Tip #51: Baby Steps to Fitness
The most important thing that you can do to become more fit is to start exercising in any small way that you can. You need to start slow, particularly if you haven’t been active in some time.
Try adding 30 minutes of walking to your daily routine so that you can start to see your fitness changes. After you’ve started to notice the benefits of these 30 minutes you can start walking for a longer period of time for a further distance.
Or you may decide that you want to try other forms of exercise, such as hiking or power walking so that you can increase or maintain your new found level of fitness. Any new fitness level that you achieve will help you on your road to recovery.
Tip #52: Exercise – Anything Goes
Leading a healthy lifestyle means eating right, getting enough sleep, and exercising regularly. But what do you do if exercise is that one thing that you can’t bring yourself to follow through with on a regular basis? There are many forms of exercise that you can incorporate into your life that are fun to do and participate in so that you get the workout that you need to stay fit and healthy:
- join a sports team
- take part in group exercises at the gym
- try something different like belly dancing or kick boxing
- lift weights at the gym
- try outdoor activities such as hiking, biking, or canoeing
Exercise is essential if you’re going to lead and maintain a healthy life. Find your favorite form of exercise and stick with it so you can enjoy the benefits of a healthy body and mind.
Tip #53: The Importance of Walking for Addiction Recovery
Walking is one way that you can spend more time focusing on your recovery while getting fit at the same time. After you start walking you should try to follow the same walking route for at least two weeks as your body adjusts to this new level of fitness. Make sure that you measure how far you walk, and how long it takes you to walk this far, so that you have a milestone against which to measure your future walking plans. After two weeks you can start to walk a little further, adding more distance each week so that you’re challenging yourself. By taking small steps you’ll be letting your body adjust to this new fitness routine so that you won’t hurt yourself by walking too far.
Tip #54: The Advantages of Fitness
Taking the time to become more fit during the recovery process has many advantages. Start a routing and stick with it. In just a few short months you’ll find that the steps that you’ve taken towards fitness have paid off. You’ll notice a big change in your level of fitness and find yourself sleeping better, having more energy, and feeling better about your life.
Tip #55: The Importance of Nutrition
Recovery from an addiction means that you have to pay even more attention to what you eat and what nutrients you put into your body. As you are eliminating substances from your body you will find that your preferences for the taste and texture of food will change. This makes it even more important that you keep track of what and how much you eat so that you can make sure that you are maintaining a healthy eating pattern to keep your body at its best.
It is important that as you are in recovery that you eat a variety of healthy foods. The greater the variety of foods that you put into your body the more likely you are to be getting the vitamins and minerals that you need to stay healthy. Make sure that you get at least five or more servings of vegetables and fruits each day. There are many ways that you can add more vegetables and fruits to your daily diet. During recovery you should try to eat lean fish, meat, and poultry so that you reduce the amount of saturated fats that are in your diet. Avoid those proteins that are high in fats by trimming the fat from each portion. Buy dairy products that are low in fat and when you are choosing breads and pastas try to buy whole grain products. Make sure that you are getting enough healthy fiber in your daily diet as well.
Tip #56: Drink Plenty of Water
As your body is the recovery stage, make sure that you drink enough water and limit the amount of caffeine that you consume. You should carefully monitor how much that you are eating and adjust your food intake to your own level of physical activity during the day. If you are unsure how many calories and fat grams that you should be consuming each day you should talk to your doctor about your daily diet and get the advice that you need to help you with a healthy diet.
Tip #57: Alternative Health
Alternative health is becoming more and more popular as more and more people look for other solutions to their addiction problems than the use of traditional medicine. There are many methods of alternative health that focus on different parts of your body, mind, and spirit. If you are looking for alternative health practices to incorporate into your life take the time to research and see what alternatives exist, such as unconventional Western healing practices and Chinese medicines.
One type of alternative health is traditional Chinese medicine. This type of alternative health is based on the theory that sickness is the result of an improper flow of the natural life force throughout the body. This life force is called the “qi”. This alternative health method of Chinese medicine originated in China thousands of years ago. This type of alternate health believes that the qi can be restored by balancing the forces of yin and yang, which can also be looked at as hot and cold, or abundance and deficiency. The alternative health practice of Chinese medicine attempts to restore this balance with use of meditation, acupuncture, massage, and herbal medicines.
Tip #58: Acupuncture
Acupuncture is a popular form of alternative health that is practiced widely around the world. Acupuncture is the practice of stimulating certain parts of the body by inserting very small needles into the skin and tissues. Sometimes added stimulation is achieved by the addition of a low voltage electrical current. It is believed that the sites of the body that are stimulated by the needles will be unblocked and the energy of qi will flow once again along the proper pathways, restoring the natural yin and yang in the body. This type of alternative health has become very popular in the western world. Another form of acupuncture is known as acupressure and uses massage to stimulate the body rather than needles.
If you choose acupuncture as an alternative health method make sure that you get as much information as possible before finding a qualified doctor to perform the procedure on you. The more information you have about any type of alternative health the more successful you will be with the results.
Tip #59: Health and Mind Techniques for Addiction
Many alternative health methods come into the category of body-mind techniques and are founded on the idea that it is both the emotional and the mental factors of a person that have an influence on the physical health of the body. This method of alternative health category that is called body-mind techniques uses a variety of methods to cure and prevent disease. These methods of cure include spiritual, social, and behavioral aspects of a person’s life.
