehicle.The Body SignalsPaying attention is an investment not only for your health but for your life. From a mindfulness perspective, attention and the process of learning to pay attention is one of the most worthwhile thing you could ever do. Paying attention; to pay, to give, to invest; at a cost. What you pay - what you give your attention to, or not give your attention to, costs you greatly in all areas of life. Not paying attention to the physical cues of the body is costing people their lives and the lives of loved ones, in most part, because we don't know what we desperately need to know. What do we need to know? How to prevent disorder and how to regulate the health of our physical body. Regulation and DisregulationIn the book, Full Catastrophe Living, Jon Kabat-Zinn shares a model of connectedness and health by Dr. Gary Schwartz, which looks at the regulation and disregulation of human systems. Dr. Schwartz’s model emphasizes that a major cause of disconnection in people is disattention, that is, not attending to the relevant feedback messages of our body and our mind.In regard to feedback loops, the example of hunger is used as a feedback cue from the body. When the body is hungry, it signals that it needs food. The body also will signal when it is full, which is our cue to stop eating. This is an example of self-regulation.If however, we eat for emotional reasons (non-biological) reasons such as anxiety or depression, we when we feel unfulfilled or bored - when we seek to "fill" ourselves with food when the body has not signaled, or fill ourselves with substances that the body does not need i.e. drugs, sugar, alcohol, we are feeding the system what it does not need. This lack of attention can throw the body out of regulation. [1]Learning to RespondMindfulness practices are designed to help us pay attention so we can learn to respond to ourselves. We can learn to respond to the cues of our physical body, our emotions, and the conditioning of our minds. This is a valuable life skill.Physical pain can be an obvious cue that the body is in need and reaching out for help. The body can benefit from prescribed opiates when it is in a healing state - stress of pain can hinder healing - however, many people will override healing cues and continue to override their feedback system. When we don’t teach people how to observe and regulate the body, many will continue to use opiates and other medications, overriding healing cues and initial cues of physical withdrawal. Overriding Feedback Messages.Pain is feedback from the body. With opiate withdrawal, the body is telling us that it's had enough and wants to purge itself- much like a child who eats too much Halloween candy and vomits and/or gets diarrhea. The body has systems in place to reject, remove, and purge what is not needed or wanted. In the early stages of opiate withdrawal, if the user was aware of what the body was doing and paying attention, they may be more apt to let the body purge, resume order, and stop any continued use.More often than not, they keep using the opiates as an attempt to override the pain. They don't know what is happening to the system and they keep overriding feedback messages, causing more havoc and dependency.We don't keep feeding the child candy to stop the pain- we let the body purge because we know what is happening. To help prevent physical dependency of opiate abuse, it’s helpful to teach people how to pay attention and listen to the feedback of their bodies.PreventionOpioid prevention can be supported with more awareness to the value of mindfulness skills. As teachers, parents, and healthcare professionals, we can find teachable moments to increase the practice of paying attention. Integrating mindfulness in classrooms, homes, and clinical offices can save lives.  Notes:Jon Kabat-Zinn, Full Catastrophe Living; Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness (New York: Bantam Dell, 1990), 228, 229.


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Wednesday, August 26, 2020

Episode 182: Music in Recovery #holistic #health



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Practicing the Pause: Writing and Publishing with Spiritual Intention #health #holistic

