[Guest Blog by Rick Kuplinski]
The beginning of a new year for many people is a time for resolutions, often a pledge to stop doing something (if not forever, then at least for a while). For an estimated 13 percent of American adults this includes participation in “Dry January,” which is a vow to abstain from drinking alcoholic beverages for 31 days.
Maybe you are participating, or considered participation, in this year’s Dry January, either for alcohol or another intoxicating substance, including legal cannabis. Perhaps it is because you’ve grown concerned about the costs of your something-something vs. its diminishing benefits. Maybe you’ve had some recent “wake up calls” that signaled potential trouble with your level of use. Or perhaps you are just curious about what it will be like to take a little time off.
If so, congratulations. You recognized the need for a change and had the courage to act. Now, however, let’s talk about February. That’s because what comes next is important to consider, especially if fulfilling your vow of one month’s abstinence was too difficult and/or you remain concerned about the effects your substance of choice is having on your longer term health and well-being.
If this describes you, here are some things to know:
If “Dry January” was a good idea, then perhaps so is considering change for the longer term. Whatever your level of success with Dry January, give yourself a gut check before going back to (or nearly back to) your former level of use in February. Reflect upon the thoughts, the experiences, or the evidence that led you to believe 31 days off was a good idea in the first place. Maybe your instincts tell you that these will continue to be valid concerns. Maybe this is the year you take a closer look at your usage for the rest of year and beyond.
Deciding to address your level of alcohol or other substance use does not require you to consider yourself “diseased” or declare yourself an “alcoholic” or “addict.” These are characteristics of just one approach among many to address problematic use of substances. They are not requirements or prerequisites to your success in meeting your goals for change.
You, yourself, have all the power you need to change (if you want to). If you overuse or have become dependent on alcohol of other substances, making a change can be very challenging. But it is not impossible. You are not powerless. You probably already have had past success changing something about yourself when you were motivated to do so, had a plan, and stuck to it. If you choose to do so, you can enlist the support of others and use faith in a “higher power,” if that it your preference. But even so, your motivation and commitment to manage your own thoughts, feelings, and behaviors are what matters most.
Abstinence is not the only choice for long-term change. The thought of becoming a teetotaler or non-partyer for life is enough to scare away many from making any changes at all. Don’t let that be you. Abstinence for life is not a choice you need to make today. Take it out for an extended test drive. See how it works for you. Some people find they can return to moderate use, while others are surprised to find that abstinence ends up working better for them. And if you struggle with maintaining an extended period of non-use, it might signify the need to explore a wide menu of options for addressing your long-term relationship with intoxicating substances. This can include professional treatment, reducing potential harm, and prescribed medications that reduce the severity of urges.
Practical and non-judgmental support is available. SMART Recovery is a free service that offers information and support for those who want to address problematic substance use, including alcohol, and to improve your overall wellness and lifestyle balance. The SMART Recovery website (www.smartrecovery.org) offers a wealth of information about its secular, evidence-based approach. The website also can direct you to meetings where you can build your skills with the help of trained facilitators and the support of others like you. These meetings are available online, but weekly in-person meetings are available throughout the United States and around the world.
Here’s what you can expect at these meetings: Conditionality. Freedom to set your own goals for change. (No “one size fits all.”) No registration requirements, membership dues, or fees of any kind. No labels. No judgement. No lifelong commitment. Meetings are casual, conversational, and provide training in skills and strategies that you can use immediately.
SMART Recovery recognizes that the power to change lies within you. You’ve already taken the first step by using the occasion of Dry January to contemplate the future of your relationship with alcohol or other substances. As the calendar page turns to February, take the next step to a healthier, happier you.
SMART Recovery is a science- and evidence-informed program that provides educational and peer support to those who want to abstain and gain independence from all addictive behaviors, whether or not they involve alcohol or drugs. The program emphasizes building motivation and self-empowerment skills, employing strategies to control urges, managing thoughts at the root of addictive behaviors and living a healthy, balanced life. Go to the “Meetings” tab at www.smartrecovery.org to find an in-person or online meeting to attend.
