Commentary on Current Alcohol & Drug News

Study Finds Sports Stadiums Serve Alcohol to Intoxicated, Underage Fans An undercover operation conducted as part of research sponsored by the Robert Wood Johnson Foundation's Substance Abuse Prevention and Research Program found that operatives who appeared underage or obviously intoxicated had a relatively easy time purchasing alcohol at professional sports events. - Join Together News

I get asked by clients why people are not informed sooner of the dangers of alcohol use in this country. Many learn about the dangerous health consequences much too late, usually in a treatment program when facing severe consequences in their lives, rather than in middle school when early education may have preventative benefits. Alcohol is a very popular and lucrative commodity and many businesses would lose big profits if people were educated about the toxic effects of alcohol on their brains.

Sporting events are notorious for bringing out obnoxious drinking behaviors in people who spill their beers and shout obscenities at players on the field. Now underage illegal users of alcohol have a ready playing field themselves, blending into the adult crowd, and purchasing alcohol undetected.

How many businesses would forego a guaranteed sale of their products? Unless there are strict monetary and legal consequences and a way to actively enforce the rules to keep proprietors accountable, underage drinking is likely to continue.
-Carolyn Walstein, Group Counselor, Lasting Recovery.

Foundational 50 - #4 Exercise and Recreation

Exercise and Recreation

"God is burning out of you everything which is unlike Himself." --Mother Theresa

I think there should be a 12-Step recovery program called Under-exercisers Anonymous. I struggled for a long time to find a satisfying exercise that worked with my body and allowed me to get a good workout. Now I either walk or dance in the mornings to counteract sitting all day in my job. I love to dance for twenty minutes with my headphones on. The music is uplifting and gives me a burst of endorphins to start my day.

As we understand the causes and solutions of our personal stress, we have valuable insight into our inner self. To take actions, which reduce stress in healthy ways, is the hallmark of a lasting recovery. As we reconnect with the body through exercise, aerobics or massage, we awaken our cells from the numbing of trauma, addiction or prolonged stress. When there has been a history of chronic pain, physical limitations due to the pain, illness or injury, we can feel defeated. We may feel too uncomfortable or unmotivated to risk pain or re-injury to begin exercising.

Our goal is then to change our relationship with our body. For example, if you have problems with your legs or feet, lift weights. The movement and physiological changes you make with your arms to lift weights will be shared with the other parts of your being. When we swim, we get in touch with our body and our breathing while we release the toxic chemicals of stress. Through being in the water, that old and divine substance of life itself, we remember that the energy of the universe is safe, powerful and supports us. To breathe with movement gives us a feeling of freedom as we establish contact with our inner, spontaneous self.

When I am in touch with my body and what it needs, I am more conscious of what I feel and how I think. As we discover those activities that we can do rather than focusing on all those that we cannot or will not do, we reframe our perspective and find enjoyment.

What are your favorite physical exercises?

Exercise

UNFULFILLED

Out of shape, slow, sluggish, irritable, stiff, constipated, unmotivated, low energy, or weak immune system, lowered self-esteem, poor body image.

SATISFIED

Energized, flexible, optimistic, motivated, radiant, resilient, strong, self-respecting and healthy.

TRY THIS:

* Enjoy your favorite exercise and also try something new
* Dance daily to music on the radio
* Walk to the grocery store or park your car at the end of the parking lot and walk.
* Make love and burn calories at the same time.

How do you play and exercise?

List the active recreational activities you liked as a child:

Rate the fulfillment of your play and exercise needs today on a scale of 1-10:

What would give you a ten, 50 days from now?
Write this goal and an action plan:

Fill in the affirmation:

I, _________________ am doing_______________________ to meet my recreational needs, to exercise and play.

Thank you for the strength to keep my commitment today.

Foundational 50: #3 Sleep and Rest

Sleep and Rest

"If you can't sleep, then get up and do something instead of lying there and worrying.
It's the worry that gets you, not the loss of sleep.”
--Dale Carnegie

It’s not always easy to get a good night's sleep. We awaken at night because of chronic pain, indigestion, worry, and nightmares of past trauma, the pangs of hunger or the cry of loneliness from a child. Getting to sleep is easiest when we can clear our thoughts through writing down the thoughts that clamor for our attention.

Lana had difficulty sleeping and would stay awake at night trying to decide what to do about her relationship. She would be so tired the next day that she began taking naps after she got home from work, then she would stay awake at night again. Her co-workers told her she was irritable and she began to over-eat to give her energy in the late afternoons. Her sleep cycle was thrown off until she began going to bed and getting up at a regular time.

