The disease model of addiction says that substance use is a brain disease and that people who use substances addictively are powerless over their actions. However, not everyone believes that characterization of addiction. Treatment centers that reject the disease model take a unique approach to treating substance abuse.At Sunshine Coast Health Centre, in British Columbia, the treatment program is based on the idea that addiction is a response to a life without personal meaning, says Geoff Thompson, PhD., program director at Sunshine Coast. That idea has a long history; it was first voiced by Viktor Frankl in Man’s Search for Meaning, published in 1946.“Frankl said that if we really want to understand addiction, we have to recognize that it is far more than merely the drugs’ effects on the brain,” Thompson said. “Addiction operates at the level of a fundamental motivation to make sense of ourselves and pursue a meaningful life.”Accepting that premise changes the way that Sunshine Coast Health Centre delivers care.At the forefront, building a life In 12-step addiction treatment, clients are encouraged to focus on abstinence. Then, after they’ve achieved sobriety, they explore creating a meaningful life. At Sunshine Coast, that model is turned around.“If addiction is a problem of meaning, then the goal of treatment is to help clients begin the process of living a personally meaningful life,” Thompson said.A meaningful life has three components, Thompson said: self-awareness, positive relationships, and intrinsic motivations. When a client comes to Sunshine Coast, they begin therapy to help them create these components.“We designed a program to help clients develop an accurate understanding of who they are, develop authentic relationships, and pursue goals based on what is truly important to them,” Thompson said. “The focus is always on helping them get a life.”Principles of addiction therapyAt Sunshine Coast Health Centre, therapy follows specific principles to help build a meaningful life. Here’s how Thompson describes the principles:We don’t treat an addict or an addiction. We treat a complicated, unique human being, who suffers from addiction.Each client is the author of his or her life, regardless of biological or environmental limitations. We don’t tell clients what to do, think, feel, or say; that’s the client’s responsibility.Each client is a whole human being. People don’t stop being human simply because they’ve succumbed to a drug.Meaning is not the absence of suffering. In fact, research indicates that questions of meaning arise precisely because of suffering. Frankl said that the key to a meaningful life wasn’t to eliminate suffering, but to rise above it by pursuing goals that helped others, Thompson said.Meaning is not the same as happiness. Research indicates that happiness has more to do with feeling comfortable and getting desires met. Meaning is more other-centered and associated with attaching one’s life to something greater than the self.These principles extend to the way that the staff at Sunshine Coast treats clients.“Because we treat all clients as human beings (not as addicts), everyone who works at SCHC follows the three basic principles of therapy: empathy, unconditional positive regard, and genuineness,” Thompson said. “This creates an environment where clients can feel free to be themselves, a requirement for good therapy.”Expecting the treatment to workToo often, when treatment for addiction doesn’t work, people blame the client. At Sunshine Coast, that is different.“Rather than blaming clients, we examine the therapy itself. What were we doing that we could not get through to this client?” Thompson said. “We are constantly refining the program, based on the latest research and feedback from clients and families. Ultimately, we use meaning therapy as a way to improve success rates in treatment, which are currently less than inspiring.”The focus of that therapy is clear throughout treatment.“Our goal is not to help clients stay away from drugs, it’s to help clients ‘get a life,’” Thompson said. “If addiction is a response to a life that lacks personal meaning, however, then we need to front-load getting a life. Clients need a reason to do all this work, which is why mainstream treatments do not have inspiring outcome studies.”Sunshine Coast Health Centre is a non-12-step drug and alcohol rehabilitation center in British Columbia. Learn more here.
Wednesday, July 29, 2020
Sunday, July 26, 2020
Don't Relapse Now
Reader, I will make a deal with you. I will talk to you like an adult and say some uncomfortable things. I won’t be your sponsor and I won’t throw the Big Book at your face. But in exchange, you need to promise me you’ll read this to the end. No skips, no tag outs, no skimmy skims. Okay? Okay, great.I understand the urge to relapse right now. I’m feeling it too. A lot of us have severely diminished responsibilities – my work has nearly dried up. I hate the Zoom meetings, which feel like impersonal shadow plays where I have to stare at my new fat face. All our other distractions that can’t be done from the couch have been cancelled. My normie friends are mixing up quarantinis before the 5 o’clock news starts. Most importantly, we are all being treated to a daily blast of death, inequity, and press conferences where a poorly tanned moron tells us to shoot up with bleach. It is so much. It is a daily mental weight that is difficult to bear even on the best days.If you are saying to yourself, maybe I can’t hold out on this, maybe I am going to break, that is a sane response. It is, in some ways, a rational response. Time has paused, life has paused, why can’t sobriety pause too? The other day I found myself telling a friend that I won’t be jobless, locked down, without the beach (my favorite distraction), and sober. In full Scarlett O’Hara mode, I declared, “Sorry, but I won’t do it!” It felt good to say, the way forbidden things sometimes do. Total, unapologetic narcissism has its pleasures.I could probably get away with it, too. I could probably go on a few-days bender and maybe my boyfriend would figure it out (he is sharp!), but no one else would. I could even keep my day count! Why not?!? This is the sort of self-dealing I’ve been doing. I am so good at it. I am the Clarence Darrow of fucking my own shit up.But it is wrong. I know it’s wrong. If you are having similar thoughts, you probably know they are wrong too. Even now, with life halted and pain and injustice ascendant, there are reasons both practical and metaphysical that it is crucial for you and me to keep our sober time. Even if every word we ever heard at an AA meeting was false, even if the Big Book itself is a decades-long scam to sell us on religion.Practically, you are going to regret it. You know you are! Sorry, but you do. You are going to be annoyed, at the very least, that you need to restart your day count, which yes, you eventually will be forced to do because you won’t be able to lie to your support network for that long. Whatever bender you have in mind is going to come to an end, in what will feel like the blink of an eye, and all you’ll have left is regret and likely, a terrible headache or worse. You also, of course, might take it too far and die.If things get really bad, as they very well may, people are going to know what you did and that is going to suck for you. Your family and friends are already extremely stressed out right now (just like you!) – the last thing they need is to hear that you relapsed, in your tiny apartment in some faraway city, and no one can travel to you to make sure you get it together. Your mom is going to cry.On that note, if you need hospital care because you overdose or can’t stop, great, you are taxing an already overtaxed healthcare system and exposing yourself to COVID19 at the same time. From a million different standpoints, any decision to relapse right now is selfish, even if it feels like the only person being punished is you.Okay, who cares, right? I hear that. When I was first trying to get sober and in a relapse cycle, other people’s problems were some theoretical concern that was a not-close second to my immediate ego gratification. I did not give a shit, and honestly I didn’t care much if I died, either. What worked for me, though, was spite – not giving my enemies the pleasure of seeing me fall.Spite could be helpful right now. Picture Donald Trump, in all his 300 pounds of dense mass, standing over you as you take that first drink. “I was always right,” he says without laughing, as he never laughs, “You’re weak. Libs like you, weak, lazy.” Do you want Donald Trump to think he’s better than you? How about the maskless crowds begging states to let them kill themselves, and each other? Should these yahoos and sociopaths be allowed to feel morally superior to you? Or picture a little closer to home. Do you want your douchebag ex to hear that you fucked up again? No you do not.The time we’ve all spent cooped up indoors losing our gourds has been an achievement which can be measured in days and lives saved. We’ve been doing this for well over thirty days now. In New York and elsewhere, we’ve flattened the curve. Your sobriety is the same. It’s not some fungible commodity that can be lent out and borrowed back at will – it has a character in itself composed in part of a temporal element. Your sobriety after you relapse is not the same as your sobriety before. When you give it up, you give up effort, sacrifice, things you can never get back. That might not feel important now, but it will feel devastating later.Look, I am not Mr. Lockdown. I eat loaves of bread as a snack. I stay up most nights until 5 AM and I sleep till 11. I bleached my hair. I play Nintendo Switch and try to get one or two productive hours into a day. My sheets smell like farts. All of this is fine! You do what it takes to make it to the next day. The people doing pilates every morning, learning a second language, making OnlyFans, whatever – they are fine, too. And it’s even fine to hate them!“One day at a time” is a relentless cliché in sobriety circles. But right now, it feels appropriate, as all of the stupid sayings eventually do. The world is a miserable place, maybe always, definitely right now. Don’t add to the misery by giving in to the demons you fought so hard to keep at bay. Be strong, stay home, save lives, stay sober. Good luck.
