Tag Archives: Newcomers

Too Much Too Soon – How to sabotage getting clean

April 4, 2012All Things Recovery12 step, AA, addiction, Alcoholism, clean, disease, Drugs, exercise, Feelings, HALT, Narcotics Anonymous, Newcomers, perfectionism, recovery, Relapse, relationships, Sobrietypattypowers

If I wrote a science fiction movie, addiction would be a computer virus that infiltrates individual hard drives and adapts itself in a way to be almost undetectable by the general public. It would control the host’s body and subtly distort perception to protect itself from being discovered and eliminated. Most of all, it would reprogram the hard drive so that the host continues to feed it. It thrives on your drug of choice but any drug will do. The only way to stop the virus is to starve it.

This analogy explains why insane choices seem perfectly logical to us. And why our best plans on how to stop using have always failed.

I can’t tell you how many times I have had some variation of this conversation: “Patty, I’ve decided to get clean. I’m really doing it this time. I haven’t done any coke or had a drink since last week. I’m done this time, for real! It’s been almost a week and I feel great. It’s time that I get off my fat ass. I feel really motivated. I’m going to work out every day and I even hired a personal trainer three times a week to help keep me motivated. I also started an amazing diet – no sugar and no carbs. I gained so much weight from the booze I can’t stand to look at myself naked. I’m really kicking ass at work too. And I have this new boyfriend who’s totally supportive. I’m really going to get my life together. I know you’ve heard this before – but this time I mean it. I’m really committed this time.”

A couple weeks pass and when I ask how it’s going, I hear all about the boyfriend and the diet and some excuses about why it’s been hard to get to the gym every day but how they’ll do better next week. What I rarely hear is what they are doing to stay clean and sober. Some will start out this self-improvement regiment with 12 step meetings being part of the mix. Usually they are too focused on weight loss or making money and swear they have nothing against meetings but there’s not enough time. Since they aren’t even thinking about getting high, they aren’t worried.

It’s important to understand how the disease operates. Quite often our downfall is that we believe our own thinking is healthy and accurate. For years, we were baffled by how, regardless of our intentions, we always ended up using when we swore we wouldn’t. Imagine the disease has infiltrated our hard-drive, like a computer virus, and our thinking remains hostage until we weaken its hold on us by starving it. Until then, we lack the clarity to recognize when we are setting ourselves up for failure or relapse.

Staying clean has to be the top priority. If we use, the diet won’t fix us. The relationship won’t save us. If you’re like me and using is a full time job, when would you get to the gym? For most addicts, once they pick up, nothing else really matters.

My advice is to not take on too much too soon. Trust me, as you stay clean, you’ll have time to take on every facet of self-improvement. High school dropouts become doctors and couch potatoes become marathon runners. Anything’s possible with some clean time under your belt.

If you are getting clean and thinking now’s the perfect time to quit smoking, give up sugar, give up caffeine, cut down to 1000 calories a day and spend 2 hours a day at the gym then lock yourself up in your love nest – good luck. Don’t underestimate the ongoing effort and commitment you have to invest in early recovery. It’s like learning how to ride a bike without training wheels all over again. If you get hungry angry lonely or tired in the early days because of your diet, your exercise routine, your inability to jump off the hamster wheel,, life will feel like one big exhausting job and you’ll wonder why the hell you bother. This sort of thinking often leads to “I was happier when I was getting high”.

I believe in exercise. The key is taking a gradual approach to change in early recovery. Perfectionism is another downfall so put down the whip. An addict who plans on ten hours of exercise who only gets three will use this lack of discipline as a weapon for inner torment. The worse we feel about ourselves, the more we set ourselves up for relapse. Aim for a minimum of 45 minutes 3x a week to start. Walk instead of drive when you can. Even if you are kicking narcotics and feel like any movement will kill you, take a walk anyway. Scroll down to January’s blog posts for tips specific to anyone getting clean.

Begin to make healthier food choices. This is not the time to fast, go on a juice diet, eliminate carbs. Your body is already going through a lot. Add fruits and vegetables and limit fast food and sugar. Don’t be rigid. If you want ice cream or pizza, have it. The first couple weeks are going to be uncomfortable enough. It’s not the time to try to make up for years of McDonald’s fries. January’s posts also address diet for people getting clean or new to recovery.

Romance, sex, love, and companionship are wonderful things – in fact they can make us feel so right drugs don’t even enter our thoughts. But when there is trouble in paradise, getting high will be the first thing on our mind. Not to mention who wants the responsibility of being someone’s lifeboat in a relationship? Well, there are 12 step programs for those people too. A relationship is a relationship -not a substitute for recovery.

If you are thinking about getting clean or if you’re in early recovery, do yourself a favor and make staying clean your priority. Don’t let not living up to your unrealistic expectation of being perfect become an excuse to give up on everything.

What do you mean I have to feel everything?