Lana allowed herself 20 minutes before she went to bed to write out all the things that were on her mind. She listed the many things she was grateful for that day, listened to a meditation tape and that quieted her mind and body. She wrote down her tasks so she could stop worrying.

"Take a deep breath from your diaphragm, hold, and count slowly to five. Now exhale slowly, allowing your body to relax. Quietly say the word --sleep."

As Lana became more aware of the process of letting go of the day and transitioning into sleep, she felt rested, happier and was able to enjoy life again. Our overall physical and emotional health improves as we take a time out to regenerate and give our families and ourselves permission to rest.

Write about your sleep and rest today. Is it different since the awareness of change?

UNFULFILLED

Difficulty going to bed, getting or staying asleep, or early morning wake-up.
Sleeping is excessive or schedule is erratic. Irritable, tired.

SATISFIED

Feel rested, sleep deeply, regular sleep schedule and amount. Awaken refreshed. Feel energized throughout the day. Able to take rest when needed.

TRY THIS:

* Wake up at the same time each day.
* Learn progressive muscle relaxation exercises and do them before going to sleep.
* Develop a sleep routine.
* Light a fragrant candle or drink chamomile tea before retiring; write in your journal.

Rate the fulfillment of your needs for sleep and rest today on a scale of 1-10:

What actions are you willing to take that would give you a ten today?

What would give you a ten, 50 days from now?

Write down this goal and create an action list.

Fill in the affirmation.

I, ___________ am meeting my needs for sleep and rest today.

Thank you for sleep and rest today.

Foundation Fifty - 50 Days to Meeting Your Needs: #2 Food & Drink

Day 2: Food and Drink:

"Tell me what you eat and I will tell you what you are."
--Anthelme Brillat-Savarin (1755-1826)

The foods we eat and the liquids we drink determine our perception of the day, the way we handle stress and interact with others. Eating a planned meal or snack will keep our lives on an even track, something that will build our reserves as we go through the changes in our lives. Eating because we are anxious, lonely, tired, sad, angry or excited will lead to a temporary solution, however when the uncomfortable feelings or event occurs again, we may attempt to solve it in the same manner.

Bonnie was irritable with her seven-year-old twins who always wanted to play before going to bed. Writing down the things she could not control to help her understand what she really needed, she made the connection that eating too many carbohydrates (cookies, prepared foods, cereal and breads with refined sugars), were making her even more tired in the evenings. Bonnie was already tired after having worked all day and attended support group meetings right after work. In order to get more energy Bonnie got together with her friends at work and they shared recipes for low carbohydrate meals. She even went online and found an international group that exchanged cooking ideas. As she transformed the way she looked at food -- from something to mask her real need for more energy to a resource that could help her improve her well-being -- she was able to make change. When we eat well and abstain from alcohol and illegal drugs, we make clear decisions and are less impulsive with our emotions.

Be aware of what you are doing or not doing, and why. If we are eating compulsively, or not wanting to eat at all, we are masking our emotions and denying our real needs. Through assertively communicating these needs to others as well as ourselves, we will be able to maintain a healthier balance in all areas of our life. If eating patterns become a problem in our lives, we may be in an addiction, hypoglycemia or diabetes. It is best to check it out with your doctor. Changing food patterns is not easy. Give yourself a pat on the back for each small step forward and be gentle on yourself with old behavior. Each meal and snack is a new experience, and a new opportunity to choose differently!

Write what you are eating today:

Healthy Food & Liquids

UNFULFILLED

Unbalanced or excessive eating to mask your emotions; low water intake; excessive alcohol, mood swings.

SATISFIED
Adequate and balanced food, healthy nutritional patterns and regular water intake.

TRY THIS:
* Create a daily plan of three balanced meals and two healthy snacks.
* Drink eight glasses of water a day.
* Take a short walk after each meal.

List the healthy foods and liquids you take into your body:

Rate the fulfillment of your needs for healthy food and liquids today on a scale of 1-10:

What actions are you willing to take that would give you a ten today?

What would give you a ten, 50 days from now?

Write this goal and create an action list.

Fill in the affirmation:

I, ___________ am doing_______________________ to meet my needs for healthy food and liquids

Thank you for the strength to keep my commitment to eat healthy today.

Foundational 50 - Fifty Days to Meeting Your Needs

Day 1. OXYGEN "Breathe" The first lesson in life.

