By Taz Decker 

​During the holidays it can be very easy to be distracted with all the festivities, events, functions, obligations and so on. This time of year seems to be difficult for those trying to navigate this time of year clean and sober. After all tis the season of glad tidings and good cheer, but for people in recovery from drug or alcohol addiction, the holidays can be an especially trying time to stay grounded, strong and sober. The important thing to remember is it possible! There are thousands of people in recovery enjoying sober holidays every year and so can you. Impractical expectations, finding ourselves over-committed, unhealthy eating habits can creep in, financial strain and overspending feeling like we must buy a gift for everyone and exhaustion can leave us emotionally drained. Travel problems and busy schedules can add to the stress, as well. You might be spending your holidays away from your addiction recovery support system and sober routines, which can make you more vulnerable to relapse. Holiday traditions, childhood memories and annual gatherings that are closely associated with drug or alcohol use can also tug at your emotions and put your recovery at risk. But there are ways you can prepare for this challenging season and safeguard the greatest gift you've ever given yourself and those you love, which is your recovery. Here are a few simple tips to help you avoid relapse and stay sober during the holidays and beyond.
 
Self-care is crucial
It is very important to take time for you during the holidays and self-care is the best way to stay centered. Self-care will allow you to delight in the holiday season and the abundance of your sober life by taking time for yourself. Appropriate nutrition, exercise and great sleep can do wonders for your well-being. The better you feel physically, the stronger you will be emotionally. Nurture your spirit as well through personal reflection and connection with those you love. Find some quiet time each day for relaxation and meditation—if only for a few minutes, no matter how busy you are. Let your spirit be your guide.

Have a sober game plan
Create a safety plan to protect your sobriety ahead of any holiday event and activity that could possibly trigger relapse to substance abuse. This may mean going to a Twelve Step meeting before or after the event, attending the parties with your sponsor or a sober friend, or making sure you can leave the event at any time and are not reliant on someone else for transportation. Your plan to stay sober could also include safety calls before-and-after telephone calls to someone in recovery. Feel encouraged to limit your time in stressful situations or around challenging people—and always have an escape plan. Much of relapse prevention is having an awareness of the people, places or things that could trigger trouble and planning strategies for staying sober given those predictable situations.

Helping others and serving
The holidays offer potent opportunities for spiritual growth by sharing your gratitude and joy with others. Bonding with others in this way can be a new experience that takes courage. But because you're in recovery from active addiction, you've already shown the ability for incredible courage and change. So, keep supporting your recovery. Look for ways to be of service to others. Serve a meal at a homeless shelter, reach out with generosity to a newcomer at a meeting, spend time with a neighbor or friend who is alone or struggling. There are many different ways to give back, pay it forward and be of service.

Manage your expectations and your mindset
Talk with your sponsor, a friend who understands addiction recovery, or a professional counselor about the feelings and hopes you have enveloped up in the holidays—especially if you find yourself repeating childhood experiences or memories during this time of year. Remember that your loved ones, coworkers and friends are probably feeling tired and stressed during the holidays, too. This awareness alone will help you adjust your attitude, lower your expectations and be forgiving of yourself and others. Instead of showing up at a holiday event feeling on edge or defensive, adjust your thinking to be open, accepting and optimistic. Ask yourself, what is the next right thing for me to do in this situation? It's also important to be aware that some people in addiction recovery are at risk to substance abuse relapse after the holidays. The increase of stress and anger that might come with the holidays can lead to justifications, denial and relapse. In other words, we can persuade ourselves that, taking into account what we've been through, we are entitled to drink or use. Sometimes, as alcoholics and addicts, we manage things better when we're in the middle of a crisis than afterwards. Remember, the disease of addiction is as powerful the day after a holiday as it is the day of and the day before. As we learn during addiction rehab and in the meeting rooms, recovery is a one-day-at-a-time endeavor, no matter the season.