Tip #60: Meditation and Addiction Recovery
There are several types of body-mind techniques to choose from as an alternative health form. The first of these methods is meditation. Mediation deals with the quieting of the mind to allow for self-awareness to manifest itself. Meditation is the process of sitting quietly and resting your mind or focusing on one thing so that your mind isn’t wandering off in several directions at once as it usually is in a non-meditative state. Many times a person chooses a mantra to focus on. A mantra is a word, or a series of words, that are repeated over and over in a person’s mind as a means of focusing. Using meditation to cure or prevent disease has proven effective for many people as a method of alternative health.
Tip #61: Relaxation and Addiction Recovery
Using relaxation during addiction recovery has proven both popular and effective in curing and preventing disease. There are many relaxation techniques to choose from that each have their own area of popularity. When you use relaxation the idea is to relieve tension and strain on the body and on the mind. One type of relaxation is known as guided imagery, which uses mental images to instill a feeling of wellness and peace to the individual. Hypnotherapy is another type of relaxation method. This method of alternative health is where a person is put into what is known as an advanced state of relaxation where they are completely unaware of their surroundings. The hypnotized person listens to the therapist present certain images towards which they must focus and pay attention.
Tip #62: Reflexology and Addiction Recovery
Using reflexology during addiction recovery is a proven way to treat modern ailments. Reflexology uses the belief that there are reflexes located in the hands and feet that correspond to different organs and other parts of the body.
It is believed that by placing pressure on these certain points of the body you will find better health in three ways:
(1) The return of normal functioning in the glands and organs of your body,
(2) The increased, healthy flow of blood throughout the body, and
(3) A state of relaxation for the body and the mind.
Reflexology is a great method of alternative health that has proven powerfully strong for many people.
A reflexologist will use their hands to manipulate and place pressure on certain points of the hands and feet. As a further boost to the alternative health method of reflexology you can add the meditative state that often occurs when reflexology is being practiced. Reflexology is very relaxing as your hands and feet are touched in what is essentially a very gentle manner. Reflexology also aids in the circulation of the blood through the body.
Tip #63: Yoga and Addiction Recovery
Using yoga during the recovery process is a great way to incorporate something into your life that has been around for many, many years. Yoga began in India and uses the basic idea of joining the body, mind, and breath. There are many different types of yoga that you may want to consider using as an alternative health method or as a supplement to modern medicine in the treatment of many ailments.
Anyone can benefit from using yoga as an alternative health form. Yoga is a gentle way to add physical activity to your life while at the same time reducing the stress in your life. Yoga isn’t just for those people who are looking for some type of spiritual healing, it is also for those people who want to become more flexible and limber. It is because yoga has so many aspects to it that it is widely used as an alternative health method for the treatment of many medical conditions. When you are practicing yoga you won’t be left breathless and in a sweat, however you will still feel your heart pumping at a faster, stronger pace.
Yoga is a great alternative health method because it is a calming experience and it works by giving your body strength and keeping it healthy.
Tip #64: Fitness
When it comes to fitness and maintaining physical health one of the most critical elements is proper exercise. If you ask any fitness expert they will most likely tell you the same thing. Everyone should get some form of physical exercise every single day, especially if they are interested in maintaining physical fitness.
There are many types of exercise that can be done by anyone in the quest for achieving physical fitness. Although they can be very convenient for helping individuals to conduct efficient training sessions, it is not necessary to join an expensive gym, or even to purchase any expensive equipment to begin a physical fitness regimen. With as little as a pair of old running shoes and a pair of sweatpants, you are completely equipped with everything you need to begin a highly effective workout that can work wonders for your decision to become more fit and trim.
Taking care of the physical balance in your life is important in maintaining all aspects of balance in your life. When you take care of your physical body you’re better prepared to face the mental and spiritual challenges that come your way. There are many ways that you can take care of the physical part of your life such as a well balanced diet and exercise. There are three physical areas that you need to focus on:
Tip #65: Starting a Fitness Program
For starters, a good place to start a fitness program is to target a “problem area” and focus on it. Men typically begin to put on a few extra pounds in the stomach area, while women usually notice their thighs and derriere packing on the extra weight. While these areas are not necessarily the most crucial for maintaining overall physical fitness they are great areas to start working on for the reason of motivation. Furthermore, any time you exercise, even when doing the most focused abdominal crunches or arm curls, you are helping to maintain the fitness of your entire body as all of the systems in our bodies are interconnected and benefit form any amount of exercise.
Men will most likely want to start with sit-ups and abdominal crunches, while women will most likely begin with running or leg curls. Remember, an important part of any fitness routine is warming up and stretching. You should never jump right into exercising as you can cause muscle cramps that can ruin an entire day’s worth of working out.
With a little bit of effort, you will find that achieving greater physical fitness with exercise can benefit your recovery program from an addiction.
Tip #66: The Importance of Diet and Exercise
In the pursuit of achieving a greater level of fitness there are many things to consider. Exercise is extremely important but there is another element that is often forgotten in the search for improved fitness and health: diet.
