| One of the most important tasks of early recovery | | | | alternatives to those chemicals. You may also use a |
| from alcohol and other drug addiction is learning to | | | | Two Column Format, where the first column is |
| replace the chemical with health living skills. Alcohol or | | | | entitled "Roles" and the second column is entitled |
| other drugs have served many purposes over the | | | | "Healthy Alternatives". First identify a reason that you |
| course of addiction. They have played many roles. | | | | drank/used, or a role or function that the chemical |
| They had meaningful functions in your life. To | | | | played; then identify some things that you can do |
| prevent relapse in recovery, you must find healthy | | | | instead of drinking/using when the need for that role |
| alternatives for the chemical. | | | | purpose/function returns. An example of drinking for |
| Most people do not start drinking or using other | | | | stress reduction being replaced by exercise, AA |
| mood altering drugs to numb emotional or | | | | meetings, relaxation skills, etc. "stress" Examples: |
| psychological pain. They started drinking or using to | | | | Role - Reduce Stress Replacements - Physical |
| have fun, enhance a good time, be a part of a social | | | | Exercise, self-hypnosis, guided imagery, learning new |
| group or gathering. Once you have consumed the | | | | problem solving skills, eliminating procrastination, |
| chemical you learn quickly that mood/mind altering | | | | practice better organization, practicing cognitive |
| drugs do exactly that. You learn that these chemicals | | | | therapy |
| work to relax you, give you courage, help you | | | | Role - Having fun/entertainment Replacements - |
| concentrate or focus. They make you more | | | | Develop social support system and friendship |
| articulate, a better dancer, a good conversationalist, | | | | network of people who do not drink/use, develop |
| more outgoing, or a better lover-or at least you think | | | | hobbies, take salsa dance lessons, learn to play |
| the chemicals do that. And they do work for the | | | | tennis, watch movies with friends, |
| purposes that you are applying them, at least | | | | Role - Deal with feelings Replacements - Learn to |
| temporarily. | | | | identify, own, and express feelings appropriately, |
| Eventually, when you become dependent on the | | | | learn and practice assertiveness skills, write letters to |
| chemical to deal with life, with its challenges and ups | | | | people that you have feelings about (but don't mail |
| and downs, the drugs (including alcohol) seem to | | | | them), use prayer, look for the part that you play in |
| have a mind of their own. Use takes on a | | | | the resentment or the conflict, talk to sponsor or |
| momentum of its own, and eventually it's the drugs | | | | friend, remind yourself that feelings are normal, that |
| controlling you, rather than you controlling how, | | | | everyone has them, and that you have a choice and |
| when, where, how much, and the outcomes. | | | | a responsibility about what to do with them. |
| It is inaccurate and ineffective to believe that if you | | | | Role - Relax and go to sleep Replacements - Use |
| can find out "why" you used in the first place and | | | | good sleep hygiene, get exercise earlier in the day, |
| continued to use despite negative consequences, | | | | read Big Book in bed, use thought stopping |
| that you will be cured, fixed, or struck sober. | | | | techniques to cut out mind-racing, ruminating, or |
| However, once you are abstinent from the chemical, | | | | worry, make an ongoing gratitude list and rehearse it |
| in order to stay sober, you must identify the roles | | | | in your mind as you lie in bed, take warm bath |
| that the chemicals have played in your life. It is too | | | | shower, listen to relaxation tapes. |
| simplistic to say that these roles are "why" you drank | | | | The above are only a few examples of the roles |
| used. It is more complicated than that. However, to | | | | that the chemicals may have played in your life. The |
| prevent relapse, you must find new things to do with | | | | examples of replacements are also just a sample. |
| your stress, anxiety, feelings, etc. than drink or use | | | | You might have the same replacements used for |
| drugs. | | | | different role categories. For example, you might use |
| Alcoholics/addicts use the chemical for numbing | | | | exercise to deal with anxiety, stress, anger, |
| feelings, relaxing, giving them more self-confidence, | | | | boredom, fun, and sleep (among others). The point is |
| to reduce inhibitions, to escape from problems | | | | to identify what you used the chemical for and to |
| temporarily, to not think about nagging thoughts, to | | | | identify replacements that you will actually try and |
| reduce anxiety, and to feel a part of a group. There | | | | use. Make a list. Add to it as you think of new role |
| are many other roles or functions of the chemical. | | | | categories and replacement options. Make sure that |
| Recovering people must identify for themselves the | | | | your replacement lists include social activities that |
| roles that the chemical played in their lives. Then | | | | bring you into frequent contact with other sober |
| identify the possible healthy replacements for those | | | | people. Post it by your door, in your vehicle, at your |
| roles. To assist you in this process, use the following | | | | job-wherever you can see it when you most need |
| worksheet format: | | | | to be reminded that there are alternatives in your life |
| Worksheet For Identifying Healthy Replacements for | | | | to the chemical. |
| Alcohol/Drugs | | | | The more techniques that you try, the more you use |
| Use separate paper and the following format to | | | | and practice them, the more likely you are to choose |
| assist you in identifying the roles that the chemicals | | | | alternatives than the chemical, when you would have |
| have played in your life and possible healthy | | | | normally used the chemical in the past. |