Taking a personal inventory is good common sense and most people would agree it’s a habit worth cultivating.  Many have found a daily journal or diary equally rewarding as life unfolds.  It can be a way of avoiding the mistakes of our past.  The 12-Step programs for Alcoholics Anonymous and Narcotics Anonymous suggest “we make a searching and fearless moral inventory” as we begin our recovery program.  Then later an “inventory” is encouraged as new challenges and accomplishments unfold.

Writing our thoughts and feelings down, particularly how they relate to gratitude, is an invaluable way of reaffirming things that have come through conscious contact with a higher power and a program that’s truly working.  If and when we may be experiencing mild depression or anxiety, feelings of boredom, or frustration we purposefully write out things we’ve done for our own betterment and some of the ills we’ve managed to overcome by personal effort.

If we find it difficult to begin we can start with the alphabet.  We can feel good about animal pets, air that’s clean and fresh or even a bright apple on the kitchen table.  As we move on to b we find our attention diverted from uncomfortable or negative matters to more positive prospects and accomplishments.  Developing the “attitude of gratitude” has long been a staple of AA/NA groups and often a topic for discussion at meetings.

A gratitude list is best done on a nightly basis and its value is underscored by ways the events of the day have worked toward recovery.  An added benefit of a nightly listing is how it identifies things of value to us and how those items are forming a solid pattern in our route to recovery.  The Good and the Bad leap out to be marked and remembered.

In this respect some alcoholics and addicts have found daily journals most helpful.  In this way we can describe troubling feelings or incidents that have arisen.

When reviewed over time solutions to problems can be applied in many ways and the maxim of “Think” will soon be incorporated in daily living.  On paper events and responses take form and we see situations from a new perspective.  We can, perhaps, better discern actions to be taken in the future.  Writing can help us identify the assets and liabilities that help or hurt our recovery.  Journaling can prove a valuable means of identifying and expressing our feelings in a safe and healthy way.  They might be a first step to sharing those feelings with a therapist, sponsor or friend.  Writing things down helps untangle thoughts and counters self-defeating ideas with alternatives that have proven themselves in prior application.

The often repeated saying “those who forget the lessons of history are doomed to repeat them” is a rather basic truth.  It can apply to individuals, their choice of friends, their conduct together and their levels of maturity.  In most instances alcoholism and addiction are self-acquired illnesses.  They started with simple exposure and through a process of frequency blossomed into habit and dependency.  In that process, however most built a social environment that was part of the dependency.  Drinking “buddies” merged with local bars or clubs and a series of “history lessons” began to unfold.  When treatment begins a review of those lessons takes place in a different context but very soon we detect how Good and Bad come into play with alcoholism and addiction.

As treatment leads to recovery then to sober living, systems abound to remind us of routes to follow.  Aftercare planning can call for residency in a sober-house, might also include periods in outpatient groups and most often, 12-Step meetings are made a part of the process.  It is all geared to change…keyed to new environments…aimed at immediate adjustments in social behavior.  The bottom line is: Dependency on mood altering substances has made a shambles of past history and some very strong lessons have been given.  Don’t forget those lessons learned…they are your history both good and badThe often repeated saying that those who forget the lessons of history are doomed to repeat them has a lot of truth in it!

Experience has clearly proven the value of a solid support network in recovery from alcohol or drug addiction.  For all those involved in programs of recovery nothing is more important than open exchange of information among those sharing in the challenges of substance abuse.  Discussions of life’s daily problems, conflict in feelings that sometimes erupt and “just letting it all out” are common bonds that must be shared.

Those engaged in recovery as members of A.A. or N.A. need to reach out to others and in consequence be open to exchanges in every way possible.  The old adage: “I’d rather do it myself,” is a dangerous path to follow when drug or alcohol dependency is the topic.  Long term recovery improves through working the program with others.  Being part of a “fellowship” helps keep members on course and its very structure is built on the concept of free and open discussion.   “Unmanageable and powerless” conditions in living can’t be tolerated over long periods and knowing others have regained control is critical.  How they achieved that goal is even more important and communication is the key ingredient!

