Recovery Tips

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Change is Difficult, Not Changing is Fatal!

  • Play the tape back - remember the bad times
  • Envision how you would like your future to be
  • Think of the things you risk losing
  • Acknowledge the experiences you've missed due to your behavior...

Rediscover Yourself

  • Remember who you were before your addiction took over your life.
  • Rediscover your true passions and recover your identity. 
  • Apologize to the people you have hurt by changing (truthfully they probably have heard you apologize way too many times). 

Enjoy your new-found Health and Well-being

  • Clarity of mind and getting your brain back!
  • Skin and Hair will look nourished and vibrant
  • Anxiety and Fear WILL dissipate with every day that goes by.
  • Enjoy being productive, creative and full of energy. 

Look forward to transforming

  • SADNESS into JOY
  • FEAR into HOPE
  • CONFUSION into POSITIVITY
  • LONELINESS into COMPANIONSHIP
  • SHAME into ADMIRATION
  • DISAPPOINTMENT into SUCCESS
  • ANXIETY into SERENITY

There will be many Chapters in your life, don't get lost in the one you're in NOW!

  • Smile. Good things are going to happen. 
  • Follow your dreams
  • Breathe. Stay in the present. 
  • The BEST time to start was yesterday. 
  • The next BEST time is NOW!

Commitment to Self

  • Staying clean and sober is the most important thing in your life!
  • The most important decision you'll ever make is to give up poisoning your body. 
  • Be convinced that your whole life depends on not taking that 1st drink or drug!
  • Nothing in the world (nothing) is more important to you as your own Recovery!


             5 SIMPLE RULES OF HAPPINESS

  1. FREE YOUR HEART FROM HATRED
  2. FREE YOUR MIND OF WORRIES
  3. LIVE SIMPLY
  4. GIVE MORE
  5. EXPECT LESS


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Rules to Live By

Let go of Guilt and Shame

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Let go of having unrealistic expectations of yourself and others.  You can't change the past but you can do things differently NOW!

Ask for Help / Support

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Allow people to help and support you in your recovery. 

Remove toxic people from your life and only keep the ones that are positive. 

Set Boundaries

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The people who truly want to be in your life will respect your boundaries.  Realize that some people are not good for you, no matter how much you love them. 

Identify Problems

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Figure out what is at the core of your need to escape.  What factors make you feel sad/anxious/uneasy. 

Generate Solutions

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Think of potential solutions and alternatives.  Select the best solution. Action - Implement and apply solution.  

Identify what you need

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Access what you need (treatment, support, hobbies, community help) for the outcome you desire. 

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CATASTROPHIZING

Catastrophizing is thinking of the WORST CASE SCENARIO in your head. 


 Catastrophizing is an irrational thought a lot of us have in believing that something is far worse than it actually is. Catastrophizing can generally can take two different forms: making a catastrophe out of a current situation, and imagining making a catastrophe out of a future situation. 


 Falling prey to catastrophizing is like striking out in your mind before you even get to the plate. Both of these types of catastrophizing limit your opportunities in life, work, relationships and more. It can affect our entire outlook in life, and creates a self-fulfilling prophecy of failure, disappointment, and underachievement. 


DECATASTROPHIZING

 The first step to dealing with catastrophizing is to recognize when you’re doing it. The sooner you start tracking this, the quicker you’ll be able to start focusing on stopping it.  


 Stopping yourself from catastrophizing takes a lot of conscious effort on your part, patience, and time. But if you try these few steps and really start answering yourself back, these irrational thoughts that serve no positive purpose will soon lessen in frequency and strength. 

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More about Addiction...

We manipulate

All addiction stems from PAIN. 


Our substance or behavior of choice is merely a  distraction for pain avoidance. The using, acting out or self destructive behavior is merely a symptom. 

We must put our pride ASIDE or it will kill us!


Our lives are on TRIAL and we must protect it. 


Get the MESSAGE / NOT the MESS!



Write a Goodbye Letter to your Addiction.

Talk about how it was, when it was good, when it got bad and how it no longer serves you. Be sure to include all the pain and suffering it has brought you. Write out a breakup letter of you love affair with the thing that once brought you relief but now only causes pain and suffering. 