March 12, 2012All Things Recovery12 step, AA, addiction, Alcoholism, angry, clean, disease, Drugs, Feelings, fellowship, HALT, lonely, Narcotics Anonymous, Newcomers, obsession, recovery, Relapse, relationships, sober, Sobriety, Stress, support, thinking, tips, triggerpattypowers

FEELINGS

The first time I heard someone say “I used over my feelings” the first thing that popped into my head was “Really? I used to have fun.” I couldn’t relate. In fact, I felt kind of sorry for him. Using over feelings -what did that even mean? By the time everyone in the room finished admitting that they had also used over their feelings, I felt like I was in that depressing group therapy scene in Drugstore Cowboy. The lighting is stark in the bleak, institutional room and we see Matt Dillon’s character disengage emotionally as everyone takes turns being grateful for their seemingly pitiful little lives. I knew how he felt at that moment and recognized the look on his face. He wasn’t going to stay clean and neither was I. After this experience, I continued to get high for a few more months but I couldn’t get that guy talking about “using over feelings” out of my head. Once I’d heard the truth everything changed. I couldn’t seem to get high enough to forget that I had a choice about it.

Until then, I’d never given any thought into why I used drugs. As an adolescent I was consciously constructing my persona. Rebellion was in the air throughout my childhood – in the news and in the movie theatres. There was a new generation saying, “fuck you” to conformity and kowtowing to authority. I was too young to really grasp what was going on in the world but it mirrored something I felt deep inside. Until then, I’d felt very alone. I found my people, the counter-culture freaks and anti-heroes, on the big screen. It was a look, an attitude, and a style. Once I adopted the image of the edgy, thrill-seeking, wild girl all I had to do was find drugs to legitimize it.

Writing this as a long-time recovering addict, it’s obvious that I was searching for a way to change the feelings inside of me. And I found something outside of myself that did the trick. Like every other addict, I used over my feelings.

Recovery is about learning how to deal with our feelings. Since experiencing feelings is not in our skill-set (even clean and sober) we continue to find ways to avoid them – always seeking something outside of ourselves to change the way we feel. In early recovery we drink pots of coffee, chain smoke, try or hope to have lots of sex, or search for love. Later in recovery, we spend endless hours on the Internet, work out until we’re injured, fast for ten days instead of four, spend until we’re bankrupt, work 60 hours a week, stay busy every minute. We tend to create drama in situations because one large pain is easier to focus on than feelings of insecurity, loneliness, worthlessness, disappointment, self-doubt and self-loathing. When life is going great, we worry about what it’s going to feel like when something goes wrong. I’ve known addicts who take Tylenol in case they get a headache. Simply put, addicts can face down the barrel of a shotgun but we don’t do well with emotional discomfort.

So what happens when we stop running? We feel fear. Remember how the fear of withdrawal kept you using long after you wanted to be clean? Fear controlled us. It doesn’t just go away because we are clean and sober. So we do what we’ve always done – we try to control it. Seeking outside stuff to escape into, to alter our feelings, to change the direction of things. We’re fortunate to have a lot of pillows to land on when we get clean. I think going from feeling nothing to feeling everything, we’d surely explode and run back to using. So while we get comfortable with some of our feelings, we avoid others by throwing back pots of coffee, eating until we can’t move, having sex, shopping, getting 40 tattoos. As long as we don’t use, we gain positive experience from the feelings we do sit with (they didn’t kill us) and it helps give us courage to face new ones. But there’s a trick to all this: if you get clean and spend all your time “acting out”, avoiding feelings, seeking comfort, pleasure and escape and you don’t deal with anything you’ll probably relapse. Remember we use over our feelings and this also means if we don’t start to get comfortable in our own skin, we will use again. Pain and fear don’t magically disappear no matter how great the sex was, how many tattoos you got, or how whole your new relationship makes you feel. It takes work to stay clean.

You need someone to talk to. This can be your 12 step community, a therapist, friends you trust who love you – do not give this job to your romantic partner. You need a safe place where you can be honest about what is going on in your life and in your head and how it makes you feel. To lower the pressure on a tire you have to let some air out. Becoming vulnerable and honest with other human beings is how this process begins. You don’t need advice – you just have to let it out. This is often the first experience addicts have acknowledging how they feel. And I will give you a tip: it’s easy to talk about how angry you are, how much hate you have but it takes real courage to reveal jealousy, loneliness, disappointment, sadness, hurt. These are the feelings under the anger. Our feelings get hurt – just like when we were kids. Talking about this stuff, taking the air out, will reduce the pressure. It will feel weird at first but you’ll notice a shift in your mood and it will give you momentum to do it again. Remember – you don’t need feedback or advice. We start the process by hearing ourselves connect with what we are feeling. As time goes by, feelings become less frightening.

You’re tired all the time, you’re masturbating every day, can’t believe your appetite? My guess is you are having some feelings. Look for the signs. We don’t have to run anymore. Sometimes feelings suck. There’s no other way to describe it – thankfully feelings also pass. Feelings may not be facts but it is a fact you’re experiencing feelings. Face them and recover or run from them and hope you find some courage before you use again.

Although this post is geared toward early recovery, even after years clean our knee jerk reaction to an uncomfortable feeling will still be to find something outside of ourselves to change it or delay it. With practice, it happens less and less.

Losing Your Mind in Recovery

January 30, 2012All Things Recovery12 step, AA, addiction, Alcoholism, clean, Drugs, Feelings, fellowship, meetings, Narcotics Anonymous, Newcomers, obsession, Powerless, recovery, sober, Sobriety, Stress, support, tipspattypowers

I once heard a comedian say that we need to choose our words carefully because the term “global warming” sounds attractive to people who live in cold climates. Likewise, people new to recovery hear that they’re in for the “ride of their life” and to “hang on”, that there’s something called an “emotional roller-coaster” coming. Personally, I’ve always loved roller-coasters and so taking the “ride of my life” sounded pretty appealing to me. I blanked out the“emotional” part probably because my emotions had been in a sort of deep freeze. What I should have been asking, instead of nodding along was “What the hell are you guys talking about? What does this mean?”