Included in the communication mix are telephones and personal computers.  They are tools which allow us to reach out, ask for help and extend help to others.  They also provide immediate ways of handling daily confrontations, feelings of uncertainty and unexpected painful events that come and go.  These devices can be regarded as the AA or NA meeting place between contacts with sponsor or home group.  Reaching out to others allows us to break out of the isolation so often a symptom of addictions.

One very popular tool is the phone list.  These can be set up through meeting contacts or frequently such lists are available through treatment centers and AA/NA regional offices. Such lists are, of course, a natural way of acquiring new friends and building a new life.

It also pays to have a range of numbers to call since “getting through” can be a matter of vital importance to anyone who is just getting situated in a new environment.  It’s good to have “professional ties” particularly if one is recently out of treatment and the list might include a therapist or counselor that’s been particularly helpful and interested.  Doctors and therapists may be very busy but all are concerned with our well-being and appreciate contact with former clients or patients.

The telephone has proven a lifeline for countless recovering addicts and alcoholics. One recovering person taling with another has proven time and time again to be powerful in preventing the first drink or drug.  The secret is to make the call when the problem starts to present itself.  Rejection or a refusal to help can be avoided by clearing contacts in advance.  If a friend is prepared for possible calls and this is promptly established then an emergency will surely be given full attention. Keeping in touch by phone or computer are established traditions in 12-step programs…they are vital links between members.

The Internet is also a vital recovery tool.  General information is available on many web sites and personal support can come promptly with instant messaging and chat programs among new friends. By going to meetings, using the phone and participating in social events members achieve strong support networks.  Soon members begin to trust and can rely on feedback to maintain their programs.  There is no substitute for regular social contact and it’s why group meetings are so critically important. We communicate!

Nothing’s so bad a drink or drug won’t make it worse. First reach out to a friend in your program.

Beginning with the “Big Book,” Alcoholics Anonymous, a solid foundation for comprehensive treatment was published in 1939 and has undergone some editing and relatively minor changes into its Fourth Edition.  The book, most often referred to by A.A. members as “The Big Book,” described a twelve-step program involving admission of powerlessness over alcohol, moral inventory, complete and direct restitution to those harmed, and asking for direction and guidance, from a higher power.

Essential to this process was the idea that the higher power be “of one’s own understanding.” In 1941, book sales and membership increased after interviews on American radio and favorable articles in US magazines, particularly by Jack Alexander in The Saturday Evening Post. Soon after the General Service Office of A.A. initiated a series of booklets explaining various aspects of the program that evolves to the present.

Reading recovery literature helps members understand and reinforce the many facets to A.A.  The written materials focus on recovery and guide readers away from cravings, restlesness and boredom. They also aid in providing solutions to daily challenges after a program of abstinance begins to take hold.  Many A.A. and Narcotics Anonymous members find that when read on a daily basis, the program literature further reinforces recovery and continues to bring new meaning to the Twelve Steps.

A.A, World Service Office recommends the following books for establishing a solid basis in recovery.  They have been published in English, Spanish and French. They are:

Alcoholics Anonymous, (The Big Book) and The Twelve Steps and Twelve Traditions of Alcoholics Anonymous. In addition, a wide range of topical pamphlets is available on request and may also be obtained though local A.A. groups and regional offices.

For those who are seeking a broader range of written information of Alcoholism and Addiction the Internet provides thousands of references.  If however, the individual is concerned about possible abuse or alcoholic beverages or chemical substances, direct contact with treatment specialists, counselors, or referral agencies is encouraged.

As the alcoholic or addict becomes aware of his or her plight then admitting it to others seems less a challenge than might first be expected.  It’s at that point it’s time to start thinking in terms of “surrendering” and seeking guidance from professionals or people in the community who consider themselves in a recovery program.  That is usually Alcoholics or Narcotic Anonymous and most frequently it’s based on understanding that “things have gotten out of hand” and new directions are needed.  It’s not how people get into AA & NA that’s important it is how they can begin to relate to what they are told and show a willingness to follow suggestions.

