Helpful distractions

Then definitely having something to do with your hands should be helpful.

If you’re able and willing, something that could benefit you is to sit down at a table with a paper and a pencil (so you can erase, but not on an electronic device because there are more chances of being distracted), and really think about what seems to make the anxiety worse. Write that down. Then pick it apart. Maybe you’re worried about something–relapsing, for example.

Okay, once you have identified something that makes the anxiety come up or get worse, then ask yourself a series of “what if that happened?” questions, then answer as if you were talking with a beloved friend you wanted to help.

It could look something like this:

  • So maybe you relapse. What then?
  • Well, there’s no reason you can’t try again from that moment on, and work on figuring out what went wrong.
  • It’s no use. I will have failed and there’s no point because I’m clearly a failure. I already screwed up so I should just have more.
  • Maybe you will have failed this time, but that doesn’t make you a failure. If you keep trying, you will get there. Like any skill, sobriety can take some practice, but each time you can learn something new that will hopefully make everything stick the next time. It isn’t actually the end of the world if you don’t make it this time around.

Something like that. You can apply that to other things too. It wouldn’t hurt to write that mental conversation down to remind you so you can look at it when needed.

I deal with chronic anxiety myself and I know it’s not an easy thing, so anything you can do for yourself to get a handle on it is good.

I can sympathize with this. You’ll never be the you that you were before addiction. That person is lost to time–which is how it should be. We should never stay the same and we can’t go back. You have an opportunity to figure out who you are now, without the addiction. Try out different actions or thought processes and see how it feels–is it you. If it feels familiar and good, keep it; if it doesn’t resonate with you, let it go. Even if it is something you or society thinks you should like or not. You’ll never find yourself trying to be what others think you should be.

Accept the good with the bad as you learn about it. For example, I am vain. In the past I would deny that because so many people and groups pushed out messages that subtly encouraged me not to take care of myself in a way that would make me happy. Things like, “looks don’t matter”, or “you don’t need make up to be pretty” or even snide remarks about someone who has spent a lot of time on themselves. This crushed my self-esteem in a way that I was oblivious of. I felt browbeaten into presenting a certain image of ‘humility’ and ‘not being superficial’. I finally realized that I like dressing nice, putting on make up, spending time on my hair, and overall paying this attention to myself. I feel good when I look in the mirror and like what I see. I don’t go all out all the time, but I have accepted that this is something I genuinely like and that, yes, I am actually pretty vain. Maybe that’s “bad”, but to who? If this is something I genuinely feel, and it’s not harmful to others, then what does it matter what others think? If this is who I am, wouldn’t it be detrimental to my psyche to deny that just to fit into other people’s expectations? So I am not ashamed to say it out loud if the topic comes up.

That was a slight tangent, but I wanted to give you an example so that as you work on “finding yourself”, hopefully you will not push away parts of who you really are just to please other people, or just so that you can perfectly fit in. As you figure yourself out, and you will, accept who you are. If you really dislike something you discover about yourself, you can work to change it.

In essence, you get to create the you that you want to be. Just give it time, and don’t let stumbling stones along the way stop you.

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I’m actually crying reading this. I appreciate all the advice… It’s so scary feeling like the parts of me I liked are now gone. I have always been so giving and kind and it kinda hurts that I’ve gotten so selfish… but for so long people took advantage of me and I felt like I deserved to take care of myself. I just feel like I went overboard. Which I think was accompanied by the drinking. I was like ‘for so long I took care of others and how they feel. Why can’t I enjoy myself’ but then I would go out and get trashed and find myself about to make huge mistakes that could ruin my relationship and this life I spend years building. I am thankful I’ve never slept with anyone besides my significant other but I’ve gotten too close for comfort on black out nights and I feel like I’m dying inside. It’s One of the many reasons I am done being this person. I am not the person to ever hurt someone else and I feel like I’m self distracting and am trying to take the people in my life down with me. Is it possible to recover from All of this grief? I don’t want to lose myself further and being sober is the only way I feel stable. I had my dad pass away a year and a half ago and since then I’ve dove deeper and deeper into self destruction and I don’t even realize it’s happening when it is. I notice it when I’m 3 months into straight getting drunk every night. Do you think I will be able to forgive myself for my mistakes? That I will be able to love myself again?

