There is little talk in traditional 12-step recovery groups about the practice of meditation. There is little conversation in these groups about the benefits or the reasons for meditation. Today there are special groups of 12-step recovery members who are forming alternative groups with interests that include meditation practices, but they are not as widespread as the bulk of the recovery meetings. It is important that these concepts become more widely available to recovery members who are not able to access these groups.

Long-term abstinence is difficult to achieve when recovering addicts do not know what emotional process they are in. Daily, all cultures, around the world, are faced with the stresses of life. These can range from driving in traffic, difficulty in relationships at home and at work, illness (either personal or familial, or both), birth, death, marriage, divorce, the list goes on and on. Navigating these turbulent waters is a balancing act for everyone. Recovering addicts do not have all of the emotional stability that is required for dealing with these stressors without a great deal of help. While it is important for them to maintain their involvement in 12-step support groups, working with sponsors and other 12-step advisers and friends, maintaining a spiritual connection is tough when you are not aware of how you are feeling about any and all of this activity and its inherent stressors. Meditation can be the safe haven for most addicts when they walk through the fear that bars them entrance into the quietude and serenity that is found within them.

This is the seat of all of the wisdom and answers that anyone needs to access. But it is a task that is intimidating when most of us just want to “check out.” Long after the drugs and alcohol are gone, there is still our addiction to “doing” instead of “being.” This is easily recognized in our cultural addictions to social media, television, cell phones, gambling, eating, spending, shopping, gossiping, reality TV shows, sex, and every form of escape man has created.

So, the challenge is to find a space and time, no matter how “busy” we are to check into the only resource we have for true knowledge and guidance. After the chatter has died down, we will access our real source of inner “knowing.” This is an important part of the recovery process. It will guide us to know our own feelings and when something is either right or wrong for us at this time. We are past masters at self-deception. This is the best and easiest way to find the answers we seek for setting our own course.

Kelly McClanahan has an MSW in clinical social work, with a specialization in substance abuse treatment. Having worked in this field for over 20 years, she is currently working on her certification as an addictions’ counselor.

We hear a lot about meditation and prayer in 12-step communities. Few people are comfortable with meditation and fewer still practice it in a formal manner. Some in long-term abstinence have become familiar with meditation as a means of quieting their busy mind and find meditation very helpful. What is not discussed in meetings are the many ways that meditation benefits recovery for those with addictions.

Western culture is unfamiliar with these practices and promotes the daily insanity of multitasking and multifunctioning, to the tune that our healthcare services are overwhelmed in caring for those who live too fast, are continuously stressed out, and are suffering the ills of fast-paced lifestyles with diseases such as heart ailments, digestive disorders, obesity, diabetes, panic attacks and anxiety disorders, depression, many forms of addiction, and cancers of many types. All of these diseases are just that…dis-ease. We are running at full throttle for too many hours a day to acquire, achieve, overcome, overspend, and putting ourselves on treadmills to nowhere, except a hospital bed at a too-early age. Wellness in the Western world is coming very late to the consciousness of everyone.

Recovering individuals are susceptible to stressors. These are the day-to-day irritants that we are not able to find ways to cope with. In early recovery, it is indeed challenging for most addicts to honestly identify their feelings and talk about them in the here and now. They are full of both fear and rage, but cannot talk knowledgeably about their feelings from moment to moment, as they occur. This is an important step in the process of long-term addiction recovery. Identifying emotions is important, because there is no buildup of feelings to be dealt with “down the road.”

Yet, how do those struggling with addiction begin to know when they are becoming derailed emotionally and need to get back on track? The best way is to learn to practice mindfulness on a daily, regular, consistent basis. This can be for as few as 10 minutes initially, once or twice a day. Most of those who have become comfortable with this practice know the benefits of self-awareness and inhabiting their own skin. This is an essential piece of becoming emotionally present to oneself.