Thursday, July 23, 2020
Caring for Your Mental Health During COVID-19
May is Mental Health Awareness Month, and this year, more than ever, it’s important to talk openly about mental health and take care of your mental well-being. The coronavirus pandemic has made the mental health crisis in America even worse. One telling piece of data: anxiety medication prescriptions rose 34% between Feb. 16 and March 15. It’s likely they’ve continued to go up since then. After all, many of us are living through a trauma experience.The pandemic and the economic consequences are out of our control, but there are things that everyone can do to help control the mental health effects of the pandemic. This is especially important for people who are in recovery. When you’re stressed or anxious, your risk for relapse increases, so it’s critical that you stay ahead of your mental health. Here’s how:Limit your informationIt can be tempting to try to constantly keep up with the latest breaking news about the pandemic. But since good news is limited and there is bad news aplenty, checking the headlines constantly is likely to put you into a constant heightened state of stress and anxiety.So, set boundaries for yourself. Rather than keeping your favorite news site open in your browser, check the news only three times a day: morning, noon, and evening. It’s best to skip the pre-bedtime check so that you don’t have stressful thoughts in your head as you’re drifting off to sleep. If this is still too much, consider scaling back more. If you’re worried about missing something, ask a partner or friend to let you know if anything serious happens that you should be aware of.Be mindful, however you canWe talk a lot about mindfulness in the recovery community, and it may be more important now than ever. It’s easy to spiral, thinking about everything that is out of your control right now. But, that’s fruitless. It doesn’t solve the problem, it just leaves you feeling stressed out.Instead, pick an activity where you can be fully immersed in the here and now. Meditation and yoga are great options, but they don’t work for everyone. It’s okay if your mindfulness practice is as simple as a walk in the neighborhood, cooking a beautiful meal, or knitting a scarf.A good exercise to help you connect with the present moment is to check in with each of your senses. What is something you see? Smell? Hear? Taste? Feel? Naming the sensation you’re experiencing can help ground you.Get movingRight now, gyms and even many beaches are closed, so it can be tempting to stay at home and not exercise. But, exercise is great not just for your body, but for your mind as well. The endorphins that your body releases when you exercise can help control and limit cortisol (the stress hormone).It’s okay to take it easy. Go for a walk, or do a ten-minute online workout at home. The key is to incorporate a bit of movement into each day. If you’re having trouble motivating yourself, ask a friend to be your virtual exercise buddy. You can do your own home workouts and then check in with each other, or talk to each other on the phone while you’re on a walk.Seek help when you need itMany Americans are avoiding emergency or routine care because of the pandemic. But if you are feeling overwhelmed by your anxiety or depression, it’s critical that you reach out for professional medical help. Many services can be delivered via telemedicine right now, and you can even get a prescription delivered to your home.Of course, if you’re experiencing a mental health emergency, go to the ER as soon as possible. Hospitals have protocols in place to reduce the risk of contracting COVID-19 if you need to seek other medical care.Getting through this pandemic is stressful for everyone. People in recovery might feel like they’re especially vulnerable, but the truth is that you’re experienced. You’ve already been through times that felt overwhelming, and persevered. You’ll do the same this time.Learn more about Oceanside Malibu at http://oceansidemalibu.com/. Reach Oceanside Malibu by phone at (866) 738-6550. Find Oceanside Malibu on Facebook.
