It has become common practice within my online recovery community group to choose and state a “Word of the Year”(WOTY). I groaned inwardly when I first heard this term, and mentally discarded it into the pile containing vision boards and vajazzling and other fussy things I have no intention of doing. Eventually I *had* to choose a WOTY for an episode of The Bubble Hour for which we had all agreed to discuss the topic; I didn’t want to admit I hadn’t been an active WOTY participant. That year, I chose the word “utilize” to remind myself to actually put into practice all of the great tools I was learning about in recovery.
Ellie was kind enough to make me a custom bracelet with my WOTY, which was a helpful reminder of my pledge. Now that I have moved on to other WOTYs, this bracelet makes me smile because it has a WonderWoman flare to it and I picture myself stopping bullets with my wrist while shouting “UTILIZE!” like a 70s superhero.
I neglected to formally choose a word last year, though in retrospect I clung to words like “endure” and “survive” through a year that offered extreme highs and lows in rapid succession (two deaths in the family, a joyful wedding, incredible travel, and a serious injury).
I took this January off of blogging and podcasting to give myself space to reflect. I wanted to move forward into this year with purpose and intention, and over the course of a quiet month the vision developed. My word of the year is CREATE.
The first thing I have done to implement (or utilize) my WOTY2018 is to drastically change my morning routine. I used to check Facebook and Twitter while the coffee brewed and then spend the first hour of my day consuming the viciously addictive news of the moment. (What did I miss while I slept!?) I realized that the breakneck speed of the current news cycle was fuelling my anxiety and stealing huge chunks of precious time. This had to change. Unhooking from the iv drip of news (and opinion, and the ensuing stream of vitriolic comments in response) meant putting down my devices and picking up a pen and paper. I have begun the practice of “Morning Pages” as suggested in “The Artist’s Way” by Julia Cameron.
“Morning Pages” involves writing three pages in long-hand, every day upon waking. No more, no less. Standard lined pages, meant to be read by no one. Clear out the cobwebs and let the stream of consciousness flow before the ego steps in to protect from the world. It is a lovely way to start the day and a complete departure from my old habits.
I have been making and wearing my own jewelry, sending little handmade gifts to others, and whipping up cookies for guests on a moments notice. Doing crossword puzzles. Curling my hair. I am ready to get back to blogging and podcasting with a creative mindset in addition to my heartfelt gift of service.
It is amazing how much time I opened in my day by creating boundaries around the consumption of news, and a little scary to realize how I was allowing it to control me. It triggered my addictive tendencies in a way that was both familiar and shocking.
Once again the lessons of recovery apply to other areas of life.
Remember six months ago when I broke my leg skiing? Today I walked 25km – the most difficult portion of our week-long walking tour through England’s Cotswolds. Hills, muddy trails, fields of sheep, steps, I did it all. I’m so grateful to be healed and strong again.
Remember six years ago when I quit drinking and thought vacations would be a drag? We have been smiling and laughing this whole trip.
Remember six hours ago when my flat iron refuse to work on a converter? Welp, that’s not even bothering me. Look at this picture, wonky hair, no make up, sweaty and full of JOY!!
If you’re struggling today, keep going. Do the next right thing, and then the next, and then do it some more. Things will get better. I promise.
PS – We were overtaken by no less than 5 elderly couples today. I’m talking, WHOOSH! Brits are serious walkers, they don’t mess around. As I watched yet another pair of silver heads bob past us and into the distance, I remembered “COMPARISON IS THE THEIF OF JOY” and giggled.
Yesterday we walked 8 miles in the rain through fields of cows, past gorgeous old homes, moss covered graveyards, and finally into Stow on the Wold where we spend the night in a 400-year-old inn.
A walking tour is a great choice for a sober holiday. We are too tired for much besides supper and a good rest at the end of the day.