Turns out it means living life on life’s terms. Experiencing emotions (the good, the bad, the ugly, joy, sorrow, heartbreak, disappointment) without running from them through escapist behavior or without getting high.

My initial detox was followed by the sensation that my nerve endings were completely exposed. Afterward, I began to float around on a pink cloud – ecstatic that my obsession to get high had miraculously disappeared. I glued myself to recovering addicts the first six months. This left little time to be alone with my mind.

Then my feelings thawed out and my mind got to work. One minute I’d be experiencing serenity and the next I’d be thinking about driving my car through the freeway guardrails. If this was the roller-coaster, I wanted back on the pink cloud.

Even with many years clean and finding comfort in the grey area (the place that exists when not riding the edges of emotional highs or lows), my mind is always on the lookout for ways to derail me. The difference today is that I know how to get myself off the (roller-coaster) ride before I create my own drama to add to the situation.

Addicts seem to have this in common: when things are going great, we anticipate disaster and when things are bad, we expect them to get worse. This can mean anything from falling for a new person and bracing ourselves to be dumped or feeling anxiety and spinning it to unbearable levels of despair without leaving our sofa. We really just want to feel good all the time. Unrealistic but – hell – we don’t cope well with change.

Addicts hate not being able to control the way they feel. When we got high, whatever drug or combo we picked determined how we would feel. We were in control. Without drugs, feelings can be scary and fear makes us feel even more out of control. Because we want instant relief, we try to figure out the magic step, magic meeting, magic conversation that will get us back to the serene place. We do these things and still feel overwhelmed. A voice in our head says “This is never going to get better” and points out that it’s actually getting worse. We start to believe we can’t handle it much longer. Disillusioned that the program isn’t working, we start to operate on self-centered fear. It’s a lot like getting tangled up in a net. The more we try to get out, the more tangled up we get. Now we start thinking, “Fuck it- fuck people, fuck meetings, I’m different, these people have no compassion, this shit doesn’t work” until the inevitable thought comes “If I have to feel this bad, I may as well be high”. So what’s the solution?

A good place to start is to recognize and admit that you’re powerless over this “feelings-control” default setting and its making you emotionally unmanageable. Make a decision to trust the process of recovery. I don’t know why but things tend to work out whenever I stop trying to control the outcome. Whenever I stop struggling, it becomes super clear what the next right action is. The drag about walking in blind faith is that I won’t know if the answer will come right away, in a few days, or weeks down the line. I hate waiting for anything but years of trial and error have taught me that it’s less painful to be in the not-knowing zone of hope than it is to be in the pain of trying to force shit to go my way. These days I opt for the least pain.

As soon as you make the decision to let go of the need to control your feelings or the outcome, take a long walk. Pay close attention to what’s in your line of vision. Get out of your head and into your body by being present in the moment to notice your surroundings. Take deep breaths as you walk- this means inhaling AND exhaling as far as you can go. You’ll notice when you get home how the stress has lessened. Watch a comedy and give yourself a few hours without having to figure shit out. A movie will buy you 90 minutes freedom from thinking about yourself. I’m not saying to abandon your responsibility to show up for your life – but give yourself a break and let go of the reigns. If you don’t let go, your mind will work itself back into a frenzy – unusually disproportionate to the situation at hand. By stepping back and bringing yourself into the moment and out of your self-obsession, you will intuitively know how to handle situations that overwhelm you. Sometimes taking action means letting go. It doesn’t sound like an action – but it’s the key to inner peace. and is equally successful for believers and Atheists alike.

Enjoy your week.

I want to take a minute to thank everyone for the encouraging comments and emails you’ve been sending. I appreciate them. Occasionally people send questions via the comment section. Please go to the top of the Recovery Blog on my website https://www.pattypowersnyc.com and send questions to the email listed.

LIFE WITHOUT DRUGS (21 days and counting)

January 21, 2012All Things Recovery12 step, A&E, AA, addiction, Alcoholism, clean, disease, Drugs, gratitude, HALT, health, lonely, Meditation, Narcotics Anonymous, Newcomers, obsession, reality tv, recovery, Relapse, sober, Sobriety, support, tips, triggerpattypowers

This week I’m going to continue the thread of my recent blog posts geared toward those people who got clean and sober on New Years Day, for anyone new to recovery, on a relapse, or those who are about to embark on this crazy voyage called life without drugs.

I love being stimulated and challenged and lose interest in anything that gets boring.. Having said this, I’ve yet to become bored with being in recovery. Life stays interesting and quirky enough to keep me engaged.

