21 January. 2020
There are a lot of people who run, and they all have different reasons. Some run for their mental health, and a lot who run to escape from addictions. The question is, why does it help?
- A sense of achievement. It doesn’t matter how far or how fast you run. Every single step is further than most addicts did before, and bettering yourself, regardless of everyone else, is an amazing feeling. I went from non-runner to doing four half marathons in a year. It felt bloody good to be able to achieve something that I had no hope of doing before.
- It gives you something to focus on, if you’re giving up an addiction, it is likely that you’ll have a lot of time on your hands, having something to do, where you see genuine results based on what you put in can be a game changer.
- Running channels your energy and your mind. Many addicts use their substance of choice to calm a chaotic mind. Running does the same thing, but without a hangover. Although you might ache sometimes.
- Running regularly reduces stress, anxiety and depression as well as improving self-esteem and sleep. You aren’t running away from anything, but instead dulling the feelings of worry and panic, and developing a healthy coping strategy.
- I’ve been told that as running hard affects your body in the same way as a panic attack can, and so can help you learn to cope better with the symptoms, for example, increased heart rate, shortness of breath, feeling hot or sweaty, etc. It won’t take the panic attacks away necessarily, but it might like me, help you stop panicking about having one.
- It’s as social as you want it to be, join a club and meet some people, or don’t and do it by yourself. It’s so flexible and doesn’t cost a lot, besides a good pair of trainers.
- It’s great thinking time, and enables you to process a lot of what is going on in your mind.
Running boosts feel good chemicals in your body dopamine in the body called endorphins, which help reduce the perception you have of pain, so instead of self-medicating with alcohol for example, your body can instead relieve some pain on it’s own.
Endorphins also trigger a non-substance related positive feeling in the body, which has become known as a ‘runner's high’.
Some argue that it is merely swapping one addiction for another, and maybe that is true, especially when we think about ultramarathoners who need more than a bit of grit to run the distances they do. I know if I had to to pick one addiction, I’d prefer to pick running over drinking!
Thanks for reading!
20 January. 2020
It was cold and frosty on Sunday morning, but so great to be out!
Sometimes it surprises me just how much time wine spends in my head. The thought of it at least, you all know I don’t drink the stuff anymore. It used to be so much worse of course. For a long time, it was the first thing I thought of in the morning and the last thing before bed. I would plan how not to drink, put reasons in the way, and then as the day worse on it used to change to how I could fit a few drinks in. It drove me mad.
I thought after I stopped drinking it would go away. It didn’t. I thought it would go once I replaced it with other things. It didn’t go then either. I was sure it would go when I broke the habit and finally stopped wanting to drink. It certainly got easier then, but it was still there.
After about three years things changed. Not everything revolves around alcohol now. It’s not the be all and end all of everything, and yet, it is still there.
I can avoid the alcohol aisle at the supermarket, it doesn’t bother me at all, but a display in the wrong place can catch my eye. It makes me remember. It wouldn’t take much to push me. I wouldn’t need much persuasion, and to know that is so frustrating when I look at how far I’ve come. I know, and it’s quite scary to know, that one glass would not be enough. It would lead to another as it always did. It was like an unquenchable thirst. Moderation does not work for me, whether I wanted it to or not. I can’t risk it, because however much I still for some reason romanticise the idea of drinking, in the end that wasn’t how it was for me.
However tempting it is at times, I won’t go back to that.
Thanks for reading!
19 January. 2020
Running has really helped me.
You may or may not have heard of P.A.W.S. and if you haven’t, you might not have been able to identify your feelings or know that this is a condition that affects between 70% and 90% of us in recovery to some degree or other, both emotionally and psychologically.
So what is it?
P.A.W.S stands for Post-Acute Withdrawal Syndrome. It's symptoms affect those of us who were addicted to alcohol or drugs, but it doesn't happen so quickly as you might think, actually occurring after the initial withdrawal is over. In fact, P.A.W.S can occur two months or more after the substance has been removed from the system, and the affects can be felt for weeks, months or years, depending on the individual.
There has been much research into P.A.W.S in association with alcohol addiction, with medical reports being published since the 1990's so it isn't a new thing, but it isn't hugely common knowledge either. In fact, I think it is one of the most important factors of recovery, one that you should be prepared for, and I for one certainly didn't know anything about it beforehand.
As a sedative, alcohol decreases brain activity, and of course, the brain comes to see that as normal. Once you remove that inhibitor your nervous system can go into overdrive. There are a lot of symptoms associated with P.A.W.S, and each of them individually are quite normal and common. The accumulation and severity of them is down to physical differences in people, the type of substance that is causing the addiction and the amount that is taken. The effects come and go, lasting for a few days before easing up again, which can be a bit of a rollercoaster, but if you are prepared from them, it can make your recovery more successful.
Here’s a list of the main symptoms:
• Stress - The effects of P.A.W.S. can leave you with a low tolerance to cope with stress. Even the smallest thing to other people can seem like a really big deal, and considering you've probably given up your biggest coping tool, it is easy to understand why things are more difficult. New coping strategies are the way forward here, but believe me when I say, it takes time.
• Concentration difficulties - yep, I had problems stringing coherent sentences together at times, it seemed like I was losing my mind. I also used to forget what I was saying, mid-sentence. (I still do that sometimes!) It seems some of the neurotransmitters in the brain have to fight back and repair themselves in order for us to regain our ability to think clearly. The good news is, it is usually only temporary.
