- Accept that you have an addiction.
- Practice honesty in your life.
- Learn to avoid high-risk situations.
- Learn to ask for help.
- The most difficult path of recovery is doing it alone.
- Practice calling friends before you have cravings.
- Become actively involved in self-help recovery groups.
- Go to discussion meetings and begin to share. You are not alone.
- Get a sponsor and do step work.
- Get rid of using friends.
- Make time for you and your recovery.
- Celebrate your small victories.
- Practice saying no.
- Take better care of yourself.
- Develop healthy eating and sleeping habits.
- Learn how to relax and let go of stress.
- Discover how to have fun clean and sober.
- Make new recovery friends and bring them into your life.
- Deal with cravings by “playing the tape forward”; consequences.
- Find ways to distract yourself when you have cravings.
- Physical activity helps many aspects of recovery.
- Deal with post-acute withdrawal symptoms.
- Develop strategies for social environments where people use.
- Keep a gratitude list of your recovery, your life, and people.
- Say goodbye to your addiction.
- Develop tolerance and compassion for others and for yourself.
- Begin to give back/help others once you have a solid recovery.
- See yourself as a non-user.
Mindfulness is a concentrated state of awareness that can help us see and respond to situations with clarity and without getting carried away by emotions or the constant chatter in our heads. Mindfulness enables us to:
· Better manage tension and stress
· Enhance objectivity, mental focus
· Communicate and make decisions more effectively
· Improve productivity
· Quiet’s noise in the mind
Meditation is the tool we use to cultivate mindfulness. With meditation, you intentionally pay attention to a particular object as a way to strengthen concentration. There are thousands of meditative techniques: Tai Chi, yoga, focusing on the breath and using a mantra are all examples. People often think that meditating “correctly” means clearing all thought from the mind. This is a myth. The mind never stops thinking – it’s when we get caught up in our thoughts that we lose mindfulness. By witnessing thoughts, allowing them to pass, and returning to your chosen object of focus, you can actually build the muscle of concentration. Think of meditation as a fitness routine for the mind.
Are there other benefits to mindfulness?
In addition to boosting brain power, numerous research studies have shown significant physical benefits including:
· Reduced blood pressure
· Lowered cholesterol levels
· Enhanced immune function
· Reduced headache, migraine, back pain
· Improved respiratory function
Mindfulness does not require a particular set of beliefs in order to learn and practice – it is a quality of mind, accessible and available to all.
Mindfulness allows us to live every moment fully without the filters of bias, judgment or emotional reaction.
Mindfulness helps the body cope with physical challenges such as headaches, back pain and even heart disease.
Mindfulness keeps us from reacting too quickly – it helps increase the gap between impulse and action.
From an article on the Yoga International web site:
Anyone who has suffered from depression understands how deep, abiding sadness or worthlessness can infiltrate and affect every aspect of our being. Our psychological makeup, physical health, mental outlook, and even our ability to interact with friends and family and be present to the world around us can get shaken to their core. Why? Because we identify with and attach ourselves to things that will inevitably change. As our feelings and other symptoms of depression persist, we have an increasingly difficult time imagining a life in which we break free from their spell and avoid “becoming” them.
Yoga teaches us that we aren’t our feelings or our symptoms but live in multidimensional relationship with them.
One way to grasp this paradox is to picture the Self (purusha or pure, undifferentiated awareness) as pervading all nine interlocking and interdependent spheres of influence without being any one of them. See More here.