Monday, July 20, 2020
Sober Reflections From the Dance Floor
For Mary.I got sober here almost thirty years ago. That’s what struck me last December 31, as I danced my butt off in the basement of St. Anthony of Padua’s Roman Catholic Church on Sullivan Street in New York City, welcoming in the New Year with a mob of sober drunks. Yes, here I was dancing under the influence of something more heady than Moet this New Year’s Eve, surrounded by mylar waterfall curtains, and the familiar pull down shades of AA’s Twelve Steps and Twelve Traditions, changing color with every turn of the disco ball.In the fall of 1991 I was sitting in the second of sixteen rows of folding chairs, a box of Kleenex on my lap, flanked by massive columns that supported both church above and my shaky sobriety below. Now here in the countdown to midnight, voguing to Madonna with a Woodstock hippie in pajamas, I realized this was the very spot I had counted my first 90 days without a drink or a drug decades ago. This was where the Soho Group of Alcoholics Anonymous met, and still meets today. Flash back to me in gold tights and a green suede mini skirt, crushing on a rockabilly cat across the aisle. Thank you Johnny Cash wannabe in the stretched T, you kept me coming back to AA for that first year—you and my sponsor Cindy, the big sis I never had. After the meeting, Cindy and I would hit the Malibu Diner on 23rd Street for oversized Greek salads with extra dressing and bottomless cups of decaf. Cindy taught me how to stay away from the first drink and how to smudge a make-up pencil to get that smoky eye look. From September to December, 1991, the Soho Group, the boy with the ducktail, and my glamourous sponsor, poured the pillars of my foundation for a life lived without mood-altering substances, one-day-at-a-time.. . .Around midnight on December 31, 2019, wearing frames I’d picked up at the dollar store that flashed “2020” in three speeds, I felt safe—safe and happy raving with a few hundred personalities swigging seltzer. In my drinking days, going out dancing never felt safe. There was the time I fell off the stage GoGo dancing on the boardwalk at Coney Island, and once I walked home alone over the Brooklyn Bridge, at 3AM, in a red sundress. I meant to take a cab, and had even tucked a twenty dollar bill in my bra for that purpose, but I ended up spending it on more vodka cranberries instead. Staggering barefoot in the pre-dawn down an unlit staircase onto the off ramp of the Brooklyn Bridge, heels in hand, fear overtook me and I started running. For blocks and blocks I ran down the middle of the street, where it felt safer, where I could spot shadows lurking between cars, all the way home, until I reached my building—relieved, ashamed and baffled by my behavior. Scared of waking my landlord, I tiptoed up three flights—this was not new—but every creaky step betrayed me. I dreaded passing Babe the next morning, sitting on the bench in his dooryard, combing the supermarket circulars. He was less like a landlord you write a check out to on the first of the month, and more like an Italian uncle who would scold you for parking too far from the curb, or wasting money buying coffee out, instead of brewing it at home. I knew Babe always heard my key in the lock as dawn broke over South Brooklyn, and I knew he saw those empty bottles of Chianti, tucked under tomato cans in the recycling bin. . . .Yes, now I felt safe—here clasping hands with a little girl and her sober mom, twirling around a church cellar at the Soho Group’s New Year’s Eve Dance. I felt safe, happy and damn lucky to be back here on the very spot that I had clung to for that first year, that spot where I first surrendered to sobriety and felt safe, as I cupped warm urn coffee, and took it all in, in small sips. Tonight I knew where I was, and I knew I’d get home safely. I knew I’d remember everything the next day, without remorse or a sour stomach. “Some don’t make it back.” I’ve heard that said often in the rooms of A.A. After sobering up in my mid twenties at the Soho Group, I stayed alcohol-free for thirteen years, making Brooklyn Heights my home group for years, until just after the birth of my first son. The promise of A.A. as “a bridge back to life” had come true. I had a life: a husband, a house, and now a fat baby at the baptismal font. But I was doing zero maintenance on that bridge—my connection back to AA was crumbling. I’d drifted. I’d moved deeper into Brooklyn with my non-alcoholic husband and away from my homegroup. I’d lost touch with my sponsor and most of my sober friends. And then it happened. I slipped. But I was one of the super lucky ones. I didn’t have a full out sloppy slip, with blackouts and benders and smash-ups with the family KIA. It started with just a sip. In my mind I’d decided it was safe to start taking communion wine with my wafer at Sunday mass. No matter that countless practicing Episcopalians take the host but pass on that sip from the silver chalice. And for years, this was the extent of my drinking, one sneaky sip I looked forward to on Sunday mornings. Then other things happened. I’d heard that beer was good for breast-feeding. I latched onto that rumor, like a babe at the breast. I started downing O’Douls “non-alcoholic” ale at our weekly mommy nights. When I went to my dentist for a routine filling, I insisted he tap the tank of laughing gas, when novocaine would have numbed well enough. I remember that buzz which settled over me in the dentist’s chair. Relief, I thought. From everything.Soon after I woke up and realized my marriage was over. I was a wreck. Day drinking seemed like an option. A friend offered me a mimosa in her home. I took one sip—panicked—snuck to her bathroom and poured the rest down the drain. Soon after that, I climbed up one flight of stairs over a fish store and entered a crowded room with flies circling. I started counting days, for the second time around. At forty-eight, I was a humbled newcomer again. My sponsor was twelve years my junior. It was awkward, yes, but it felt honest and right to reset my sobriety clock. And thanks in large part to these no-nonsense oldtimers of Old Park Slope Caton, my kids have never seen me drunk.. . .In my twenties, before I poured that last bottle of Four Roses whiskey down the kitchen sink, my twin loves were drinking and dancing. I started drinking fairly late, at 19, when I’d help myself to my father’s scotch, put on his headphones, raise the volume on his Ohm speakers, and burn rubber to The Gap Band. Booze and boogie shoes quickly became my dream couple, allowing me to float in a fantasy stupor where all care and self-doubt slipped away. From there I went on to be a “maniac on the dance floor”—a self-destructive eighties girl flash dancing her way through four years of college—squeezing that last cup of beer from a warm keg.For fun, my alcoholic brain sometimes likes to play this game where I remember fondly (but falsely) occasions where liquor paired perfectly with certain activities like ball games with Budweiser, or tailgate parties with pina coladas, picnics with blushing Zinfandels, or art gallery openings with jugs of Gallo red. But the winner of this stagger-down-memory-lane game is always dancing with drinking. Evenings out started the same: plug in the hot rollers, mix a cocktail, and get down while dolling up, still in my underwear, to the Saturday night line-up of DJs on WBLS and Hot97. A whiskey sour next to my make-up mirror was the kick-off. Stepping out an hour later, with coral lips and cat eyes, and Run-DMC in my head, I felt just fine. And that’s how it went, in my twenties. But over time, nights out ended in close calls with questionable characters and near scrapes in unknown neighborhoods. Every one of those nights, however, had started out just fine. From Halloween dance parties in Bushwick lofts with Solo cups of mystery punch, to doing the twist on the Coney Island Boardwalk while taking nips from a hip flask of Jack Daniels, it was always a good time. Until it wasn’t—until someone flicked a cigarette and started a fire, or until I fell off the band stage on that Coney Island boardwalk.. . .If only evenings could have ended as safe and fun as they had started out. It really only ever felt safe to drink at the start of my drinking, as a teen, in front of my dad’s turntable, moving to Stevie