Category Archives: Life After Alcohol
…and still going strong!
I took a break from blogging to enjoy my grandsons at the ski hill this past weekend. What a treat it is to spend time with little ones! I love the way 2-year-old Calvin says “bo-na-na” for banana and “gii” for ski (both of which he loves). Baby Sam entertained me from his jolly jumper. When the kids were in bed we watched “Eddie the Eagle” – a fun ski movie that took us back to watching the ’88 Winter Olympics from our university basement suite. Good family time all around.
Today I was craving a new pastime and my kids were kind enough to take me to the mall for my first shopping trip in over 3 weeks. It was a ton of effort just to manoeuvre through the mall on crutches but it felt so great to be out and about.
We stopped at the craft store to find me a new activity to pass the next two weeks – 16 more days until I walk again!! – and look what I came home with:
Here is my first creation. It’s a delightful pass time. I highly recommend it for those looking for a way to fill your wine-less evening hours.
Can you tell that I’m writing super fast? My left thumb is back in action – look at me go! I bet you aren’t even reading as fast as I am writing.
I’ll make this quick.
The same two things that have got me through a lot in recovery are now serving me well with this broken leg: gratitude and humour.
I’m grateful for a zillion things simultaneously: that it was a simple break, that I’m healthy and strong, that we moved our offices home just a few weeks earlier, that my husband is kind, tidy, and can cook. Grateful for the ski patrol who attended me on the hill, splinted my leg and carted me off the mountain on a rescue toboggan. Grateful I didn’t give away those flared jeans.
Today I was grateful to find a little package on my doorstep from my sister. She is super crafty and designs her own knitting patterns, so I asked her if she could use her leftover yarn to make me some “toe cosies” for my cast. Socks are hard to get on and blankets hurt my leg and I just wanted a little cover I could pop over my toes when they get cold. I sent her a photo that I found online and she not only improvised the pattern, she made me three of them by the end of the afternoon.
I couldn’t wait to pop one on and ahhhhhh….warm toes without being squished!
And don’t drink!
While I am not a mental health professional, it feels like I’ve spent as much on therapy as a psychologist spends on education. To stretch the value for dollar, I like to tell others about some of the great strategies and lessons I’ve learned from my therapist – kind of like buying an album and making cassette copies for your friends. And truthfully, I am often so excited by how helpful the process is that I want to share it with others.
Sobriety is about not drinking, but recovery is about changing ourselves from within so that we can enjoy life without constantly feeling the need to numb out. I got sober on my own, but I am recovering with a lot of help.
Recently my therapist did some work with me around “Internal Family Systems”, which is a process developed in the 1990s by Richard Schwartz. It is an evidence-based practice that considers all the ways an individual can fragment into different parts of the self (think about how are you in different situations, how distinct aspects of yourself are more to the forefront at work, with family, in tense situations, at play, and so on).
First, my counsellor assigned me some homework: to list out all of the distinct part of myself. I filled an entire page! Even though I had never given much thought to them, I could quickly give names to distinct roles: The Critic, The Child, The Bad Me, The Entertainer, The Teacher, The Boss, The Mother and several more. The page filled so quickly that I re-wrote it in a new format, with my own notes of whether the parts were “good” or “bad”.
When we went through the list in session, the first thing I learned is that none of these aspects should be seen as bad. All of these parts emerge for a reason, to do a job. Maybe “The Bad Me” had done bad things, but her purpose was to protect and comfort me using any means necessary. When I feel scared, I might act in some immature ways, because The Child is the only part of me who is allowed to cry. The thing to understand is that it can be helpful to have all these aspects of ourselves, but they should be managed by what Schwartz calls the Self (I like to think of it as my Highest Self).
The Entertainer in me can charm a crowd and work the room because I created that part to overcome some natural shyness that wanted to hide in a corner. When I made the list, I identified this part as half bad because it feels fake when I am in The Entertainer role. Now I understand that it is not bad or fake, it is a useful tool. The key is to choose when to use a part and not be led by them, especially in extreme ways. It is good to have a little cry and allow myself to feel like The Child, as long as I don’t throw a tantrum in the grocery store. It’s fine to be The Entertainer in some settings, as long as it is by choice and appropriate.