My first year clean was, by far, the most surreal. I had to experience everything: from learning how many pots of coffee a day were too many, to figuring out what my taste was now that I had money to buy clothes, to having sex without being loaded. Sure, I had to feel rejection, insecurity, and all the shit I’d rather avoid at all costs but I also got to forge bonds with people who are still my closest friends, act out scandalously in public, figure out who I was underneath my many personas and coats of armor – but really what turned me on the most was that for someone who’d experienced every aspect of life under the influence of something from 12-28, being off drugs was a lot like being on acid. It’s the equivalent to what an acid trip would be like for someone who’d never taken acid before. It made me laugh to realize that I, Patty Powers, was choosing not to use drugs over the option of using them. If anyone would have ever told me that this would be something I would choose, let alone want, I would have said they were crazy. Twenty-three years later, it still makes me chuckle. So, if you are just getting clean, enjoy the ride because life without drugs is often like a cross between a John Waters and a Fellini move. Our life is really the only thing real that we have – so why not experience all of it – the good, the bad and the ugly!

It’s the 21^st as I write this. Hopefully you’re still here and celebrating 21 days clean and sober.

If you relapsed, don’t let guilt, shame, and remorse stop you from starting over. Although relapse is not a requirement, it is a big reality with addiction. Relapse rates are high for addicts regardless of what avenue of recovery they pursue (and I’m talking everything from harm reduction to 12 Step Programs and everything in between). I come from the school of “never give up” because I have watched people struggle for years, constantly relapsing, and then one day they start putting time together and end up with years clean. Everyone has their own path, the main thing is to never give up hope that you can recover and have freedom from active addiction and alcoholism.

What happens to addicts after they relapse is that they torment themselves in a way that no one in the world could ever torment them. All those thoughts – how you fucked up, how bad you are, how you disappointed the few people who helped you in the program – are created by and are fueling the disease. These thoughts are set up to make you feel so bad about yourself that you’ll believe that only drugs can bring relief. Eventually, the drugs are no longer quieting your head. Other negative thoughts start creeping in and they’re all shame-based, dark, and really personal. They’ll keep tearing you down (inside your own mind) until you start feeling like you don’t deserve anything good. Remember – none of this stuff in your head is real. It’s how the disease operates. No different from one addict to the next. Trust me – if you go to a meeting, put up your hand and say you relapsed the negative voices will quiet down. In fact, if you start counting days clean again, chances are most of those thoughts will start disappearing within a week. The noise they are making right now is a mind trick to keep you using. The antidote to relapse is to call someone in recovery and tell them the truth.

Go back and reread my last two posts and try to follow the suggestions 100% and see if you don’t get different results this time. It’s worth a shot, right? What have you got to lose?

For those who have 21 days clean and sober today, congratulations. You should be getting some sleep by now. Feeling physically better. Your complaint, if anything, is probably that you’re exhausted from being so busy. You’d really like to take the weekend off from all this recovery stuff and lay in front of the TV. Go ahead, add some down time into your routine this weekend but still maintain the basics – eat well, get some fresh air and a little exercise, go to a meeting (or two). Call up some of your new friends in recovery and see if anyone wants to come and watch a movie and order pizza (or get a movie and spring the idea when you see them at a meeting).

Alone-time is great and everyone needs some – but addicts REALLY like alone time. Its easy when you’re new to suddenly be in front of the TV with the phone off for a whole day but after an entire day alone with your mind you’re suddenly too comfortable to go to a meeting. “I’ll hit two tomorrow” is usually how the rationalizing goes. Then it gets easier to just take the whole weekend off meetings. I mean – you’re home and not hurting yourself or thinking about getting high, right? Beware: this is how a lot of relapses start.

I’ve been known to watch 9 hours of Breaking Bad in a day so I get that whole “I just want a day to myself “ thing but early recovery is a whole different story. You are sort of in “recovery training camp” right now. Sticking to a regiment now will pay off later – because clean and sober, you’ll be free to choose whatever kind of life you want. Recovery will be part of your life – you won’t be standing at the shallow end of the pool learning how to swim.

Let’s review the past week – what have you been slacking off on and what are you doing about it this week? It’s really important to be putting in time with people you’ve met in meetings. If you haven’t been meeting people then you need to raise your hand and say that you haven’t been reaching out and need phone numbers. Don’t rush out the door when the meeting’s over. Linger. Let people talk to you. This week you should be feeling people out to find a temporary sponsor. The suggestions I made in the earlier blog posts will help you to have balance in your life, to feel more grounded, to feel healthier faster, and to keep you from having too much time in a dark room alone. It’s going to be the 12 Step fellowship you attend, the people you meet, and a sponsor who’ll take you through the steps that will keep you clean.

Diet and exercise alone will not keep you clean year after year, nor will a new relationship – so this week grab your cell phone, your email, your face to face encounters and really make an effort to connect to others and start building up friendships with people you can hang out with outside of the meetings. Nothing’s worse than a day off when you’re feeling a little lonely and the only people you know are ones you got high with. It’s up to you to make sure this doesn’t happen because it’s a bad set-up for relapse.

Everybody looking back knows how hard they worked for that first 30 days. You’ve been earning every single day you’ve been clean and sober. The odds to succeed, they say, are stacked against us but we do recover. We are the proof.

I also have a blog of personal stories. They are updated less frequently. http://www.pattypowersnyc.blogspot.com

Starting the 3rd Week Clean and Sober

January 15, 2012All Things Recovery12 step, A&E, AA, addiction, Alcoholism, clean, disease, Drugs, exercise, Feelings, fellowship, gratitude, HALT, health, meditate, meetings, Narcotics Anonymous, Newcomers, obsession, reality tv, recovery, Relapse, sober, Sobriety, triggerpattypowers

For anyone just checking into this blog for the first time, last week I wrote about what to expect for people who made Jan 1^st their first day clean. (Go to pattypowersnyc.com/my-blog to open up all previous blog posts). Hopefully this continuing thread will be useful to anyone newly clean or thinking about getting clean.