Wonder coming from his Koss headphones, in the safety of my childhood home. And if only my drinking and dancing partner Mary was still here. Mary, who dared me to put down my rum and Coke and never-finished Times crossword, and climb up onto the bar with her at Peter McManus Pub in Chelsea. Dear, departed drinking playmate and party girl Mary. Quirky, curly-haired writer Mary, in rhinestone glasses and GoGo boots. Loyal friend Mary, who helped me through heartbreaks and hangovers. Subversive yet wholesome Mary from Michigan, who baked soda bread, wrote thank you notes, remembered nieces’ birthdays and snorted lines of heroin. I never made the connection between her non-stop runny nose and her habit until years later, when her boyfriend called me to say he’d found Mary dead from an overdose. I pictured her slumped in a fake Queen Anne armchair, pale as parchment, her dark curls against floral upholstery. She was forty-six.Indeed, I danced my way through my drinking twenties, but I was hardly dancing with the stars. I was working as a waitress at the LoneStar Roadhouse near Times Square. At closing time I’d do lines at the end of the bar with the manager, and once, with a customer who talked me into leaving with him. I went home with this grown man who, as it turned out, still lived with his parents somewhere way the hell out on Long Island. I remember feeling increasingly unsafe passing exit after exit on the LIE, riding unbelted in the death seat of a stranger’s Toyota. I remember turning up the volume on the radio and singing along to Chaka Khan: “I’m Every Woman... It’s all in MEEE…” Any drug that can delude you into believing you’ve got the pipes of a 10-time Grammy Award winner, well, that’s a great drug. Until it isn’t. He led me to a mattress on the floor of his parents garage. I’ve heard it said in the rooms of A.A. that God watches out for children and drunks. Which maybe explains how I got myself out of that one—while still fully clothed—and was able to call a cab to take me all the way home in those pre-Lyft late-eighties.. . .One gift of sobriety, along with holding down a job and not losing my kids to the courts, is that I now get to do something I really love, dancing—safely. I’ve hit many an A.A. group anniversary, where I’ve joined Friends of Bill W. on subterranean church linoleum, cleared for dancing. I still start getting ready at five, with my own creation: The Magoo (cranberry juice, sparkling water and two wedges of lime, served up in a fancy glass.) I still tune into WBLS. I wear less make-up now, but still move to the music. At six I head out to scoop a friend in my KIA beater. The koolest legend, Kool D.J. Red Alert, is blowin’ it up over the airwaves and through my car speakers. I pull up, safety-belted and chair dancing in the driver’s seat. My date is tall and her dress is short and sparkly. “Damn girl, who's your target? These all gotta watch out!” Beatrice has all the head boss and eye looks as Mary. And a wit just like Mary’s too, drier than a Wasa cracker or top-shelf vermouth. It’s going to be a fun night, I think. Throw your hands up.I really love Alcoholics Anonymous group anniversaries. They are feel good phenomena that pretty much follow the same format: a meeting, followed by a potluck, then sometimes, dancing. I gravitate to the ones where there’s dancing. Everyone shows up bathed and beaming to celebrate the founding of their “homegroup,” the group they most regularly attend, where they know other people, and are known in return. Sober drunks with sixty years and sixty days come to these. A church basement or parish hall is dressed up in balloons and crepe garland; Hershey kisses scatter folding tables, covered in plastic cloths. The speakers are often old-timers with good stories to tell, pulling in outrageous details of their “drunkalogues” or firsthand details about the group’s early days. The dinner spread is legit. A line of volunteers dish out baked ziti, collards and fried fish from foil casseroles set up over sternos. Urn coffee and birthday cake for dessert. I’ve developed a taste for those giant sheet cakes with piped icing. The ritual of eating that 2” square of cake, along with every alcoholic in the room eating theirs, is a highlight for sure. A centered feeling comes over me as I lick frosting off a plastic fork under twinkle lights. I am safe. And this is fun. Details may vary from group to group, but every space feels hallowed on these nights. The people who populate it are thankful for their lives, freed from the hamster wheel of addiction, just for today. Then dancing happens. I bring the DJ a bottle of Poland Spring and I’m “setting it off” to one-hit-hip-hop wonder Strafe, while folks are still on the food line. When the clean up crew starts collecting cola cans and rolling up tablecloths, I’m still on the linoleum with any takers I can pull up off their folding chairs. I can’t say Beatrice and I have shut down every A.A. party from northern Manhattan to the outer banks of Brooklyn, but the bulletin board of Alcoholic Anonymous’ Intergroup is a good place to start for leads on sober dance happenings.We head home a little after eleven. DJ Chuck Chillout has pulled out his airhorn. I drop Beatrice off, she bends into the passenger window and smirks: “I had a great time tonight. Maria N. gets a second date.” . . .Group anniversaries and sober New Year’s Eve parties aside, I dance mostly on my yoga mat, to the line-up of Saturday Night DJs on WBLS, or to my own ‘80s Hip Hop and New Wave playlists. I’m still self-conscious when I share in meetings, or read at open mics, or take my top off to new a lover, but at home or in public, I’m comfortable on the dance floor, even if I’m the only one dancing. I don’t claim to quite find my Nasty with Miss Jackson anymore, but even well into middle age, and without a craft beer in hand, dancing still brings on my happy—more than ever. Clear-headed, I tap into that elusive “conscious contact” with my higher power. I feel everything in the present moment—neurons firing through my fingertips, the beat beneath my bare feet. I am a consenting adult at my own one-woman rave, enjoying this gift of sobriety: a healthy body doing what it loves, and hurting no one, especially not itself. Of course, when I’m out dancing, there’s the bonus of connection with other abstaining alcoholics. Doing the Electric Slide with fifty friends of Bill—in-sync, or close enough—well, It’s Electric.. . .“We drank alone. But we don’t get sober—then stay sober—alone.” It’s 1:30AM and I’m still on the dance floor, throwing hands up with oldtimers and seven-year-olds. The Woodstock hippie shuffles in his drawstring polar fleece, cotton wadded in his ears. But no amount of cotton can drown out the cheer that went up at the stroke of midnight and echoes even now.If it’s in the cards, in twenty years, on New Year’s Eve, 2040, I’ll be 75 and I’ll be here, surrounded by these poured cement columns, getting what’s left of my groove on with a beautiful group of sober drunks. . . . Where can you go to dance yourself happy? For one thing, the International Conference of Young People in Alcoholics Anonymous of New York City (ICYPAA NYC) throws a serenity dance cruise on the Hudson in July. But if AA dances aren’t your thing, consider “Conscious clubbing,” a term coined by Samantha Moyo, founder of Morning Gloryville, a sober breakfast rave phenomenon launched in East London in 2013, and which has spread to cities worldwide. Some Morning Gloryville events have been postponed due to the COVID-19 outbreak, but online raves are happening right now. And LOOSID a sober social network, with a mission to make sobriety fun, puts out playlists, and pairs subscribers to events of interest too.Tonight, still sheltering-in-place here in The Baked Apple, New York City—one hot spot of the COVID-19 pandemic—Beatrice invited me to Reprieve, a clean & sober non-stop dance party. I registered for free through Eventbrite and joined the dance floor, courtesy of Zoom. By the end of it we were doing backbends over our sofas to Total Eclipse of the Heart. Before signing off, I reached out to Beatrice in the comment thread : “Let’s do it again,” I typed. “Totes.” she typed back. Sure, I’ll return this Saturday night to dance with sober drunks. It looks like it’ll just become the latest turn in my healthy sober dance move.