Keep your wits about you, always know what you’re putting in your body
At social get-togethers, it might be helpful to always have a beverage in hand so people aren't constantly offering you a drink. When you order a beverage, pay attention to how it is being made. If you ask someone to get a beverage for you, he or she may not know your situation or might forget your request and bring you an alcoholic drink. If you by mistake pick up the wrong drink and swallow some alcohol, this doesn't mean you will automatically relapse. But watch for any justification that could creep in. Don’t trick yourself by thinking “I guess I can handle alcohol in social situations after all. Perhaps my period of abstinence taught me how to control my drinking." Do not go down that road. Instead, tell someone who understands recovery from drug or alcohol addiction about your experience as soon as possible. A mistake is not a relapse, but it can lead to one if kept a secret.
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Stay away from situations that will threaten your sobriety  
If you know a family member is going to grill you about rehab, and that conversation will make you uncomfortable then be prepared and have your response rehearsed and ready. If a “good friend” will try to mix you a stiff drink, stay away from them. If the New Year's party is really all about drinking or other drug use, make a short appearance or better yet don't attend. It is impractical in all of these scenarios to say, "I can tough it out and not use or drink." That's what Step One of the Twelve Steps teaches us, right? That we don't have the power. So, why put yourself in the situation of having to "tough it out" through obstacle course of relapse triggers? Staying sober and protecting your recovery must always come first.

By Chasity Edwards 
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How is he/she doing? Are they doing ok? What is going on with him/her?
If you have a loved one in active addiction or recovery these are phrases, you get used to hearing. We spend so much time worrying about them that we often forget to “worry” about ourselves, and when others are focused on them as well, it can be hard to make that shift in our focus. We hear the term self-care often, but what does that mean, and how do we focus on self-care when we have someone who is in active addiction?
Every time I would talk to someone I hadn’t seen in a while I would hear this phrase “How is he doing?” And I would give them an update, or just say “Oh, he is ok”. After a while I started to get frustrated. Especially with family. I felt frustrated because no one ever asked how I was doing. How the kids were doing. We were the ones dealing with the wreckage he left in his wake. We were the ones left feeling every emotion while he got to keep drinking to numb his feelings. And I let that frustration fester until one day I said, “I am done worrying about you. It is time I take care of me.”
So I started trying to figure out what self-care looked like when you have a loved one in addiction. The media portrays self-care as a day at the spa, chocolates, or a bubble bath. But, I knew that wasn’t what I needed. While those things would help me for a moment, I knew I needed time to focus on my emotions and thoughts.
Self-care is vital to happiness. I found this out by finding happiness when the world around me hadn’t changed. I choose me. My self-care meant time at the gym most days of the week. It meant taking the time to journal and process my emotions, it meant figuring out what I was ok allowing to continue and what I was’t; and then setting boundaries that aligned with those things. It meant choosing to not eat and shop when I was Hungry, Angry, Lonely, or Tired. It meant accepting my emotions. It meant long talks with myself and God, and long moments of listening. It meant giving myself permission to put myself first. This was the hardest one. Putting myself first. I have four kids. They should come first, this was the dysfunctional thought I had told myself for years. Realizing that by not putting myself first I was harming my children was a wakeup call. They already had one unhealthy parent, they didn’t need another. Giving myself permission to go to the gym after work was hard. It made me feel guilty at first, until I started seeing how happy it made me. In return, I was able to be happier at home and this gave my kids a happy mom. This was me putting my kids first.
So, what is self- care? Is it bubble baths and chocolate? Yes, it can be. But, it is so much more. Self- care, by definition is taking care of yourself. While it does mean eating healthy and being physically active, it has to be deeper to be effective. Anyone can eat healthy and workout and not be happy. Self-care is finding what you need to be happy and doing it. It is creating a budget, and sticking to it. It is setting goals and developing steps to accomplish them. Sometimes self-care is doing the dishes, and sometimes it means not doing the dishes. It is identifying emotions and talking about them. It is being true to yourself and authentic. It is choosing the path of happiness.
The one thing I realized in my process is self-care is not a one size fits all. It is a very personal path of self-discovery that can include an unlimited number of routes. Self-Discovery! What a powerful statement; and journey we can all benefit from.