The first major suggestion in recovery is determination if medical treatment is required and if so then what type is needed.  That can be determined by a medical professional or usually by someone who has known addiction through personal experience.  If it’s decided an AA or NA meeting would be the first good learning experience then that’s easily arranged.  It doesn’t take long for the substance abuser to decide if the “meeting model” might meet their needs.  Much depends on the newcomer’s willingness to listen and open both heart and mind to the scene taking place.

For the majority of recovering addicts and alcoholics attendance at group meetings has proved the path to follow.  In fact, the 12-Step programs are the original models set up and established by people who felt they could gain sobriety and return to productive living by following the suggested steps presented in order.  AA & NA “work” and the key to maintenance is regular attendance at meetings.  For many, recovery begins with the maxim of: “Attending ninety meetings in ninety days!”  Thousands have followed that advice and it remains popular to this day.

Regular attendance at meetings adds structure to the recovery process.  Meetings offer a new route to social activity and to interacting with others with similar challenges in life.

As is stated in the AA preamble meetings are the best way to share experiences, strength and hope.  Members hear and share what lives were like before recovery.  In part, this is so the newcomer may relate but it also allows the established member to recall times of difficulty and appreciate accomplishments that followed after sobriety was attained.

Meetings bring a feeling of “believable hope.”  The group hears how recovering members stay clean and sober.  How they deal with new issues they must face without alcohol or other mood altering chemicals.  The AA or NA meeting offers a safe forum to discuss feelings and concerns when new challenges arise.  It is at meetings members develop support networks and spend newly discovered time after alcohol and drugs lost control.

Always Remember: “Meeting Makers Make It!”

Webster terms that concept as: the quality or state of being spiritual.  Another source defines spirituality as – related to matters of the spirit, beliefs tied to a spirit world, multidimensional and one or more deities.

So as the curious and the newcomer look into recovery and clarification of both AA and NA they run immediately into the spiritual aspects of recovery.  In fact, the first time they review the 12-steps of these programs they encounter The Eleventh Step and some draw back in trepidation.  The step states: “We sought through prayer and meditation to improve our conscious contact with God, praying only for knowledge of his will for us and the power to carry that out.”  In some instances this is too strong a statement.  It may make the reader and potential member recoil in fear.

Stop…please do not run!

Closer examination in the Big Book of AA entitled simply: Alcoholics Anonymous, addresses this aspect of the fellowship in depth. The book helps clear up concerns of those who lack interest in such matters or may have turned their backs on organized religions or other groups intent on “recruitment” to some particular cause.  The chapter devoted to the subject in the Big Book is the 4th and is entitled:  We Agnostics.

All who become involved with AA or NA find themselves approaching the 11th Step as they meet and discourse with fellow members.  In most treatment centers therapy groups discuss the issue of spiritual renewal and how its loss left many people with an empty feeling: “a hole in the middle of the gut that couldn’t be filled.”  Lectures too are keyed to the challenge and essentially provide a review of the 4th chapter following a reading assignment.  “This Big Book effort must be commended if for no other reason than it removes spirituality from missinterpretation as religious teaching,” one theologian stated.

Reflection on moral codes, philosophies of clean living have often been presented as cures for substance abuse and addiction.  “Will power” is a usually cited as the pathway to follow.  However, no matter how strong the alcoholic wished for direction the power simply was not there and human resources generated by the “will” didn’t do the trick.
Power was lacking and had to be discovered.  It had to be:  “A power greater than ourselves” and where could the suffering alcoholic and addict find such an asset?

It begins with the admission that such a higher power is needed and seems to work for others.  It need not be a traditional religious concept and it can be contained in almost any identity. Some have embraced the local AA group as that power greater than themselves.  Others may turn to nature as providing their conscious contact with an inner spirit and lead to times of quiet reflection in places of natural beauty where their power resides.

So the recovering alcoholic or addict is actively seeking ways to keep life in balance. By staying in touch with the source of power clear choices present themselves and quiet, deep understanding emerges.  Some find prayer and meditation directed to the “higher power” fulfilling the need.  This practice often keeps the recovering person attuned to the inner self, the program of recovery underway, the important people in their lives, and the resources discovered that are now available when called upon.