Chances are, if you’re a writer with spiritual inclinations, you’ll recognize this quote from Thomas Merton’s New Seeds of Contemplation.“If you write for God you will reach many men and bring them joy. If you write for men--you may make some money and you may give someone a little joy and you may make a noise in the world, for a little while. If you write for yourself, you can read what you yourself have written and after ten minutes you will be so disgusted that you will wish that you were dead.” Okay, so maybe that last sentence sounds a tad extreme. I’m not quite willing to admit that sometimes, when I write for myself, I wish I were dead. (This is not to say I don’t occasionally feel that way, only that I’m not willing to admit it.) But I know what it’s like to re-read a draft keyed in when my ego was doing the writing and feel plenty disgusted. This is so shallow. Maybe I should stop writing altogether. Is Trader Joe’s hiring? Whole Foods?That said, I also know what it’s like to connect spiritually before putting fingers to keyboard. I know what it’s like to pray, when writing a novel, an article or an essay, Please, help me help at least one person. And I know what it’s like to have that prayer answered.Here’s an example. After my first novel was released, I lectured to college students who had read the book. Many had jobs and took classes at night. No easy feat. They made a terrific audience, eager to learn, not just about the book, but about the writing life and how they might improve their own writing.When I gathered my things after the presentation, a woman approached. She diverted her eyes. At first, I thought she was shy. But when she started talking, she choked on her words, then cried openly. “When I read your book,” she said, “it was the first time I knew my son’s overdose wasn’t my fault.”Prayer answered! One woman’s life changed because she read the book, heard the message of forgiveness, and felt free. Testimony to how writing with spiritual intention can liberate at least one soul. Does it get any better than that? Not much.If you want your work to be guided by God or whoever/whatever you call your guiding creative force, you may already know the following premises (and promises) of writing as spiritual practice.Committing to the page every day—Just like praying/meditating every day, just like asking (as people in Twelve Step programs often do) to be “relieved of the bondage of self” on a twenty-four-hour basis—daily writing establishes discipline that can foster both spiritual development and creativity.Some days I ask for guidance and receive it quite boldly. Mostly this happens on my pre-dawn walks. When no other people, or very few, are out and about, when appreciating the moon or Orion or the clouds is almost effortless. It’s easier, then, for me to wonder—How does Daria (or any other character) get herself out of this mess? Or, why is Quinn hell-bent on ruining his business?—then release those questions while I walk, in the dark, waiting.The forward movement, my feet on the pavement, “kissing the earth” as Zen Master Thich Nhat Hanh would say, assures me I’m getting somewhere, even if I’m, literally and figuratively, still in the dark. As long as I don’t demand an answer (Yes, the answers come on God’s schedule), I either get clarity right then, or when I wake up the following day, or the next week, while I’m washing dishes or grocery shopping. And if no answers come on my schedule, I know to ask: what’s doing the asking? If it’s my desire or my ego, if I want it too badly, what does that say about my spiritual condition? I’m thinking here of A.A.’s Seventh Step, in which people in recovery “humbly ask” rather than demand relief from shortcomings.Learning to listen. This is easier when I’m writing nonfiction than fiction. Why? If I’m writing (or teaching) spiritual memoir, for example, I feel dishonest if I don’t practice the process I preach: practice the pause. But when writing fiction, I sometimes (think I) know where I’m going. This character needs to say this in order for that character to do that. Then, seemingly out of the blue, I hear The Voice: “She wants a divorce,” or “He wants to die.” Sometimes, I keep writing for a paragraph or two. If I’m feeling particularly defiant (No one’s going to questions my plan!) I continue for a couple pages, even a chapter.Then I read what I’ve written. The dialogue sounds flat. Or the tone is so disingenuous my hears hurt when I read the work aloud. Begrudgingly, I return to the chapter or paragraph where I heard The Voice. I don’t question; I just write. Maybe I’m annoyed that my plan has been interrupted. But, hopefully, that day I’m humble enough to remember that what I write isn’t mine, anyway. It belongs to the God who graces me with the willingness to sit at my keyboard, day after day, learning to listen more intently. Getting back to that Merton quote, If I write for God, I just may help someone find some joy, some release.Then I keep going. That’s not to say I won’t need an attitude adjustment before going back from chapter 17 to rework chapter 4. It just means I’ve written what I’m meant to write. And that, maybe, just maybe, by allowing my ego to be reduced, by listening more intently, I’ll bring joy or freedom to the person or people God wants me to.But now you may be asking, What Voice is she talking about? Or, how do I know for sure I’m hearing The (Right) Voice, and not some wild and crazy, ego-driven thought? Good questions. My answer? If you continue to ask for guidance, you “will intuitively know.”Dedicating writing time as an offering in gratitude for what has been freely given helps subdue the ego. This allows the work to express what, in a spiritual sense, it’s meant to communicate, not what the ego wants it to say or do. “I want this book to sell a lot of copies.” “I want stellar reviews.” “I want to leave a legacy.” “I want people to value me.” When I set those agendas, what am I saying about my self-worth, my spiritual condition? Am I so needy for attention, for love that I continue to look for it in all the wrong places? Inventory-taking helps.Pushing through the hard times, believing that the next word, the next page, the next book will speak truth, strengthens the writer’s faith as well as the writing. I’ve been working on an essay, one that I hope (and pray) will touch at least one aspiring writer. It’s coming off as pedantic and a bit desperate. But I’m wanting it done. Now. Even before the essence of what the essay has to say is revealed to me, I want results. So, what does that say about my spiritual condition? Who’s doing the talking? DESIRE, DEMAND. There’s a difference between this prayer (“Give me the words.”) and this prayer (“I’ll wait for you to give me the words, if and when you decide what you want me to say.”) Now, in commercial terms, that second prayer—especially the "if"—may stop you cold. “Okay,” you might say. “I’ll wait until You want me to write this **&#$& thing.” It’s quite another to say, “Look, I’ve got an idea for a story. I want to write it. Help me, if you want me to get this message out into the world, at this time.” Step Six in Twelve Steps and Twelve Traditions states that “any person capable of enough willingness…—without any reservations whatever—has indeed come a long way spiritually,” and “is sincerely trying to grow in the image and likeness of his own Creator.”Now Comes the Hard PartLet’s say you’ve read the above, you know the difference between asking and demanding that your work take shape, and you’re willing to wait for the timing to be God’s, not yours.Let’s further say, you’ve found a publisher. The contract is signed. The final draft is (finally) final. Then, your book is up on Amazon! Look how that cover pops! And my author photo isn’t bad, either!You’ve alerted your friends and relatives. All the people you listed in your acknowledgments. All your acquaintances at church or temple, the gym. Your bank teller. Your hair stylist. “I’ll check it out,” they say. “Can’t wait to read it.”Then they don’t buy the book. Or they don’t review it. Or the reviews they post are lukewarm. Maybe worse, they review it, but miss the message you intended them to get. Where’s the spiritual opportunity in all that?, you might ask.Besides, all you want is to get on to writing the next book. You want your time with God, when he speaks to you, when he lets you know through your writing who you are and what your life’s purpose is. Instead, you need to market the book, you need to attend book club after book club, to talk about why this character did this and why that character did that, and you need to talk about your writing process. (Good luck putting that into words! Do you tell your readers you consume a jar of peanut butter by the tablespoonful when the words aren’t coming quickly enough? Or that you’d rather eat dirt than rewrite the fifth draft because your publisher wants the chapters longer or shorter? Your writing is perfectly clear to you, why can’t he see get what you’re trying to say?)That’s when publishing as spiritual practice comes into play. And when, in recovery rooms’ terms, those *(#)$ growth opportunities rear up. (Groan.)Why? Because, for those of us who are introverts, not inclined to promotion, and on the sensitive side, this is when we have the chance to be freed of hobbling sensitivities and dependence on the opinions of others to validate who we are. (Sounds like a bit like some promises you may have heard, doesn’t it? The ones about finding “a new freedom and a new happiness,” or freedom from “fear of people.”)This quote from Flannery O’Connor might say it best. “When a book leaves your hands, it belongs to God. He may use it to save a few souls or to try a few others, but I think that for the writer to worry is to take over God’s business.”In other words, after a book (or essay or article) is written, it’s time to “turn it over.”But not, I suggest, before, as Saint Paul writes in his Letter to the Ephesians, putting on “the whole armor of God.” In other words, preparing by remaining spiritually strengthened. Some people will like your work, some people won’t. In any case just barreling through criticism, by developing a thicker skin, doesn’t help answer questions like: why does it hurt so much when I’m criticized, even constructively? I’m thinking here of what recovery teaches in steps four, five, and sometimes ten. Inventory! Until I have a reasonable understanding of the causes of the pains that influence my reactions to reviewers, to friends, to family who inevitably disappoint. (They’re human, right?)When my first novel was released, I had more than a few sleepless nights. “Why did she say that?” “Why did he promise to buy the book, then not follow through?” “Maybe I’m not called to do this work anyway.” “Is Trader Joe’s still hiring?”After I sulked a while, though, new gifts presented themselves. I was able to:Discover where those sensitivities really emanated from. (Was it that C my high school journalism teacher gave me? The fact that, when my mother punished me by not speaking to me for days or weeks, it was best for me to stay mute until she inexplicably started talking to me again?)Ask for my sensitivities to be removed, all the while remembering that my writing is, fundamentally, spiritual practice.Ask for—and accept—the willingness to persist. I had to claim it. Not just hunker down in front of my laptop and succumb to the temptation to fill out that application at Trader Joe’s.Learn to listen to and evaluate criticism. I once traveled all the way to Italy to study with a woman whose work I adored. At the first session, she called my memoir a “one-note lament.” Talk about a stake through the heart! When two others in the class left in tears because of the feedback they received, I called a friend back home. He reminded me that I made the trip to learn to write, not to make friends. So, instead of booking the next flight to JFK, I “took what I liked, and left the rest.” (Sound familiar?) Not coincidentally, when I returned home, I found an acceptance letter from a respected journal for one of the pieces that teacher had excoriated. At first I felt justified. See, she didn’t know what she was talking about. When the piece was published, though, I saw how it did whine a bit. I saw how it could better communicate the message I felt it was to deliver. Did that mean the editor’s opinion was more or less valid than the teacher’s? Maybe. But the gift was I started to learn was that, if I am dependent on others’ opinions, I’ll write what I think they want me to write, I’ll write to publish, not to write what I’m intended to.In conclusion: If you’re a writer in recovery who is willing to believe in your craft as spiritual practice, I suggest that a plan is in place. You may not see it, not yet anyway. But if you rely on both your program tools and the messages from other spiritually centered writers to ask for guidance, you will receive it in a way that advances, not only your writing, but your spiritual maturity. That means you will be better prepared when you publish and receive both affirming praise and disappointing reviews and feedback. You will have the ability to keep your ego in check, and to be grateful for both the positive and negative input. Because, in the end, as long as you are centered, you will know both your work and your spirituality are progressing.Like the Talmud says, “Every blade of grass has its angel that bends over it and whispers, Grow, Grow.” As writers, we have our angels, too, always encouraging us to not just put words on the page, not just to publish, but to grow, grow, grow.