Let’s talk about physical withdrawal. How quickly your body snaps back to feeling normal is dependent on your drug of choice, how big your habit was, and how long you were doing it. Most likely, if you were coming off legal drugs, you did it at a detox center or by gradually lowering your dose over time with a doctor. It takes longer to feel physically better when you get clean from legal drugs (alcohol, painkillers, benzos, ambien, methadone, suboxone). Illegal drugs are quicker. Heroin is a horrible kick but after 3-4 days the worst of the dope sickness is over. Meth, coke, crack and club drugs have no real physical withdrawal – other than feeling completely run down. Vicodin-Addiction-Withdrawal-Symptoms-273x300

Getting clean is a lot more than getting the drugs out of the system – believe it or not, that’s the easy part. Most addicts have had to go without drugs for one reason or another so physical withdrawal is nothing new. The real hell is what happens in your head: the mental obsession. This is the inner torment and twisted logic which continually comes back around to the idea of giving up. You know – the voice that says you weren’t that bad, 12 step program’s aren’t for you, you can do it different this time and keep it under control, or just straight -up screams “Fuck this shit. I’m getting high and I’ll deal with this later.”

It’s the 15^th today, and if you got clean on New Year’s Day you’ve come to the end of your second week. 15 days clean! You’ve probably noticed by now that you stopped late-night weeping over the time in 1999 when your parent’s sent you hard-earned birthday money that you spent on drugs, or the hospital visit or funeral you missed because you were too loaded, or any number of long-forgotten memories of things you fucked up or people you disappointed. These crept into your head whenever you tried sleeping those first 8 or 9 days clean. Haunting regret arrives the 2^nd or 3^rd day clean and creates so much inner noise and torment that it makes you want to get high just to escape it. I mean, seriously, if this is what it’s going to feel like to be clean, to have to live with all these horrible feelings and thoughts – why do it? But, as you see, they start to lose their power during the second week clean. Aren’t you glad you stuck it out? Oh, they’ll sneak back into your head from time to time but it won’t be as debilitating because now you have the experience to know that these things do pass. You’ll hear that expression a lot in meetings “This too shall pass.” Now you know what they mean.

I bet you probably still aren’t sleeping or not getting much, if any. I didn’t sleep either. I took little cat-naps for four or five months. It may have been withdrawal or maybe it was all the late night after-meeting espresso I was drinking. Who’s to say? I promise though, you will sleep again.

Did you follow the suggestions I left last week? They’ll help speed up your physical recovery and lift your spirits out of the darkness. If you didn’t and you still feel crazy and your body feels like shit, do it this week and see if you can feel a difference. It’s important to have a daily plan – an addict new to recovery with too much time alone, too much time alone with their mind, with an idle body and a lousy diet will not fare well. This doesn’t mean you won’t stay clean but you’re making a choice to make this process harder on yourself. Plus, if you don’t see things getting better, you’ll convince yourself that it sucks to be clean and lose the desire to keep trying. The most common bullshit addicts tell themselves when they decide to use again is “If it gets bad, I know what to do.” (meaning: get clean and go to meetings). There are two flaws in this logic. One, they are forgetting what “if it gets bad” really means. It means loss, suffering and more pain. Two, how long did they fantasize about getting clean before they ever got around to doing it this time? Months? Years? How long will it take before they are ready to try again, really? So if you didn’t follow the suggestions in last week’s post, maybe now is a good time to commit to them. Feel better physically and mentally, and start creating new habits to fill your time. Remember staying clean works by having the willingness to go to any lengths – which means doing things people suggest that worked for them even when you don’t want to.

“Nothing happens until something moves.” -Einstein

If you did follow the suggestions you’ve been eating 3 times a day and drinking a lot of water, you’ve been getting outside for a walk every day, you exercised at least 3 times, you’ve had some quiet time, you’ve been to at least one meeting a day and you’ve started building some friendships up with people who are clean and sober. So what’s going to change going into week three?

What you eat affects your energy and your mood. I‘m going to emphasize diet this week because you want to feel better – right?

If you’ve been piling on lumberjack-size portions at every meal, look out. Everyone starts to freak out at 30 days that they have gained a ton of weight. I believe that, in some respect, the body’s in shock and the metabolism isn’t up to par but I also know that 3 pieces of pie or potatoes at two meals a day is going to put on the pounds regardless of your metabolism. It’s fine to load yourself up on food the first couple of weeks. I always make large portions for my clients because I am trying to help them land back into their body and feel a little grounded but by week three it starts to change. This week I want you to have salad with 2 meals a day. I don’t care if it’s a small salad on the side of your plate or a large bowl. If you hate lettuce, slice some tomatoes and cucumbers or any fresh raw vegetable – I don’t care what it is – have a small portion of raw vegetables with lunch and dinner (or a larger salad sometime during your evening). I want you to also have cooked vegetables twice a day with your lunch and dinner. This doesn’t have to be huge. It can be a small portion – but not canned vegetables. I am not counting yams or potatoes as vegetables. In fact, whenever you have yams, potatoes, rice or pasta, make those portions smaller than you have been doing your first two weeks clean (if you were loading up on them). Don’t stuff yourself full of bread as a meal either. I am not putting you on a diet by the way. Just have regular sized meals that include salad and vegetables. Fresh fruit is good with breakfast, and as a snack. Be sure to eat fresh fruit at least twice a day – during or between meals. If you eat fruit daily, you’ll notice you’re less likely to grab for pastries or sweets. One of these days I will do a blog specifically about food since it can improve mental clarity, energy and it’s a fact that poor diet contributes to depression.