NOTE:
“Big Books,” the basic texts of Alcoholics Anonymous and Narcotics Anonymous, are now available in their entirety online.

Alcoholism – substance abuse treatment – is effective in most cases when the individual has a sincere desire for recovery.  That person must want to be sober and willing to do whatever it takes to attain that goal.  Research shows that a minority of alcoholics remain sober after treatment, while some have periods of sobriety alternating with drinking bouts.  Others seem unable to stop drinking for any serious length of time and most of this group has been mentally impaired in some way.

Treatment outcome for addiction compares favorably with those of many other chronic medical conditions.  The longer one abstains from “chemical use” the more likely one is to remain sober.  Of course it is important to remember than many people relapse before long-term sobriety takes hold.  That’s where the desire for recovery plays such an important role.  If relapse does occur it is important to try to stop drinking again and to seek help as soon as possible. On going support from friends and family members is very important and this “support network” is always encouraged by therapist/counselors.  The only warning applies in avoiding “people, places and things” that had been the drinking or drug abuse life-style.

For most persons “in recovery” the support network involves 12-Step programs of Alcoholics Anonymous or Narcotics Anonymous.  They share the same views and their philosophy of abstinence prevails if long-term results are to take hold.  Both programs are based on social contact through regular attendance at meetings and these are available in nearly every community in the nation.  In fact, millions of AA and NA members reside in towns and villages around the world. When it comes to becoming a member of AA or NA both embrace the same philosophies and abide by similar Steps to Recovery. One need only include Narcotics Anonymous or N.A. when reading the AA preamble:

The Preamble

ALCOHOLICS ANONYMOUS is a fellowship of men and women who share their experience, strength and hope with each other that they may solve their common problem and help others to recover from alcoholism. The only requirement for membership is a desire to stop drinking. There are no dues or fees for A.A. membership; we are self-supporting through our own contributions. A.A. is not allied with any sect, denomination, politics, organization or institution; does not wish to engage in any controversy; neither endorses nor opposes any causes. Our primary purpose is to stay sober and help other alcoholics to achieve sobriety. (See: www.aa.org. or www.na.org)

Meetings are the mechanism for social exchange and so the foundation for any long-term “cure.”  Through meetings new friendships are forged and newcomers can seek counsel from members who can relate to the uncertaintities of recovery.  Attending meetings regularly adds structure and prevents feelings of loneliness and isolation.  Treatment centers universally recommend after-care sessions in the form of AA/NA attendance and most furnish locations of local groups for former residents.  Great importance is attached to mutual experiences and new members connect with people who understand the rewards and challenges of major life changes.  New members are accepted for who they are by those who have gone through the same process sometimes decades previously.

AA and NA regard their programs as “a fellowship” and embrace them as a way to share “experience, strength and hope.”  When individuals compare what things were like before treatment…new paths were just being outlined they discover how much they hold in common with other older members.  The newcomer feels confidence in those shared experiences and the long term member is reminded of the abuses, pains and losses that dependency had caused in their lives.  For all it provides comparisons in the specific changes that have been applied…underscores how rewards come to those determined to put alcoholism and addiction behind them.  It’s why AA members say:

IT WORKS IF YOU WORK IT!

Alcoholics and addicts in “recovery” soon recognize some of the warning signs that can lead to lapses in abstinence.  Most will take immediate steps to stay clean and sober by recalling the “tools” provided by sponsors or counselor/therapists. At the same time they will be following a plan that’s based on their emotional state or mental stresses that helped lead to dependence on alcohol or drugs.

The quicker the recovering person posts these signs and signals in their minds the sooner they can move forward with confidence.  Hundreds of factors can lead to “slips” or to conflicting emotions.  Sometimes referred to as “no-fault illnesses,” two of these include psychiatric symptoms and prescribed medications having the wrong effect.  Maintaining abstinence encourages growth as an individual and identifying “no-fault illness” is critical to that effort.  The recovering individual must retain awareness and identify limitations to the best of one’s ability.  Signal flags should be in place and ready to alert the recovering alcoholic or addict when old patterns are creeping to the fore.