This morning we set out for a second day of walking and promptly got lost, so we turned back and returned to the town square where we bought fresh cheese and bread for a picnic along the path (once we locate it!). Then I suggested we stop at the local coffee shop for the wifi, bathroom and a Flat White before heading out again. Cheers!
It seemed easier to talk about sobriety and grief than write about it so I recorded this episode of The Bubble Hour, including insightful comments and messages from readers of this blog. Heartfelt thanks to all who have commented about your own experiences with grief and alcohol – good or bad. I have learned so much from you and taken strength from your honesty and kindness.
We pretty much all go through this eventually and we can all learn so much from one another.
Please have a listen.
On Monday I celebrated six years of life without alcohol. How is it that the days became years?
The past few months went from trying to taxing to gruelling. I kept my chin up after breaking my leg and spent January indoors. Meanwhile we were preparing to move to a new house, and I paced myself for the challenges of this transition. Being non-weight-bearing on crutches meant giving up a significant amount of my cherished control. Then, just before the move my dad was hospitalized and began a final month-long decline. He passed away earlier this month.
I got through it all, as we do. It so happens that a dear friend of mine went through an eerily parallel experience just a few weeks ahead of me – a cast and crutches, the death of a parent – and she seemed so strong and capable. I resist comparing my insides to her outsides, instead following her lead for getting things done and moving forward.
My leg is slowly healing, my heart is mending, but my mind is dull. I feel kicked and drained. I have nothing left to give at this moment, I need time to fill up again.
I will be back with more podcasts and posts, but I need some time. I read your comments and messages, and they make me smile. I feel behind on responding, but I try not to pressure myself too much. Expectations and resentments, and all that you know.
Six years sober, but these past few weeks were not so easy. It occurred to me on the night my dad died that I had good reason to drink, though I chose not to drink. Drinking dreams have returned, vivid and unsettling – a sign that something needs attention.
Six years of learning, lessons, tribe building, clarity and growth have come to this, prepared me for this. I will gather it all around me like a soft blanket and wrap up in the safety of my recovery to get me through and fill me up, until I have enough reserves to begin sharing and giving again.
I’m cranking out today’s post from my iPhone. You might wonder why, with my laptop and iPad right here beside me, I chose to make things harder than necessary and my answer is BOREDOM.
So let the good times roll, I’m living it up here! Not only posting from my phone but once again only with the use of my right thumb since my left hand is in a splint.
Today I managed to unfurl my yoga mat and do a few cautious stretches, even with the broken leg, which felt wonderful. Then we wrapped my cast with a garbage bag so I could shower (I’ve been having “bird baths” all week at the sink). My husband’s “McGuyver” abilities came in handy. He set up a thoughtful system of seat, leg rest and handsprayer so that I could actually relax and take my time. It was glorious. I kept thinking of Survivor, when contestants win a shower as a reward after weeks of wearing the same clothes.
Here is an actual conversation I had with my husband yesterday, which was romantic in a “28 years of marriage” way:
Me: Hey I have to ask you something. (Long pause) Do I stink?
Him: No, not that I’ve noticed.
Me: (another pause) Would you tell me if I did?
Him: I would.
He said it so kindly that I swooned a little.
Me: You’re the sweetest.
Yoga, showers and tender moments aside, it’s been a quiet day. My leg aches. I read a lot. We are at the ski hill because the layout is easier for me to manage, but — and it’s a BIG BUT — there’s no tv. Just ancient DVDs and very slow wifi.
I’m full of gratitude because my husband is so helpful with fetching me things and reminding me my job is to rest while I heal. So technically I’m a workaholic here by laying with my foot up, reading for endless hours.
I’m glad I’m sober for this ordeal. Not only because, Hello?! Drunk on crutches?!! But also because have an alcohol-free life is a bonus for healing.
So my friends, my thumb must now return to flipping the pages of “The Flood Girls” by Richard Fifield, who is a person in recovery and sobriety is prominent in this funny book.
Reading and resting. Work, work, work!
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.