Without oxygen we perish. Yet, many of us become almost unconscious as to our breathing, not realizing that our breaths are very shallow, thus creating physiological stress on our body. We have panic attacks, worry what will happen tomorrow, grieve for what happened in the past, or look for something outside ourselves to make us feel better. Being conscious of our breathing will take us into our bodies in the present moment, allow us to detach from whatever we are attempting to control, and help us develop the skill of listening to the messages our body is communicating. Conscious breathing also sets our priorities, we don not focus outside of ourselves, rather we have our attention focused inward where it calms us.

MaryAnn used to have panic attacks when she became unconscious of her breathing. The attacks would come on suddenly and for no obvious reason, her heart would start racing, she would have difficulty breathing, become confused and think she was having a heart attack. When she became conscious of her breathing, she realized she had been holding her breath. George, on the other hand, talked in long sentences without taking a breath. He would find himself exhausted at the end of the day, as his oxygen intake was low in relation to the energy expended.

Exercise: Take a full deep breathe from your diaphragm and notice the difference in your body. As you breathe in oxygen, feel it move to your lowest part of your lungs and expand your abdomen outward. To breathe by expanding your lungs and chest creates tension and imbalance in your bodies, whereas conscious breathing through your abdomen reduces stress, lowers your heart rate and brings you to your center. Awareness of breath is awareness of the powerful life force that enters and heals your body, minute after minute. Be aware of the present moment. Breathe deeply. Enjoy.

Write about your deep breathing since the change:

Oxygen:

UNFULFILLED

Anxious and stressed, take shallow breaths, bringing in little to no oxygen. Our brains and bodies need oxygen to think clearly.

SATISFIED

Ease in taking deep breaths, enjoying the freshness of the air, feel vibrant, energized.
We are more relaxed and conscious of the power of our breath.

TRY THIS:

* Stand up, swing your arms and appreciate the resistance of air.
* Take five minutes to consciously breathe.
* Go for a swim.
* Blow up a balloon.

How do you rate your level of oxygen intake today on a scale of 1-10?

What would give you a ten today?

What would give you a ten, 50 days from now? Write this goal:

Write your action plan:


Fill in the affirmation:


I, ___________ am _______________________
to meet my need to have fresh air and breathe consciously.

Thank you (God, Higher Power, Spirit) for the strength to keep my commitment today.

A-Z of Addiction Recovery: Z is for Zzzzzz

Zzzzzzz

Sleeping or "catching z's" is an important part of our health and life. When sleep is disrupted it can affect the ability to think, diminish one's mood, and inhibit the ability to complete daily tasks. The overall well being of a person is disturbed when addiction and withdrawal causes one to be sleep-deprived. Prescribed medications for sleep may have become addicting, or taking stimulants may make it difficult to sleep soundly, (this includes caffeine and nicotine.)

Many clients use different forms of natural or non-addicting sleep aids in early recovery to help get the body's time clock back on track. I am neither a medical professional nor a sleep expert. I am a group counselor merely reporting what our clients say helps them fall asleep.

Melatonin, a natural sedative, can be helpful and is non-addicting. Trazodone, which is stronger and nonaddictive is prescribed by a doctor. Home relaxation activities such as taking a warm leisurely bath, listening to soft music, and drinking chamomille tea help induce sleep in some of our clients. Reducing noise and interruptions is also advised; turn off the phone, TV, and computer, or close the window and door if the noise is outside, and inform people in the house that you are going to bed ("Quiet, please") may keep the surrounding noise level down.

Closing curtains and blinds, laying on pillows that are comfortable, (not too flat or too puffy for your head and neck), and spreading out on a mattress that is soft and cozy, yet firm, can help you sleep. Blankets that are lightweight and not too warm, nor leave you feeling cold, may help. You can also adjust the room temperature by using a low speed ceiling or table fan, adjusting the windows, and wearing comfortable clothes to bed.

Early addiction recovery is a time of healing and more sleep may be needed while the brain and body heals itself. We hope you find your own way to a better night's sleep....Zzzzzzz. Let us know what works well for you - please blog us your own sleep tips.

A-Z of Addiction Recovery: Y is for Yeild

Yeilding

The definition of yeilding is: to produce a crop, result, profit, to surrender, to concede, to give way...

Yeilding to professional care services may be scary for some people because its the unknown and its new. Even when unhappy, sometimes it feels easier to just stay the same, not change, and stay familiar with the way things are, or hoping it will get better by itself. We have learned that the disease of alcoholism and drug addiction is a progressive illness that gets worse with time, never better. That is why treatment is so important. This disease, left untreated, is fatal.

Just look at the headlines - alcohol-related accidents, drug overdoses, murders, suicides, chirrosis of the liver, cancers of all kinds can be linked to the abuse of drugs and alcohol.
In light of these statistics, it would seem LESS risky to start a treatment program than to continue on "as is" when that condition is less than satisfactory. Yeilding to health care professionals allows the healing process to begin. Yeilding may not be so bad after all.