Many will draw back from this practice because it is uncomfortable to sit quietly alone without distraction or noise. They have practiced the art of “checking out” with substances over a period of many years and do not care for the idea of “checking in”; because it may be overwhelming emotionally to feel everything at once. They will talk about the “committee” meeting in their head and how loud it gets when they try to get quiet. What makes beginning meditation easier is learning that meditation is not about quieting the committee, but letting the committee talk until they have exhausted what they have to say. All told, this takes only a few minutes, and then peace and quiet do occur. Addicts are so used to drowning out all emotions and thoughts with drugs and alcohol that they are afraid to listen. (continued…)

Kelly McClanahan has an MSW in clinical social work, with a specialization in substance abuse treatment. Having worked in this field for over 20 years, she is currently working on her certification as an addictions’ counselor.

We’ve all heard the saying,  “laughter is the best medicine.” This is especially true in certain settings, where we see that a sense of humor may get one through uncertain and even terrifying circumstances. Remember Norman Cousins, who laughed himself well when diagnosed with terminal cancer? Today there are clinics where laughter, induced by comedic routines, joke tellers, clowns and other laughter inciting therapies are a regular part of the treatment provided. Benefits are seen by cancer survivors and many others who are suffering and need to reframe their experience to gain insight and benefits otherwise not used in conventional hospital, therapeutic, and treatment settings.

Addicts, too, can benefit from developing a sense of humor. Prone to being overly dramatic and self-important, it is seen that several popular myths in Alcoholics Anonymous are beneficial to reminding addicts to remain “right-sized” in working through their recovery issues and those that come up often during the course of their ongoing abstinence. One of the most surprising phenomena in Alcoholics Anonymous and other 12-step program meetings is that of the laughter that is present during the telling of their tragic episodes while participating in their active addiction. This is a common statement by those who first walk into the rooms and are able to stay abstinent. The way that they feel when walking into the meetings for the first few times is incongruent to their subsequent experience when they hear other addicts sharing their stories with the group, and hearing the laughter that is evoked by their identification with the stories.

A story that is told in Alcoholics Anonymous is that there is a book called “Rule 62.” Many times, members will say to one another, “Remember Rule 62,” especially when a sponsor hears a recovering addict predict gloom and doom in situations that will probably work out just fine. The story states that the book “Rule 62” is full of blank pages, with a single page in the middle of the book that says: “Do not take yourself so seriously.” This then, is Rule 62. The negative mindset of the addict can be a definite detriment to recovery for the addict. They tend to remember the horrors of their past and believe that they are doomed to continue to repeat those behaviors. It is important to constantly remind them that they are in recovery to change those parts of their behaviors and lifestyles that contributed to that horror. Therefore, unbeknownst to them, but commonly seen in the meetings of recovering addicts, the outcomes of their behaviors will bring about new and different results, usually in seemingly (and unquestionably) miraculous ways!

Being able to laugh at oneself is an important feature. When they learn to not believe what they think is happening, and to laugh at the heavy dramatic frame they place life in, they are well on their way to recovering a new attitude and belief about themselves, their true place in the world, and how to fit into that place. They remember to remain in expectation of different outcomes due to different behaviors, and maybe just a little less stressed out about what is coming for them next.

Kelly McClanahan has an MSW in clinical social work, with a specialization in substance abuse treatment. Having worked in this field for over 20 years, she is currently working on her certification as an addictions’ counselor.

Our sense of smell can evoke pleasant memories or cause instant revulsion. Just as certain smells can trigger nausea in pregnant women, the smell of certain drugs can contribute to relapse for an addict in recovery. Scents can also be used to promote health and well being in recovery by helping recovering addicts balance their emotions.
One of the best things people in recovery can do to promote relaxation and reduce stress is to practice aromatherapy, which is the practice of using plant based materials to create essential oils. These are then in turn used to naturally alter a person’s mood, sense of well being, or to improve a number of different health issues. Essential oils have healing properties that, when used correctly, can reduce symptoms of depression and anxiety that addicts often experience in recovery.

Science of Smelling

The olfactory senses are part of the body’s limbic system, which is responsible for memory, emotions, and behavior. When a scent is inhaled, messages are sent to parts of the brain that are a part of the limbic system and chemicals that have direct effects on mood are released such as serotonin. The limbic system is also responsible for feeling pleasure, and the “reward path” in the brain is also a part of the limbic system. It is this same system that is responsible for the “high” that people feel when abusing drugs. Individuals in recovery can use aromatherapy as a natural way to activate the same parts of their brains that were activated by drug use in order to relieve some of the unpleasant emotional feelings experienced in recovery.

