Care For, Calm and Express Your Self -
from the Recovery Learning Series at SupportNet.ca
- Resources for Your Recovery.
Recovery is learning to enjoy life - without the use
of alcohol or drugs that alter mind or mood.
It is treatment for the condition of addiction - an
approach to the challenges of life - and a path to
Recovery requires us to learn - about the true nature
It may be personalized - but it has its necessary
Principles and its Ways.
The Principles of Recovery provide direction - to
the choices that we face each day.
The Ways of Recovery provide
us with tools - that help us to heal - and to enjoy
life on life’s
This Learning Seminar introduces the ways to Care
For, Calm and Express Your Self -
What you need to know - and the importance of these
ways to Your Personal Program of Recovery.
The use of alcohol or drugs begins as recreation -
or with some benefit to feeling.
To those who progress to addiction - alcohol or drugs
become the solution to whatever issues may occur.
A treat - an escape - a way to relax - a supportive
friend. A way to celebrate or grieve - and a response
to anger or stress.
To the addicted person - a drug becomes these things
Those in recovery want to feel well. But their usual
solution is not a healthy way.
And so they must find other ways to care for, calm
and express their selves.
Care For Your Self
There are many things that we can do to feel better
and to nourish the process of healing.
Our goal will be a balanced routine of care for body,
mind and spirit.
Treatment centers know the value of structure and
routine to a healthy day.
But many of those who leave do not continue with these
Use your Personal Program of Recovery to sustain your
daily routine - one day at a time.
Start the day out right - and get out of bed at a
regular time each day.
The first thirty minutes awake is a most important
part of the day.
Use this time to settle your mind with a quiet routine
of quiet music, recovery reading, muscular stretching,
meditation or prayer.
let your self get too hungry, angry, lonely or
Eat at regular times each day. Repeat the Serenity
Prayer - whenever you find your self occupied with
worry or with upsetting thoughts on your mind.
Connect with others in recovery. Talk with them -
and listen to what they have to say.
Muscular stretching and aerobic exercise provide a
relaxing break in the day.
They will calm your mind and energize your body.
Don’t try to do everything
at once - or to fit too much in your day.
Schedule your time to avoid any rush. Review your
program each week - and let go of things that overly
pressure your day.
This will help with your day - and will counteract
the frustrating symptoms of Post Acute Withdrawal Syndrome.
Avoid care taking. Early recovery is a time to focus
on the needs of your health.
You will be in no position to be helpful if your recovery
does not take hold. And to show that recovery is possible
- is always the best way to help.
Calm Your Self
The first step in learning to calm our self is to
do the things already mentioned.
Many search for ways to calm their selves - without
taking the time to care for their health.
Learn to let go of the stuff in your head and that
talks us into worry, fear and distress.
So much of the mental chatter that we repeat each
day does nothing but stir stressful feelings.
Pause for a moment. Take a short break.
The rushed habits of the day are usually just that
- habits that we become accustomed to - and see as
the only way.
Take time to check in with your self - the thoughts
on your mind - and the condition of your body.
Notice the stuff on your mind. Ask your self what
good it is doing you right now. Let it go - and repeat
the Serenity Prayer quietly within your mind.
Do this once - or a thousand times each day. It is
the best way to learn how to let go of the sick mental
habits that plague our mind.
Take a breath deeply to the bottom of your belly.
Let it go - and feel the muscles of your neck, shoulders
and chest relax.
Do it again - and repeat a calming phrase to your
self as you let go of your out breath.
Include time for exercise within your Personal Program
of Recovery. Take a brisk walk, run or go for a swim.
Aerobic exercise provides a break in the day. It is
treatment for anxiety and stress.
Learn ways to calm and to settle your self.
SupportNet offers introduction to Progressive Muscular
Relaxation - Stress and Anxiety Management - Self Talk,
Meditation and Prayer - Abdominal Breathing and much
Practice for the difficult while it is easy - and
take time for your self today.
Express Your Self
So many have been taught so little about how to relate
to their feelings.
They are signals from our body - for us to notice,
consider and respond.
Sometimes it is important to act on feelings. But
it is always best to first consider their accuracy
It is not useful to hold feelings - stirring them
with repetitive thought - and allowing them to wear
upon our body.
There is always an option to express feelings - to
let go of the tension they bring.
Talk of your experience with others. Listen to what
they have to say. Journal Write about the stuff inside
you. Notice the stuff on your mind and learn to let
Be mindful of aimless imagination. It will mostly
just stir the sick feelings of early recovery.
Release tension with exercise. Talk - Draw - Write
- Paint - Vote and Connect. Ask for help to let go
of justified anger. Give thanks for times of relief.
Justified anger is a sickening state. Say a prayer
on behalf those who have harmed you. Do this every
night for two weeks. It may not change them. But it
will certainly change you.
Recovery is a time to find new ways to care for, calm
and to express your self.
Use your Personal Program of Recovery to maintain
a daily routine of self care. Learn ways to calm and
settle your self. Practice these during quiet times.
Remember that feelings are to be noticed, considered
and allowed to pass. Explore the ways to express your
feelings - and to learn how to let them go.
You have now reached the end of Care For, Calm
and Express Your Self.
Look for this and other Learning Series topics at www.SupportNet.ca
- Resources for Your Recovery.