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Monday, August 24, 2020

“It’s Just What I Had To Do” – Hiding Your Drinking #health #holistic

This week’s blog is about a sensitive subject: hiding your drinking.

It often starts as something so small you hardly think about it.

You pour some extra wine into your glass and gulp it down before anyone sees. 

Perhaps you have a few glasses on your own first, because you want to make sure you get ‘enough’.

But when your other half comes home, it’s easier to pretend you haven’t opened a bottle yet. 

Today’s video is about the things that just become ‘normal’… when they’re actually anything but:

Key points:

Hiding your drinking

This stuff can be subtle at first, because obviously there’s no law against you drinking on your own, or having a few glasses before everyone else arrives. You’re perfectly entitled to do that, of course.

Yet when you find yourself opening a new bottle as if it’s your first, hiding the empties or topping up your drink and hoping no one else notices… this is stuff to pay attention to. 

 

Things you ‘just have to do’

You should be able to enjoy a concert, meal, event or a few days away without drinking. When you feel horrified at the thought – and go to extreme lengths to ensure alcohol is available – that’s something to take note of.

 

Why this matters

Hiding your drinking, or lying about it, shows a disconnect between your behaviour and your values. It’s a red flag. I’m highlighting it here because over time, hiding your drinking can become something you don’t even register. 

 

What to do next

I recommend taking a complete break from drinking for at least 6 weeks – but ideally longer. That way you get to test drive sobriety and see what it’s all about. You can always go back to drinking at the end of your break (but you might not want to!)

A break is better than stopping from Monday to Thursday each week (I explain why here) or trying to cut down (more on that here). Moderation rarely works out in the long term – it sets you up for failure. 

 

For help and support to quit drinking, click here for details of my online course.

 

Download your free Wine O'Clock Survival Guide!

(It’ll help keep you on track tonight)

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If Your Loved One Is Considering Sobriety or Newly Sober, Read This #health #holistic