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Thank you! I’ve been drinking cbd tea to help with my anxiety and to relax my body but haven’t tried sparkling water. That would def help! How are you feeling 31 days in? Has the urges gone away any?

I have been thinking about AA meetings but Im honestly a little nervous because I feel like it’s admitting I really have a problem. Im sure that sounds dumb… it’s just like saying it out loud makes it so real…

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Ohh the baths idea after work sounds like a great idea! Thank you I would have not thought of that :heart: I love relaxing in the tub and reading a good book :slight_smile:

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Try working out after work exertion of energy into something new or fresh or try a new project or something that’s always been on your mind. I myself am only 5 days sober and we can do this!!! Mind over matter!!! It’s love always let’s #BeatAlcoholism

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Don’t capitalize alcohol. It doesn’t deserve it.

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You are absolutely right

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Thank you! Congrats on 5 days tho that’s amazing :heart:

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I am going to reply to you but before I do, I want to ask about your relationship with your dad. Were you close? Was he someone you felt like you could always rely on, that you could go to when you needed to feel like someone was there to take care of you–even if it was just that lingering emotional childhood memory of dad?

31 days in im more joyful, more energy, better concentration, losing weight, and more patient with myself and others…i dont want to drink today.

Of course thoughts of drinking come up but i ask myself why and usually its HALT (Hungry, Angry, Lonely, Tired) — learned that one here. I make the decision early in the day that I am not going to drink today and then when thoughts come up they get shot down, decision has already been made, no room for negotiation or addict rationalizations. I can drink tomorrow, just not today. Rinse and repeat.

Reading your thread I see you are struggling with the word alcoholic and ive gone through that journey myself here

As far as AA goes, i was wary too, but have found some amazing positivity in the rooms. The only requirement to attend is to have a desire to stop drinking. Check out some online zooms…you can have your video and audio off and just listen. Ive just recently started going to in person meeting this week because they are more intimidating to me, but i find comfort and fellowship there. Going to a womans meeting tomorrow.

Can someone add a link to the online aa meetings??

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My dad and I weren’t close for a very long time. He was an alcoholic as well and would get abusive to us and my mom. He got sick in 2015 and I stayed with him because my grandpa and uncle he was taking care of after he moved out both died within 6 months of each other. He drank himself into a stupor and was on a vent for a week or so. I went every day and sat with him. When he came off the vent I sat with him… no matter how weird it was since we didn’t talk very much before this. He found out he had cancer and was in a nursing home for a while relearning to walk after being in the hospital for a month. We ended up talking more and more thru my visits and we got really close. I caught him drinking a few months later and snapped and told him how shitty he’d been and he was honestly apologetic for the first time, he said he would never let himself get like that again and he never did. We spent 4 years together almost every day… he was like my best friend. His chemo didn’t work and the radiation made him sicker. He took a turn for the worse and eventually passed from the cancer. I miss him more then I can ever explain

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That would be great. Having this forum has literally gotten me thru my day today

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I appreciate that so much but you are more amazing we who are here are as well!!! :heart::blue_heart::heart::blue_heart::heart::blue_heart::pray:t5::pray:t5::pray:t5::pray:t5::pray:t5:

Fresh Start :soap:

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I have rediscovered those joys recently. It also has the added bonus of meaning I am straight into pjs, makeup off etc. Much better for my skin and means I can’t leave the house for an alcohol run as in pjs.