Yes, exercise and diet go hand in hand in improving the health and fitness of any individual. If you have decided to begin to work on increasing your level of physical fitness, which can add many benefits to your day to day life as well as your overall health (such as resistance to sickness, more energy throughout the day, the need for less sleep at night, and many, many other health benefits), you should not only consider a regimen of exercise but also think about improving your diet. The old saying “you are what you eat” is not just a silly little saying we tell our children when we want them to eat their broccoli, they are words that ring as true for a 40 year old as they do for a toddler.
Tip #67: Using Herbs during Recovery
For many years herbs have been used to treat an abundance of health problems. The indigenous peoples of every continent have been using various herbs for hundreds upon hundred of years, but in the past few decades there has been a resurgence in the use of herbs as alternative to pharmaceutical drug use for a wide variety of maladies.
Some of the most popular herbs that are used for their medicinal qualities are Kava-Kava, Echinacea and St. John’s Wort. All of these herbs are highly values for their extremely effective medicinal uses, and are available in their raw form as well as standardized extracts in health food stores around the world.
Kava-Kava is an herb that is used as a remedy for stress, nervousness and anxiety (it has also been occasionally used to treat insomnia). Kava has the capacity to relax muscles and to still the anxious mind. As far as herbs go, it is one of the best in the area of anti-anxiety, and clinical studies have proven Kava to be extremely effective in acting as an anti-anxiety medicinal herb for many individuals. It is important to note that Kava should not be taken in combination with alcohol or any other psychoactive drugs. Like with any other medication, herbal or otherwise, you should always consult a doctor before beginning any type of regimen.
Echinacea is another very useful medicinal herb. Echinacea is an herb that can be used to treat colds, cough, sore throat and some types of infection. Many people also believe that Echinacea can act as an “immune system booster” that can help people fight off infection. Although this fact has not been proven, Echinacea is still a very useful herb.
St. John’s Wort is another extremely useful herb that has gained a lot of mainstream popularity. It has been used to treat depression and anxiety with a great level of success. St. John’s Wort is not a quick fix, however, and usually must be taken for three to four weeks before a difference in outlook will be noted.
Furthermore, it is best to avoid the sun while taking St. John’s Wort as people taking St. John’s Wort will sun burn easily.
Tip #68: Quit Smoking
One of the best things you can do to improve your overall heart health and to aid your recovery program is to quit smoking. Regardless of whether you smoke cigarettes, cigars, or a tobacco pipe, nothing will do more to improve you overall heart health than quitting smoking today. Every puff you take from a cigarette causes a strain on your lungs and heart and contributes to problems relating to heart health. If you are serious about improving your overall health, you certainly should consider talking to your doctor about quitting smoking.
Smoking is very damaging to your heart health. Most doctors will agree that one of the leading factors in poor heart health and heart disease is the practice of smoking. Not only is smoking bad for heart health, but it also causes major problems with other closely related systems in the human body such as the lungs. If you are interested in promoting heart health and the overall well-being of your life, you should consider quitting smoking as soon as possible.
If you have made the decision to quit smoking in the interest of greater heart health you should consult your doctor to discuss the possible treatments you can undergo to alleviate some of the withdrawal symptoms that you may experience with the cessation of nicotine. Your doctor will not only be able to assist you in quitting your habit but may also be able to suggest other methods of improving your heart health and overall health.
Tip #69: Eating Addictions – Recognize an Eating Addiction
Eating addictions are becoming more and more of a problem among young people today, in particular in girls. Many times eating addictions are disguised as simple abnormal eating behaviors and go unnoticed for a long period of time. In many cases the addict is so deeply involved in their addiction before anyone, including him or herself, has a chance to notice.
Eating addictions are of course, always food related. This is what makes these types of addictions so hard to detect and access. People with eating addictions have to eat and therefore the eating addictions can be diagnosed as a case of the addict just having a problem with overeating. Many times people with eating addictions will try to put a stop to whatever the addictive behavior is, but usually without little success unless some other type of awareness and therapy is thrown in. A compulsive overeater can eat for a long period of time following a healthy eating plan but they will eventually fall back into their addictions and start compulsively overeating once again.
Tip #70: Eating Addictions – Get Professional Help for Eating Disorders
There are many health problems that are associated with eating addictions which is why eating addictions are of such a big concern regarding the health of young people, women in particular. Possible health problems from eating addictions include obesity, diabetes, bulimia, alcoholism, and many food allergies. These health problems may at first seem to be unrelated to eating addictions but when looked at more carefully, with the history of the individual, the patterns become clear.
People with eating addictions need to seek some type of professional help so that they can begin the life changing procedure of changing the way they eat and the way that their emotions come into play. Besides seeking professional help there are several things that people with eating addictions can do to help them on their way to overcoming eating addictions. One thing that addicts can do is to identify the foods that are “trigger” foods and try to stay away from them. Addicts should plan a healthier lifestyle with a scheduled program of exercise. Adding nutrient supplements will usually be necessary to help combat the ill effects of eating addictions. People with eating addictions will need to focus on their own personal development as well as their spiritual growth.
Tip #71: Dealing with Denial
Denial is one reason why recovery doesn’t work. An addict who is chemically dependent is often forced into a treatment program. They will often be in denial since it wasn’t their own personal choice to enter into a recovery program. Take some time to deal with the issues of denial before treatment begins. You should also take some time to identify areas of your life that need sorting.
