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 - 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

A-Z of Addiction Recovery: L is LET GO

Let Go

It's a difficult thing for many people to ask for help. It takes courage, and the fear of the unknown can be paralyzing. Letting go is about trusting that there is real help for you, and letting it occur. Let go of the past and open your arms to the future you could have in sobriety. Let go of the addiction and let your healthy side ask for professional assistance. Let go and let someone help.

A-Z of Addiction Recovery: K is for KEEP

Keep

Keep on keeping on. Keep coming back. Keep at it. Keep the faith. Keep hope alive for a life without alcohol and drugs. Rehab is not a four letter word, and it won't keep you from doing other things in your busy life. With an outpatient treatment program in San Diego, you can still work, go to school, or be home caring for your kids. Come three evenings a week from 6:30-9:30 pm and start aobriety. You don't have to keep drinking or drugging to cope. Keep that in mind.

A-Z of Addiction Recovery: J is for JOIN

Join

Regain a sense of belonging. When people isolate themselves from others, they forget that others can help them. Join a support group, a therapist, a 12 step meeting, or a treatment program and join together for mutual support, help and recovery. You are not alone.

A-Z of Addiction Recovery: I is for INVITE

Invite

Invite others to help you. It's OK to ask for help and invite support into your life. Imagine what you want, so it can be given to you. Invite the good to come into your life and be willing to receive it like a welcomed guest. For too long isolation may have been the way to live with addiction, but in recovery we invite others to come along on the journey. The "I" road becomes a "We" road. An invitation to recover is extended to you now at Lasting Recovery.

A-Z of Addiction Recovery: H is for HEAR

Hear

Learn to listen. We've been listening to the memories of intoxicants but now its' time to listen to the voice of recovery that beckons from within. Hear what your needs are, hear what you need to listen to. Are other people telling you that you have a drinking problem? A drug problem? What are you hearing from others that you haven't wanted to hear? What do you need to listen to? Hear what they have to say. Listen and hear the messages that are just for you. What do you hear?

A-Z of Addiction Recovery - G is for GRATITUDE

Gratitude

Recovery from alcohol and drug addiction is a gift that many recovering people are grateful for. Being grateful means appreciating what we have; it acknowledges the blessings all around us every day. This "attitude of gratitude" keeps us humble, teachable, and open to receive more good in our lives. It's hard to see the good when addiction has taken over a person's life, but with help, recovery is possible, and gratitude is one of the keys to a loving heart and a peaceful mind.

A-Z of Addiction Recovery: F is for FEARLESS

Fearless

Learn that fear is just not enough information about what alcohol and drug treatment program is right for you. What is the best 12 step meeting and yoga class for you to be in and grow? Be courageous, develop trust and faith, and learn from others who have taken that first step. FEAR is False Evidence Appearing Real. Don't let it keep you from going where you want to go. Facing recovery is a much better choice than living with an addiction, which is much more scary. People who have walked the recovery path before you have felt their fear and did it anyway.

A-Z of Addiction Recovery - E is for EMBRACE

Embrace

We begin to chart a new course in our lives only by embracing the need for change. Embrace the idea that things can be better for you and life can and will be more rewarding than its ever been. Embrace positive thoughts about the future and your abilities to bring about the happiness you deserve. Embrace the abundance the universe wants to give to you right now. Embrace recovery for yourself.

A-Z of Addiction Recovery: D is for DETACH

Detach

Detaching means letting go of the alcohol and drugs, or letting go of someone you are trying to control so they won't use alcohol or drugs. Detach and step away from the problem or the person so you have enough space to be more objective, and less attached to the chemical or the outcome of a relationship. We learn we can't control anything outside of ourselves, so we detach and put our focus only on ourselves and what we CAN do. It even helps to detach from ourselves and not take ourselves or our emotional state so seriously. It will change. Detach from the addictive behaviors and learn new skills and enjoy a life without turning to chemicals. Detachment is a gift we give ourselves so we can feel at peace.

A-Z of Addiction Recovery - C is for CHOOSE

Choose

When an addiction takes over the life of an individual, the person loses the ability to choose. The alcoholic does not ask, "Should I drink today?" They just drink. The drug addict does not decide to use drugs, once the addiction has control of the mind, it loses the power to choose, and just uses. In choosing recovery, many new options open up that were once undreamed of. Choosing how and when to get help, choosing abstinence with support that you have chosen, and then choosing the path you want to take to continue your recovery are all very empowering. Put the power of choice to work by choosing something different today - something worthwhile. It's your choice.

A-Z of Addiction Recovery - B is for BEGIN

Begin

Begin some where. "A journey of a thousand miles begins with a single step." This is true of recovery as well - going to that first AA meeting, calling someone for help for the first time, or making an intake appointment at a treatment center. This is where recovery begins, with a decision to change and an action to start in that direction, however small. Recovery is all about baby steps - when taken together they will add up to a giant leap of growth and healing. Begin.

A-Z of Addiction Recovery: A is for ACCEPT

Accept

"Accepting is the conscious choice to the journey of recovery." - Judy Saalinger

Until we have accepted something, we cannot change it. Until we acknowledge the need, we cannot meet the need. Accepting that something is wrong is the beginning of working towards what is right. Accepting "powerlessness" over an addiction paradoxically creates the power to heal from it, gaining the power of self and the power of the universe to overcome the affliction. Accepting help is essential for growth. We do not grow by ourselves - we need others. We accept ourselves as human beings who make mistakes sometimes and we accept that recovery is possible for us. Accept yourself the way you are - the good and the bad - and work from there.