• Mood swings - I don't know about you, but I had them when I drank too. When I stopped they just got much more tearful.
• Cravings - Although the physical addiction might have worn off, there might (for some time) be psychological cravings which might try to tempt you back. Don’t give in to them, they get weaker with time.
• Anxiety - so not only is our brain learning to be without something that helped to keep it calm, but it is also having to adapt to function without it going forward. This can make you feel terribly anxious.
• Depression - these addictive substances have a lot to answer for! Your brain needs to readjust to learn to be without whatever it is you used to take. When you stop it is a shock to the system, however prepared you are. Again, it is normally just a temporary set-back.
• Insomnia and sleep disturbances - I was told I would sleep better when I stopped drinking. I do now, but it took a long time to get there. Not only do many addictive substances affect our sleep patterns, but our subconscious thoughts, like wanting a drink, can affect our dreams when we finally do drift off. It can be a bit of a nightmare. Sorry!
• Anhedonia - (the ability to find pleasure in normally pleasurable activities). Most addictive drugs affect neural pathways. When we stop taking them, it takes a while for the brain to balance out again and start to make normal levels of chemicals that make us feel good again. Until then things can be tough.
What can you do to help?
• Knowing that these symptoms are possible, and that they may be long term can help, if you aren’t expecting them, it can be easier to relapse.
• By gradually reducing the amount of alcohol consumed before stopping altogether, the intensity of the withdrawal may be lessened, although long term symptoms still seem to be quite strong. Try to remember that these symptoms may come and go, and although not pleasant, it is a normal part of recovery.
• Exercise can help, not only as it helps your body and brain recover, but as a bare minimum, it can work as a distraction to the way you are feeling.
It might seem a bit doom and gloom, but after I got to about two years of sobriety, I really began to wonder if my anxiety would ever get better. It got me down. I was meant to be healing and I still felt like a nervous wreck, in many ways, I actually felt at times worse than I did when I was drinking, which made me sad, because I was doing all the right things. Learning about P.A.W.S. helped. Having a reason, a cause, meant that I wasn't going mad and it wasn't my fault. It meant that my brain was healing. Other people might not understand, but I do and that helps. I would say after three years, I began to feel different and a lot better than I had in a long time. But everyone is different and not everyone will experience this for the same time I did. I think I am a minority in that!
If you are in recovery or experiencing any of this, then good luck, my thoughts are with you.
Once again, thank you for reading.
14 January. 2020
I’m a worrier, I always have been. I think some people are more predisposed to worry than others, and yet, I also think it is influenced by our upbringing and experiences too. I can’t say what made me the way I am, because I don’t know. I just know that without wishing to, my mind sort of jumps to a worst case scenario before I’ve had time to think about the other options. It’s quite annoying, as I’d prefer to be more easy going and worry free, but it is something I am trying to work on.
Anxiety for me used to be worse, it was always there bubbling away under the surface. The only thing that helped keep a lid on it was drinking wine, but of course I stopped doing that when it became a bigger problem than the anxiety was. I didn’t realise that stopping would lift the lid and release all this anxiety that hadn’t been dealt with. It suddenly seemed so much worse. Probably because it was. A vicious circle can be created when you use alcohol to help mask the symptoms of anxiety. At first, it will give you a calm feeling as the alcohol affects the brain, but when it begins to wear off, you are often left feeling worse than you were before. Alcohol can even trigger panic attacks, something you don’t associate with something that is supposed to be fun or relaxing.
The fact is that alcohol affects neurotransmitters in the brain as well as the level of serotonin which can badly affect anxiety, and as the alcohol in your body wears off, it is likely you’ll feel more anxious than you did to start with. This ‘alcohol-induced anxiety’ can last up to a whole day after drinking, and it is this after affect, with long term drinking especially, that can lead to you reach for another drink to numb the feeling as it starts to build again.
There has been a lot of research into the links between those who suffer from anxiety and excessive alcohol consumption, I know, because I have read almost everything I could get my hands on. It is suggested that many people suffering from Generalised Anxiety Disorder (GAD) actually turn to alcohol as a way of self medicating, but as mentioned above, in the long term, this only worsens their conditions. Reliance on alcohol as a means to cope with anxiety and other symptoms can mean you build a greater tolerance, therefore increasing the amount you drink. The cycle follows that the anxiety also increases and again, so does the amount you drink. Alcohol has a number of side effects that can cause panic attacks, including an increased heart rate, low blood sugar, dehydration and increased stress on your organs. It’s no wonder when you’re feeling over-whelmed and under pressure, that you might pour yourself another. The long term use of alcohol like this can be detrimental not only to your physical health but your mental health too. That calm feeling is harder to get and takes a larger quantity of drink to get you there. Overtime, you put more and more stress on your body and your mind.
Living without a buffer to your emotions and feelings is hard, stopping drinking is just the first part of the journey. Learning to sit with your emotions is the hard part. Learning not to be so reactive and sitting it out, waiting for the panic to pass, knowing you can come out the other side, that’s where the challenge comes in. It’s also where you begin to find yourself again. So stick with it, and I promise, it will get easier. Just give it time.
Much love and thanks for reading.
Thanks for reading!