What is the solution to alcoholism? Why are the five facets of recovery?<\/p>\n\n\n\n
In Quit Like a Woman<\/em>, Holly Whitaker breaks her recovery approach into five facets. She stresses that this type of recovery isn’t linear and goal-oriented, but rather a journey where you discover yourself as you get sober.<\/p>\n\n\n\n Read below for more about Whitaker’s helpful solution to alcoholism.<\/p>\n\n\n\n\n\n\n\n Whitaker argues that one of the most important facets of your recovery journey to find the solution to alcoholism is to learn to be kind to yourself<\/a> to heal your inner wounds<\/strong>. Only when you\u2019re gentle and forgiving with yourself, rather than severe and punitive, will you be able to stop suffering<\/a> permanently. Let\u2019s look at several aspects of practicing kindness toward yourself. <\/p>\n\n\n\n View yourself as innately good and worthy of happiness and fulfillment<\/strong>, insists Whitaker. When you see yourself as broken and unworthy, you\u2019ll beat yourself up<\/a> when you misstep, and this negativity will only turn you more to the substances you\u2019re trying to avoid. <\/p>\n\n\n\n Understand that to recover and build a fulfilling life<\/a> free from addiction, you don\u2019t need to remove, suppress, or hide parts of yourself<\/a>, writes Whitaker: You\u2019re good just as you are. Instead, find the right tools, systems, and structures that allow you to thrive.<\/p>\n\n\n\n Additionally, seek to understand what inner wounds you\u2019ve used addictive substances to try to heal<\/strong>, advises Whitaker. Inner wounds can result from extreme events like assaults, exposure to warfare, childhood neglect<\/a>, and so on. They can also come from the less acute negative events that occur on a daily basis, like being yelled at by your boss or broken up with. When you understand your inner hurt, you can treat yourself more kindly because you know why<\/em> you engage in negative or self-destructive behaviors\u2014you don\u2019t think it\u2019s simply an inherent weakness you must stamp out. <\/p>\n\n\n\n Whitaker asserts that you can further be kind to yourself by simply committing <\/em>and being willing <\/em>to recover. \u201cCommitting\u201d implies you\u2019re independently choosing to pursue sobriety and that if you accidentally veer from that path, you can get back on it with no further negative consequences. Similarly, being \u201cwilling\u201d implies that you don\u2019t have to know exactly how to recover but that you\u2019re open to discovering. Both framings allow for slips (which are human and inevitable) and inexperience (which is also natural). <\/p>\n\n\n\n Trust your instincts about how to best recover<\/strong>, stresses Whitaker. You know yourself and your needs better than anyone else, so give yourself permission to trust your gut<\/a>, even when doing so goes against the norm. You should consider the expert advice of therapists and other guides, but always run their advice past your own internal judge before implementing it. <\/p>\n\n\n\n Whitaker further recommends that you allow yourself to feel emotions, positive or negative, without suppressing them or judging yourself for having them<\/strong>. This lets you cope healthily with the emotion rather than having it consume you and ultimately drive you back to addictive behavior. <\/p>\n\n\n\n For instance, if you feel envious of your friend who\u2019s just purchased a car while you struggle to get out of your gambling debt, allow yourself to feel that envy without self-judgment. This way, you can work through your envy and let it pass, rather than suppressing it and having it emerge in destructive ways, like through further gambling or vindictive actions toward your friend.<\/p>\n\n\n\n The second facet of recovering is to create positive habits that make you think less about whether to engage in an addictive habit<\/strong>, writes Whitaker. When you automate healthy processes in your daily life that replace old, addictive processes, you reduce the amount of conscious thought you put into them and give yourself less opportunity to even consider <\/em>engaging in the addictive behavior. <\/p>\n\n\n\n For instance, if you\u2019re trying to overcome a fast food addiction and normally stop by McDonald\u2019s to soothe yourself with food after work, you might form the new habit of stopping by a park on the way home and sitting in the sun. Once you\u2019ve solidified this habit, you won\u2019t have to work so hard to resist <\/em>McDonald\u2019s because your decision to go to the park will be almost automatic.<\/p>\n\n\n\n Setting up healthy habits also helps you manage your energy levels so you can cope with cravings when they inevitably arise<\/strong>, argues Whitaker. By creating routines through which you maintain steady energy over the course of the day, you never become so overwhelmed that you crave a depressant (like alcohol) to settle down or so depleted that you don\u2019t have the energy to withstand cravings. <\/p>\n\n\n\n To do this, Whitaker recommends setting up a morning routine that involves meditating, reading a short, inspirational piece of writing, and drinking hot water with lemon\u2014all with your phone off. Similarly, set up an evening routine<\/a> that provides you with habitual enjoyment to replace the pleasure you\u2019d normally get from an addictive substance: You might have a list of new shows to try or cozy up with a good book.<\/p>\n\n\n\n The next facet of Whitaker\u2019s recovery strategy is to set up a long-term lifestyle that makes you happy, maintains your mental health, and protects you from people and things that could trigger addictive behaviors. There are five parts to this.<\/p>\n\n\n\nFacet #1: Be Kind to Yourself<\/strong><\/h2>\n\n\n\n
See Yourself as Inherently Good and Worthy<\/h3>\n\n\n\n
Understand Your Inner Wounds<\/h3>\n\n\n\n
Be Willing and Committed, Nothing More<\/h3>\n\n\n\n
Trust That You Know What\u2019s Best for You<\/h3>\n\n\n\n
Let Yourself Feel Emotions Without Self-Judgment<\/h3>\n\n\n\n
Facet #2: Form New, Good Habits to Replace Old, Bad Habits<\/strong><\/h2>\n\n\n\n
Good Habits Help You Combat Cravings<\/h3>\n\n\n\n
Facet #3: Set Up a Sustainable, Self-Protective Lifestyle<\/strong><\/h2>\n\n\n\n
Part 1: Put Yourself First<\/h3>\n\n\n\n