Irrational beliefs are those that are untrue, don’t make sense, or are harmful to us. While we all have some irrational beliefs, we can learn to recognize them and challenge them. Here are some common types of irrational beliefs that can cause negative feelings and fuel addictive behaviors. 1. Demands—Telling yourself that you “must” or “should” do something often leads to frustration and emotional distress. Having overly rigid demands on yourself or others can lead to disappointment when those demands are not met. Instead, try telling yourself that you “want” or “would like” to do something. 2. Over-generalizations—This is also known as “all or nothing” thinking. Believing that you “always” or “never” do something may lead to feelings of frustration and helplessness. Instead, rec...

Addiction is a Habit? In the traditional addiction approach, which used by almost all treatment programs and support groups in the United States, addiction is a medical and spiritual problem. Attending Alcoholics Anonymous (AA) or other 12-step groups is seen as necessary for recovery. AA’s 12 steps describe how recovery occurs by turning over one’s will and one’s life to the care of a higher power (God, as understood by each individual). A Fresh Perspective But there is an alternative viewpoint, in which addiction in its varying degrees is an extreme version of habit. Overcoming addiction then occurs using the same processes by which one changes other habits. To be sure, severe addiction can result in horrendous consequences, but even severe addiction can be changed using normal hum...

We've all had them - those moments of not feeling like we have enough. For some of us, it's an incessant drive to always have more - to keep up with the neighbors or our friends and make more money, have the best car, acquire the most toys, wear the nicest clothes, have the greatest job... and the list goes on. But it's so important that we take step back from the endless quest for more and remember all the little things to be grateful for - often, it's these things we take for granted which are really the things that bring us the most joy... we just forget to appreciate them. Stop for a moment and think about something simple that made you happy today. In fact, think of three things (this is one time when more is actually better), and recall each one with focused gratitude. Enjoy th...

Whether it's drinking again, using drugs or overeating, people often slip and return to their old ways when they have stressful or emotional situations going on in their lives. Sometimes it’s just uncomfortable feelings that can cause a setback. For others, it’s the opposite: happy times or celebrations can be the triggers. Still, for others, it’s a double whammy: either up or down emotions can trigger addictive behavior. To prevent yourself from going backward or to get back on track if you do have a setback, it helps to first identify your “using and...” connections. That is, identify the situations, thoughts, and feelings that seem to lead you back to your old ways. Is it drinking (using drugs, or overeating) and... coping after a stressful day at the office? managing social di...

One recovery group states, “We know that when your addiction is over, your other problems will probably fade or disappear, and that in a consistently abstinent state, you will find solutions to the problems you face.” Indeed, life tends to get better as you remove a major source of your problems. But some people are really bummed to find out that once they stop using drugs and alcohol, their problems don’t just disappear and they really have to do the hard work of separating using from the stuff of life. In other words, long-term recovery can involve much more than just giving up your drug(s) of choice. It also includes learning how to cope with life’s ups and downs without a glass or bottle in your hand or without turning to drugs. So many of those past associations are strong – for...

 At Practical Recovery, we believe in self-empowerment and creating a life that is enjoyable, fulfilling and healthy. Stop and think: What are some things that make you happy? Taking small steps like the ones below will add to your quality of life. Express gratitude Find meaning in your work Take risks Include small bursts of joy in your day to help you refuel (i.e. listen to your favorite song, think of someone you love, eat a small piece of chocolate) Embrace silence Volunteer and expect nothing in return Invest in your body (sleep, exercise, nutrition) Avoid comparing yourself to others    

Sometimes as we get further away from our addiction, we begin to notice a disconnect between who we were and who we are. Recovery can bring with it an entire lifestyle change including new friends, new associations, new values and new ways of interacting with our environment. It’s not uncommon to feel as though there is a dichotomy between two versions of our self; a division between who we were in the past and who we are in the present. And, naturally, we might feel as though our past self is out of place in the way we live our life now. It can be tempting to tuck that part of us away; to erase that part of our history and pretend it didn’t happen. And that makes sense – we aren’t that person now and don’t want to be judged based on something some people don’t understand. Maybe we h...

By Tom Horvath, PhD, ABPP All species aim to survive. They do so by seeking out some experiences and avoiding or escaping others. The behaviors associated with addiction and recovery can be understood in this larger context of survival, approach and avoidance. The implications of an evolutionary perspective for addiction include new definitions for commonly used addiction terms, and a revised approach to addiction treatment and recovery. Addictive Behavior: Primary addictive behavior is pleasurable survival behavior. All species engage with the environment in order to survive. Depending on the level of consciousness of the species, the repetitive involvement with these essentials is experienced as pleasurable. Survival essentials include food, sex, and in some mammals attachmen...

By Devon Berkheiser You can build trust again! Often, building trust with loved ones is a significant part of the recovery process. It’s not uncommon for people in the midst of an addiction to engage in lying, sneaking, and other behaviors that create a loss of trust in relationships. While it can be daunting to think about repairing your important relationships, here are 5 ways to help you manage the process: 1. Be patient First and foremost, recognize that rebuilding trust takes time. Addictive behaviors may have occurred over a span of many years, so it’s not realistic to think that you’ll be able to regain trust immediately. Your friends and family members have their own feelings to work through, so give them time and space for that. It’s normal to want to make things better...

By Devon Berkheiser, Psy.D. Recovery is a major change that affects your entire lifestyle. When your energy is not spent on obtaining or using a desired substance, you might wonder what to do with your time or how to exist in “normal” life. Additionally, it’s common for people in early recovery to experience something of a slump after the first few weeks of sobriety. Perhaps you were expecting everything to be magically better once you got sober, but instead feel disappointed with the somewhat mundane nature of life in recovery. Although it can be a big transition, there are some things that you can do in order to make the adjustment to regular life easier. Here are 5 tips for getting used to normal life: 1. Learn to tolerate boredom and discomfort While we all want to experien...