By Taz Decker 

Creating healthy boundaries is crucial for developing a strong balanced relationship, and for our ability to give and receive love. In a relationship, boundaries are key to resolving conflicts and building a relationship that has been hampered by problems that have not been dealt with for years. Sadly, the idea of establishing boundaries has also been misunderstood and misused.  Often the result is increased isolation instead of increased love. This is not what boundaries are meant to be about. They are not intended to end relationships but to repair and deepen the relationship. Boundaries can be used for the benefit of any relationship, not to exclude others, an excuse for selfishness or self-righteousness, or as a means for fixing, punishing, or controlling others. I would like to talk about how we can set up healthy loving boundaries in a way that makes the relationship to your spouse grow stronger and deeper. However, we must keep in mind that there is no special formula for establishing proper boundaries, but it can be simple.  Here are some ideas that has worked for me.    
Some people have the idea that setting boundaries is a means to end discomfort in their lives. Setting boundaries in your relationship is not meant to make life easier and more relaxed, but at making it healthier and a more profound relational connection. In other words, boundaries are not a quick escape from discomfort, but an increased focus on a meaningful relationship. Suffering is often a necessary part of growth, I have heard “there is no growth in comfort and no comfort in the growth”. It is an important component of the procedure that helps us develop character and become more tolerant and accepting of others.  Through the struggle, if dealt with in the right way, can help us accept life on life’s terms. We will gain awareness around our limitations, give up control, learn to serve others, and learn to trust God, while becoming humbler. All this helps us become more whole, grow in our faith, and strengthen our relationships.  Almost all the processes that strengthen and deepen our relationships will involve some form of pain and discomfort, but it’s all worth it.
Those who have a difficult time setting boundaries will be tempted to jump from agreeing easier softer way to extremely rigid boundaries. Instead of confronting the issue lovingly, they go from silence about it to an ultimatum. I have found its best to try and find balance. Often a spouse, family member, or friend will have endured a specific behavior for years and having had enough of the behavior give an ultimatum, change right now or else.  And usually the consequence the is rather drastic.  Unfortunately, such an approach usually backfires severely instead of bringing about the solution they desire, as it makes the two of you adversaries instead of partners in resolving a conflict. If you don’t give them a chance to understand the problem that you have with them but confront with threats right away, they will only sense your anger, not that you have a genuine interest in resolving the issue. How would you react, if an ultimatum was placed before you the first time they talk about a weakness of yours? The purpose is not to shame them, but to help the relationship. Establishing appropriate boundaries is much more than just setting limits. It is a part of a spiritual and emotional growth process that shall bring you closer together – instead of driving you apart.
Consider the following elements when establishing boundaries in your marriage. 
Love is the key ingredient of any relationship. Love always wins. When you love someone, everything you do is for them, and nothing you do or say comes from a vengeful or punishing perspective. Before you establish limits, help them understand that you desire the best for them. The limits you have set may be painful, but your love balances the pain and replaces the fear, that may be triggered by your limits, with the hope what you do is for the best of your relationship.  Not all people respond openly to the love you show them. But be assured that your love reaches their soul even if they don’t show it.
Outside support.  Everyone needs to have friends or a support person, particularly in times of relationship conflicts. If you don’t have supportive relationships to other people, chances are that you will set no boundaries at all or that you will set extremely harsh ones as a response to your lack of feeling loved. Either way, you will not get the best result everyone wants.
Ownership. In a relationship, no problem is only the fault of one partner. This may be hard to believe when you see yourself as the innocent victim of someone irresponsible. But whatever the problem is, you will discover that you have contributed to it as well – even if your share is only a small portion. Perhaps you have not spoken up when you should have. Perhaps you have told others about your problem but have never gone directly to the other person with it. Humbly take responsibility for what you have done or failed to do, apologize honestly, ask for forgiveness, and make a sincere effort to change. If you own your part of the problem, they will not feel judged and put down by you and will be more likely to accept your boundaries.
Invitation. The first step in confronting should never be a limit, but always an invitation to change. Bring up the issue, clearly and specifically. Let them know how their actions affect you and that you want them to change because you want to be closer to them. Maybe they did not realize they always had a critical tone that hurts your feelings. Your loving request gives them a chance to empathize with your feelings and to repent. Of course, a request to change will not always find a positive response. But if you don’t even try, you miss a great chance to resolve an issue peacefully.
Warning. One of the biggest mistakes that you can make when establishing boundaries is not giving appropriate warning. If you just set limits out of the blue, they will feel ambushed and rightfully become angry at you. A warning, on the other hand, gives them a choice. Something painful may happen in the future, but their behavior will help determine what happens. Knowing what consequences, the future may bring helps us take ownership of ourselves.
Patience. A warning, if not done patiently, is an ultimatum. Sometimes, you may have a difficult time accepting irresponsible or controlling behavior. You want to see it changed and you want this sooner than later. You may not be so lucky. Only few people in the world can change immediately when they see their error. Try not to be critical if they fail or even resists the growth process. Be patient, they may need time to adjust to the new reality. However, that doesn’t mean you should be ignoring the lack of progress either. Silent suffering is not the same as patience but only an attempt to avoid conflict. Patience means providing the ingredients for growth while allowing them time to respond. This is how God deals with us, he allows you to grow at a slow pace, but he provides all the help you need.
Consequences. When all the above ingredients are in play and there still isn’t change, you may have to follow through with your consequences. Keep in mind however, that consequences have nothing to do with anger, revenge, or punishment. They are there to protect you and to help your loved ones deal with the reality of their actions. Be loving but be consistent too. Otherwise all you have done is nagging and letting your spouse have their way anyway.
Renegotiation: Boundaries don’t have to remain the same forever. They can be changed and even dropped altogether as your loved one matures over time. As you and your loved one grow, you will have less of a need to protect yourself and will be able to be closer to them. Renegotiate the rules that you have set in the past if you feel the need to, the fewer you need, the better it will be for your relationship.
Forgiveness: Finally, leave space in your relationship for forgiveness. If you don’t live in forgiveness, all you try to accomplish by setting boundaries can be severely hampered by blaming, judging, laying guilt trips on him, or being unable to let go of the past. Don’t give these attitudes a chance to grow – practice forgiveness day by day.
None of the above steps are easy. If they were, we would all do them automatically. As mentioned before, growth involves suffering. But this form of suffering gives us hope.