In chemical dependency, slips and relapses are acts of taking that first drink or drug after being deliberately clean and sober for a significant time.  It is going back to sometimes fatal acts even when we know the consequences.  It is well to view relapse as a process that starts far ahead of the event.  Those who have slipped and slid away into relapse can nearly always point to the place where it started.  It might be traced to a pattern of stinkin’ thinkin’ or, old memories that had been keyed to dependency on mood altering substances.  It usually ties in with complacency over their recovery plan and a refusal to ask for help or communicate uncertainty to someone else.  Every person’s exact relapse menu is unique…yet many factors are shared by others.

The “slip” and the relapse include many combinations of circumstance and deliberate action.  The process is often subtle and subconscious past actions can come into play. Warning signs might include:

• Setting unrealistic goals – perfection expected – demands on the person that are impossible to meet.
• Thinking of things that induce anger and resentments.  Unresolved conflicts from past events and past associations.
• Stopping a treatment plan – skipping medical appointments – avoiding therapy and meetings of self-help groups.
• Visiting locations that were drinking haunts or places where street drugs are available.
• Retaining drugs or alcoholic beverages in the home…knowing “they are always there if we need them.”
• Feeling over-confident with the certainty our troubles are over and “we are cured.”
• Avoiding issues we should deal with promptly…ignoring financial matters that need immediate attention.  Often these are extremely important with severe penalties involved.
• Engaging in obsessive behaviors – working to extremes – gambling – sexual promiscuity.
• Ignoring the signs we have come to know from our past experiences as preludes to relapse and increased dependencies.

Almost all those in recovery have had times when thoughts of drinking or using drugs surfaced and were compelling.  Even dreams of using mood altering substances are not uncommon.  These incidents help to remind alcoholics and addicts of the reality of dependencies and underscore the problems still in place.  These demonstrate that no matter how bad things get, the benefits of staying abstinent will outweigh short term relief.  The cravings, relapse dreams and uncertainties of early recovery fade.  When we are committed to recovery we slowly but surely develop confidence in our new way of life without chemicals.

Staying clean and sober while managing psychiatric symptoms is an ongoing process.

Dealing with a duel disorder goes hand in hand with abstinence.  An individual is “in recovery” when actively following a program that focuses on every aspect of recovery.

The personal recovery tool kit serves as the best protection against such relapses! By identifying people, places and things that put us at risk for relapse we can counter with the proper skills and contacts to avoid trouble before it happens.  We should review our relapse prevention plans regularly with physicians, treatment professionals and our support network in AA or NA.  We change those plans as sobriety becomes better established and as situations adjust to our lives in recovery.

It’s important to remember that relapses are a part of recovery, alcoholism and addiction.  When and if they do happen we don’t judge or blame —we seek progress, not perfection. Sharing our experiences with sponsors, groups and therapists is an important way to identify where things went wrong. Our experiences told truthfully and in detail will absolutely help others fighting to remain clean and sober!

It is agreed by all that AA and NA are often the key to maintaining sobriety. It is considered very unlikely that a recovering alcoholic or substance abuser can stay clean and free of mood altering chemicals if they reject those proven fellowships.  One staff member at The Beachcomber proclaimed: “I’ve never counseled anyone who could remain sober on their own without the support of other recovering people.  It just can’t be done without friends and family and self-help programs always fill in the gaps.”

There are many trails for alcoholics and addicts that lead back to lives that became unmanageable.  Pathways laid down by our own experiences we seemed destined to follow to the bitter end are always there.  Once a course of treatment has been followed and the promise of a new life in recovery unfolds then warning signs must be posted for all to avoid relapse.  Relapse is a danger not recommended for recovery!