Having a loved one with an addiction comes with an immeasurable amount of strength. Whether it is your spouse, child, brother, sister, or best friend, chances are you have felt torn between helping them and letting them reach their rock bottom. Rock bottom can vary greatly from person to person. Not being able to make upgrades to your security system might be your version of hitting the bottom, while not having a home because you’ve spent all of your money on heroin was mine. Using people for a place to stay, or food, or money is very common for someone during and even after their addiction. It’s incredibly difficult to reintegrate yourself into society when you’ve destroyed your own support system.When dealing with a loved one who has expressed that they want to get clean, listen to them. They might have said this a thousand times and you are sick of hearing it. As someone on the other side of a long heroin addiction, I never had any desire to get clean until I was scraping along the bottom for a long time. I thought that everyone had abandoned me and that my family didn’t care. I could not have been more wrong. My friends and family still cared very much but they needed to keep their distance after years of helping me and hoping that I would get better. When I stopped using drugs, I was only fueled by the desire to not scrape by and to not be such a piece of garbage.It’s difficult to know when your help is actually hurting your loved one. As someone who has climbed out of the fourteenth level of hell and has also earned the trust of their family, I wanted to share a little bit of the advice that I wish someone had shared with my family when I was coming out of my addiction.1. If you can help financially, make sure you aren’t enabling. I used to get birthday cards with cash in them, but when my addiction was noticeable, those stopped. There was one occasion where my grandpa was passing out Christmas cards to all of the grandchildren and when I opened mine, there was $100. I was so excited because I had been sick and this was my cure to not feeling like garbage. Hell, maybe I might buy myself some makeup too. My dad came up to me and in front of my entire family said, “Now you’re going to give that to me to hold on to right?!” I was humiliated. We bickered back and forth in front of my family for the rest of the evening until I gave him my Christmas money. In that moment, I hated him. I hadn’t taken into account the ways that my father had helped me over the years. Thousands of dollars in treatment centers, payments on my repossessed car, new clothes, medication, and every other expense that an addict child racks up was all paid for by him. Having a loved one who is killing themselves with an addiction is heartbreaking, distressing, and financially exhausting. They will say, “This is the last rehab attempt mom, I promise. I’m ready to get clean now.” You want so badly to believe them, to pour money into your shiny new healthy child. Leaving rehab as I mentioned earlier can be very scary because a lot of people don’t have anything to come home to. If you aren’t comfortable having your son or daughter in your home but can afford it, then a sober living situation might be the best case scenario. A lot of these places (often called ¾ homes) accept Medicaid and are free for the addict. This is a structured environment with strict rules and mandatory drug testing. When living here, you are free to leave for the day, but are expected to comply with curfews and required meetings. If this is the best option, make sure to compare the different houses available. If your loved one is on medication for their addiction such as methadone or suboxone, the recovery house might not allow it. Do not force your loved one to get off of their medication, find another option. I cannot stress this enough. There are plenty of sober living environments that allow medication assisted treatment, you just have to look for them. They might not like it (I sure didn’t) but sometimes coming home isn’t an option. There has been too much destruction, theft, and heartbreak to have them home. There are other ways to help them get on their feet. If your loved one has to go to meetings or group therapy, take them. Having to network to find a ride to an NA meeting is daunting. Relying on the kindness of other struggling people is difficult for anyone, let alone someone new to sobriety. Be their constant, take them if it’s feasible for you.My dad bought me groceries at my recovery home every week and I never appreciated it at the time. He would pick me up every Friday afternoon and take me to the store and let me put whatever I wanted in my cart. I never appreciated how much energy and money this cost him until I actually got clean.2. Expect angerIf you are not handing them cash then you can expect anger, rage, hate, and resistance. If you are reading this article then you probably know exactly what I’m talking about. I used to come up with every excuse as to why I “needed cash.” I had to pay for this or that and they only accepted cash. I was the master of coming up with emergencies that required $200. I thought that I was a genius. We use the creativity learned by extreme desperation. Being dope sick is the most painful despair that I have ever experienced and I would do anything to make sure that I would be able to afford my next fix. Not giving me money was the same as saying that you didn’t love me. I hated everyone. I was mean and selfish and only cared about not coming back to reality because it was too painful. When I first stopped using, I still expected my dad to buy me a new car as he did ten years prior. I wanted to get on top of a bridge and scream, “I HAVEN’T GOTTEN HIGH IN A MONTH! I’M ALL BETTER!” I was even angrier when there was no financial assistance after I stopped using. I was angry at my stepmother whom my dad married during my addiction. She had a helping hand in him cutting me off. I directed all of my anger at her because it was all her fault, right? Surely my dad loved me enough to want to help but this woman was preventing him.When the pink cloud of new sobriety cleared, and then the haziness of less new sobriety stopped lingering, I was able to piece together their reasoning for letting me figure out life on my own. My heart began to soften, my words became nicer, and I was ashamed of the way that I had treated the people who loved me the most.Every addict and their actions are different. I was kicked out of the house before I could really steal anything of value. I had a “friend” who stole his deceased grandmother’s diamond ring from his mother. You know your child or loved one best. You don’t have to allow anyone in your home that you aren’t comfortable with. You don’t have to pay for whatever emergency they are claiming to have. Don’t set yourself on fire to keep someone else warm. If your loved one has been clean for a short period of time and is pressuring you for financial help or a home to stay in, explain that it will take time. Stay strong and stick to your decisions. Express your love for them every chance you get. If it’s an option, start with a meal out.The longer that they stay clean, the easier it will be for them to understand your reasoning for keeping your distance during their addiction and even after.3. Support their decision to be on medication if that’s what they need.There is a huge divide in the recovery community about medication assisted treatment, or MAT. There is confusion on whether or not someone who takes this kind of medication is truly clean. As a parent or support system for someone who is trying to take their life back from addiction, you are not in a position to decide how they recover. I’m sure my parents would rather that I had stopped using drugs without the help of methadone, but without it, I would not have recovered at all. Medication assisted treatment saves lives.If your son, daughter, brother, or sister is in a program that dispenses medication as part of their treatment and you can afford to help financially, then pay the program directly. It is mandatory that the addict take their medication daily and coming up with the money required daily can seem like an impossible hurdle. Being in recovery means eliminating the behaviors and actions that were common while in addiction, too. Sure, we could come up with $60 a day to get our drugs, but do you want to know how we came up with it? Theft is very common, borrowing money from a relative or friend with no intention of paying it back is, too. Some of us even had to resort to prostitution to acquire the money to get our drugs.When your loved one is right out of a program they might want to do the right thing but life still costs money. Medications like methadone and buprenorphine can cost up to $18 a day without insurance. Help them sign up for a state run Medicaid program as most clinics take this type of insurance. There are also indigent grants at some clinics for those who don’t have the ability to pay for their medication at all.Mental health issues don’t go away just because the substances do. Coming back to the world after deciding to live without drugs is rough and sometimes unbearable. The running around and eluding police is a type of excitement that most people don’t understand. Living a normal existence after making the decision to give up that lifestyle can manifest major depression too. It can seem like there is nothing to look forward to and that nothing will ever fill the void that going to get high created. There is also a lesser known needle addiction that intravenous drug users struggle to get over.When you live a certain way and have routine compulsive behaviours, it can be close to impossible to even know where to start after getting clean. For a while, everything seemed so bleak. I would count down the days until I got paid and then once I got clean, it seemed like there was nothing to look forward to. My favorite thing in the world was gone and I had nothing to replace it with. I had no hobbies, no goals, and no motivation. This cycle of boredom often leads to relapse after relapse.Supporting someone going through what you hope is the beginning of their new life means supporting their mental health treatment. There are various types of medication that treat depression, anxiety and other issues that a qualified mental health professional can help explain a little better. Transportation to therapy and doctors appointments can mean the world to someone who is unable to get there on their own. If you are unable to help your loved one financially, that does not mean that you love them any less. Simple and meaningful things like answering a phone call and sending messages are just as important as money. Let them know that you love them constantly because drug addiction doesn’t just go away once they walk out of rehab. There are tons of resources for family members that have a loved one who suffers from addiction, too. Nar-Anon is a group that meets (probably online now) that is specific to family members that have been affected.If anything is taken away from this article, I want it to be this: You cannot help anyone until you are whole. If this means cutting off contact from someone close to you because they have hurt you, lied to you, or stolen from you, then take the time that you need to heal. You are important too.


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Sunday, August 23, 2020

Looking Back #holistic #health

I realize that I used to live a conditional life - ifs, thens, whens, etc. And at times I still do. My impulses to stop drinking alcohol for a time were dependent on the degree of consequences that resulted when I drank too much/was too frequently drunk

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Emotional Sobriety Webinar – August 29, 2020 #holistic #health

On Saturday, August 29, 2020, at noon PDT, The Freethinkers Living Sober Group of Verde Valley, Arizona, will present a Zoom webinar focusing on Bill W.’s well-known letter, “The Next Frontier: Emotional Sobriety.” Admission is free, but because of limited capacity, you should register now.

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The “God Word” Delusion: A Response from the London Group #holistic #health

The London group who initiated the process of securing the first-ever Conference-approved leaflet for agnostics, atheists, and freethinkers in AA, responds to "The God Word Delusion."

