anxiety

Joy Training for the Addictive Brain!

Joy Training for the Addictive Brain!

Joy training for the addictive brain? Yes, it’s possible I’m happy to say. I was at my brother Lee’s 12 Step N.A. meeting when he got his 1 year chip. Yeah Lee!!  There were 100 people in the room celebrating each other for their hard work to stay sober from 1 year to 28 years.  It was amazing to see and feel the hope, love and JOY in the room.

Make a Habit, Break a Habit: Here's How:

Make a habit, break a habit. Are addictions treatable habits? Yes, but it's just a little more complicated than that. If you're wondering if you have a drinking problem, do you remember when you first started drinking, what it was you were really going for? Some of my clients report everyone else was doing it - these are usually teens.  For many the drinking provides temporary relief from stress or anxiety, a way to shed the days worries. Or, just to relax and have fun socially. Over time, a habit forms and gets bigger because it creates a craving which can become an obsession.  The habit of self-treating anxiety or stress with a few glasses of wine or a 6 pack of beer. That's when people start to feel really out of control of the addictive habit.

Is it possible to shift drinking behaviors and other addictive habits by developing new routines which become new habits?  Of course. AA members know the truth of this. Sceptical new members attend meetings where they see that seasoned members are staying sober because they've developed the "habit" of attending meetings rather than drinking.  Group support becomes part of the new habit.

What's the process to change a habit?  Let's say you have a slight drinking issue you'd like to adjust. You come home and drink a glass of wine each night with a meal and you're not happy about the weight gain. How do you begin? First of all identify the "cue" or what's driving the craving. For this wine drinking woman, the cue is stress relief. She comes home stressed, tired and a glass of wine relaxes her. The "routine" is getting the bottle out and pouring a glass of wine. The reward is the "relief" as the stress and anxiety melts away as she drinks her wine with her meal.

To change this habit she needs to look at other more positive ways to relieve stress and anxiety. New behaviors which turn into routines could be stopping at the gym and working out for an hour between work and home. Here the cue is the still the stress, but the routine is different and leads to the reward of relaxation AND weight loss. Practicing this change over 90 days will cement in the new habit. The reward of stress reduction with exercise and weight loss helps to keep the new habit in place.  (For more:  read The Power of Habit by Charles Duhigg)

 

5 Easy Steps to Train the Addictive Brain For JOY

Joy training for the addictive brain? Yes, it’s possible I’m happy to say. I was at my brother Lee’s 12 Step N.A. meeting when he got his 1 year chip. Yeah Lee!!  There were 100 people in the room celebrating each other for their hard work to stay sober from 1 year to 28 years.  It was amazing to see and feel the hope, love and JOY in the room.

Addicts and those of us in the addiction field know that negativity, stress and fear are part of addiction and that recovery includes good coping skills.

Rick Hanson, author of Hardwiring Happiness says that the brain’s thinking naturally skews to the negative. “The brain is velcro for the negative and Teflon for the positive.”

The brain has a “negativity bias” and that’s good for survival.  Those happy, joyful, la la people apparently didn’t make it because they didn’t see and respond to the dangers of life.

BUT, this negativity bias makes it harder to find JOY in our adult lives. Not kids – kids ARE happy for the most part. It’s sad to say, but we grown ups have to WORK at JOY.

Twenty-five years ago I went on a quest for JOY when I recognized my own tendency to react to stress, be run by anxiety and negativity. That led me to The Course In Miracles. Another time.

The other truism is that “what fires together, wires together.” To counter the natural negativity of the brain and CREATE more JOY it takes practice, practice, practice.

Here’s a simple practice that if you’ll do over the next 30 days will lower stress and anxiety and increase happiness. (*Abbreviated from Hardwiring Happiness by Rick Hanson)

Take In The Good

1)   Notice what you’re thinking or feeling without changing anything. Notice your body. Breathe and begin to relax.