Fresh air and walking: did you get outside much last week? I don’t mean walking from the car to the door. Did you go for walks like I suggested? This week I want you to walk further. Add ten to fifteen minutes to last week’s walk. It’s Day 15 – you can do it.

What about exercise? If you skipped this one last week, this is the week to really give it your best shot. Whatever you decided to do – swim, jog, the gym – make sure you do it 30-45 minutes three to four times this week. It’s going to alleviate anxiety and help you sleep better. Remember your pleasure receptors have been messed up with drugs so you want to get them activated again. Hitting an endorphin high with exercise will not only feel good but it will start repairing the damage you’ve caused. Any age, but especially if you are over 30 – make sure you stretch before and after your work out. You can find stretching techniques online.

Meetings and fellowship: did you go every day? If you didn’t, what was your excuse for not going? Did you use every day? You should definitely go as much as you used. They suggest 90 meetings in 90 days for a reason. It takes 90 days to create or break a habit. Plus, the truth is, if you go every day, you’ll start to know people and they’ll notice if you stop coming around and call you – but no one will call you if they don’t know you. They’ll also notice when you feel like shit and ask what’s going on. It’s better to have people watching out for you than being self-reliant because as smart as you are, you couldn’t figure out how to control your using/drinking. In fact, your best thinking got you here. Learning how to live with the joys and disappointments in life without getting high over them takes time. Which brings me to:

Have you been calling any of the people you met in meetings? Have you gone out for coffee or a snack with anyone or with a group after a meeting yet? This is the hardest thing for many addicts/alcoholics who are newly clean and sober but it is the one thing that will help you to stay clean. I know – you don’t relate. You think half of them are assholes. You wouldn’t have gone to a bar with any of them. You’d have never gotten high with them. Well, this may be true but remember – you may know a lot of things about a lot of things but you don’t know how to stay clean and they do. Let them teach you how. This week make an effort to get to know a few people. Go out one or two times with people from your meetings. You don’t have to stay long. Just make the effort. It might make a difference between staying clean or getting loaded this week. (By the third week I’m with a client I make them go on “play dates” without me. It’s hell getting them to do it. Unlike them, you haven’t had me taking you out with a group of people every night after meetings so you probably aren’t at this stage yet. If you are, terrific – keep building up your support group. If you aren’t, make this week a week where you at least go out with the group one time. Definitely start calling some of the people on your list.

Yoga: Ha, I could actually see you cringe as I wrote that word. If you have an ounce of adventure in your spirit, go to one class somewhere this week. Everyone else, go to Youtube, the library, a yoga or book store and get a dvd of the easiest yoga they have out there and try it at home. Just give it one try and see how you feel afterward. If you spend a lot of time at the computer, you’ll feel your shoulders open up in a way they haven’t in years. You’ll feel all the tension you’ve been carrying around leave. Doesn’t that sound appealing? Tai Chi is another thing that works your core and reduces stress. Just try something this week. You can knock off one workout if you do it.

If you have the money, this week treat yourself to a massage. There are schools that charge a low fee. See what’s available where you are located. It’s a treat but you’ve worked hard to get here. Plus, it’s like having someone take the psychic sludge off your Being that you’ve been piling on while you were using. Ha – that sounds hippy-dippy but there’s something to it.

By staying busy with this schedule, you’ll have less time for mental torture. It will still come up but like I mentioned earlier, these thoughts will pass. Any real wreckage from your past will get taken care of once you find a sponsor and start working the steps. Rome wasn’t built in a day and you don’t have to clean up your entire life this week. Keep the focus on right now. This is a time where you are taking baby steps to learn how to live without drugs and alcohol. It is a HUGE positive thing you are doing. Don’t diminish it by telling yourself you’re a fuck up and things will never get better. They will. You’ll see.

And if you can’t sleep and feel crazy, go online. http://www.Intherooms.com has online meetings, groups, and members you can instant message with who can help you.

Have a great week.

FIRST WEEK CLEAN AND SOBER

January 7, 2012All Things Recovery12 step, addiction, Alcoholism, angry, clean, disease, Drugs, exercise, family, Feelings, fellowship, fresh air, gratitude, health, lonely, meetings, Narcotics Anonymous, Newcomers, obsession, recovery, relationships, sober, Stress, support, waterpattypowers

THIS POST IS FOR THOSE PEOPLE WHO GOT CLEAN AND SOBER NEW YEAR’S DAY OR ANYONE STARTING OUT IN RECOVERY.

When I was a kid I remember thinking the year 2000 sounded futuristic so I did the math to see if I would still be alive. (I’d be 40 – which is like saying 80 to an 8 year old). Little did I know that in my teens I’d adopt the belief system of “live fast, die young, leave a pretty corpse” basically accepting I’d be dead before 30 – which was a real possibility given the way I was living. Glad I got clean at 28 and not only lived to see 2000 but am still here in 2012.