By Scott Corsi CSW

One amazing opportunity about working at a Renaissance Recovery is that I get to watch the progress of people who struggle with alcohol and drug addiction through the various phases of recovery. Sometimes it’s exciting, sometimes heartwarming, and sometimes heartbreaking. As clients take steps to recover they start to get in touch with their self-worth, family relationships are mended, difficult legal situations are made right, and various other amazing results can happen as part of recovery from alcohol and drug addiction. Unfortunately, the opposite sometimes happens as well. As I’ve watched this process over and over I’ve begun to see common denominators with those who find success in recovery. Two of these are vulnerability and connection.
       When someone starts substance abuse treatment they are asked to begin taking certain steps to ensure their success in recovery. As part of drug and alcohol treatment clients are asked to complete self-searching assignments about their lives as part of group therapy. They then share some of these completed assignments with the group. Clients are also asked to attend individual therapy to support them during this process. By taking these steps clients can address issues that have kept them stuck in their addictions. They are also able to challenge negative self-beliefs that have held them back. Those who seem to find the most success in this process are the ones who are very thorough and detailed in their assignments, are very open and honest with others about their addictions, and are willing to take suggestions from others. Through this process the clients invariably experience vulnerability and find connection. It is not enough however to have this experience in treatment only. They also need to experience vulnerability and find connection in their community as well.   
       In addition to group and individual therapy they are also asked to take other important steps to address this issue. The first is to attend support groups in the community. These could be Alcoholics Anonymous, Narcotics Anonymous, LDS 12 step, USARA, or other meetings. Next the clients are asked to keep in regular contact with others in recovery to gain support from them. Finally, the clients are asked to find a sponsor or mentor. At first many people are hesitant to attend support groups in the community and to reach out to others. But as they do so it becomes easier. In this area those who seem to find lasting recovery are the ones that this process stops being a chore and becomes something they enjoy. Again, as they are willing to risk they experience vulnerability and find connection.
       As I’ve seen these specific things bring success for those in recovery I have begun to wonder about the how and why of it all. I have found a couple TED talks that explain the relationship between vulnerability and connection very well. The first talk is by Johann Hari called “Everything You Know About Addiction Is Wrong” (https://youtu.be/PY9DcIMGxMs). The second is by Brene Brown called “The Power Of Vulnerability” (https://youtu.be/iCvmsMzlF7o). Both of these talks alone are very good and worth listening to but together they have answered the “how and why of it” for me.
       Johann Hari’s talk “Everything You Know About Addiction Is Wrong” references the rat park experiment and Portugal’s decriminalization of drugs. The rat park experiment is a variation on the experiment where they took a single rat and gave it a surge of heroin when it would tap on a lever. In this experiment the rat would always end up overdosing and dying. In the rat park experiment they gave the rats the option of drinking water with morphine. But in the rat park experiment the rat was not alone but with other rats to interact with. They also had as much food as they wanted and things like tunnels and running wheels. Given this social environment the rats stopped overdosing.
       When Portugal decriminalized drugs they stopped incarcerating people for having small personal amounts of any drug. These individuals were referred to panels of experts to help dissuade them from using illicit drugs. If someone found themselves in this situation repeatedly they would be referred to some type of substance abuse treatment. They also took some of the money that they were spending on incarcerating people for drug possession and spent it on trying to integrate them back into society with things like helping them obtain employment etc. Using this model Portugal has seen many improvements. For one, rates of new cases of HIV have decreased significantly. Overdoses have also plummeted as well as IV drug use overall. After considering these two models the conclusion that Johann Hari reached was that “the opposite of addiction is not sobriety, the opposite of addiction is connection”.
       Brene Brown’s talk referenced her own research on connection. As she did this research a theme came up over and over which was shame. She defined shame as: “the fear of disconnection…Is there something about me that if other people know it or see it that I won’t be worthy of connection?”. We as humans have an innate need for connection. Shame is so debilitating when it comes to recovery in that when we experience it we likely feel disconnected and it also keeps us from trying to connect, the very thing we need. So, if the opposite of addiction is connection the equivalent of addiction would be shame. If we are to find recovery from addiction, we need to find connection and reduce shame. In her research Brene Brown was able to determine the bridge from shame to connection is vulnerability. We need to be willing to risk by letting others see our real selves. This is easier said than done as vulnerability requires real risk.  One definition of vulnerability is: “the quality or state of being exposed to the possibility of being attacked or harmed, either physically or emotionally”. In vulnerability there is real risk but there is also a real payoff which is connection. The steps of recovery previously mentioned are a blue print for this process of vulnerability and connection.
       Ultimately through this process we experience love. We learn that our deep dark secrets aren’t as dark as we thought. We find others who can relate and that have had similar experiences. We find that as we share our story we give others permission to be vulnerable and share their stories as well. We find healing in our relationships. And in the end, we find ourselves connected.