2)   Think about a strength you have or recognize protections such as a friend nearby. Notice that you’re all right, right now.

3)   Bring to mind one or more things you’re grateful for or glad about. Think about something that makes you happy.

4)   Think about one or more people (or a pet) who care about you. Feel appreciated, liked or loved. Be aware of your own warmth and caring for others.

5)   Let this sense of peace or contentment weave together and rest. Imagine moving through your day with this sense.

Practice for 30 days a 3 or 4 times a day for 20-30 seconds at a time.  Brain research shows that this type of practice counters the negativity bias of the brain and increases feelings of contentment, peace – even JOY.

WANT TO USE THIS ARTICLE IN YOUR NEWSLETTER OR ON YOUR WEB SITE?

You can, as long as you include this complete blurb with it:

Lynn Telford-Sahl, M.A. Psychology, Certified Addiction Counselor, National Speaker & Author of Intentional JOY: How to Turn Stress, Fear & Addiction into Freedom, writes the blog for addictionmodesto.com from her 25 years experience and research in the addiction field. 

Holistic Help for Anxiety & Depression in Recovery: Try Amino Acids

 

Struggling with Anxiety or Depression in recovery?  Try Amino Acids. No surprise many addicted folks are anxious, depressed or stressed and self-medicating with their drug or food of choice. Many years ago I discovered I suffered from anxiety while giving a client an anxiety assessment. (Physician heal thyself!) As I scored the clients responses, I mentally checked off and scored my own. Momentarily shocked, I realized the pit in my stomach that was so normal was anxiety based. (*For quiz & treatment see book: From Panic to Power by Lucinda Bassett)

 

I wanted natural, rather than pharmaceutical treatment for myself and clients and discovered the power of amino acid supplementation for mild to moderate anxiety and depression. Amino acids are naturally occurring substances in the body that we (especially anyone with an addiction) can become deficient in. I love them because, unlike many prescription drugs, they do not have side effects other than a mild headache if the dosage is too high. If that occurs, drink lots of water and take Vitamin C to flush it quickly out of system. Amino acids are best taken on a empty stomach. They are available at health food stores. If you’re a health care practitioner you may purchase them wholesale through Infinity Health (800) 733-9293.


Here are my top 3 suggestions:

GABA: For anxiety or stress:  (*See Julia Ross’s Mood Cure or Diet Cure books)
Recommended dosage one 500 mg. capsule on empty stomach. (Can take 1- 3 capsules depending on severity of mood 2 or 3X a day or at night if having trouble getting to, or staying asleep.)

5 HTP : For  mild to moderate anxiety or depression. Helps sleep and can lessen addictive cravings. Improves serotonin functioning in brain. (Important: Do not take if currently using an anti-depressant.)

Recommended Dosage: One-three 50 mg. capsules on empty stomach during afternoon or at bedtime. (Try 1 capsule first) (See Julia Ross’s Mood Cure or Diet Cure books)

P.S. Very helpful for the 3:00 - 5:00 p.m. low-energy dip or if you have afternoon sugar or carb cravings. Serotonin levels are lowest in the late afternoon which is why cravings get more intense then.

WANT TO USE THIS ARTICLE IN YOUR NEWSLETTER OR ON YOUR WEB SITE?

You can, as long as you include this complete blurb with it:

Lynn Telford-Sahl, M.A. Psychology, Certified Addiction Counselor, author of Intentional JOY: How to Turn Stress, Fear & Addiction into Freedom.   


aminoacidsL-Theanine: Amino acid found in green tea.

Supports mental calmness, focus and relaxation. Dr. John Gray suggests 200-400 mg 2-3X a day, as needed. He says taken at bedtime it melts away stress.

RESOURCES

Dr. Gray: Just released Venus on Fire, Mars on Ice)

Julia Ross: The Mood Cure or The Diet Cure

(* Disclaimer: I am not a doctor and am not prescribing any supplementation. Please take responsibility and be an informed consumer. Do your own research – see resources above)

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