One aspect of recovery should be to “clean your house” by taking care of the things that you have that are unfinished. This means wrapping up those loose ends that you’ve been avoiding for whatever reason. When you have unfinished business in your life it creates a chaotic feeling of unbalance that affects all areas of your life and prevents you from being as productive as you could be. These unfinished tasks can be as straightforward as physically cleaning your house to finishing that sales report that you’ve been avoiding for weeks.
Once you’ve identified the areas of your life that need cleaning, sorting, and completion you need to find the feeling of purpose that is going to inspire you to take the time and make the effort to change. You need to know that your purpose for balancing your life and cleaning your house is to clear your mind and give you the room to concentrate on what’s important in your personal and your business life. When things are in place, both physically and in your mind, you’ll have more success as your work towards your goals. Your purpose should be clear: to make room for the important things in life as you reach your goals and so that you can achieve recovery from your addiction.
One of the key aspects of personal power is the inner confidence to know that you can do anything you want to do. You can achieve the sales that you deserve because you have all the skills and techniques that you need to be successful. When you have personal power you have the assertiveness to do what’s best for you and your recovery from addiction. It’s this combination of confidence and assertiveness that is going to push you towards your goals and a help you achieve them.
Tip #72: Night Time Stretching
If you are having trouble sleeping, the following stretches will help you relax:
- Lie on your back, bring your knees in, and put the soles of your feet together, then let your knees fall open, making a diamond shape with your legs, rest your arms on the bed.
- Lie on your back, bring your knees into your chest, and hug them. If you like, you can gently rock from side to side. Breathe deeply into your lower back and with each exhalation, allow your entire back to relax just a little bit more. If this position hurts your knees, roll up two washcloths and place one behind each knee.
- Lie down with your buttocks at the wall (or at least as close as possible). Extend your legs up the wall. Flex your toes toward you and work on getting your knees straight by extending the hamstrings. Stay in this position for a minute or two, and then go on to the next pose.
- Widen your legs. Go slowly since you don’t want to overstretch your inner thigh muscles. You can place rolled-up blankets under your upper thighs to help support your legs. You will be able to stay in the pose longer this way. Keep flexing your feet toward you and trying to straighten your knees. Use your hands, if necessary, to keep your thighs pressed against the wall.
- Roll up a blanket or thick towel. Lie down with the roll placed under your upper middle back. If you would like, use a pillow or a folded blanket under your head. Close your eyes and relax. Stay in this position as long as you like.
- Lie on the floor with your calves on a chair seat. Place a blanket under your head if you like. Cover your eyes with a small towel or other soft piece of fabric, and insert earplugs if you wish. With each exhalation, relax a little bit more. Stay in this position as long as you like; you may even fall asleep.
Tip #73: The Value of Internal Cues
Internal cues include the emotional states and cravings which prompt us to certain behavior. When we receive an internal cue that we interpret as hunger, for example, we eat. In general, internal cues are very helpful – they give us the emotional signals we need in order to survive and in order to grow. If we find ourselves truly craving the pleasant emotional states we get from drawing or from designing, we may follow these internal cues to schooling and work in the arts or in design. In this case, internal cues have been a positive force, pushing us to act on an interest and giving us clues we can use in shaping our lives.
Researchers believe that internal cues are our body’s defense mechanism, which in ancient times allowed our race to survive by pushing us into specific actions. By intuitively acting on internal cues, our ancient ancestors were able to survive, feed themselves, and reproduce.
Tip #74: Controlling your Internal Cues
Simply accepting our internal cues and acting on them does not always give us the results we want. In fact, internal cues may well be one of the more misunderstood aspects of self-management or conditioning. The first mistake that many people make is that internal cues are somehow beyond control. Many people view internal cues such as emotional states as vague things which somehow arrive and control behavior. This ensures not only that internal cues are completely ignored, but also allows us to stay controlled by our emotions and thus, deep within our addiction.
Tip #75: Management of Internal Cues
Don’t make the mistake of thinking that internal cues are a specific type of marching order to action that should be taken at face value. If we are suddenly angered by someone who forgets to make promised call, for example, we will likely think that we are able to identify our internal cues – anger, hurt, feelings of betrayal – quite easily. The problem is that we are likely to link these internal cues mostly or entirely to the action of the person who has not called. We think that we experience unpleasant internal cues because of something that someone has done to us. We may even think that these internal cues should be acted on in certain ways. We may think that we need to express our anger at the non-caller through confrontation. This is a classic example of the way that most of us use internal cues.
Determining what people want from their life is essential to the recovery process. Once a person recognizes what is important they are better able to focus their energies in this areas.
Tip #76: Personal Awareness
Internal cues affect our perception a great deal. If we are not consciously aware of our internal cues and make no effort to control or harness them, then we allow ourselves to be controlled by our emotional states and desires in a way that can harm us. One thing we need to realize, though, is how many internal cues are affected by perception. Understanding the powerful link between perception and internal cues is vital; it can help us control our states and can help us stay motivated enough to act on our goals.