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Friday, August 21, 2020

A Match Made in Heaven #health #holistic

We were a match made in heaven, a heaven with an open bar. I can't remember which therapist recommended Melanie Beattie's Codependent No More, but the book was a gentle way of (correctly) diagnosing what I have in spades. You see, I'm not at the open bar because I drink, I'm there because I love to take care of every conceivable need of men who do. Well, part of me does and another part of me doesn't. I'm not sure what Melanie would say about that, but my pattern is to get into intensely close relationships with alcoholic men, and then leave them because of their alcohol abuse (and all the attendant ills).If you're wondering why I was in therapy in the first place, I grew up with an alcoholic parent. I was younger than five years old when I learned the mirror trick -- I'd put a mirror under my mother’s passed out nose to make sure it fogged up.My sister found Al-Anon, I found Buddhism. After five years of Buddhist self-study, I upped my commitment. I made a three year vow of celibacy and swore off all intoxicants. Without disparaging sex and drug or alcohol use, I did this because I wanted to delve into what Buddhism is also called, "the great path of purification." In the last year of my vow, I meditated and studied the Dharma with a former Buddhist monk, and separately earned a meditation teacher training certification from a secular outfit in New York City. In the last six months of this exciting period of spiritual growth, I lost 52 pounds. I felt so great by time my vow was set to expire (August 2019), I went out and fell in the love with the cutest, sweetest problem drinker I could find! Nine months later, I dragged my battered heart out of his life and started a new one for myself. So here is one lesson learned: taking a break, even a three-year one, and even stuffing that break time with esteemed Buddhist teachings, teachers, and retreats, didn't "cure" my codependency.It’s now twenty weeks into the pandemic Pause in NYC, and I'm sitting on my new roommate's old couch in Brooklyn, trying to figure out how I went from Buddhism to Boozhism.After three years of total sobriety under my vow (and no personal history of alcohol abuse), I went to a bar three to four nights a week with "Las Vegas" (If you can't be honest when you write, it's not worth it to write, so fyi, my nickname for my ex is "Leaving Las Vegas," which I've shortened to "Las Vegas"). For the first few months, I drank excessively and only stopped myself from drinking more each night because I didn't want to imbibe too many calories. But around month five, I had a panic attack at a tacky open mic night in a dive bar.The next week NYC went on Pause because of the pandemic. My drinking nights out ended, and I soon realized I wanted to keep bars on Phase 1 lockdown for the rest of my life. Las Vegas, however, mourned the loss of his social drinking. He was always very clear that he did not have a drinking problem. Rather his drinking friends were surrogate family members, since he was estranged from his own, so he really just missed spending time with his family. Hmm.I would like to believe that we planned to get married because we were in love, but I think we were just co-fantasizing. I know that my codependency did as much harm to our relationship as his drinking. If he feels I bait and switched him, he’s right. If I feel like he chose drinking over me, I’m right (he did, without my having to ask, he told me as much).Remember Carrie from Sex and the City? She wrote her column in every episode to exorcise her deep inner sadness, and also to bridge the anonymous gulf between her and the people she knew were out there in the city, also hurting. My clothes aren't as nice, but I'm your Carrie tonight. I want you to know that you can have the best intentions for yourself, commit so much time, money, and energy to self-love, and still land up in an old pattern.I don't have new wisdom for you, but sometimes we just need to be exposed to the same old wisdom again and again until we can hear it. I have nothing to sell you, or convince you of. I am as lonely as the next person, I am as fearful and anxious as the most fearful and anxious among us, and yet there is a loving operator in me who stood up and not only left Las Vegas, but kicked a good sized hole in my co-dependency pattern.Maybe it’s all the Buddhist philosophy I’ve read and practiced, but I don’t berate myself for the months I spent engrossed in my codependency. Rather, I congratulate myself for the years I’m not going to spend in a marriage where I pathologically subsume my needs to another’s (and one who so rudely and continuously ignored my needs at that).I was a neglected child, but I don’t need to be a neglected adult.


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Wednesday, August 19, 2020

What No One Wants to Say: The Truth About Change #health #holistic

I often find myself intersecting with families and their sons at a unique place in their journey. The program we run works with young adult men whose families are early in their understanding of the disease of addiction. Many of these families are only a few weeks into a brand-new set of diagnosis and they are eager to know how long it’s going to take for their son to recover and get back on with his (productive and healthy) life.The reality is, while some individuals can live productive and fulfilling adult lives when their treatment process ends, others may always experience long-term limitations to independence. This is not an either/or outcome but a spectrum on which every unique individual will fall. It can be complex to identify an accurate prognosis. This is because every young man’s addiction problem intersects with their personality, character, and mental health, all of which present their own limitations and challenges. Our transitional living often serves as a true tool for diagnosis – we have the chance to work with these young men once sobriety is established and they are re-engaging in society.In the middle of this process we get many frustrated parents who do not understand why, even after months of intensive clinical work, their sons do not have a grateful attitude, an unyielding drive for success, and healthy emotional regulation. We must be direct in explaining to them the complexity and limitations of the process of change.PERSONALITYWhat we can’t do:As funny as it sounds, I often must explain to parents that we cannot give their child a personality transplant. They have a specific God-given personality that is unique to them. They may be quiet, they may be boisterous, they may be funny, maybe they are serious, they may be driven, or they may be unmotivated – these are things that will not likely change. And unfortunately, let’s be honest, not everyone likes the personality of their family members. Maybe they are the “odd man out” with the family and do not connect and interact the way the others do. All the therapy in the world cannot change basic personality traits.What we can do:Most individuals seeking treatment have maladaptive patterns of thinking and behavior. Perhaps they tend to self-sabotage potential successes or use an overblown sense of ego to cover up for perceived inadequacies. For some people, they have been operating this way for so long it seems as though it might be a part of their personality. Through consistent and well-executed clinical intervention and 12 step work, we can help an individual begin to undo some of these thinking errors and behavior patterns. Once these issues are resolved, (and this really is the coolest part about recovery), it often releases an individual to be their best self, so hopefully the unique parts of their personality will again be experienced by those that love them.MENTAL HEALTHWhat we can’t do:Lots of clinical and therapeutic issues can be resolved or significantly improve through medications and targeted psychiatric interventions. Unfortunately, however, a significant number of individuals with mental illness, neurological disorders, or early childhood trauma will always have trouble relating to these diagnoses. Though we would like to believe that becoming a well-educated, consistently employed, and emotionally regulated member of society is just a matter of finding the right cocktail of medications and therapies, this hope often sends families in a near constant search for a cure that will never come. Complete remission from mental health difficulties is not possible for every individual.What we can do:There are incredible medications, specific skills-based therapies, neurofeedback, and numerous neuro-psychiatric interventions available today. Although not every client will be able to experience complete remission from their mental health complications, that does not mean they cannot experience significant relief and increased quality of life. Modern science and psychology have made incredible and progressive discoveries for many issues our clients face and we have seen that even serious mental illness can be improved to a degree.CHARACTERWhat we can’t do:If a person is committed to being dishonest, enjoys a life of crime, has no empathy, we cannot make them a “good” person. We cannot make someone motivated to be a better person if they truly have no interest. Parents who are investing in treatment want their child to show gratitude for their sacrifice, remorse for their behavior, and a genuine change in character. Unfortunately, this character change does not always happen on mom and dad’s timetable. Treatment staff literally cannot make an individual be nice no matter how hard we try.What we can do:Character issues is where the best opportunity for change exists. The Big Book of Alcoholics Anonymous states that the ideas, emotions and attitudes that are the guiding force in one’s life must be completely rearranged. This is where the 12 steps, therapy and spirituality really can produce real change. We all have a specific way that we see the world and through self-discovery and therapy, time and allowing God to work in our lives we can change the way we respond. What treatment programs can do is create the space and the appropriate environment for individuals to see the truth about their lives, repent and repair.Lastly, the other key conversation around what we can and cannot do relates to timing. The reality is that how quickly a person, even a very motivate one, experiences life change varies from person to person. We are not always in control of all the variables. While some clients do experience quick and drastic change in their life and behavior, others will experience a slower (but no less drastic) change over time. It is understandable that parents and loved ones yearn to see overnight change. Their families and their loved one have been hurting for years and they just want to put this all behind them. Therefore it is important to have this conversation with parents of young adults especially; we must replace the ideas of fixing and curing with more realistic and helpful concepts like growing and improving. This allows families to adjust their expectations, help create realistic goals, and focus on celebrating the progress that is being made. When this happens, there is a chance for real relationships to heal, even if the individual is not fully “cured.”With contributions and edits by KC Davis.