Friday, July 17, 2020
Coronavirus, ‘Plandemic’ and the seven traits of conspiratorial thinking
The conspiracy theory video “Plandemic” recently went viral. Despite being taken down by YouTube and Facebook, it continues to get uploaded and viewed millions of times. The video is an interview with conspiracy theorist Judy Mikovits, a disgraced former virology researcher who believes the COVID-19 pandemic is based on vast deception, with the purpose of profiting from selling vaccinations.The video is rife with misinformation and conspiracy theories. Many high-quality fact-checks and debunkings have been published by reputable outlets such as Science, Politifact and FactCheck.As scholars who research how to counter science misinformation and conspiracy theories, we believe there is also value in exposing the rhetorical techniques used in “Plandemic.” As we outline in our Conspiracy Theory Handbook and How to Spot COVID-19 Conspiracy Theories, there are seven distinctive traits of conspiratorial thinking. “Plandemic” offers textbook examples of them all.Learning these traits can help you spot the red flags of a baseless conspiracy theory and hopefully build up some resistance to being taken in by this kind of thinking. This is an important skill given the current surge of pandemic-fueled conspiracy theories.The seven traits of conspiratorial thinking. (John Cook CC BY-ND)1. Contradictory beliefsConspiracy theorists are so committed to disbelieving an official account, it doesn’t matter if their belief system is internally contradictory. The “Plandemic” video advances two false origin stories for the coronavirus. It argues that SARS-CoV-2 came from a lab in Wuhan – but also argues that everybody already has the coronavirus from previous vaccinations, and wearing masks activates it. Believing both causes is mutually inconsistent.2. Overriding suspicionConspiracy theorists are overwhelmingly suspicious toward the official account. That means any scientific evidence that doesn’t fit into the conspiracy theory must be faked.But if you think the scientific data is faked, that leads down the rabbit hole of believing that any scientific organization publishing or endorsing research consistent with the “official account” must be in on the conspiracy. For COVID-19, this includes the World Health Organization, the U.S. Centers for Disease Control and Prevention, the Food and Drug Administration, Anthony Fauci… basically, any group or person who actually knows anything about science must be part of the conspiracy.3. Nefarious intentIn a conspiracy theory, the conspirators are assumed to have evil motives. In the case of “Plandemic,” there’s no limit to the nefarious intent. The video suggests scientists including Anthony Fauci engineered the COVID-19 pandemic, a plot which involves killing hundreds of thousands of people so far for potentially billions of dollars of profit.4. Conviction something’s wrongConspiracy theorists may occasionally abandon specific ideas when they become untenable. But those revisions tend not to change their overall conclusion that “something must be wrong” and that the official account is based on deception.When “Plandemic” filmmaker Mikki Willis was asked if he really believed COVID-19 was intentionally started for profit, his response was “I don’t know, to be clear, if it’s an intentional or naturally occurring situation. I have no idea.”He has no idea. All he knows for sure is something must be wrong: “It’s too fishy.”5. Persecuted victimConspiracy theorists think of themselves as the victims of organized persecution. “Plandemic” further ratchets up the persecuted victimhood by characterizing the entire world population as victims of a vast deception, which is disseminated by the media and even ourselves as unwitting accomplices.At the same time, conspiracy theorists see themselves as brave heroes taking on the villainous conspirators.6. Immunity to evidenceIt’s so hard to change a conspiracy theorist’s mind because their theories are self-sealing. Even absence of evidence for a theory becomes evidence for the theory: The reason there’s no proof of the conspiracy is because the conspirators did such a good job covering it up.7. Reinterpreting randomnessConspiracy theorists see patterns everywhere – they’re all about connecting the dots. Random events are reinterpreted as being caused by the conspiracy and woven into a broader, interconnected pattern. Any connections are imbued with sinister meaning.For example, the “Plandemic” video suggestively points to the U.S. National Institutes of Health funding that has gone to the Wuhan Institute of Virology in China. This is despite the fact that the lab is just one of many international collaborators on a project that sought to examine the risk of future viruses emerging from wildlife.Learning about common traits of conspiratorial thinking can help you recognize and resist conspiracy theories.Critical thinking is the antidoteAs we explore in our Conspiracy Theory Handbook, there are a variety of strategies you can use in response to conspiracy theories.One approach is to inoculate yourself and your social networks by identifying and calling out the traits of conspiratorial thinking. Another approach is to “cognitively empower” people, by encouraging them to think analytically. The antidote to conspiratorial thinking is critical thinking, which involves healthy skepticism of official accounts while carefully considering available evidence.Understanding and revealing the techniques of conspiracy theorists is key to inoculating yourself and others from being misled, especially when we are most vulnerable: in times of crises and uncertainty.[Get facts about coronavirus and the latest research. Sign up for The Conversation’s newsletter.]John Cook, Research Assistant Professor, Center for Climate Change Communication, George Mason University; Sander van der Linden, Director, Cambridge Social Decision-Making Lab, University of Cambridge; Stephan Lewandowsky, Chair of Cognitive Psychology, University of Bristol, and Ullrich Ecker, Associate Professor of Cognitive Science, University of Western AustraliaThis article is republished from The Conversation under a Creative Commons license. Read the original article.
Tuesday, July 14, 2020
8 Ways Your Environment Can Support Recovery
What’s your environment like? When you were living with addiction your environment might have been filled with people coming and going, so-called friends that you couldn’t actually trust. It might have been loud or unpredictable.Just like a negative environment can contribute to the chaos of addiction, a healthy environment can help you thrive in recovery. While you’re in addiction treatment, you start learning about the benefits of a positive and healthy environment, but once rehab is over you might need to create one of your own.Here are 8 steps toward creating an environment that will make staying sober just a little bit easier.Find a safe and stable place to live. Knowing that you have a safe, warm and stable place to live removes a ton of stress. Think about where you will live when you leave rehab. Do you have a place to go home to? Would you benefit from the accountability of a sober living house? Do you have a friend or sober family member who would welcome you for a few months?Cut ties with the people who enable your addiction. Now that you’re creating a healthy environment, you need to protect it from people who encourage you to use drugs or alcohol. Old friends from your addiction days might undermine your sobriety, intentionally or unintentionally. Changing your phone number or purging your social media is a great way to start distancing yourself from people who are unhealthy.Establish your boundaries. On that note, there will be people in your life who might trigger you, but who you still choose to have an ongoing relationship with. Think about what boundaries you want to have with these people. For example, you might ask a family member to not contact you, but promise you will call them once a month. Or, you might be willing to meet someone in public, but ask that they not come to your house. Once you’ve decided what your boundaries are, tell the person. Then, be prepared to stand firm if that person doesn’t respect your boundaries.Keep things tidy. Having an environment that is clean and tidy can help you feel that you deserve order and stability in your life. Take a day to organize your space — whether that is a bunk in a sober living or a whole house. Then, each night before bed take 5-15 minutes to tidy everything and reset it for the next day. This simple habit will make your mornings much more streamlined.Focus on calm. Once you have a clean space, you can fill it with tools to help you calm yourself. You might want to buy some noise-canceling headphones, for when you need a moment way from the world. A candle, scented spritzer, or soft blanket can all engage your senses and help you feel at peace when you have a tough day.Evaluate your digital environment. These days, social media is everywhere. While scrolling can be a great way to zone out, spending too much time online can take a toll on your mental health. If you find that reading the news is contributing to your anxiety, or that looking at Facebook makes you feel bad about yourself, limit your time online. Instead of checking in constantly, limit your media use to ten minutes in the morning and ten minutes in the afternoon.Find a recovery community. When it comes to sobriety, there’s safety in numbers. Having sober friends who you can hang out with or who you can call when you’re having a tough day will help you navigate recovery. Check out a meeting, keep in touch with your treatment program’s alumni network, or join sober social media groups to find like-minded people in your area.Establish a routine. In early recovery, you’re trying to do a lot: going to meetings, rebuilding your relationships and career, starting healthy habits. A routine is very useful for making sure you accomplish all you’re trying to do. You don’t have to adhere to a strict schedule, but having a loose routine will provide your days with structure and predictability.At first, creating your sober environment can be daunting. Remember, you don’t have to do everything at once. Over time, you can create a sober environment that makes you feel calm, safe and centered in order to meet the challenges of recovery.Sober Partners provides residential treatment in Newport Beach, California. Get more information at their website, by calling 855-982-3247, or on Facebook.