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There is a lot in here to go through and unpack. I will tell you from the beginning that if you don’t already have a psychologist (not a psychiatrist) that you trust and feel comfortable with, it will be very useful for you to start looking. Do not settle. There are a lot of amazing psychologists out there and there are a lot of shit quacks who just happened to make their way to a deploma. There will be some that are good, but they won’t be right for you. Figure out what you need help with and what you are looking for from them, but ideally you will find someone who helps you dig down and find all the truths buried inside of you–hidden away because of a variety of difficult emotions they elicit.

That said, I’m going to dig into your reply, though not in order.

I first have to ask you if you ever truly loved yourself to begin with. This is not meant to be harsh, but a gentle nudge to understand that past you–the one who was always so unselfish and who was constantly giving to others. Why were you always giving? Perhaps on the surface you might think, “To be nice,” or “Because I liked helping and making people happy.” And maybe part of that is true. But we do not become constant givers out of ultruism because children have a subconscious need to survive in the world and they subconsciously latch on to whatever it is that will make sure they do.

It sounds to me like deep down you were looking for your parents to be parents, for them to take care of you. That’s what every child wants and needs. Of course, should you not get that, should you spend your childhood being “the good child” (for a whole host of possible reasons), then you grow into that role into adulthood. Bosses, friends, lovers, and all manner of people become substitutions for you parents in that deep psychological way. Everyone responds differently to this. Some people spend their whole lives going and going, giving and giving (often in a deep state of denial). Some people break down and swing all the way to the other side in an attempt to take control of getting those needs, but they aren’t naturally selfish and it doesn’t end up feeling as good as they’d hoped, which can be even more devistating. Others might trial and error their way into self understanding, or might seek therapy. Maybe that lasts a lifetime; maybe just a few years. And there are so many levels between.

The point is that such an amount of selfless giving cannot last, as you know. My personal thoughts are that you might benefit from (probably many years) of digging down into the sludge of your psyche to find out all the whys (e.g. Why did I behave this way at this point in my life?), the whens (e.g. When did I start doing this thing, or when did I become aware of that), the hows (e.g. How did I get from this point to this point, when I started here?), and the whats (e.g. What happened at this stage? What event or behavior from another person could have affected me in such a way that I might have done/felt/responded/etc., in this or that way?)

Often we have deep seeded needs that were not met when we were children, but we don’t always know the core of them. Generally they boil down to something simple that might make us think, “This seems almost silly…” But those basic needs are far from silly and often become our core motivation(s) for everything we do in life, how we think, how we respond to people and situations, etc.

So, will you ever love yourself again? I don’t know. That implies you going back to something. I can tell you that I believe you can learn to love yourself as who you are and who you can become. I don’t need to ever meet you to tell you that you have more potential than you know. The work will be hard, but it will be worth it if you really want it.

As for forgiving yourself for your mistakes… I think that depends on where you go from here. Genuine forgiveness is a letting go. There is a releasing that happens. You know you can’t change the past. The only thing you can do is decide what future you want and make every moment in the now be a step in that direction. To do that, you will need to really know, really see this future you desire, and then you will need to know the steps to get there–from the big to the small. Forgiveness involves being able to look back on the things you did, accepting responsibility, and not having that same emotional pain that you do now because you have allowed yourself to learn from these painful experiences, to let them fuel your steps each day, and to know that those things were not a waste because of what you learned, who you became, and what you built. You also need to know how you will know that you have forgiven yourself. If you don’t know what you’re looking for, you will never know if you made it.

I feel like you need to learn “healthy selfishness”. This involves being able to say ‘no’ to things without feeling guilted into them. It means taking time out of your day for yourself. It means being honest with yourself about what you need to be your best self, and being honest with your partner about what you need and building up an open and honest communication with him–one that hopefully he will be receptive to and will be work on himself and the partnership. It’s possible the two of you may benefit from couple’s therapy. This isn’t something I could know, but consider it if you think it will be useful.