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Episode 181: Mark K.’s Many Paths to Sobriety #holistic #health

Mark K. knows he needs more than AA to stay sober. Before attending his first AA meeting, he was receiving professional help from a therapist who he continues to see to this day, and who encourages him to remain open to any activity or resource that supports his recovery. Mark fully embraces this approach, and in this episode, he walks us through his journey, describing the tools and resources that helped him stay sober since May 16, 2013.

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Monday, August 17, 2020

Are You A Health-Conscious Heavy Drinker? #health #holistic

I’ve always been pretty health-conscious.

Before I got sober, I’d try my best not to think about the health risks of being a heavy drinker.

I ignored reports about the dangers of alcohol. 

And I liked to think my wine was just mashed up grapes…

By day, I was a health conscious runner who drank green smoothies and shunned processed foods.

By night, I was a boozer who pretended my wine habit was no big deal.

This week’s video is all about our health, our values… and hand sanitiser!

Key points:

Hand sanitiser

Is it just me that finds it weird, to think of gin distilleries making hand sanitiser? It’s pretty crazy that we have normalised drinking alcohol – something we also rely on for killing bacteria and viruses. 

Our blindspot around booze

Perhaps you run, workout and watch your weight. You religiously check food labels, shun processed foods and buy organic. Why are so many of us health conscious, and yet we know so little about alcohol?

 

No justification for drinking for health reasons

The UK government guidance on this is here. The old myth about drinking for heart health has been busted. If you care about your heart, there are plenty of other ways to look after it.

 

Bring your values into alignment

Rather than viewing sobriety as giving something up, why not see it as upgrading your lifestyle – bringing your values and priorities into alignment? You’re taking care of yourself and sometimes that means making hard choices.

 

For help and support to quit drinking, click here for details of my online course.

 

Stay sober tonight - listen to my free pep talk!

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New Memoir Explores How Recovery Is Like Remodeling a House #health #holistic

In How to Remodel a Life, reality makeover shows become the innovative model for helping a person find a sustainable path to long-term recovery from both destructive drinking and mental illness. A graduate of Wellesley College (B.A) and Yale Divinity School (M.A.R.), Hope Andersen came back from the brink to publish her first novel at the age of 60. Moving beyond her struggles with alcoholism and bipolar disorder, she found a way to put her life back together and express her inner voice.Wanting to help others struggling with the same challenges, Andersen constructs her new memoir as a how-to guide that looks at the recovery from a hopeless, three-fold disease as if a run-down house were being remodeled. The key is to return to the house's bones and find the beauty of the original build. After putting herself and her family through years of hell, Hope Andersen found the faith to put her life back together.In the epilogue to How to Remodel a Life (PipeVine Press), Andersen expresses a vibrant sense of hope when she writes, “Whatever your path, remember: you are never too young to start the journey; you are never too old to ask for help; it is never too late to start remodeling your life.”After being diagnosed with bipolar disorder in her early forties, Andersen’s life went off the rails. The chaos of the diagnosis sent her into a tailspin, and she began drinking hard and popping pills. Despite being in a loving marriage with grown children, she jumped into a maelstrom of sexual promiscuity and abusive relationships. Looking for anything to quiet the fear rising within, she came to the brink of suicide.What brought Hope Andersen back from the brink? Strangely enough, it was her husband’s brush with death that opened her eyes. Despite being given little chance to survive when he was diagnosed with stage four liver cancer, he received a new liver that came to them like a medical miracle. She was so grateful not to lose her beloved.Realizing what she almost threw away and what she could still lose, she chose to ask for forgiveness and remodel her life in a loving fashion. Embracing recovery and sobriety, she realized that she needed to rebuild her life. Stripping everything down to the bare bones, she had to look at herself honestly. It was time to take the reins of moving forward away from fear and rely on hope and faith.As Andersen writes in her new guide to recovery, “When you remodel a home, you must reach the point where the old structure simply does not fit your needs anymore. In rehabbing a life, the same is true. The first step to changing your life is recognizing that your old way of being is seriously flawed, non-functioning; you need help from someone, somewhere to create this new version of yourself.”Although recovery memoirs have become a dime a dozen in the 21st century, Andersen’s book stands out for two essential reasons. First, it speaks to older people in recovery that are finding a new path after middle age in the second half of their lives. There are not enough resources out there for these people as they embrace the path of recovery that often comes with more responsibilities and more complex avenues of shame. Hope Andersen’s volume is valuable because it is such a resource.Second, rather than being focused on just substance use disorder, including alcoholism, or just mental illness like bipolar disorder, How to Remodel a Life is a perfect example of the newfound memoir that’s entrenched in co-occurring disorders. Once referred to as dual diagnosis, co-occurring disorders are as common as apple pie in the church basements of 12-step programs and rehabs across the country. Smoothly moving back and forth between her dual challenges, Andersen shows that recovery from both is possible at the same time. It’s a crucial message that is needed. And Hope Andersen’s challenges are only just beginning. After publishing this latest book, she found out that she has third-stage kidney disease. Most likely, her doctors believe it was caused by the lithium she takes daily to manage her bipolar disorder. She realizes the only outcomes for her moving forward are dialysis, a transplant, or death. Suddenly, she has to apply the lessons she offers in her book to her health crisis.When the Coronavirus hit, she came to realize that her challenge was a reflection of the challenge being faced by the world. In the end, we all come together and remodel the microcosm of our individual lives and the macrocosm of the greater world, or we are doomed to perish sick and alone. Bravely, she moves forward, a spiritual warrior queen fighting for her life, family, and community. We wish her success and good health.