The ten most common relapse dangers are:

1. Visiting people, places and things where we know alcohol or the drug of choice is available or sold.
2. Feelings can trigger negative responses: Anger, sadness, guilt, stress and loneliness. The alcoholic or addict who is alone is usually in “very bad company.”
3. Feelings can also bring out excessive reasons for celebration.  Events and festive gatherings lead to familiar errors in judgment.
4. Boredom must be avoided and “telephone therapy” proves to be an excellent help. There is no better cure for boredom than visiting the AA or NA centers in most regions.
5. Tempting serious relapse by sipping a drink or going for just one more high with the personal assurance treatment will “clean things up if we get in too deep.”
6. Physical pain from accident or illness can’t be tolerated.  Medical aid must be sought when pain is strong enough to consider self-medicating.
7. Visiting with past friends in familiar locations leads to “war stories” and accounts of imagined conquests where alcohol or drugs played key roles.
8. Prosperity is one of the greatest enemies of recovery.  Sudden wealth and quick profits lead to old hazards, old habits and the “stinkin-thinkin’ we once knew so well.
9. The alcoholic and addict must inform physicians of their recovery program.  Prescription meds can lead to improper use and new dependencies.  It’s a frequent road to relapse!
10. After significant periods of sobriety a common enemy is complacency.  The recovering person can convince himself and sometimes others; he has “no problem” and relapses.

Perhaps the most important way to avoid relapse is to maintain solid contact with those who guided you through treatment and helped set your course for recovery.  Even those who have not been in programs such as those offered by The Beachcomber and other centers may seek guidance through AA and NA.

Both self-help fellowships encourage members to devote as much time as possible to helping those still looking for solutions to alcoholism and addiction.  Many millions have found a recovering way of life through such groups and they are open to all who want help with chemical dependency.

Far too often the actions of others and the influence of circumstances lead alcoholics and addicts to relapse.  Rather than “thinking it through” the patterned solutions found with mood altering chemicals in earlier times take over.  Alcohol is nearly always at hand or as close as the nearest bar.  Drugs may be a little more challenging if lines of contact have been disrupted but these are easy to restore.  The best way to avoid flare ups and returns to old “solutions” is to be on constant alert for Relapse Attitudes.  These are some of the leading sparks and triggers.  You may be able to compile your own additions to the list and post them for your reference.

Next time you begin to feel edgy, restless and unsure of your sobriety please consider a few of the things that could set you off.  Just a few are contained in the following list.

Relapse List of “Starters” –

• I can’t change the way I think.    I’m not as bad as: (name)
• Sobriety is Boring.     I’ll never drink or use again
• I’ve changed everything.       Now I can substitute!
• There’s got to be a better way than this.
• If nobody else cares why should I?  I wish I was happy.
• I owe this one to me!   I can do it myself without help.
• I don’t care I’ve already lost everything.
• Don’t think!  Things will never change.
• My problems can’t be solved.
• I’d rather be drunk or high than be like this.
• If I move everything will change for me.
• I like my old friends and they understand me.
• I can do things differently and still drink.
• Nobody knows how I feel and they don’t care.
• I’m depressed and feel hopeless.  I can handle it!
• Why try again…it’s useless.

When the alcoholic or substance abuser lets confirmed knowledge and experience lapse it is only a matter of time before old dependencies come into play.

Mood altering drugs do perform their work and they prove it time after time. It’s only after the invisible line is crossed that all control goes out the window. Then, our emotions and “attitudes” have taken over again and we know the eventual outcome.

Alcoholics and addicts cannot “start all over again.”  They can’t expect new solutions when the same chemicals are back in play leading us down the same paths.  Abstinence is the mode we must follow and once we have attained it all else will work with us.  To invite old patterns of thought and conduct back into our lives is not only an admission of failure but we open the door to relapse usually at a more intense level.

Review this list and consider some mental tricks you may be playing on yourself.  It is possible to insert warning flags into the mind. This list would be a good place to start that process!

When and if any of these warning signs come to the attention of the alcoholic or addict then immediate action should be taken.  If a former patient in a addiction treatment program then that facility should be contacted.  If a member of a self-help group recognizes any of these conditions then a call should be made to a sponsor or friend in the fellowship.  A well known suggestion applies immediately:  DO NOT TAKE THE FIRST DRINK OR DRUG!