Saturday, July 11, 2020
A Lesson from Sobriety: You Are Allowed to Feel Hopeful
Imagine waking up one day and everything has changed. Overnight you’ve lost the ability to go to work. All the places you eat, drink, and socialize are closed. You walk down the street and people cross over to avoid your path. You are living the definition of empty. Void. Vast nothingness. You have no idea what tomorrow will bring, but if it’s more of the same, you might not want to have another tomorrow.Welcome to the reality of COVID-19. Many of us are currently living under stay at home orders where the situation feels similar to what I’ve described. Overnight, jobs lost or sent to work from home, daycares and schools closed, the few restaurants remaining open offer take out only, and, for some reason, toilet paper has become the national currency. I’ve noticed life during a pandemic has some clear parallels to life when contemplating going from substance abuser to sober.Fortunately, most of us can survive this pandemic if we practice some safety guidelines and weather a storm that has an uncertain end date. Again, the same can be said for sobriety. When I first contemplated sobriety, the uncertainty of what the future would look like kept me from moving forward. Eventually, I had to embrace this. I looked at what my life had become versus what I wanted it to be and I knew even uncertainty was better than the present.I made the decision to become sober six years ago. For me, sobriety meant losing a routine I’d become comfortably habituated to. A destructive routine that involved daily consumption of alcohol, often until I couldn’t drink any more on any given night. Right now, we are being told our normal routine could lead to a worsening of the pandemic, the potential to spread the disease and expose those most vulnerable to its fatal effects. We’ve been asked to willingly adjust our routines with the absence of an end date.In sobriety, I had to define a new normal. This happened both purposely and organically. Part of what I did was attend counseling and AA sessions. That was on purpose. I also started writing more and performing better at work. That was more organic. I didn’t order alcoholic beverages while out with clients and colleagues. That was on purpose. I fell in love with ice cold seltzer water. That was organic.We don’t know what our new normal will look like after this first round of COVID-19. There are some behaviors many of us have adopted that will probably persist: wearing masks, avoiding handshakes, increased hand washing. We will adopt other behaviors or adapt in ways we can’t foresee in the coming months. Many of these will bring us joy, or at least decrease potential future situations like our present condition.The Present and the Presence of HopeEveryone--sober, drunk, or indifferent--is facing some unexpected hardships right now. We’ve been told by experts we are experiencing loss and should feel permission to grieve. This is true. But we have permission to feel hopeful as well. Hope is what led me to embrace and eventually thrive in sobriety. Hope will get us through this pandemic.I could have never imagined the wonderful things waiting for me on the other side of sobriety. A marriage (later a divorce, but hey), a child, Saturday mornings, physical health, mental clarity, reduced anxiety, and vomit-free carpets are only some of the things I wouldn’t have accomplished if I were still drinking.Having hope during a terrible situation isn’t the same as false hope. Hope is a fundamental ingredient of human resilience, a mechanism that sets our brains apart from other species. Hope has kept individuals and societies moving forward to better ourselves since the time our external gills disappeared, and our tails fell off. Or we were fashioned from dust. Whatever you choose.Hope is what countered the fear and uncertainty I felt initially entering sobriety. Excitement for a future without the shackles of alcohol. We are in the same situation now; there’s no other motivation to go through this if we have no hope the future will bring something better than the present.We have some time before this will pass. Spend some of it dwelling on hope. Make a list of things that might be better post-pandemic. Plan your dream vacation (we will travel again). Do something you’ve always wanted to do for yourself. Along with anxiety, fear, or grief, you are allowed to feel hope and excitement in our current situation. Something different is waiting for you. Potentially something better than you can imagine.