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Thursday, August 13, 2020

Is Rapid Detox Dangerous? Addressing the Misconceptions #health #holistic

One of the most significant barriers to getting opioid treatment can be the idea of going through withdrawal. Anyone who has experienced withdrawals from opioids — which can include nausea, shaking, pain, or other excruciating symptoms — will go to great lengths to avoid experiencing the suffering of detox again. Often, this contributes to people continuing to use drugs.Rapid detox offers a safe and much more pleasant alternative to cold turkey withdrawal. The most premier rapid detox center in the world is Waismann Method®. Those lucky patients who medically qualify for this detoxification method can get through the detox phase, which requires only 2 – 3 days in an accredited hospital while under constant medical supervision. The process itself takes less than 2 hours under sedation, but the pre- and post- inpatient care are as important as rapid detox itself. Rather than going through days or weeks (in the case of methadone or suboxone) of uncomfortable and frequently severe symptoms, rapid detox allows you to quickly reverse your physical dependence on opioids so that you can focus on the social and emotional aspects of recovery.Is Rapid Detox Safe?Rapid detox is a safe procedure when the treating doctor has the necessary experience, the treatment is provided in an accredited hospital, and time is allowed for inpatient pre- and post- detox care. Although rapid detox can provide one of the highest detox success rates, it can also be dangerous when corners are cut.The Waismann Method® team only performs the procedure in a private room of a full-service JCAHO accredited hospital. The performing physician is a quadruple board-certified medical doctor and has over 21 years of experience in anesthesia-assisted opioid detoxification. Patients are admitted one day before rapid detox begins, for a comprehensive medical evaluation. This pre-treatment evaluation helps the medical staff understand the patient's health needs while allowing adequate time to stabilize some of the primary organ functions, which dramatically minimizes the possibility of unexpected complications during detox. During rapid detox, the patient sleeps under sedation while the treating doctor uses FDA-approved medications, including naloxone, to clear receptors of opioids. The treatment allows patients to achieve complete freedom from opiate dependence, without most of the prolonged and painful withdrawal symptoms.Is Rapid Detox Too Good to Be True?Compared to weeks of grueling withdrawal symptoms, getting through an opioid detox in a few days while under the supervision of highly qualified medical staff may seem too good to be true. But it is true. Rapid detox is an effective and safe option for people suffering from opioid use disorder.The conflicting attitudes toward rapid detox sometimes have to do with the culture of recovery. Some people are convinced that those who are dependent on substances deserve to go through the pain of detox - a lesson to be learned. Detox is often seen as a consequence of using opioids and as a necessary gateway to starting recovery.But in most cases, this is simply not the case — you don't learn from being in discomfort and pain - just the opposite. Many people keep on using because they fear the suffering during withdrawal and the likelihood of not completing detox. The valor of suffering does not compensate for the risks of continuing using. Rapid detox allows you to be emotionally present while engaging in treatment to work on the issues that lead you to substance abuse.What Happens After Rapid Detox? Removing all opioid drugs from the receptors is only the first step in complete detoxification. A clear understanding of the neurobiology of opioid dependence can be invaluable to the patients. It provides insight into patient behaviors, helps define realistic expectations, and clarifies treatment methods and goals.It is crucial to understand that when rapid detoxification occurs, an intensive regulation period follows. The next few days after detox, the patient feels raw. When opioids are suddenly discontinued, the drug inhibitory impact is lost, leading to jitters, anxiety, sleeplessness, and gastrointestinal issues. These abnormalities can be resolved in a few days, provided immediate and effective actions are taken. In other words, around-the-clock professional support after rapid detox is not just important, but necessary for the patient's safety and success.At Waismann Institute®, people who have undergone treatment receive immediate recovery support for a few days at Domus Retreat. This exclusive and private retreat provides highly-personalized recovery care, with stays ranging from 4 – 10 days. Additionally, this extra time in a supervised and supportive environment allows patients a few days with Naltrexone on board, which dramatically minimizes cravings and the possibility of a relapse.At Domus Retreat, people receive the care and support needed to obtain strength and stabilize the nervous system, which has been directly affected by opioid abuse. Patients also receive individual psychotherapy and therapeutic services to make this transitional and fragile phase much more comfortable.Are All Rapid Detox Centers the Same?Of course not. Rapid detox is a medical procedure that needs to be provided by a specific doctor and in a particular setting. The way to choose the best rapid detox center is first by making sure the treating doctor is board-certified. Board certification indicates that the doctor is aware of the latest advancements in their specialty, demonstrating the desire to be at the top of their profession while delivering the highest quality of care to their patients. Secondly, you want to know that rapid detox occurs in a private ICU unit of a JCAHO accredited hospital. The reason for a private room is so that you will have the doctors' undivided attention during the procedure. Any way you look at it, patients should receive medical care individually--in what other medical procedure are you side-by-side with strangers? Sharing a room with a stranger is not acceptable for many reasons. A JCAHO accreditation means the facility offers the gold standard in medical care; it’s an internationally recognized symbol of quality.Thirdly, other types of medically assisted opioid detoxification should be available for people who are not well-suited for rapid detox. A doctor should customize the treatment to the patient’s health needs. Having every patient, regardless of individual health condition, adapt to only one available treatment can be very dangerous.Lastly, patients should be provided with adequate inpatient time pre- and post-anesthesia detox. Treating a patient without enough information or sending them home (or worse, to a hotel room) immediately after detox is a recipe for disaster.Rapid detox is an effective medical treatment when performed, responsibly, by a skilled and experienced physician in a private hospital environment.


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Wednesday, August 12, 2020

Episode 180: About those Steps – A Conversation with John C. #holistic #health

This episode features a conversation about the 12 Steps with John C. from Berkeley, California. We talk about how there is often exaggerated importance placed on them. The Steps, which are primarily experiential become an academic exercise for many. Some AA members will talk about finishing Steps, but some don't have a defined beginning and end. How do you finish Step One for example? It's an interesting conversation that I think you will enjoy. The audio quality is strained in spots, but it worth working through that to hear the entire conversation. 