The first way that internal cues are related to perception is the perception we have of internal cues themselves. Our very perception affects how we think of internal cues and how we allow our cues to affect our addiction. For example, we all know people who seem to be at the mercy of their internal cues. If they are feeling restless, they can’t seem to get any work done. The way that they have interpreted their emotional state is it – once they see themselves as restless, they will not settle down and will usually not allow co-workers to get much done either.
Tip #77: Understanding your Emotional State
We have many ideas about our emotional states or internal cues, and these beliefs, most of which we have picked up in childhood or through popular culture, do not do us much credit. When we were babies, internal cues told us, on a very intuitive level, when we were hungry or uncomfortable. Our response to these cues – crying – brought instant relief in the form of a harried but worried parent.
Advertisements which surround us each day try to further this childish view of internal cues. We are told that we absolutely need a certain product, or we are convinced through glossy ads that we will be absolutely happy only if we drive a specific make of car. Plus, popular culture often finds convenient scapegoats for most of our internal cues. We are fearful of walking alone at night because of the rising crime rate; we are unhappy because of our lousy childhoods; we are behaving badly because we are “acting out” on something terrible that happened to us years ago.
Emotional state plays a big role in addiction since it’s these emotions that addicts are constantly trying to run away from.
Tip #78: The Dangers of Environmental Stimulus
We are given literally thousands of excuses for our internal cues and emotional states each day. And it’s these cues that let us justify addiction. We are encouraged to act on these internal cues with almost no forethought. While this certainly keeps advertisers in business, the fact is that this perception of internal cues allows us to mix up cues, actions, and motivations. We basically see the process of internal cues as this:
Environmental stimulus: internal cues: reaction: action.
Tip #79 External Events as Stimulus to Addiction
In this perception of internal cues, some external problem or event occurs and as a result of that event, internal cues appear. We react to the internal cues and take action. For example, in this perception of internal cues, an event such as the following may occur:
Our spouse is late from work: we feel angry: we wait and get angrier: we yell at our spouse as they walk in from work.
It is crucial, if you want to get motivated and achieve success, that you find the purpose in your life. This purpose should be something that gets you excited. It should be something that you care for deeply and it should be something that is related to how you define yourself. In many cases, the purpose at the center of the wheel of life has to do with someone’s contribution to the world – whether that contribution is through inventions, artistic creations, or help for the less fortunate. The purpose should be a simple statement, not a whole list of goals. It should be something that immediately makes you want to act or start work, not something that has no emotional resonance.
Tip #80: Addiction and Response
Responses, cues, and stimuli run together without stop, in random order. How the addict responds to certain situations and to internal cues can play a big role in the recovery process. In this perception of internal cues, we can’t blame some random event (a teacher being unkind to us in third grade) for our current state and our current actions. This perception forces us to sit up and take responsibility for our internal cues and our actions, rather than allowing our circumstances and emotions to control us.
A positive action when it comes to addictions is dealing with resentments. Some of the ways that a recovering addict can handle past, present, and future resentments is by:
- When you start feeling resentful find serenity in prayer and meditation.
- Work with a 12-step program to deal with your past wrong doings.
- Take time out for deep breaths so that you can focus on your recovery.
Tip #81: Letting External Cues Affect your Thinking
Internal cues are related to perception is the way that we allow internal cues to affect our perception of events, of ourselves, and of other people. We will often confuse internal cues with fact. If we meet someone new and have poor internal cues – if we are stressed by our day, for example, and resent being introduced to yet another person – then we tend to perceive that person more harshly. This can lead to our own low self esteem and cause us to turn even more to our addiction.
If we are in a good mood and in a positive emotional state, isn’t it also true that we tend to give more people the benefit of the doubt and we generally get along better with everyone? Similarly, isn’t it also true that when we are in a good emotional state, external factors are perceived very differently? Consider the temperamental fax machine at the office. Isn’t it true that when we are in a bad emotional state we tend to think “oh, great here is something else going wrong today” while when we are in a good emotional state, a mess with the fax machine barely seems to faze us? Without consciously realizing it, we let our internal cues affect our perceptions. Advertisers use this logic all the time. They use visual cues and sound in commercials to put us into a positive emotional state and then flash pictures of a product. With enough repetition, we come to associate the positive state with the product. This is what the recovery process is all about when it comes to addiction.
Tip #82: The Addict and Decision Making
Often, we make decisions to act based on our internal cues – “I am hungry so I will eat,” “I need to calm down so I will smoke,” “I am tired so I will sleep” – but if we see that internal cues are only clues rather than truths, we can start to make more conscious decisions and examine our motives more clearly. This is can bring the addict back to the basic survival skills of life without focusing on their addiction.
Maybe we want to eat because we really are hungry; maybe we are nervous. Maybe we really are tired; maybe we want to sleep to avoid working late on a project we don’t like. By refusing to accept inner cues as truths, we can see them as clues to our state or hints of what may be going on with ourselves. This can help us make better choices and decisions.
Tip #83: The Power of using Affirmations
Affirmations have long been considered a very effective way of generating a positive attitude. The idea is to repeat – in a very positive tone of voice and with a high degree of conviction and positive emotion – statements such as “I am becoming a better person every day” or “I have the skills to make it” several times a day. The idea is to use positive statements that are in the present. Affirmations work even better when visualization is used. If you picture yourself attaining your affirmation as well as just saying them, you even further convince your mind of the truth of the statement, and so you produce positive thought and action in your life.