Wednesday, July 8, 2020
Recovery and Religion: Conflict and Solutions
Many people with addiction struggle with the idea of organized religion. And, many organized religions struggle with outdated ideas of addiction.What can the recovery community and church communities do to knock down some of these walls? Is it even necessary?What better place to begin to explore such a volatile topic than a faith-based college campus like Baylor University? Baylor is a conservative, Baptist institution founded in 1845 in Waco, Texas. While the university is founded on Baptist traditions, the student body is diverse. Baylor’s Beauchamp Addiction Recovery Center (BARC) faces these challenges daily.Imagine you are a student at a university like Baylor. Consider these three addiction recovery dilemmas:Let’s say you’ve been raised in a religious atmosphere where addiction is still viewed as a moral failing. You think you have a drinking problem, but you attend a conservative university with a religious foundation similar to your faith. You assume the addiction recovery center on campus also sees addiction as a moral failing. Will you walk through the doors and ask for help?You’ve experienced religious abuse. You want nothing to do with organized religion, despite your parents’ heavy pressure. Yet, you need help for an addiction to opioids. Do you walk through the doors of the collegiate recovery center at a faith-based university and ask for help?You’ve had no religious upbringing. In your eyes, talking to someone like a minister about your drinking is foreign and uncomfortable. Do you walk through the doors? Like all collegiate recovery professionals, Baylor faces Herculean tasks: Educate a campus full of young people about addiction (These same young people, mind you, were raised with long-held American stereotypes about acceptable drinking in college); ask this campus of adolescents to take an honest look in the mirror when it comes to their own drug and alcohol use; create a safe and encouraging atmosphere for those needing help.Now, let’s make the whole subject even trickier by adding religion to the conversation.Instead of buckling under the pressure, Baylor is establishing a model for other faith-based organizations attempting to bridge the gap between addiction recovery and religion. Lilly Ettinger, BARC’s assistant director of wellness recovery and Stanton Corley, BARC’s recovery support coordinator, offered their professional insights around collegiate recovery and the topic of religion. Pathways to RecoveryThe BARC treads religious waters cautiously by offering students multiple pathways to recovery, including faith-based and secular approaches. Each individual meeting with a student at the BARC ends with a few questions regarding the student’s religious beliefs. If a student discloses a difficult relationship with faith, secular paths to recovery are explored. The questions have a general tone like, “Are you spiritual or religious?”If students have a history of spiritual abuse, empathy is key. “We don’t defend anything that may have happened to them,” says Ettinger, “instead, we’re there to empathize and agree with their past experiences.”This isn’t to say Baylor isn’t first and foremost a faith-based institution but, according to Ettinger, the BARC allows each individual seeking help to set the religious tone.“It is complex and complicated tackling religion and addiction recovery, in many ways,” says Corley. “It may be more complicated at a Christian university navigating multiple pathways to recovery,” he continues. “Many times, we have to be more vocal about our non-religious approaches, rather than our religious approaches,” he adds.Both Corley and Ettinger are seminary trained with theological educations, and both are in recovery. They see their seminary training as an asset, drawing on an ability to build a level of trust with anyone from any background. “We’re trained to empathetically and actively listen,” says Corley. He credits this training, in part, to building trust quickly when a student walks through the BARC’s doors. “We focus on empathetically entering whatever space they are in, with them,” he explains. “This kind of trust allows us to ask hard questions and, sometimes, self-disclosing our own recovery stories. That’s the nature of having a story,” he continues, “we can share our experience, strength, and hope, then say, ‘Hey, this works for me. It may not work for you, but that’s okay, because we have a bunch of alternatives.’”Corley acknowledges some students on campus may have preconceived ideas about addiction. Some students may associate an issue with drugs and alcohol as a moral weakness. “In the right context, I will self-disclose and tell someone my story; how it wasn’t because I was a moral failure,” says Corley. “It was because I had a substance use disorder that led me to go to treatment.”Baylor draws on programs like SMART, Recovery Ally, 12-step programs, and more for training and wellness.Stay on the Same PageBaylor enrolls more than 3,000 students with each freshman class. At each of the roughly 10 freshman orientations each fall, a representative from BARC speaks to parents and new students. No new freshman walks away without an understanding of all the counseling and recovery programs available on campus.In addition, Baylor recovery professionals pay close attention to the language used on campus, drawing mainly on the DSM-V for structure around language and information. The careful language selection is meant to convey a uniformly objective, medical approach to recovery.“Substance use disorders are a common ailment among young adults,” Ettinger explains, “and students who have them shouldn’t be treated any differently than students with any other potential struggle.” Words like “abuse” are discouraged. “No one wants to help an abuser,” she continues. If a student expresses doubts or uncertainty about recovery, students are shown the DSM for clarity around a diagnosis.Because Baylor leads many addiction recovery research programs, the BARC benefits from cross-promotion and cross-information. BARC programs are privy to relevant research and research faculty are offered relevant recovery training.“We’re invited often to speak at faculty trainings,” says Ettinger. “The fair amount of research done across campus is helpful to us,” she continues, “and some research brings a lot of money to the university.” Because Baylor makes research promotion such a priority, the BARC frequently gets acclaim without even knowing it.“My background is church work,” Ettinger explains. “I’m happy to be a part of such a great campus, with great faculty, great research and a great staff. I like to think we have one voice,” she continues. “Addiction research informs our BARC practices and beliefs about recovery, meaning we stay connected with how to best help students.”Changing Outdated Ideas on Both Sides How can collegiate recovery programs at faith-based schools like Baylor lead the way in terms of erasing old stigmas and misinformation around addiction recovery and religion? “We talk about intention vs. impact a lot,” says Ettinger. “There are a lot of really well-intentioned people who want to help people find recovery and wellness.” These same folks, according to Ettinger, may believe recovery is as simple as saying a prayer and showing up at church. “Showing people how recovery looks different for different people is part of what we do,” she adds. Both Ettinger and Corley agree training programs followed by informed discussions for faculty and staff go a long way when it comes to dismantling old stigmas.More than training, however, Corley sees courage on both sides as critical when it comes to knocking down the barriers between the church community and the recovery community.“I find myself telling people how I didn’t use near as many drugs as some of my college classmates,” Corley says. “However, they were able to put it all down, graduate in four years, and have families and careers, but I ended up in treatment twice.” Corley says the response he gets from most folks still surprises him. “More times than not, they’re shocked,” he says. “It doesn’t make sense to them, because whoever uses more drugs is going to have a bigger issue, right?” Corley believes the courage to share experience, strength, and hope will pave the way for change.“It’s going to take humility and courage on both ends,” he says. “Religious organizations need humility to admit wrong-doing and ignorance, plus great courage to commit to do something about it.” Corley doesn’t stop there, he sees a part for the recovery community as well. “People like Lilly and I are churchgoers, and we need to have the courage to stand up and have these same conversations with our church leaders,” he continues. “Because my faith is so important to me, I want to see humility and courage on both sides. I want the recovery community to have the courage to see the importance of religious organizations and institutions and try to understand the hope and good they provide for some people.”As for BARC, Ettinger is proud of their place on the Baylor campus. “I’ve been around since the beginning of the program,” she explains. “I was a Baylor graduate student who helped start one of the first women in recovery meetings on campus in 2015,” she adds.After graduation, Ettinger was hired with the opening of the BARC program in 2017.For more information on the BARC program, visit: https://www.baylor.edu/BARC/
Sunday, July 5, 2020
5 Addiction Medications You Should Know About