We can think of that addictive voice in our head the same way, as a part that emerged out of a situation and is trying to be useful. It truly believes that alcohol is necessary for our survival and works hard to convince us that drinking would be the correct response to a situation. I have learned that the goal is to spend the majority of our time the High Self role, to call on our parts if necessary and to relieve them of their duties if they emerge unexpectedly and want to run wild.
A good example of this would be the old patterns we can fall into with our family of origin. Funny how we can find ourselves behaving in ways around our parents and siblings that are so different from how we conduct ourselves as adults in the world. We slip into those darn old parts without even realising it, until we hear ourselves whinging or arguing or feeling wounded and wonder “What the hell just happened here? How do these people push my buttons so easily?” It isn’t them pushing our buttons, it is us following some well-worn neurological pathways, like emotional muscle-memory. The part can be trance-like.
My therapist suggested when I feel myself being a part, I should pause to consider if that role is necessary under the circumstance or if I am just following an old habit. When I am in the closet changing my clothes for the 8th time because nothing seems like the right thing, I can pause and say, “Hey Critic, thanks for showing up. I know you are worried about me going to that event today so you are trying to trying to be helpful by telling me everything I put on looks terrible. I have this under control so I need you to be quiet now. I promise I will take good care of myself so you don’t have to worry.”
Other internal conversations for me sound like this: “Hi Martyr, you are getting very upset about how other people are treating me. I appreciate you are feeling threatened but I am going to be protecting my boundaries so you don’t have to. Thanks, I am taking over now.”
“I am talking so much right now and sitting up straighter than normal, I am in my Entertainer part. That feels okay for now, seems like the right thing to be.”
“I can’t stop thinking about drinking today, my Addicted part is on high alert looking for ways to comfort me today. What is really bothering me? Hey Addict, I know you want me to feel better right now so I am going to take over and book myself a massage. How does that sound?”
The goal is to spend the majority of our lives in our Highest Self, and take charge of the parts as manageable tools.
I hope this explanation does justice to the theory. It is my layman’s perspective of a process that has been very insights and helpful to my recovery.
Mull it over and give some thought to your parts. How would it feel to be in charge of them all instead of a step behind? Does the prospect comfort or frighten you?
Have you listened to my guest appearance on Your Kick AA Life podcast? (click here) Host Andrea Owen and I trade stories of shame and denial, and we laugh throughout the whole thing. Not that cackling, mean-girl laugh. Not the nervous titters of shame, or shallow giggles of avoidance. It’s a different kind of laughter, an honest expression of joy in celebration of freedom from the burdens of the past.
It isn’t funny when Andrea describes chugging wine from the bottle at the door of the fridge while her husband pulls into the drive way, and it might make you uneasy to think we are making light of that. It was a serious moment, dead serious, but the irony of thinking “I don’t have a problem” in those low moments is crystal clear from the vantage point of recovery and the laughter comes from relief, gratitude, and happiness.
I thought I would never laugh again when I quit drinking. I thought I would have nothing to say, nothing to celebrate or contribute. I thought life without alcohol would be a death-sentence of boredom and melancholy.
If you need more laughter and truth-telling in your life, check out Andrea’s entire Recovery Series on Your KickAss Life. And don’t forget about The Bubble Hour – a podcast I have been involved in for the past few years. There are 200 episodes in the archives and soon I will be adding more later this month. (Also if you would like to be a guest I would love to hear from you! Please email thebubblehour @gmail.com and we can set up a time to talk.)
More tomorrow 🙂
When the idea to quit drinking started sprouting in my pickled brain, I kept thinking What else IS there? What did I even DO every night before I became a daily drinker? What will I ever look forward to if I can’t drink? How will I relax, celebrate, or pass the time?
I understood that one purpose of recovery meetings is to fill the time previously spent drinking with other activity so, borrowing that concept, when I took the plunge into sobriety I knew I had to shake up my routine. Considering the extent of obsession with alcohol in addiction, it is not surprising that new behaviours took on an addictive-like pattern as well. That’s okay though, because they were easing me out of old ways and replacing them with better alternatives.
Here are some of the most helpful ones that seem to have stuck throughout this journey and continue to have positive effects:
- Blogging – On that precious first day, I decided I’d chronicle my experience in a blog (even though I had never read a blog before and wasn’t entirely sure how it worked). Setting it up was time consuming (good distraction), choosing the layout was creative and fun (hurray for creative fun!), and then finally hitting “post” was a leap of faith. Getting that first comment notification might as well have been fireworks, because my joy was that big. I told the truth and someone responded “me, too!” I started searching other sober bloggers – how exciting that lots of people out there are telling their truth! – and our comments became exchanges of encouragement, knowledge, and hope. Here we are more than years years later and this process continues to be a great tool for recovery. Consider giving it a whirl!