​Feelings……nothing more than feelings…and yet…aren’t feelings EVERYTHING?
What is the Ultimate motivation and purpose for everything that we do? To feel good. That is the Dilemma of the Addict. An Addict doesn’t have to get good grades to feel good. An Addict doesn’t have to learn how to be in relationship. An Addict doesn’t have to live within a budget and save for the future. An Addict doesn’t need any sense of accomplishment to feel good.
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Just a fix, and the whole world is right………. for a time.
The Addict stopped learning to deal with feelings the day they discovered their Drug of Choice (D.O.C.). In fact, most development slows down or stops when the Addict discovers their Drug of Choice. That Drug of Choice can be alcohol, crystal meth, porn, heroin, or video games. Using is Euphoric. Using feels not just good, it feels great because drugs artificially raise the amount of dopamine in our brain.  This is the core of addiction: Feel great without any effort. No need for development.

This is also why consequences don’t matter to the addict. Consequences can even threaten the Addicts sense of feeling good, thereby making them want to use even more to ESCAPE and to DISCONNECT.
Welcome to ROCK BOTTOM.
 
This is an instructive phrase from AA. There will come a point when the Addict begins to break out of the Fog of Use when the consequences of use become too painful. So painful that the pleasure of use can’t keep up with the pain of consequences. Using disconnects the user from reality. (Have you ever – as a caring individual- softened the consequences of use for an addict?)

A critical component of success in recovery is learning to deal with feelings. Unless an addict begins to move forward and experience real successes and happiness, they will only maintain abstinence for a relatively short time. Abstinence is great but it is not recovery. ‘Recovery’ is getting back what is lost – including the development that should have taken place during the using years. What is the biggest threat to feeling good? Feeling bad. But don’t non-addicts have bad feelings – even bad days? YES.