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5 Principles for Helping After a Relapse #health #holistic

People who relapse from their drug decisions feel discouraged and can benefit enormously from support. Unfortunately, well-meaning loved ones and counselors often make matters worse by focusing on the negative consequences, as in this situation:After two months of abstinence, Anthony was embarrassed and in despair about a one-night binge at a party over the weekend. Trying to help him get back on track, his friends focused on the harm. They hoped he would recognize the consequences of his relapse and avoid these setbacks in the future.“Look what you’ve done.”“Don’t you see the trouble this means.”“Now you’ve got to start all over again.”His “helpers” meant well with their negative messaging. They were following the harm-based theory of change, built on the premise that people will overcome drug problems when they see the totality of the harm from their drug use. Carried to an extreme, this means people have to “hit rock bottom” before they will really change. When harm ultimately brings them to their knees, then they will finally take action. Therefore, helpers believe that they should accentuate the negative by focusing on the harm. This awfulizing should motivate loved ones to do better in the future.The harm-based theory makes intuitive sense because recognition of harm is what initially gets people thinking that maybe they need to make some changes in their lives. However, to move from contemplation of change to effective action, they also need (1) a vision of a better life and (2) confidence that they can succeed in bringing about the desired change. After a relapse, they usually don’t need to be reminded about harm that is self-evident. In fact, they may be drowning in their regret. They feel discouraged and their self-confidence has been shaken. What people usually need after a setback is support in bolstering confidence that they could succeed.This doesn’t mean ignoring setbacks. Anthony didn’t need well-meaning helpers to say: “Just forget about it, move on.” In fact, it’s important to figure out what caused the slip so that it can be prevented from recurring. A big part of relapse prevention is studying setbacks, learning about triggers, and planning how to either avoid the triggers and/or respond differently to them in the future.PRINCIPLE 1: EMBRACE WITH COMPASSIONFamily and friends are most helpful when they embrace a person who has suffered a setback with understanding and compassion. A barebones example would be:“I’m so sorry that this has happened. I know you wanted to make a change, and this has been a setback.”A compassionate statement can be embellished with genuine affection, such as “I really care about you” or “I love you so much.”PRINCIPLE 2: ENCOURAGE CONFIDENCENext, people who relapse can benefit from encouragement from others who have confidence in their ability to succeed.“I want you to know I believe in you. I know that people are capable of overcoming drug problems and I know that you can do it.”This, too, can be embellished by commenting about previous demonstrations of strength and determination.PRINCIPLE 3: ASK ABOUT NEEDSToo often, friends and family members guess and make assumptions about what people need after a relapse. Helpers may even try to impose solutions. Instead, they could start by simply asking respectful questions.Is there something I could do or something you need from me?This not only shows respect, but also a real interest in providing support.PRINCIPLE 4: OFFER A REMINDER When setbacks occur, friends and family member can remind people about how the change process works – that relapses are to be expected and that setbacks offer the possibility of a learning opportunity. People who relapse can figure out what happened and learn from these difficult and often painful experiences. Friends and family members can offer a kind and simple reminder.“You know, you can think about what happened and determine what triggered this setback, learn from it, and get back on your agenda. Don’t give up. You can figure this out.”PRINCIPLE 5: PROMOTE PERSONAL RESPONSIBILITY Friends and family may or may not be able to help someone figure out their triggers and develop new ways to cope. That problem rests on the shoulders of the individual with the drug problem. There is work to be done. Be careful to avoid the common pitfall of trying to take over and be the fixer. It only diminishes the self-confidence of those who are disheartened by a relapse. Here’s a sample statement.“If you want to succeed in your decision and avoid the consequences of more setbacks, you will definitely need to face up to this problem. You can do this on your own or get help. If I can be helpful, I will.”Although Anthony’s friends didn’t help him figure out what triggered his relapse, his counselor took a supportive approach:“I’m glad you’re here today. I’m so sorry you suffered this setback. You know, relapses aren’t uncommon when you try to break bad habits or overcome addictions. What do you think happened? Let’s see what you can learn from this experience that can help you get back on your feet again.”Together they discovered that Anthony’s relapse occurred after an argument that led to intense anger toward his spouse. He left home angry and that triggered his use. Rather than dwelling on negative consequences, he and his counselor focused on the possibility of future success. Anthony began to work on marriage issues as well as new ways to manage his anger. He renewed his commitment to abstinence and then moved forward with pride and increased self-confidence. After the relapse, he benefited from compassion, respect, encouragement and guidance.


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Monday, August 10, 2020

“I’m Bored… And Drinking Gives Me Something To Do.” #health #holistic

Recently I spotted an interesting comment on my blog about feeling bored.

It said: “I’m finding it difficult to quit, because I’m so used to having a glass in my hand in the evening. It feels like it gives me something to do. I’m bored in the evening. Has anyone else experienced this?”

Boredom is a surprisingly common trigger in early sobriety.

Whilst many people love the extra time that sobriety frees up, others feel a bit lost without alcohol to fall back on in the evening. 

Today’s blog isn’t some patronising list of ideas for things you can do in the evening when you’re sober…

Instead I want to talk about what’s really going on for us when we’re bored – and what the real fear is…

Key points:

Feeling bored isn’t actually a bad thing

As humans, we’re meant to experience the full spectrum of positive and negative emotions – that’s how we’re designed. There can be a bit of stigma around boredom, but it can also fuel so much creativity.

 

Sobriety itself isn’t boring

Let’s get one thing straight: alcohol isn’t magic joy juice. Drinking until you pass out on the sofa at home, alone, isn’t fun or interesting. It just makes you numb enough not to care that you’re bored or unhappy.

 

You may need to make other changes

Most people drink in order to fill a void of some sort, e.g. an unhappy relationship, an unfulfilling job, loneliness or feeling bored with your daily routine. If you take alcohol away, but do nothing to change those other factors, you’re probably going to feel it. 

 

What really scares us?

When we feel bored, we notice our own thoughts. If those thoughts are very negative, then hanging out in your own brain isn’t going to be a great experience. This is where the real work of sobriety is – facing up to your own mind.

 

Choose your discomfort

What would you prefer: the discomfort that comes with drinking and all the negative side effects? Or the discomfort of stepping out of your comfort zone and making changes in your life? 

Alcohol free living is not as simple as just taking the alcohol away. It’s about creating a life you don’t want to escape or numb out from.

 

If you’d like some help and support to quit drinking – and create an alcohol-free life you love – click here for details of my online course.

 

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(It’ll help keep you on track tonight)

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The post “I’m Bored… And Drinking Gives Me Something To Do.” appeared first on The Sober School.



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