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alcoholism anxiety CBT Stress Reduction

‘High’ Anxiety

anxiety

How I learned to cope with stress without alcohol

I was at a SMART recovery meeting tonight. We were talking about how we deal with stress. I used to turn to the bottle to avoid uncomfortable emotions. Awkward social situations seemed easier. Anxiety didn’t feel as painful. But, as I mentioned in the meeting, I am in my 50s learning to handle things, like speaking in a group, that others do in their teens.

I have since learned a number of stress reduction techniques and aids and each helps a little. The little bits add up and I am able to function. Enough, that people notice a big difference.

One of the first things I did was find I have social anxiety, which was pretty much a “no-brainer” and is the lesser of my psychological problems. There are all kinds of treatments for anxiety and phobias. I take a ssri medication that helps with anxiety and depression. It helps, some. It isn’t a crutch to rely on medication.

The next thing I do is breathe. I take deep breaths and concentrate on my breathing. Then I visualize. I picture something coming up, going well.

I stick to a routine. Not so much that my days are boring but I try to have sleep schedule and take my medications on a schedule. I also try to plan for change ahead of time.

I once took a 12 week cognitive behavioral therapy (cbt) group course. We all rated our anxiety and depression throughout the course and everyone’s went down. We used a workbook called “Mind Over Mood”. It is about having balanced, rational thoughts and not negative or irrational ones. SMART is based on cbt and Rational emotive behavior therapy (REBT).

I had a time when I was depressed where I had trouble with the laundry. I would wash and dry, but folding and putting it away seemed like an impossible task. So, I had this mountain of clean clothes. I would pass it by and cry. I told a friend and he said “Do smaller loads” which sounds simplistic, but it worked. It made it manageable and I could handle the smaller amount. Now, I take that into other areas. If I have a large task, I break it into smaller pieces. Otherwise, I freeze and nothing is accomplished.

Journaling or blogging helps me get the anxiety out or calling someone to talk about what is bothering me. I also go to therapy.

I tend to isolate and being alone can lead to trouble, so if I am invited out, I push myself to go. I usually have an okay time, it is just getting out the door.

A life without stress would be stagnation. You need some stress. You just need to know how to deal with the stress that comes so it doesn’t overwhelm you.

I still have challenges with sobriety and go to meetings. These are some tools of mine that help make the urges not so powerful.

Reposted From Medium

Categories
alcoholism

Talking to My Addiction

devilsmile

As my friend says, I have a “high-bottom” which makes me giggle, but there is a point. I drink. More than I would like sometimes. And, it is hard for me to abstain completely. But, I have never had serious consequences. no DUIs or jail time. No one telling me they will leave if I don’t stop drinking.

Smaller things. My children commenting that we have too much alcohol in the house. Drinking a little too much at parties and thinking I overdid it, to drinking way too much and embarrassing myself by getting sick. I have blacked out, and it frightened me. I had to ask my husband what happened at the end of the night.

I wasn’t drinking every night. I would not drink and drive. I would usually be at home, in the evening, when everything was taken care of and I had time to relax. It was my reward. To have “a drink or two.” My drinks consisted of about 2 shots apiece with a mixer.

I tried going to AA meetings but I didn’t feel comfortable at the few meetings I went to. They did seem religious to me. So, I asked around and discovered SMART Recovery meetings. There are only 5 live meetings in my county (there are a lot of AA meetings everyday). They have a website with on-line meetings, too. The tools are based on cognitive behavioral therapy techniques and self-management. You can use both SMART and AA, but I chose SMART as a secular alternative. I started going to meetings.

One of the first tools you learn is a Hierarchy of Values. I listed things that matter to me. Family, Friends, Career, Health, Stability. Nowhere on that list was alcohol. In fact, alcohol endangered those very things I value. Then I did a Cost Benefit Analysis. i listed the pros and cons of using and the pros and cons of not using. It was pretty convincing when you look at exchanging a short-lived “buzz” for a longer term good health.

But, I had trouble remembering why I was abstaining. After all, I wasn’t really getting into too much trouble. Yes, it wasn’t good to mix my medications with alcohol, it wasn’t good for my health or stability, but those things are so hard to measure. So, I would “slip”. I would have some wine with a meal and start going back to my old ways.

Then I talked to my friend who brought up the concept of the “high bottom”. I went to a meeting and met a woman. She was older than me and trying to rebuild relationships. I didn’t want to have to do that. I was lucky that i didn’t drink enough to need to go through any kind of detox. I didn’t feel great the first couple of days and I had a real sweet tooth, but that ended.

They brought up a different concept at a meeting I went to recently. It was a tool called DISARM. (Everything is an acronym). Basically it is talking rationally back to the little voice that tells you to drink. I think of it as a little devil on my shoulder saying “C’mon, one drink won’t hurt”. It lies. It tells me I will relive the best of times, but it doesn’t happen. I usually just fall asleep. So, now I can call the voice what it is, a liar. It makes promises it can’t keep. I won’t listen to that voice of addiction any longer.

Reposted From Medium

Categories
alcoholism anxiety bipolar life lessons schizoaffective schizophrenia writing

Welcome

I hope it is easy to find lorib.blog, or lorib434.wordpress.com

i have been blogging, more like journaling for years, but not for an audience. I have published on The Mighty, recently started posting on Medium and published my first blog on Psych Central today! Can you tell I am excited 😄 The title there is Triple Winner.

I have a diagnosis of schizoaffective disorder and social anxiety, along with overcoming an alcohol addiction. I plan to blog abot those topics and other ramblings.

I will repost some but also have new posts here.

I will do my best to respond to comments.

where I can be found:

twitter lorib641

https://blogs.psychcentral.com/triple-winner/

https://themighty.com/author/lori-bernstein/

https://medium.com Lori Bernstein