Decades ago, addiction was treated in meeting rooms with little more than guidance between friends. While 12-step programs and group supports are still important, addiction treatment has come a long way in the past few decades. Today, there is an understanding that people with substance use disorder need professional medical help to address their disease. Oftentimes, that involves using medication to help treat substance use disorder.Recognizing the value of medication for addictionAs the opioid crisis ravaged the country over the past 20 years, American doctors recognized that people with opioid addiction needed another tool on their side. The intense physical cravings that accompany opioid use disorder make it difficult for people to stay in recovery, no matter how motivated or dedicated they are.Because of this, the addiction and recovery communities became more accepting of medication-assisted treatment (MAT). People on MAT still do therapy and often attend group meetings — the cornerstone of recovery. However, they also use medications to help them manage their cravings.Today, MAT is the standard of treatment for opioid use disorder. Many addiction recovery experts hope that there will soon be medications to help treat people addicted to other types of drugs, like methamphetamine.5 Common Addiction Treatment MedicationsMany of the medications used to treat addiction center on opioid use disorder. However, there are some other applications for using medication to treat addiction, especially for treating alcohol use disorder. Here are some of the most common medications used for MAT:Methadone: Methadone is one of the most common medications for treating opioid addiction. It is an opioid given in low doses to stop cravings and withdrawals. However, most people on methadone treatment will need to visit their clinic daily to receive their their dose. It’s very effective: 80% of people with opioid addiction who try methadone treatment will still be in the treatment program in six months.Buprenorphine (or Suboxone): Buprenorphine is also an opioid medication, but it is considered safer than methadone. Because of that, people using buprenorphine to treat their addiction can get a regular prescription, and they only need to visit their doctor every two to four weeks, sometimes even less frequently. Many people prefer that to daily visits to the methadone clinic. Naltrexone: Naltrexone blocks the opioid receptors in the brain. Some people prefer it because unlike methadone and buprenorphine, it is not an opioid and cannot be abused. Naltrexone is available as a daily pill, or as an injection that is given once a month (Vivitrol). Naltrexone can also be used to treat people with alcohol use disorder.Disulfiram (Antabuse): Disulfiram is used to deter people from using alcohol. It is prescribed after someone has detoxed from alcohol use disorder. The medication is a daily pill that blocks the breakdown of alcohol in the body. If someone drinks while taking disulfiram they become sick and could experience vomiting, sweating or headaches.Acamprosate: Acamprosate is a drug that that can help control cravings for alcohol. To start this medication, you need to be sober for about five days. Then, acamprosate is taken as a pill three times a day.Controlling underlying conditionsUsing medications to treat addiction can increase your chances for maintaining sobriety. So can getting on medication to treat any underlying mental health conditions that you may have. If you have a well-controlled mental illness, you will be less tempted to self-medicate with drugs or alcohol.It’s important to work with a treatment provider who is experienced in treating co-occurring mental illness and substance use disorder. These professionals can help you get on the medications that will be most effective at treating your substance use disorder.While medications are very effective at treating opioid or alcohol use disorder, they’re not the only treatment you should explore. MAT is most effective when people use medications alongside therapy and behavioral interventions. Learn more about Oceanside Malibu at oceansidemalibu.com. Reach Oceanside Malibu by phone at (866) 738-6550. Find Oceanside Malibu on Facebook.
Thursday, July 2, 2020
6 Ways to Stay Sane and Not Despair During a Pandemic
These days, it seems like the bad news is coming from all angles. Hospitals are overwhelmed, small businesses are closed, and the economy is tanking. And yet, somehow, we have to find a way to keep from falling into despair.The good news for people in recovery is that you’re experienced at overcoming challenges. You’ve been desperate and overwhelmed, and made the choice to do the hard work needed to survive and thrive. All of that is applicable to how you respond to the current upheaval in the world.“As a person in long-term recovery and a practicing recovery coach, the one phrase that comes to mind throughout all of the craziness is, ‘this is what I prepared for,’” says Michael Ahearn, a recovery coach at Mountainside Treatment Center. “This is what the work we do is all about. All the therapy sessions, meetings, self-care — this is the biggest stage for all of that in a way.”Even with all that preparation, dealing with this crisis can be difficult. Not only is the news scary, but the unprecedented nature of the response has everyone on edge. Plus, no one knows what the coming weeks or months will bring.And yet, we have to try. Here are six tips to keep your head up during the coronavirus outbreak and subsequent response.1. Draw on your recovery principalsIt might sound cheesy, but before you roll your eyes, consider this: most people in recovery have done tons of personal work. All of that can strengthen the way you respond during this crisis.Richard A. Singer has been in recovery for 15 years. He had a relapse last year, but even then was able to focus on the lessons he had learned in recovery to come “back stronger than ever.”“The slogan one day at a time, combined with mindfulness practices, help me get through any and all challenges in life,” Singer says. “Staying in the moment and being present allows me to deal with things that confront me one step at a time which simplifies my life in this crisis and in the struggles of regular everyday life.”If you need a bit of extra help, it’s available from mindfulness apps. Ten Percent Happier has a free Coronavirus Sanity Guide and other mindfulness companies are waiving fees. 2. Stay busyLetting your mind spin too much can feed into anxiety and maybe even thoughts of relapse. That’s why it’s important to stay busy, even when you’re at home. Mike J., who has been sober for nearly two and a half years, has been self-isolating for nearly a week. Even while he’s at home, he’s making sure to stay as busy as possible.“Keeping your mind busy is key,” he says. “If you don't let yourself think about drinking you stand a lot better chance to succeed.”In addition to focusing on new tasks like a shift to working from home and trying a home exercise regimen, now is the perfect time to tackle projects around the house. Mike, for example, has been painting his guest room.3. Look for new inspirationAhearn, the recovery coach, challenges himself to find new inspiration during challenging times. That means spending time with books, movies, and art that he finds awe-inspiring.Although many cultural institutions are free right now, it’s easier than ever to find inspiration from home. Broadway shows are available for streaming; thousands of museums, aquariums, and zoos are offering free virtual tours; and musicians from The Indigo Girls to The Dropkick Murpys are streaming “COVID concerts.” Many libraries have also increased access to audiobooks and other media.4. Be of serviceIf you follow the 12 steps, being of service is a central tenet of your recovery. Even for those who aren’t friends of Bill W., the feel-good endorphins that come from helping others can be just the boost you need during these trying times.So, pick up the phone. Check in on a friend or sponsee. Ask your neighbors if they need anything before you brave the stores. Smile and wave (from a distance) when you’re walking around. These little interactions are more important than ever at a time when most socializing has come to a screeching halt.“It can be something as simple as calling a friend or fellow in recovery to ask how they are doing. Don’t talk about yourself, talk about them. This shifts your thoughts, focus and entire attitude,” says Ryn Gargulinski, a recovery coach.5. Use technology mindfullyTechnology and social media are allowing people to socialize even when we’re stuck at home. That’s great —digital meetings, hangouts, and even telemedicine sessions will help people stay healthy during this time.However, it’s important to be mindful about your social media use. Being on social media too much can increase anxiety during the best of times, and there’s no doubt that the effects are amplified during the outbreak. Don’t be afraid to unplug entirely or consciously limit your use. If you’re looking for a mindless activity online, try a museum tour instead of scrolling through panicked posts.6. Check in with yourself dailyJay Shifman, a recovery coach, recommends that people take a few minutes each day to monitor their feelings and emotions. Even if you’re not experiencing cravings, you might notice changes to your sleeping and eating patterns, or to your temperament.“Changes in these are often red flags or warning signs for these weeds growing and pushing up through the dirt,” Shifman says.Shifman recommends opening a note on your phone and typing the words “I feel…” Then, complete the sentence again and again until you have no further thoughts.“Think of this as clearing away some of the dirt and seeing what’s growing. Sometimes you discover a few weeds you need to deal with,” he says. Then, if necessary, reach out to someone who can help you deal with whatever issues you’ve uncovered.
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