Tip #84: Why the Addict needs Personal Power
Personal power will help the addict in the recovery process so that they are able to (1) understand the destructive nature of their addiction, and
(2) so that they learn the coping skills to survive without their addiction.
One of the key aspects of personal power is the inner confidence to know that you can do anything you want to do. You can achieve the goals that you deserve because you have all the skills and techniques that you need to be successful.
When you have personal power you have the assertiveness to do what’s best for you. It’s this combination of confidence and assertiveness that is going to push addicts towards their goals and a help them achieve these goals.
Tip #85: Attitudes and Beliefs
Three important elements for the personal success of addicts from the recovery of addiction are:
- the attitude that they have toward their personal and professional life
- the beliefs that they model their personal and business life around
- the behavior that they have towards themselves and others
These three elements are tightly connected and interwoven, and can either make or break the personal and professional confidence of each employee. Let’s break these three elements down even further.
- Attitudes are the ways that you react to situations, and to people, based on the assumptions and the beliefs that you have learned.
- Beliefs: Your beliefs are the conjectures that you make about yourself, other people, and situations. Your beliefs are based on what you think and how you think things are. Your beliefs will make you react the way that you do and cause your expectations to remain within a certain framework of thoughts.
- Behaviors: Your behavior is how you implement the attitudes that you have adopted towards situations and people.
Tip #86: Successful Treatment Factors
The successful treatment of the addict involves the following factors:
- Taking into account the personality of each individual.
- Taking into account the personal situation of each individual.
- The specific issues of the addiction.
- How far the addict has deteriorated.
The first step in dealing with any type of addiction is an understanding of what the addiction is all about.
Listening: Pay attention to what others around you are saying and you may be surprised when you have a more profound experience than you intended. When you listen without judgment, distortion, or interpretation, and pay close attention to what others are is saying, you’ll often be able to hear more than you first thought you were hearing. There are four levels of listening:
- Hearing. This is the superficial level.
- Listening to. This is when you listen with a question in mind.
- Listening for. This is when you listen with your own filters in place and with the expectation that something specific is going to be said. Many times you may be listening with a judgmental ear.
- Conscious listening. This is a level of deep listening, and listening without any judgment or minimal judgment.
“Matching” is copying the behavior of others with good recovery in a delayed manner so that they feel that they are acknowledged and that you are listening. Mirroring is copying the behavior of successful people so that you have a role model to look up to.
Tip #87: Give yourself Rewards
It’s important that recovering addicts give themselves a reward so long as the reward is a healthy one. This can be something as simple as buying a new piece of clothing or a new book. Or, depending on where you are in the recovery process, it can be as extravagant as a vacation.
Take some time to determine where you are in your life today. What areas of your life need changing? What is working and what isn’t? The more that you understand about where you are, the more you can work towards getting where you want to be. Ask yourself where you would be and what would do if you weren’t afraid. Acknowledge your fears and limitations so that you know exactly where you are in your personal life and in your recovery process.
Make sure that you have plenty of personal time so that you can regroup and find focus. If you never take the time to stop and do something that you enjoy you’re going to lose sight of the things that are important in both your personal and your professional life. Make a list of the things that you enjoy doing and try to do at least one or two of them every week.
One of the most important things that you can do when it comes to reaching your goal of recover from addiction is to cultivate your own personal power and embracing the personal power that you already have. Your own personal power is going to be one of your strongest allies when it comes to finding success in recovery. When you have personal power you’ll believe in yourself and the things that you do. You’ll have the confidence and assertiveness to go after what you want and get it.
Tip #88: Recovery for Yourself
You should want to recover from your addiction for yourself and for no one else. You need to be in the right head space to want to get well so that you feel better and so that you get your life back on track.
Without the self motivation to recover from addiction you may find yourself failing. You’ll find that quitting for someone else can be a good motivating factor but in the long run you need to want this recovery for yourself.
Strengthening your own emotional bank balance means taking care of yourself. There are three aspects to taking care of your emotional bank:
- getting satisfaction from something that you do
- having positive communication with those around you
- doing what you love to do
When you take the time to access how you’re feeling and thinking on a daily basis you give yourself the opportunity to relate these emotions to all areas of your life. When you take the time to monitor yourself, and keep your emotions in balance, you empower yourself to feel that inner confidence that is the backbone for so many of your positive emotions and affirmative actions.
Your future is in your hands, and the more tools and techniques that you have for building the future that you want, the faster you’ll get there.
Find activities that are going to help you relax and take time to breathe. You might want to consider meditation as a method of relaxation that will clear your mind for a short time so that you can think clearly. Another method of relaxation that you might want to consider is visualization. Visualization is a great technique for relaxing while at the same time reaffirming your goals and dreams.
No matter you decide to do in your personal time make sure that you understand the importance of making time to relax and enjoy the things that you like doing.
Tip #89: Support System
The addict needs to have a strong support system where they can turn when they need help. This can include a doctor, a support group, or a mentor. All three of these support features can aid the addict in getting the right kind of help at a time when they need it.