Breathe Deeply

Some of the easiest ways to use essential oils and get the maximum benefit from their scents is through direct inhalation or diffusion. Essential oils can be diffused into the air in a variety of ways.

• the oils can be absorbed on a tissue and placed in a pillowcase to aid in restful sleep p
• placed in an oil burner and gently warmed by a tea light candle to release the scent into the air
• when combined with a carrier oil, can even be worn on or massaged into the body

Some of the most common essential oils that are used to relieve anxiety and depression include chamomile, rose, sandalwood, lavender, bergamot, clary sage, neroli, peppermint, basil, geranium, juniper, lemongrass, ylang ylang, and any kind of oil derived from citrus fruit. Many people also find that the use of these oils can enhance other aspects of recovery, including meditation practices, and purifying the body and living spaces.

As with all kinds of treatments, the use of essential oils must be done with caution. Certain oils can cause skin irritation or even lead to a pronounced sensitivity and allergic reactions. Before using any kind of essential oils, it is important to research how to use them safely and to note the cautions associated with each kind of oil.

Kelly McClanahan has an MSW in clinical social work, with a specialization in substance abuse treatment. Having worked in this field for over 20 years, she is currently working on her certification as an addictions’ counselor.

A New Year means a new resolution, and many people will be hitting the gym as a result. However, if you are in the midst of early recovery, paying attention to your health and fitness levels can be important for other reasons as well–one of which is the physical impact on the body of the active addiction. While there are treatment centers that provide analysis of a newly recovering persons’ health and provides fitness options, many cannot afford this type of treatment and are left wondering where to begin.

This is a difficult choice for those who have not been in the best of health to begin with. However, it is an important feature to address in early recovery. Because they may have many addictions to contend with, such as nicotine addiction, sugar addiction, caffeine addiction, and others that impact their health, but are not primary to their treatment regimen, they will have to structure their recovery to accommodate these things. Many who are addicted to drugs and alcohol will remain smokers and eat or drink things that are unhealthy and detrimental to a strict workout regimen.

While they may one day address these secondary addictions, their initial plans for improving their health through exercise will be less stringent for obvious reasons. Of course they will want to monitor their health by visiting a physician and following the recommendations given after ascertaining their basic good health, a beginning may be found in simple exercise that will be as innocuous as possible in order to avoid injury and danger to their health.

Walking is a good way to begin. Improving one’s breathing capability and heart rate is optimal for nearly anyone, but especially those who have been doing little physical activity and are feeling the discomfort of early recovery. The human body will go through many side effects during the process of recovery, but the early days will sometimes be acutely uncomfortable for nearly everyone. Obviously, the first days of withdrawal from medications and alcohol will be closely monitored by the agency they are in, or in a hospital setting, or by their family doctor. Medical assistance is highly recommended for withdrawal from substance abuse. At the point where the body is free from the effects of early withdrawal and is healthy enough to participate in activity of a physical nature, walking is a good way to calm the nerves that are heavily impacted by that physical withdrawal. As they heal mentally and physically, walking will give nearly anyone a more positive outlook on their process. If walking outdoors, the sunshine and fresh air are bound to increase feelings of wellbeing and happiness.

Learning to breathe, as in a yoga setting will also enhance early recovery. Toxins have been eliminated from the body and breathing deeply to continue the cleansing process is beneficial. Stretching and easy yoga poses are also good for helping to further cleanse the liver, kidneys, lungs and other vital organs after the detoxification process is complete. Most will feel more confident and energized by a simple stretching routine as found in beginning yoga classes.

The challenge for many addicts, who can often be classified as “all or nothing” types, is to moderately exercise. They will start out with a routine that is far too taxing for them, then fail to continue when they injure themselves or feel pain in muscles not used properly for some time. It is important to begin with small amounts of beneficial exercise and to grow a practice from there. It is not recommended that they begin with running a marathon, or even a mile, but to slowly develop a short walk of around the block and a few minutes of yoga breathing and stretching into longer periods of exercise over some time.

Kelly McClanahan has an MSW in clinical social work, with a specialization in substance abuse treatment. Having worked in this field for over 20 years, she is currently working on her certification as an addictions’ counselor.