I love the phrase “Welcoming in the New Year”. It sounds so cheerful and optimistic. I’ve never been big on New Years’ resolutions but I know people make them. In fact, if you decided to make January 1^st your first day clean and sober, I applaud you. I bet when you made that decision you were feeling pretty optimistic. It’s the 6^th as I write this so by now you probably have had 6 days of inner dialogue that sounds something like this:

“Maybe I should have waited and done this______ (1,when my vacation time comes up, 2 when I don’t have so many things to do, 3. When I get a job/apartment/car, 4. Some other time).”

“I feel like shit. I didn’t feel this bad when I was getting high/drunk.”

“I haven’t slept all week. I have too much to do. Maybe these other people can go without sleep – but I need it. I should call my doctor and get something to help me sleep.”

“If another person tells me to join a gym or meditate or go to yoga I am going to start screaming. These people don’t have any idea how I am feeling. Are they crazy? Half of them don’t look like they’ve been to a gym in their life. I hate everyone.”

“What I need is a drink. I bet if I have one drink I will be able to sleep tonight.”

“It feels like I have no skin and my nerve endings are exposed. Everything makes me feel so intense. I cried during a commercial yesterday. I’m going crazy.”

“If I don’t take something soon I’m going to end up hitting someone – then I’ll wind up in jail. Seriously – why am I even doing this? I feel so angry that I’m probably a danger to society.”

“I feel so lonely – like “I’m so lonely I’m gonna die” lonely. How the hell am I ever going to meet anyone if I can’t go to bars? This makes no sense. I can go to a bar and order a coke. Yeah, right – and then what? Sit with a coke and feel crazy. I won’t be able to talk to anyone. Great – I will be clean and sober and in the end I will die alone.’

“What the hell is wrong with me? I have been masturbating like a teenager. I’m pathetic. I feel crazy. I bet if I got laid, it would straighten my head out. At least maybe it would help me sleep.”

“I don’t even remember why I decided to get clean Jan 1^st. I never make resolutions. This is ridiculous. I have been useless and crazy for 6 days and it’s affecting my life. I don’t have time for this.”

“I just talked to ____ and told them I’m clean and they told me I wasn’t an addict. Maybe they’re right. I wasn’t that bad.”

Does any of this sound familiar to you? The crazy part is that this dialogue is probably occurring even when you’re having an okay time.

HERE’S THE TRICK: don’t use or drink NO MATTER WHAT and this noise and discomfort will lessen and eventually stop – guaranteed. If you stay completely abstinent, these feelings will pass. If you cheat – if you have that one beer or an ambien or anything to make your feelings more manageable – you will remain in the obsession and it will get worse not better.

Getting clean and sticking it out those first few weeks isn’t easy. The worst thing you can do is spend too much time alone with your mind. Television, Netflix, and gaming will not keep you clean – whatever bullshit your head is telling you about how these things are calming you down more than meetings do.

What you need is a plan for each day. Include this in your 24 hours:

1. Drink lots of water (move those toxins out of your system).

2. Eat healthy food. Don’t skip meals. Healthy food means incorporate fresh fruit and vegetables into your daily routine. Make that a start anyway. I’m not saying stop with the pizza and fried chicken but don’t have it every day and balance it out with salads and apples and food that is not processed.

3. Get fresh air for an hour. WALK! Even if you feel too weak, walk as far as you can, sit, and walk back. Aim every day for a little further.

4. Exercise. Not every day but try to do something at least 3-4 times a week. If you belong to a gym, great. If you can afford yoga, perfect. If you have access to a pool, swimming is the best starting point for someone who never exercises. If you have no financial resources, you can go to the library and take out a home workout video, find something online or on YouTube, you can jog, bike ride, power walk, you can do sit-ups. There is no reason you can’t move your body. It will reduce a lot of the anxiety you are experiencing. That alone makes it worthwhile.

5. Take some quiet time somewhere peaceful – not on your sofa or bed. Look at the clouds, whatever nature you can find. I mean REALLY look at the details – the way a child can be fascinated by a spider. (Most likely, this is one suggestion you are most likely to want to skip but it really is an important one. It will feed you in a way that will bring a sense of wellbeing and – really – at this point in the game you need whatever you can get).

6. Write a list of everything you are grateful for – even if it turns out to be the same as the list you wrote yesterday.

7. Call, email, or text a few people you met at meetings – whether you know them or not. If you have nothing to say, simply ask them to recommend a meeting that day. Who knows – maybe they will meet you there and go for a bite to eat afterward. Its funny how after you talk to someone on the phone once, they pay more attention to you when they see you. You go from feeling invisible to feeling visible. (BTW this is the hardest thing for people to do. When I work with clients they will wrap their legs around their head in a yoga class they don’t want to go to before they will take any action to try to make new friends. I always tell them that without friends who are also in recovery, they really are not going to ANY LENGTHS to stay clean and sober. It works by going to any lengths – which means doing things people suggest that worked for them even when you don’t want to).

8. GO TO AT LEAST ONE MEETING. (If you aren’t working and it’s possible to go to more, do it). If you are like me, it was never too hot, never too cold, never rainy too hard, I was never too busy or too tired to get high so there should be no excuse to not be able to get to a meeting. Even if you hear nothing and sit looking at the floor counting the minutes until it’s over, the act of going to a meeting sends a signal that you are serious about staying clean and sober to that part of you wanting to give up. It will help weaken it. And like I said before – by weakening it, the obsession to drink and use, the compulsive thinking about it will go away.