Learn to let people you love and trust do things for you, even if they’re little things. If you’ve been a life long giver, this might be hard–which could be part of why you swung so hard to the other side. It’s easier, in a way, to just take what you want, than to admit to what you need and allow someone to fill that genuine need. It might even feel uncomfortable because you’re not used to it.

I think maybe you got a glimpse of the father you might have always wanted when you were younger in those last four years. Now, I can only imagine how deep your grief must be concerning so many things. To have gotten this connection, only to have it taken away. This is another area where a phychologist you trust and feel comfortable with could be very helpful. And I pause here to say that there are other qualified guides in this world. If you’re religious, then you may find some healing through a genuine religious leader you trust. Or maybe you have an astrologist or a tarot reader who is able to give you some insight if this is your proclivity. All your help doesn’t need to come from one source or someone with a paper that proved they are hundreds of dollars in debt to have learned the works of Carl Jung. If you’re a reader, start reading books and you may be able to do a lot of work by yourself.

AA or another step program may be another source of inspiration for you. If you’re not religious, go anyway. Find a group you connect with and meet people. Work the steps your own way. If you are a sensitive person, you will be deeply affected by the company you keep. Make sure they are the kind of people that future you that you want to be would want to be around.

The simple answer is “yes”. It is possible. But between now and then there will be a lot of work, a lot of pain, probably even more grief that you’ve stuffed behind a mental door so that you wouldn’t have to feel it. But I think that room might be full and now it’s spilling over.

I don’t know you, so I can’t say if some of what I am expressing is useful for you, or if I’m way off course to what the truth really is. But with the limited amount of information I have, and what I feel about this information, I think that there is a wonderful person who has deep wounds that never healed, and through that came a kind of lashing out in a deep desperation, but that didn’t work and maybe you feel like now you’re just at a bottom of a pit that seems too deep. But yes there is hope. Yes, you can climb out. Yes, you can be happy. Yes, you can love yourself. Yes, you can forgive yourself. All of these possibilities exist for you. Maybe not today or next week. But a year from now? Five years from now? Twenty years from now? It’s all unknown, and the unknown is scary, but the unknown is exactly where all possibility lives.

From here there are so many places you can go. The very best advice I can give you is to watch your thoughts, understand your thoughts, don’t let unconscious thoughts go unnoticed. Learn what negative messages your mind is giving you and figure out how to change them. Your thoughts ultimately create your emotions. Unconscious thoughts create emotions within us that we often don’t understand. We just feel them. Or they can even create emotions that relate back to something that happened long ago that we don’t consciously remember. The point is that your thoughts and your emotions create your actions. Your internal state creates your external state. Positive affirmations are not enough. You need to let yourself feel those things. You need to spend time imagining what you want. See it there, dream about it. Feel what it would feel like to be that person, to have that life. And let yourself feel gratitude for those things, even if they haven’t become a reality in your outside world yet. Gratitude is so powerful. There are parts of your brain that can’t differentiate between the past, the present, and the future. As you take the time to think and feel these things you want, and to be grateful for them as if you already had them, that filters back to your subconscious, which in turn will ideally start feeding you out new thoughts, which will become new emotions, which in turn will elicit new actions from you.

That is my best and finest “random stranger” advice. :wink:

As I said, there is a lot to unpack, so much that could be said. I invite you to come back to this forum, and to come back often. You are going to need a lot of tools in your sobriety toolbox. This forum is at your fingertips whenever you need it. Here you can connect with other people who have similar sobriety goals (no matter how different they might be in other areas). There is a check in thread. Use it daily. The is a gratitude thread. Use that daily too. Allow yourself to connect with other people to the level you feel comfortable doing. This is a public forum, so keep that in mind, but come often enough and participate enough and you unlock the “damn you must really need this forum” level :laughing: Okay that’s not what it’s really called. But it is a locked portion of the forum that is not open to the public. If you feel comfortable enough here at that time, you can be more personal there. Or maybe you’re the type who puts your life on the internet without a thought. That’s okay too.