A support group will help the addict to recognize the specifics of the addiction and have the knowledge and experience to help the addict during the most difficult phases of recovery. There are many things that the addict can share with the support group that they aren’t able to share with family and friends.
The network of people that you surround yourself with in your recovery process should be as strong and positive as possible. If there are negative people in your recovery program that are bringing down your enthusiasm you need to find at least five other people who have the success that you want and start spending time with them. You’ll need to actively seek out those peers that have the same value system that you have so that your own beliefs are reinforced.
Tip #90: Addiction is a Compulsive Behavior
It’s important to recognize that no all addictions are the cause of genetic or biological factors. Addiction is a compulsive behavior that people often use to cope with their emotions. In order to change this compulsive behavior people need to come up with new coping skills as well as significant changes in their environment. There are different degrees of addictive behaviors, some of which are passed along in families due to emotional learning.
The physiology of the way that you think needs to change so that you look up and think positively rather than look down and focus on the things in your personal and business life that aren’t working. Only you can change the way that you look at things. Changing your physiology is in your power. When you believe in yourself there are no limits and all your goals are in your reach. The physiology of your thinking is based on your attitudes, beliefs, and behaviors.
Take the time to access your attitudes, beliefs, and behaviors so that you can determine what you need to alter, discard, or replace so that you can move forward in your personal and your business life. Working together with a recovery treatment program means that you’ll be able to achieve strong recovery skills.
Tip #91: Accept Responsibility for your Addiction
You need to understand that you are responsible for your addictions. The choices you make are where you have chosen to go. You are the one who chooses to be in an environment where substances are used and abused. If you know that you have an addictive personality you need to take personal responsibility for changing your environment. When it comes to addictions, you are ultimately responsible for yourself.
Setting your goals and clearly defining them is important, since goal setting gets rid of any limitations that you may think you have and forces you to take action. Taking action and working towards your recovery involves many aspects, not least of which is changing your behavior. Your goals can be either professionally or personally inspired, or a combination of both. The important thing is taking action to reach all of those goals and making the necessary changes along the way to make sure that you stay on track. You may have to enforce personal boundaries for yourself when you start taking action and work towards your recovery and goals. These boundaries are set in place by you to encourage and inspire you to focus and do what’s necessary to reach your goals.
Make sure that you’re clear about what you want. This is why it’s important to make lists for yourself and clearly define your goals and your personal mission. When you have a clear understanding of what you want from your personal and professional life you’ll be able to take positive action and think affirmative thoughts.
It’s important to anchor yourself to success. When you believe that success is yours you’ll soon reach those goals. You are what you think, and if you think and act successful you’ll be successful. The concept is simple, and has been used for many years, but it remains as strong and powerful as ever. You’re only as successful as you think you are.
Tip #92: Learn your Triggers
Most addictions will give a cue, known as a trigger, which will cause you to have compulsive urges. Learn what your triggers and what they are telling you. For example, many people get an urge to drink when they have a cigarette in their hand. This means that they need to avoid those situations where they will put in the position of having their triggers set off so that all that they can focus on is their addiction.
Tip #93: Learn to Accept your Feelings
Learn as much as you can about your feelings and how to come to an acceptance with these feelings. Maybe people with an addictive personality find it useful to use integrator methods, such as Active Feeling. Try to get in the habit of owning your feelings without thinking that they are wrong. The more in tune you are with how you feel, the more successful you will be at overcoming your addiction.
Tip #94: Commitment
In order to stay sober and clean you need to make a strong personal commitment. For most addictions, you will need to practice complete abstinence until your compulsion is gone. Substance abuse and alcoholism require that you stay completely away from the source of your addiction. Many times people need to hit rock bottom before they can make a strong commitment to the process of recovery.
Tip #95: Alcoholism – Find New Activities
You will need to find new activities to replace the old ones that were alcohol related. Taking the alcohol out of your life is one of the most important elements towards sobriety. This means that you need to eliminate those activities where alcohol once played a factor, such as going to the ball game and having a beer.
You may eventually be able to go to the game without worrying about craving a drink but, until you have a significant amount of sobriety time behind you, you’ll need to avoid this activity and replace it with something else.
Your value system is one of the strong elements of your success during recovery. When you focus on the spiritual balance in your life you’re able to renew your commitment to this system of values that makes you unique from others. You’ll need to make time to balance your spiritual life with the other parts of your life. One of the ways that you can find this balance is by reinforcing your personal mission statement.
The social and emotional aspect of the balance in your life focuses on the relationships that you have with the other people in your life. The healthier your relationship is with those others the more successful you are in your own life.
Identify those beliefs that are holding you back from recovery. When you think that something should be the way it is only because you’ve always known it to be so, then you need to change that belief. You’re only as successful and productive as your most positive beliefs. Be willing to make changes in your belief system to reflect new expectations.
The more you limit your beliefs the less likely you are to succeed in any area of your life. Limiting your beliefs is much like putting parameters and walls around the limits of your success. You need to expand your beliefs so that you can find the winning attitude that will help you achieve the recovery that you want. You need to throw away or change those beliefs that are limiting you from reaching your goals and your recovery.
You need to find out what it is that is holding you back from flourishing in your sales career. This means that you have to work with your belief system.