- Sugar – There are two benefits of using sugar as a tool in early recovery. One is that sugar can negate alcohol cravings by triggering the same pleasure/reward circuitry of the brain, so having a few sweets can help get you through the witching hour. (I kept a bucket of “Dibs” in the freezer, and popped one in my mouth whenever the cravings felt overwhelming.) The other thing sugar can help with is to shift your taste buds away from thoughts of alcohol. Since most alcoholic beverages pair better with savouries, it is more likely that eating cheese or nuts will make you long for a companion beverage than if you eat something sugary (even fruit – I sucked on orange slices constantly for the first few weeks). I now try to limit sugar, but in early recovery it was an enormous help. It is still helpful in some situations, for example if we go out to dinner and I feel surrounded by temptation to drink, I will allow myself cappuccino and dessert at the end of the meal as both a reward and an exercise in delayed gratification.
- Walking and Podcasts – When I think of the first year of recovery, my strongest memory is of walking while listening to recovery podcasts. I walked before work. I walked after work. I walked after dinner. And I listened constantly to the voices of other people in recovery who were just like me, or not at all like me but still somehow telling my story. It soothes my soul and opened my heart and mind to new ways of thinking. It cleared my head and then filled it back up with better thoughts and new ideas. It made me challenge the things I considered “normal” and gave me pause. When I get this cast off my leg, going for a walk in the sunshine is the first order of business!
- Coffee and Tea – One thing I missed about drinking was all of the ritual – the choosing, opening, pouring, holding, yadayadayada. So I channelled some of that energy into coffee and tea. For me, it was evenings at home where I did my problematic drinking, so after dinner I would choose a lovely mug and a fragrant herbal tea (preferable one that promised to promote sleep) and suck back three or four mugs of the stuff through gritted teeth. Eventually I came to like it and now I can’t imagine an evening without my Sleepy Time tea. As a final “nightcap” I would set up the coffeemaker for morning, synchronising the timer with my morning alarm so that I would awake to the smell of a freshly brewed pot – the reward for making it to one more day alcohol free.
- Online Recovery Groups – (see my Resources page) – My online groups were my lifeline for a long time and continue to play an important role in my recovery. It gave me a place to share small victories with people who understood, ask questions, vent, help others (one of the best things you can do to stay sober is help someone else do it, too!), and post pictures of the my kooky habits like matching my travel mug to my outfit.
- Cleaning – With too much time on my (wineglass-free) hands in the evenings, I busied myself with housework. I had a cleaning company come to our house weekly until then, but with all that energy to burn I found that I no longer needed to have extra help with my chores. It felt good to look after things myself and putting my home in order was therapeutic. I listened to podcasts while I buzzed around the house, feeling productive and positive. (Sadly, this broken foot means I will be hiring a cleaner again for a few months. I am sure I will love the luxury of it once I have it back in my life again.)
- Beads – Some women from my online support group were getting together for meetup and I decided to bring a big bucket of beads so we could all make bracelets while we visited through the weekend. It was a hit and we all took home treasures that will forever remind us of a special gathering. I was left with the remaining supplies and an obsession with using them up. I couldn’t stop – it was so fun! I had forgotten the simple pleasure of making something to give away. If this is too girlie for you, stop by the craft store to see if something sparks your interest – paints, metals, or those intricate colouring books that cause you to accidentally meditate.
- Sudoku – Speaking of accidental meditation, that’s what seems to happen when I do Sudoku puzzles. I started doing these at bedtime (with my tea) to shush the voices in my head and force me to focus on something meaningless. It quiets my mind and shifts me into sleepiness quicker than any alcohol ever could. I have advanced to a pretty fierce puzzler (if there can be such a thing), so much so that my husband bought me a thick book of strategies as a Christmas gift and I didn’t hit him with it.
- Essential Oil – Er ma gerd! Oils are crazily addictive in a good way. I think there is a part of me that will always look for that “fix” to change how I feel, and oils are full of promises. I diffuse orange and grapefruit in my office while I work and clarey sage by my bed (while I drink tea and do puzzles before konking out), make custom rollerball blends for everything from skin irritations to immune boosters to headaches. Just fussing with them relaxes me and look at the fun rainbow of little bottles. Who could resist?
