Addiction and Mental Health

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Posts Tagged ‘Behavior

Making Changes in Recovery, Step-by-step

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Making Changes in Recovery, Step-by-Step

by Julie Myers, PsyD, MSCP

Licensed Clinical Psychologist in San Diego;  http://www.DrJulieMyers.com

 

Have you ever wanted to make changes in your life, but felt so overwhelmed by the situation that you didn’t know where to start?  Sometimes it helps to break the change down, working through the situation step by step using pencil and paper.  (A useful worksheet can be found at http://www.smartrecovery.org/resources/library/Tools_and_Homework/Facilitators_Handout/Change_Plan_Worksheet.pdf).  First, think about why you want to make the change and then work through the steps you will need to get there. As you do this, you may find that the change you want to make really requires more than one significant change.

For example, let’s say you want to start exercising in the morning. As you work through the steps, you find that to do this, you will have to leave earlier in the morning, which means that you need to be more organized in the morning, which requires that you go to bed earlier, which means that you need to leave work earlier, which requires that you have lunch by noon.  Too many major changes means overwhelm!

Instead of becoming frustrated, break each of these steps into a different change plan, starting with the easiest change (such as having lunch earlier!)  By doing this, you will feel less overwhelmed, be more successful, and will feel better about your ability to make changes. With thoughtful forethought, you will be amazed at the changes you can make!

– Julie Myers, PsyD, MSCP

http://www.DrJulieMyers.com


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Change in Recovery Takes Work!

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Change in Recovery Takes Work!

by Julie Myers, PsyD, MSCP

Licensed Clinical Psychologist in San Diego, California

 

Change in recovery takes work, just like learning any other new skill. It rarely happens without effort. Try these simple tips to make faster progress in your recovery:

  • Write down a list of tools you can use and keep it handy, such as in your wallet, purse, or phone.
  • Complete a Cost/Benefit Analysis and keep it close for quick review.
  • Post motivating coping statements where you can see them often, such a mirror, refrigerator, or car.
  • Use a planner or calendar to plan your day out to include non-using, fulfilling activities.
  • Work through exercises, with pen and paper. You will be surprised the difference actually doing the exercises will have.
  • Participate fully in Recovery meetings. Volunteer to have your problem as the focus of the meeting.

Julie Myers, PsyD, MSCP

Licensed Psychologist, MS Clinical Psychopharmacology, Master Addiction Counselor, Board Certified Biofeedbachttp://www.DrJulieMyers.com.  

Think Before You Drink!

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Think Before You Drink!

by Julie Myers, PsyD, MSCP

Licensed Clinical Psychologist in San Diego, California

One of the first steps to changing a behavior is becoming (really and truly) aware of the behavior.

Often, addictive behaviors are driven largely by habit, which people engage in without much thought.  For example, someone may arrive home after a hard days work and automatically reach for a beer (which then automatically leads to the next beer).  This may be as much habit as it is a true desire to drink.

When you “turn-on” your brain and become more mindful of your automatic responses, you will be better able to begin to change your behaviors and habits.   The next time you reach for your drug of choice, pause and think…. you may be surprised!

Julie Myers, PsyD, MSCP

Licensed Psychologist, MS Clinical Psychopharmacology, Master Addiction Counselor, Board Certified Biofeedbachttp://www.DrJulieMyers.com.