Tip #96: Alcoholism – Don’t Make Excuses
One of the big aspects of recovery from alcoholism is learning to deal the problems that the addiction has created. Never make excuses for the alcoholic. Excuses allow the alcoholic to not take responsibility for their addiction or for their actions.
Mental health: Taking care of your mental health is just as important as taking care of your physical health when you are on the road to recovery. There are three ways that you can implement mental balance in your life:
- keep a daily diary of your thoughts and feelings
- read material that is educational and enlightening
- limit the amount of media that you allow to reach you, such as television
The more self aware you are of all the above areas of your life the more successful you’ll be in attaining your goals. When you find a balance between your personal and your professional life you’ll be able to put your focus where it belongs at the right given moment. It’s this personal awareness that will give you the confidence to excel at what you love doing and reach your goals. Recovery is all about rediscovering who you are.
Tip #97: Focus on Self-Improvement
Addiction problems are often the cause of low self esteem. People who are at risk of falling into addictive behavior due to this low self esteem need to find things that improve the way they feel about themselves. Some of the activities that promote good self esteem include:
- Reading motivational material
- Listening to tapes that have self help messages
- Watch movies and television programs that are inspiring
- Learn how to set goals and work towards them
- Learn how to become more responsible by taking workshops.
One of the most important and beneficial concepts that you can adopt is “believing in yourself”. When you have the inner confidence that tells you that what you’re doing is the right thing you can reach any goals that you set for yourself. When you have this belief you’ll see your road to recovery broaden as well as notice the changes in your personal life.
When you believe in yourself you can accomplish not only the achievements that you’ve already defined for yourself, you can achieve those as yet unrecognized goals. When you have a strong personal belief system you’ll approach every area of your life with confidence and assurance. You’ll instinctively be able to deal with any situation that comes along in both your personal and your professional life.
One of the ways that you can determine how much personal and business balance you have in your life is by taking a look at the “wheel of life”. The wheel of life lets you use a balanced life chart that asks you specific questions about the areas of your life where you are most active. Based on your score you can determine how balanced your life is. There are eight categories of the wheel of life that include
You’ll be able to find out if your life is in balance or if there are parts of your own life wheel that need balancing.
Tip #98: Adequate Treatment Time
It is essential that the recovering addict remain in a treatment program for the right duration. This duration will depend on the type of addiction, the severity of the addiction, and the personality of the addict. Studies show that for most people, three months is the least amount of required time for treatment. One of the biggest mistakes that an addict can make is to leave the treatment program too early. This can lead to relapse.
Creating your future is all in your own hands. You have the power and ability to do what you want to do and arrive there in the way that you want to arrive. When you have the power to create your own future there isn’t anything that you can’t do or any goal that you can’t reach.
Recovery from addiction means that you need to learn skills to change the way you think and react to external and internal dilemmas. You can take control of the way that you think and the way that you behave in ways that you’ve never considered before. This means that you have to change the way that you “talk” to yourself as well as change the tone in which you say things to yourself. We all have a way in which we mentally talk to ourselves. You have the ability to change any negative talk to self-talk that is positive and supporting. It all comes back to that inner confidence and knowing that you can achieve your goals by making positive changes. Who you let think inside your head is one of these changes.
Changing your beliefs and habits takes time and a change in your overall attitude. Half the battle is being aware that you need to make changes. The other half of the battle is taking the steps to make those changes.
Tip #99: Involuntary Treatment
There will be times when an addict refuses to get treatment. If the addiction is destructive enough it may become necessary for family and friends to commit the addict for involuntary treatment of their addiction. Although a strong desire to receive treatment is beneficial to the addict, involuntary treatment can be just as effective. An involuntary treatment is often started with an intervention. Intervention is the process of talking to the addict to show them that you are concerned about their behavior and their addiction and where this will take them.
During involuntary treatment it is essential that the addict is constantly monitored. Doctors will need to make sure that the addict is kept isolated for a time being so that there is no chance of a relapse.
Tip #100: Teens and Drugs
At least 40% of teens in the United States have used drugs. One out of five teens in grade eight have tried marijuana. The use of marijuana and other drugs can have a significant negative effect on teens both at home and at school. Marijuana use alone can have the following consequences:
- Loss of energy
- Loss of concentration
- Damage to the brain and lungs
- Decrease in body strength
Tip #101: Facts about Teen Addiction
Many teens become addicted to alcohol and other substances at a very young age. This can lead to a life long problem with addiction that has a destructive impact on the quality of life. Some of the facts about teen addiction that you should know include:
- Teens who smoke are more likely to also drink alcohol.
- Teens that smoke and drink are more likely to smoke marijuana.
- Teens who smoke, drink, and use marijuana are more likely to use other drug substances.
The tips outlined in this book will provide addicts and their loved ones with multiple facts, information, and coping tools when it comes to the road to recovery. The more that you understand about your own addiction or the addiction of someone close to you, the better able you’ll be to handle the many aspects of the disease.
Recovery from addiction can take many forms including detox treatment in a medical facility and taking part in a 12-step program. The important thing to focus on is being prepared for the many ups and downs that will be experienced along the way. Addiction affects the addict physically, mentally, and emotionally. This means that the recovery process is three fold and will take time to work through. With time and patience you can recover from your addiction.