- Yoga – For a long time I rather prided myself on my disdain for yoga because it reflected my busy-ness, which reflected my importance, which validated my worth. Nothing sounded more agonising to me than slowing down and being alone with my thoughts. I worked hard to avoid that very situation and when I couldn’t avoid it I drank it away. I stumbled into yoga by attending a retreat for women in recovery and was surprised by how soothing and enjoyable it was to be led through every breath and movement by someone else’s voice. It was the opposite of agony – it was deeply calming and safe. It was also surprising challenging and I do so like a challenge. Now I go to yoga several times a week (and will return as soon as my broken foot is healed!) and I can’t imagine my life without this regular treat. I used to run to help burn my energy and keep me in shape, but yoga has improved my body in ways that running never could (more arm definition, a stronger core and more flexibility). The studio I go to has people of all ages, sizes, and abilities – there is no push to perfection – just progress. Sound familiar?
Have you tried any of these things and were they effective for you? What helpful habits helped you break up with booze? Can you feel your tendencies for addictive behaviour spark with these things, and do you find that to be a good thing? I look forward to your insights!
This morning my guest appearance on the “Your Kickass Life” podcast with Andrea Owen was released and one of the topics discussed was managing life with a “normie” (aka a normal drinker).
I get asked about this a lot. In fact, just this morning in the comments section as a matter of fact. Tracy wrote:
I have contemplated my drinking over the past 16 months and have tried to cut back. My issue is not drinking ever when your spouse drinks! It is a truly huge trigger for me and I feel like a kill joy when everyone wants to go to happy hour and I am looking for alternative drinks and I get soooo bored sitting there after a bit. How do you handle spouse drinking when I want to quit?
Let me start by saying that there are a lot of variables in every relationship, and my experience is limited to my own marriage to someone who drinks “normally” (society views “normal drinking” as that which is asymptomatic of addiction – ironic when you consider alcohol is an addictive substance). Additionally, our relationship is stable and relatively uncomplicated. So when we had to face my decision to quit drinking, there weren’t a lot of compounding issues. My husband was supportive of my decision.
Here are some of the ways that I manage those times when we are out socially in situations that involve alcohol:
- First things first: I ask myself if I really want to go. Do I need to be there? Want to be there? Will it be a safe environment for me? Am I likely to enjoy myself or will I just be tolerating it? It is totally okay to pass on things you really don’t want to attend. I promise.
- Then I make a plan: Is there a way to make it work better for me? Should I take my own car so I can leave if I feel uncomfortable (I did this A LOT in early recovery. I made sure to discuss options before we left with my husband: “Are you willing to take a cab home alone if I decide to leave early and you want to stay? Could you walk home or get a ride with a friend?” Because we had discussed it ahead of time, it was easier for me to slip away knowing he had my back and that there would be no conflict about it later.)
- Go prepared: if it is a house party, I bring my own drinks as well as a hostess gift. I make sure my glass is always topped up with my alcohol-free drinks, which limits the amount of attention other people pay to what I am drinking. When people are offering you drinks, they’re usually just trying to be good hosts. Your empty glass is their cue to pour, so make it easier on everyone by keeping your own glass topped up. Even if you don’t want more to drink – especially if you don’t want more – set a full glass in front of yourself. If anyone offers point to it and say, “I’m good here, thanks!”
- I allow my husband to be my knight in shining armour, protecting me and my sobriety. At events with a bar, he will go and speak directly to the bartender to ask for a non-alcoholic drink for me and then watch the preparation to ensure there are no mix-ups. It is so sweet when he hands me a drink and whispers, “It’s tonic and lemon, I watched them pour to be sure.” Be still my beating heart!
- One thing that really helps me is to build some “treats” into the evening, even if that means driving through DQ for a sundae on the way home as a reward for staying sober. It is hard to watch other people have treat after treat in the form of a drink while you are sitting there stirring your Shirley Temple. Order some damn chicken wings, you deserve them! Get up and dance, go work the room, take your phone to the bathroom and read sober blogs. Try not to feel like you are missing out, instead give yourself a different experience than others are having.