But this forum is open 24/7, and there are a lot of resources for you to dig through, and there are a lot of amazing people you can turn to for advice if you need. I know at this point I’ve written you a book, but I really hope I’ve been able to reach out and give you something you need to help you on your journey–whether you become a regular here, or if you disappear after this thread fades away.

You can do this. Again, I can’t promise it will be easy. Actually, I’d be more honest if I promised you it will be one of the hardest things you ever do. But you can do it. Yes parts of you are gone, but you are not meant to hold on to every part of yourself forever. You will never be that person you were before, and that’s okay because that means that in the future you will not be the person you are today. You are forever growing and changing, and it really is up to you–through choices you make every single day–who you will become.

Thank you for all of this wonderful advice. I am so thankful for people like you who are so kind and helpful :heart: I am new to this quoting thing but what I quoted above is one of my favorite thing I’ve heard in years. It’s scary to think I’m not gunna be the same person as I was but it also feels so good that I have the opportunity to change who I am so that how ever long from now I won’t be the person I am currently. I will definitely look into therapists. I feel like I have so much tucked away that I feel like I need to say and I have certain people I can tell certain things but I need to lay it alll on the table. Just get it out in the open to one person. I am on day 4 today and am definitely in a little better mindset then yesterday. It felt good to wake up without what I call the ‘hangover guilties’. I feel like I want to be alone a lot tho which I find weird. I feel like I am mentally trying to digest finding a new beginning and being on my own, watching my favorite show, eating my favorite food… it’s relaxing my mind and helping me be comfortable all on my own. You’re right it’s hard for me to ask for help from people whether it’s from being let down or from always helping others. But this is a time where I get to fully indulge in my own self care and I feel like it’s justified because I’m breaking through a huge obstacle. I don’t want to be reliant on others to keep me on the wagon. I want to have the inner strength to keep on going whether I’m alone or not.

Lashing out I think is a perfect word for what my life is/was. I’m at the bottom of the pit but I’m hoping I’m on my way upwards from this point on. There’s been too many hardships in my life but I also don’t want to continue to use those to pull me down. I want to set them free so I can move forward and stop looking back. I feel like for the first time in a while I can finally look forward even if it’s a day or two and feel okay.

These forums so far have been the most helpful in my recovery. Having a safe place to go to talk to others has been incredible. I look forward to growing bonds and seeing each other thru hard times. Thank you for all of your wonderful words :heart:

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Hi
I am back on my start over going into day 1 and a half.
I have one of the same issues as you do and that’s getting drinks after work.
It’s a habit… I don’t even think about it I just do it.
I pack a lunch for work and I pack several filing drinks smoothie, sparkle water…I also have a snack that I really enjoy (pb&J , raw veggies ) something you enjoy and as soon as I get into my car I start drinking my drinks and eating snacks until I get home…I find if I’m hungry after my shift it’s even easier for me to grab alchohol and chug them down.
The snacks also keep me occupied and full most importantly.
I am starting over today so your post has reminded me of what I will do on my work week to avoid drinking …
Thank u! You can do it

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I’m glad you are starting over again! I def bought lots of snacks that I know I enjoy and crave when I am feeling like I need a drink. I feel like I’m in my own head a lot. Not very outwardly talkative once I get home. Idk if it’s from spending my day talking to customers… one down fall is I work at a high end cheese and wine store. I am on day 5 today and thankfully haven’t Been feeling too bad about not drinking. I def have a clear mind which feels great! It’s hard because I love my job and I’ve been there for 7 years… even before I started drinking badly. I’m praying that having to look at it every day will make me stronger and cut the triggers of seeing alcohol out in public or on tv. I’ve noticed carbonated stuff def helps almost trick my body into not craving as much. I enjoy ginger ale :slight_smile:

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I am scared too. Let’s help each other

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