A-Z of Addiction Recovery: X is for eXtraordinary!

eXtraordinary!

I work with people recovering from acute and chronic chemical dependency and in my experience I see people come in frequently for treatment still suffering from their alcoholism and drug addiction disease, experiencing withdrawal, physical pain, or heartache from many losses.

Within a as short as three weeks, I see our clients begin to brighten, their eyes light up, they smile more, and their thinking becomes clearer. Many start to realize the many benefits of what a sober life might be like. They start to set short and long term goals for themselves. Although the chemicals may have damaged their brains, I see such intelligence and resilience shine through in such a short time that it still amazes me. I find this transformation extraordinary!

Carolyn - Lasting Recovery Group Counselor Carolyn@lastingrecovery.com

A-Z of Addiction Recovery - W is for Wellness

Wellness

People who abuse alcohol and drugs feel unwell. Abstinence offers hope for recovery from the disease of chemical dependency. To be well is to feel excellent, healthy, comfortable. People suffering from addiction sometimes forget what it feels like to be "well." With hangovers, withdrawal symptoms, emotional problems, physical discomfort, and what we call "wreckage" from the past to deal with, its no wonder that addiction creates unwellness.

The opposite is also true - recovery from alcoholism and drug abuse creates a sense of well being, renewed health, better relationships, and hope for the future. Working on recovery produces wellness in every area of life and an opportunity to achieve goals and dreams. Ask anyone who is in recovery for awhile and ask them how they feel today compared to being addicted. I've heard: "My worst day sober is better than my best day drinking..."
That is wellness.

A-Z of Addiction Recovery - V is for Value

Value

You have value. Every life is precious and valuable. Many people do not value themselves highly and act out their distress with alcohol and drug abuse, which only devalues one further, particluarly when long held values may have been abandoned in favor of intoxication.

Every human being has intrinsic worth and no one is immune to chemical dependency, whether you are a professional person: doctor, nurse, attorney, or a homeless person on the street, the addiction disease is called "an equal opportunity destroyer", because it crosses all socio-economic levels. It can turn a millionaire into a beggar, a cop into a thief, a housewife into a felon.

You have value as a human being, and you have also have values (that's why a moral inventory is so important in the 4th step - to reacquaint you with your values so you can begin living them in sobriety.) Living within a set of guidelines of one's values (like sobriety) will help create more self esteem and value. Maybe that's why they are called values...

A-Z of Addiction recovery - U is for Us

Understand

Addictive behaviors can be very lonely and isolating, but those of us in recovery understand what it is like to "hit bottom," rise up, ask for help, get it, and get better. Only another addict can understand what its like to be so powerless, and in the clutches of cravings and addiction.
At Lasting Recovery, we understand because we 've been there. Everyone's bottom may look a little different, perhaps the loss of health, a relationship, a job, children, legal freedoms, homes, etc..but its about experiencing painful losses associated with out of control addictive behaviors.

You are not alone. We understand. We have over 26, 28, and 32 years of sobriety so we know how to sustain a lasting recovery program with continued abstinence, and with more balance. We will teach you how to live a life of sobriety with discussions, videos, readings, a workbook you get to keep, and group support for problem solving, stress reduction, and meditation. We will introduce you to self-help meetings. You will be in a place where people understand your pain and know how to help you recover. The fact that there is help available for you is all you need to understand to get started.

A-Z of Addiction Recovery: T is for Treatment

Treatment

People who are experiencing drinking problems or feel they are dependent on drugs need help. Professional help is ideal, either inpatient residential or outpatient office visits are available. Sober living can be used in conjuntion with an outpatient program or as aftercare after inpatient treatment. People who have been drinking alcohol or drugging for a long time or using daily may need more medical help and supervision during the detoxification period to treat symptoms of withdrawal. Detox is a place to start the process, and once stable, entering a treatment following once stabilization is reached. Treatment, otherwise known as Rehab, is a place to go for expert help with addiction recovery, where recovering people learn how to identify relapse triggers, reduce stress, learn about their drug of choice and how it affects brain chemistry, how to rebuild relationships with respectful communication and healthier boundaries, and self-care skills.

Treatment is the ideal way to get intensive of help quickly, however, some people prescribe "90 meetings in 90 days" as treatment for alcoholism or drug abuse at Alcoholics Anonymous (AA) or narcotics Anonymous (NA) when money is a issue or you are uninsured. County programs can also be helpful when funds are limited.