As I understand it, existing problems in a relationship can be highlighted when one partner seeks sobriety. Sometimes a spouse will undermine their partner’s recovery because they feel threatened by it – perhaps because they have gotten comfortable with the role of victim, villain, or hero that they’ve cast themselves into in relation to the other person’s drinking. Perhaps because it makes them feel uneasy about their own drinking. Perhaps because one or both were drinking to cope with unhappiness in the relationship. Counselling can be very helpful, at least for yourself if your partner won’t participate.
Please share your experiences. Was your spouse helpful? What made you feel supported and what didn’t? What are your best tips for socialising?
My interview on Your Kick Ass Life is here.
The bad news is that I broke my leg skiing two days ago. I’m okay as long as I lie still with my leg on a pillow. This is not my natural habitat and I’m not sure how I feel about spending the next six weeks in this cast:
It’s super cold here in Alberta – my (bare!) toes were dragging in the snow as I hobbled on my crutches from driveway to house so I’m content to stay indoors until spring thaw. (Do doctors still make house calls? Does Starbucks deliver?) You fine folks shall be my lifeline so I hope for lots of engagement, if you don’t mind.
Also…I’ve torn up my left hand (Skiiers Thumb) and it’s in a brace so I tapped this entire post on my phone using my right thumb only…..pause for applause….I’m a true blogging warrior.
It’s quite possible I’m not the first person in history to break a leg, so if any of you have tips or suggestions from your own experience please do share. (See how much sobriety has taught me? I know I’m not alone!)
Goodnight friends. I’ll stay sober with you if you hop on one leg with me.
Yesterday I was in a flat panic trying to get *all the things* done before Christmas. I rushed from place to place picking up files, mail and groceries and dropping off bank deposits and Christmas gifts. I had a list and I checked it every five minutes. If I got through *all the things* by 2 pm I would have the remaining hours of the day to finish the pile on my desk before taking off for a glorious week in the mountains. And then…at the bank…it happened….
Me (to the impossibly young bank teller): Oops I forgot to fill out the deposit book….(pen hovering over the date box) It’s the 23rd right?
Bank teller: It’s the 22nd.
Me: WHAT??? Are you kidding??? I have a whole other DAY before Christmas? Christmas is on Sunday, not Saturday??? (wildly looking around bank for the old-timey giant date cards that used to be on the walls) This is great news!!! (giving up finding the giant calendar and pulling out my phone) OH MY GOD!!! It really IS the 22nd!!!!
Bank teller: (clearly pitying a grown, sober woman who doesn’t know what day it is) Will that be all for you today….?
I GAINED A DAY!!! I wouldn’t be skidding into Christmas vacation after all, I could saunter!
And then within the hour…something else happened….I got a migraine. GAH.
My husband and I decided he would head to the ski hill to get the cabin ready (lots of shovelling and maintenance tasks for the week ahead), while I stayed behind to nurse my head, work my bonus day and drive myself out tomorrow. Thank God for that extra day!
So last night and this morning were slow and unproductive, I couldn’t even look at my paperwork. It’s now 8 pm and I am mucking through in a way that is reminiscent of cramming for finals in university. The afternoon turned to evening, and now pretty snowflakes are falling outside the window and the neighbouring homes are twinkling with festive lights. The view from my desk makes me smile.
To recap: I am alone, I feel *meh*, I have to finish several hours of work, it’s pretty outside, and tomorrow I leave for a week away.
It is moments like this when I realize just how much I have really changed since I quit drinking, because I just had the most lovely idea. I decided to put the paperwork on hold, write a post (hello!) to wish you all a wonderful Christmas and New Year, walk my dog in the snowy lights, go to bed early and finish all this work with a pot of coffee at 6 am before I leave.
Okay, now that I read that back it just sounds like I am procrastinating, so to be specific: I am excited to get up early and work. I love love love mornings. Old me would have quit work now to drink, and then would have HAD to get up early to finish and done a crappy job because I would be hungover. Sober Jean is all “ooooh, mornings, yay!”.
I am sending lots of love and encouragement to all of you. The holidays can be hard on sobriety, hard on the emotions, and hard on the body. Be good to yourselves. Don’t drink, no matter what. Break with traditions, if traditions are not feeding your soul or your recovery. Be as generous with yourself as you are with everyone else right now. You’ve got this, we’ve got this.
Thanks for being part of my tribe for another beautiful year. I couldn’t do this without you, and even if I could I wouldn’t want to because recovery is better together!