A major part of the addict’s recovery is learning to process feelings. Not just ‘Coping Skills’ but a deep understanding of emotions and the core components of life and living --- how to find joy and satisfaction in life. Of course, this is a developmental process that everyone has to go though, Addict or ‘Normy’ (AA term of endearment – person who can drink ‘normally’ and not be addicted). If you are the loved one of an addict, you will have to disconnect to the old ways of interacting with your addict. You will have to get into your own recovery from his or her addiction and learn completely different ways of being with your loved one. The old patterns will keep relapse a constant threat. Learning how to ‘process’ feelings is a great starting point for Addict and Normy to get started and get to work. What does it mean to ‘process’ feelings? Well, right now you ‘process’ feelings automatically without being aware of doing so; Feelings just are. Sometimes they suck. Sometimes they’re great. Processing means to take an active part in emotions by being purposefully involved in how feelings formed and sometimes reinterpreting the data to see if our emotion is warranted.

In particular, we want to examine big, life size feelings that may be persistent and devastating. Some of these ‘emotions’ can form the core of how we think, see ourselves and how we interact with the world – and our addiction.
The Dog Letter. A few months ago, as I was getting into my car that was parked on our street, I lifted a note off the windshield. It was an anonymous rant about how cruel it was for me to leave my dogs out in the cold all night. Not just to the dogs, but also to the neighbors who lost sleep due to the dogs barking. Now think for a moment about how this letter might have made me feel; Ashamed - because I’d been caught in the poor treatment of my dogs? Embarrassed – because I caused some neighbor to lose sleep? Angry – because my neighbors were all up in my business? How would you react?

My emotional response was easy. I smiled and drove off to work. I had no feelings at all about the letter. Am I just cold hearted? Maybe, but there is a critical piece of information that you need to know that had an important impact on my reaction: I don’t have a dog. My dog passed away 6 years ago. He used the doggy door to come in and out as he pleased. I loved my dog and he was very well cared for, and rarely barked.
 
Did you notice the dramatic shift in your thinking/feeling when you found out I didn’t have a dog? Emotions are often shifted just as dramatically by new insights and new ways of thinking. Processing feelings is about becoming aware and intentional about thoughts and emotions and applying principals and processes to clarify our thoughts and feelings. This process is actually a therapeutic modality called Cognitive Behavioral Therapy (CBT) and is a mainstay of treatment here at Renaissance Recovery Outpatient in Las Vegas NV and St George UT. If you or a loved one is ready to put their derailed thoughts, feelings and life back on track, please reach out and call us.
St George (435) 703-9840
Las Vegas (702) 983-4464
Phil Allen, Therapist Intern, Renaissance Recovery Outpatient Las Vegas   Copy Right Phil Allen 2017 All rights reserved.

As many young people in modern America are struggling with various forms of alcoholism, whether chronic drinking on a daily basis, or consuming extreme amounts of alcohol in the process of binge drinking, society must look inward to find ways to deal with the threats and issues that seek to pervade our lives. One such way that society has been able to do this throughout history is with religion, which has the power to build a person’s personal strength through community and inner-belief. 

However, the religious facets of America must have the insight to learn how best to help lost souls struggling with the throes of addiction… 

Higher power of recovery is inherent in religion 

​A very important step of the 12-step recovery program, one that is necessary to achieve personal growth, is the acceptance of a higher power. While this step doesn’t necessarily need to have a religious angle, as an atheist can accept a higher power by simply acknowledging that there are greater powers beyond their control, the entire concept of a higher power is inherent in a religious institution, making it a wonderful asset in the journey of addiction recovery, and a great step towards finding stability in life. 

Traditionally religious married people are less likely to drink. 

While religious institutions are a great venue for people to accept that there is a higher power in control of their lives, there is another benefit for religious people in the fight against addiction. Most religious adults, especially ones who are married and consider themselves more traditional, are far less likely to drink than other adults in their age group. As a matter of fact, men were likely to drink as much as 80% less, while women were likely to drink as much as 86% less, as opposed to their non-religious, single counterparts. While this may be partly due to single people drinking as a social activity, the role of religion cannot be ignored in this equation. 

Religious communities must shy away from shame.

While religious communities are a great environment that stop many people from getting caught up in the throes of substance abuse, there is still a demon that American religions must work to wrestle within themselves. This struggle has to do with the immense shame that many addicts from these communities feel for their action. While most religious teachings warn about passing judgement on our fellow man, there is an undeniable tendency for many highly religious communities to use shame as a method in dealing with people who are pursuing undesirable behavior. This is dangerous, though, as the psychological effects of shame can often push an addict further away from those who would have otherwise been able to help.