Look at this list. I didn’t even give you 10 things to do each day. That means there is time for a movie, family, an outing, or a social activity with friends.

End each day with a hot bath (or shower if you don’t have a tub). In fact, whenever you feel your body uncomfortably tense and your legs are cramping, a hot bath will make you feel better.

And if you can’t sleep and feel crazy, go online. Intherooms.com as online meetings, groups, and members you can instant message with who can help you.

Check back. I will be posting here every week now.

More Holiday Thoughts

December 7, 2011All Things Recovery12 step, AA, addiction, clean, disease, Feelings, HALT, holidays, meetings, more, Narcotics Anonymous, Newcomers, NYC, obsession, panic, Powerless, recovery, Relapse, sober, Stress, support, thinkingpattypowers

I posted two blogs already about the holidays but the amount of email and conversations I have lately seem to keep going back to this subject. Here is what I noticed: people who have been clean and sober for a period of time (18 months or more) have a built in memory of the sneakiness of the disease at this time of year so they have upped their recovery time, maybe by going to more meetings or by making extra effort to connect with their sponsor and support group. They are not living in fear of the holidays – they are simply taking the actions needed for a smoother ride through the month. Almost everyone I know who has less than a year down to early days in recovery do not seem to think the holidays are going to be an issue for them. Some have even thought it out logically and are convinced that all this ‘high alert” stuff program people keep talking about will not apply to them.

I don’t fault the newcomers for it. From their point of view, they are being honest in how they feel. What they don’t seem to have yet is an awareness of how the disease of addiction continues to lurk, waiting for an opportunity to strike. Before I got clean, the insanity in my thinking and the level of stress I experienced was intense and only seemed to hit a level of calm and clear thinking after I used. Part of this was because the stress of withdrawal was removed by using but since the disease lives in the obsession/compulsion part of my mind it would come up again even while I was high – to get more, to say that amount wasn’t enough or it wasn’t strong enough – get more. Basically, the disease really only ever had one thing to say “MORE” and the rest of me – body spirit and mind – was enslaved to make it happen. Trying to exert control over it “I’ll get more tonight” resulted in a subtle level of mental agony and physical discomfort until the whole idea of getting more “tonight” turned into “getting more within the hour”. I’m sure we all know what it was like to be controlled by the disease, cave in to the compulsion and obsession by putting everything we wanted to do second to feeding the disease. When we first stop using, we are so amazed to look back at how completely enslaved we had been. We recognize how – despite our intelligence – the disease was more powerful. So we get clean and around the holidays, a sort of amnesia comes over us in early recovery. We can’t seem to connect with how powerless we had been. We feel like the disease is in the past (if it even is a disease) because we’ve been free from that level of obsession and compulsion for a while. In fact, most days, we feel all right.

“What’s this holiday panic we hear about in meetings?” This is how the disease works – newcomers often hear the experience of old-timers as if we are all panic-stricken about the holidays, living in fear of using. Meanwhile, this “panic” is not happening. People with clean time are simply stating that this is the time of year to be vigilant because the disease is “cunning powerful and baffling” and is capable of sneaking in and gaining a foothold if we are complacent about recovery. We say this because we have years of experience going through various feelings, early recovery emotional rollercoasters, core issue trauma and pain surfacing out of nowhere at this time of year and we have watched many people relapse. Old-timers are not biting their nails anticipating crisis. Instead we acknowledge the power of the disease and do what we have been told so that we can stay one step ahead of it – so it can be a smooth sailing holiday season. But – the newcomer doesn’t hear this – the newcomer hears fear but since they don’t feel the fear themselves this must not apply to them. This warning must be meant for someone else who is new at the meeting. Not them. But this line of thinking is precisely how the disease gains foothold, making them believe they are the exception to the rule. Closing their mind to recovery tools that will strengthen and protect them.

What I know as an addict with 23 years clean who has watched numerous friends with 20 years relapse, is that when it comes to the disease, we are never fully free of it. It lurks in the shadows of our Being waiting for ways to make the “program” experience of others no longer apply to us, as if we are cured. Someone’s advice on jobs, dating, or financial matters – it really may not apply to me. But their experience with recovery usually does. I am not immune to relapse but as long as I continue to take actions the disease can not blind me and move me away from recovery, there’s a good chance I will stay clean.

This time of year – if you are new to recovery and you hear people sharing about their struggles during the holiday season recognize that this sharing is recovery in action. If you feel fine but notice yourself attending less meetings, feeling like you are “over” some of your friendships with people you’ve met at meetings and decide it’s time to clean house on your cell phone, you start spending a lot of time alone because it feels better than being with others – beware. Take the opposite action to what your head is telling you is true.

If you are new and starting to feel like this recovery job takes up too much time and you miss the simplicity of your life before you got clean – this sort of thinking will put you in a dangerous place this month. Even if it’s true you that miss your old life and old friends and hate going to so many meetings – do yourself a favor, put in the extra time this holiday season and trust me – it won’t always be like this. Being self reliant shouldn’t come so early in recovery. Remember – your best thinking is why you ended up in meetings in the first place. This holiday season, keep and open mind and let experience members guide you. This is not the time to do it alone.