Many successfully sober people are checking into inpatient treatment for 30+ days then following up with outpatient and sober living for 90 days for aftercare and a firm foundation for lasting recovery. Don't go it alone, ask for help, and call around to find a treatment program that is right for you.

A-Z of Addiction Recovery - S is for Self-esteem

Self-esteem

How we feel about ourselves is often evident to others by the way we look and how we treat ourselves. Do I dress dress becomingly or do I throw on an old t-shirt and jeans with holes in them? Do I accept myself as human, or do I criticize myself when I make mistakes? Do I believe I can do things as well as others? What do I deserve in life? Many people who are addicted to drugs and alcohol don't feel good about themselves after years of abusing substances and themselves, and part of recovery is restoring essential dignity, self respect and self esteem.

Taking good of ourselves contributes to self esteem. Positive, healthy behaviors also assist us in feeling good about outselves, and this in turn fuelss more healthy behavior. By saying "no" when we need to, asking for things we need, expecting to be treated well - these are all aspects of positive self esteem. In recovery we work on restoring what was lost in the addiction process - self esteem.

A-Z of Addiction Recovery: R is for Recover

Recover


Webster's dictionary definition of "Recover:"

• to get back (something lost, etc.)
  
  
• to regain health
  
  
• to make up for (to recover losses)
  
  
• to save oneself (recover from a fall, etc.)
  
  
• to reclaim
  
  
• to get control of (a fumble, etc.)
  
  
• to regain health, balance or control.
  
  
• to remain free of alcohol and drug addiction and reclaim your life!

A-Z of Addiction Recovery: Q is for Quit

Quit

Addictions are hard to quit - everyone knows that. Addiction itself is defined as an "I can't stop" disease. After a health scare, a smoker may want to quit smoking, over-eaters may want to quit over eating, and alcoholics may want to quit drinking, to restore their health and functioning.

What we really want is to quit the pain associated with the addiction, without really giving up anything positive about it, like what we've used it for, to help us cope. When we quit, we don't just lose something, we also gain things. Smokers may regain their health, and eventually stop coughing. Overeaters may lose weight, feel more fit, and have more energy, and alcoholics who quit drinking begin to feel better, think more clearly, and enjoy closer family relationships.

So when we think, "I must quit" instead of looking at what we are giving up, it helps to look at what we have to gain. It makes quitting a positive, self-affirming, healing endeavor.

A-Z of Addiction Recovery: P is for Progress

Progress

As opposed to being stuck or moving backwards, alcohol and drug addiction recovery gives one the opportunity to make progress. There is a slogan in 12 step groups that suggests "progress, not perfection." No one recovers perfectly. Often there are set backs and "therapeutic relapses" in the process, which are all learning experiences on the road to recovery. As long as one continues to be honest in treatment, keeps trying, and goes to group meetings, there is always hope for recovery, even if its baby steps all along the way, which is how most recovery is obtained. After time it looks like great progress was made, even though it may have occurred in tiny increments, one day at a time. Perfection is an illusion, but progress is always possible.

A-Z of Addiction Recovery - O is for Openness

Openness

One of the tenets of a 12 step program like Alcoholics Anonymous (AA) is the concept of H.O.W. HOW to recover? With Honesty, Openness, and Willingness. Here we will discuss openness. Many people suffering from additions have to hide it, lie, and cover up their use in order to continue without interference from other people. Openness brings things out into the light and open air so there is an opportunity to share what is really going on and receive help with problems. Without openness, there is no room for help. Opposite openness, is being closed; closed to new ideas, experiences, and feelings. Openness offers the possibility of connection with others, of gaining fresh ideas and new insights, and even once undreamed of adventures. Are you closed off to new things? Or are you open enough for good things to come into your life?

A-Z of Addiction Recovery: N is for NEEDS

Needs

Having needs is OK. We all have needs and they change over time. People deserve to have their needs met, whether it's for love, safety, honesty, belonging, health, respect, security, and the list goes on. In treatment from alcohol and drugs, we learn how to ask for what we truly need and find our voice. This gives everyone a much better chance of getting their needs met - when the communication is open and clearly stated. What do you need right now? A nap? A hot bath? A tasty meal? A hug? Someone to listen to you? Are you seeking a chemical dependency recovery program to get your life back on track? Needing sobriety is a basic need for living life well. Get your needs met and ask.

A-Z of Addiction Recovery: M is for Make Time

Make Time

Make time for yourself to heal
Make time to do the steps
Make time to turn to others for help
Make time to join a support group
Make time for hopes and dreams
Make time for recovery from alcohol and drug abuse
Make time for you