Triggers

Triggers

  • FRIENDS THAT DRINK
  • STRESS AT WORK
  • DEPRESSION
  • ANXIETY
  • EXPECTATIONS
  • RESTAURANTS WHERE I USED TO DRINK
  • PLAYING TENNIS
  • FEELING LONELY
  • GETTING ANGRY
  • SEEING ALCOHOL ADS
  • CONCERTS
  • BOREDOM
  • BEING DISAPPOINTED BY OTHERS

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Coping Skills

Coping Skills

  • SURROUND YOURSELF WITH PEOPLE WHO DON'T DRINK
  • GO FOR A WALK AND COME BACK WHEN RELAXED
  • WATCH A COMEDY
  • BREATHE, TOUCH, DRINK, VISUALIZE
  • DELEGATE TASKS TO OTHERS
  • STAY AWAY FROM RESTAURANTS WHERE YOU DID HEAVY DRINKING
  • CALL A FRIEND TO TALK
  • RELAX BY PRACTICING A HOBBY LIKE: DANCING, PAINTING, COLORING...
  • TURN YOUR GAZE AWAY AND FOCUS ON SOMETHING ELSE
  • BRING A SOBER BUDDY WITH YOU SO YOU CAN KEEP EACH OTHER  IN CHECK
  • FIND AN ACTIVITY TO DO: TENNIS, DRAWING, MEDITATING
  • TALK ISSUES OVER WITH GOOD COMMUNICATION

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Thoughts about Thoughts

Floating Thoughts

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Let thoughts pass like clouds floating by in the big sky. Notice how working with this analogy makes you feel. 

Thought-Stopping

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When you experience a negative thought. STOP! and redirect your thinking. 

Pay attention

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Pay attention, being Mindful, right now. 

Don't live in the past or worry about the future. BE HERE NOW!

What lives in your mind?

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There isn't enough room in your mind for both WORRY and FAITH. 

You must decide which one will live there. 

Thoughts & Words

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Two things to remember in life: "Take care of your thoughts when you are alone, and take care of your words when you are with people." - Zig Ziglar

Always do your best

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NO MATTER WHAT! 

Always do your best. Continuous progress is better than unrealistic delayed perfection.  

Things I learned in Treatment

The Dis-ease is always there, patiently waiting for you to feed it.

  •  The obsession and compulsion to use will take some time to go away. 
  • Before you use, play back the tape; what are the consequences?
  • When you get a case of the "Fuck it's" say the Serenity Prayer:

                          

                   GOD GRANT ME THE SERENITY TO ACCEPT THE THINGS I CANNOT CHANGE, 

                                       COURAGE TO CHANGE THE THINGS THAT I CAN, 

                                       AND THE WISDOM TO KNOW THE DIFFERENCE. 


  • Go to  90 Meetings in 90 Days - AA, NA, whatever A you want - FIND SUPPORT
  • Find a GOD of your understanding - if you are not religious you may simply rely on what I was told GOD was = GOOD ORDERLY DIRECTION or the GIFT OF DESPERATION. 
  • Try your best to find the root  of the problem - the reason why you used. 
  • Drugs and Alcohol are something we use to mask the problem, dig deep even though it will hurt
  • Establish SHORT TERM PLANS - 30 Days - 60 Days - 90 Days
  • Remember - Tomorrow is not promised, do your best today!
  • Try to become the best version of yourself.  You can reach your highest potential. 
  • Don't use! - NO MATTER WHAT


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Relapse Prevention Tips

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Don't Drink/ Use One Day at a Time

Establish yourself in a Meeting - AA, NA, CA, ANY A

Get a Temporary Sponsor right away - it's about accountability

Lead by Example

Have a Relapse Prevention Plan

Check you Motives

What do you want to say?

Do you have any Questions?

Always have a backup plan

Always work on your Self-Esteem

Your opinions belong to you

When you work on your behavior you will work on changing Addictive ways

Resist the urge to feel Anger - this is a luxury we cannot afford

When in Meetings - Identify - Do not Judge

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Good Orderly Direction

Play back the Tape - Especially the BAD PARTS

From when you started drinking/ using until the End

When it comes to triggers - Think about your consequences

Never do anything major in the 1st year

  1. Divorce
  2. Moving
  3. Job Changes

Remember you can be lonely in a crowded room

Remember the pain you feel always stems from your past - don't stay there!