Tag Archives: TO

Boost Your Self Esteem

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“As the holidays come and go, so do the cookies, sweets and feasts. Leftovers fill the fridge and your stomach is full of fatty food. A lot of people gain weight during this time of year because of the celebrations. Its hard not to overeat when your around family that won’t judge you and food that tastes all to good. And just like most of the population in the U.S., we struggle body image issues. While with the new year comes our promises to stay fit and clean in 2014, we can make it a goal to feel better about ourselves in our own body. Working the steps help us cope with the low self-esteem that our addiction may have left us with as we reflect on
our past, but we can also apply these suggestions when letting go of our negative body image.  This is an article from the Healthy Weight Network about how to conquer your self esteem and body image issues.” -Shanti, Robyn

Low Self EsteemIt’s about you

You’re okay just as you are. You are a unique person, capable and loveable, with special talents and strengths, with inner wisdom and creativity – a human being of value. So accept and respect yourself now.Get comfortable with the real you, inside and out. Accept your size and shape, your feelings, yourself, unconditionally. Honor your character, talents and achievements.

No need to work on perfecting yourself. In fact, it can be self-defeating, and a big waste of time. Perfection is a myth. It doesn’t exist in the real world and it certainly doesn’t exist in human appearance. Many women who struggle with eating, weight and body image spend inordinate amounts of energy trying to change their appearance. They make their bodies their life’s work; they put their lives on hold “waiting to be thin.”

Instead of trying to meet society’s impossible standards of female beauty, give yourself affirmations on how special you really are. Find the peace and serenity of your life, buried though it may be under many layers. Accept this place where you are on your life’s journey and live with joy and relish.

  • Recognize that beauty, health and strength come in all sizes. Real beauty encompasses what’s inside, your zest for life, your fun-loving spirit, a smile that lights up your face, your compassion for others, says Carol Johnson, author of Self-Esteem Comes in all Sizes.It’s being friendly, generous and loving, having strength and courage, and respecting yourself just as you are — goals that we all can achieve.
  • Your body is okay. Your size is okay. The good news is that you can change how you feel about your body by changing your self-talk. If you are especially concerned over weight, understand that your body has an opinion of what it should weigh at this time in your life. It regulates weight around a setpoint that may be nearly impossible to change. Recognize how destructive the obsession to be thin is and how it harms the people you love, especially children. Your weight is not a measure of your self-worth. Accepting this can give you new freedom.Cat as Lion
  • Be size positive. Set an example of respect for size diversity. People naturally come in different sizes and builds, and that’s okay. If you are a large woman it’s especially important in our size-focused society to be a role model who radiates confidence, self-respect and friendliness for other adults and children who, sadly, may fear going out in public. Or, if you are a thin person, keeping thin through semi-starvation, remember this means an anorexic personality (anxiety, irritability, depression, inability to concentrate, social withdrawal, isolation from friends and family, preoccupation with food, loneliness, lack of compassion and generosity, self-centeredness), weak and brittle bones, and other serious health issues. Our society is currently obsessed with thinness, which hurts us all. When will this nation come to its senses, reject size prejudice, accept a wider range of shapes and sizes, and focus on health rather than weight? We each can do our part to bring about this healthful change.
  • Dress for successDress in ways that make you feel good, that make your own statement and, most of all, that fit now. Clean out your closet of clothes that don’t fit; clothes you can wear only during dieting bouts. Give away or store too-small clothing. This makes room for clothes you will enjoy wearing.
  • Want what you have – contentment. T he secret to happiness is not to get what you want, but to want what you have . Though much underrated today, contentment has long been valued in world religions and philosophy. Realizing the full measure of our abundance can bring true happiness.
  • Keep a gratitude journal. Have you inventoried the richness of your life assets? Try it. Add to that inventory and each day write down three things you are grateful for in your gratitude journal. It can be humbling to realize the abundance of riches we have, and how much we take it for granted. The everyday joys of family, friends, home, community, country, health, work and the wonder of nature are all around us. Contemplating this can bring you deep serenity.
  • Learn and practice relaxation techniques. Relaxation relieves stress and enhances our lives. Stress overload is linked to many health problems, such as exhaustion, insomnia, headache, diarrhea, anxiety, restlessness, depression, abuse of alcohol, increased risk of heart attack and weakened immune system. Relaxing is like re-booting a stressed-out computer. Everything works better afterward.
  • Choose self-care. Set aside time every day for yourself. T ake time for self-care and healing. Invest in small things that enrich your life: listening to music, reading a novel, napping after lunch, laughing with your spouse or best friend, eating a nourishing meal, telephoning a friend, taking a stretch break at your desk, enjoying a sunset.
  • Live assertively. Assertiveness allows people to express their honest feelings and opinions comfortably, to be open and direct, without anxiety or guilt, and to obtain their personal rights without denying the rights of others. Assertive persons respect themselves, speak calmly and clearly, maintain eye contact, project their voices, and smile sincerely when they mean it. By contrast, responding to others in passive or aggressive ways involves manipulation that respects neither yourself nor them. (By the way, in lists like this, and of course, this one, read, consider and take what seems best for you at this time in your life – and leave the rest. That’s being assertive!)
  •  Strengthen your social support . Include pleasant and stimulating interaction with others in your day, every day. Maintain nourishing relationships with family and friends. Promote communication and sharing of feelings in appropriate ways. Encourage positive self-talk, praise and support for each other. Getting involved in volunteer work is an excellent way to increase your social network as you lend a helping hand and a helping heart.
  • Shape a healthy balance. You’ll feel better and have more energy when you develop healthy living habits that come so naturally and feel so normal you hardly think about them. Normalize your life by being regularly active and keeping yourself well nourished without dieting. Take care of your health, but don’t obsess over it or struggle for perfection. Find a satisfying balance of wellness and wholeness that works for you at this time in your life and helps you live the way you want.
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Beautiful by Christina Aguilera

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Sometimes we get lost comparing the judgements of others and our view of ourselves. We constantly beat ourselves up for not being what we think others want us to be, expect us to be. But we have to realize that we are who we are, and we are beautiful in our own way. While this song is outdated, it carries a message that stands the test of time. 

Lyrics:

Every day is so wonderful
Then suddenly it’s hard to breathe.
Now and then I get insecure
From all the pain, I’m so ashamed.

I am beautiful no matter what they say.
Words can’t bring me down.
I am beautiful in every single way.
Yes, words can’t bring me down… Oh no.
So don’t you bring me down today.

To all your friends you’re delirious,
So consumed in all your doom.
Trying hard to fill the emptiness.
The pieces gone, left the puzzle undone.
is that the way it is?

You are beautiful no matter what they say
Words can’t bring you down….oh no
You are beautiful in every single way
Yes, words can’t bring you down, oh, no
So don’t you bring me down today…

No matter what we do
(no matter what we do)
No matter what we say
(no matter what we say)
We’re the song inside the tune
Full of beautiful mistakes

And everywhere we go
(and everywhere we go)
The sun will always shine
(the sun will always, always shine)
And tomorrow we might wake on the other side

We are beautiful no matter what they say
Yes, words won’t bring us down, no, no
We are beautiful in every single way
Yes, words can’t bring us down, oh, no
So don’t you bring me down today

Oh, yeah, don’t you bring me down today, yeah, ooh
Don’t you bring me down ooh… today

I’ll be Home for Christmas by Markell Clay

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This is one of my favourite songs. Especially this year because I am not in Illinois to celebrate in the cold of the winter. I get teary eyed thinking about how I am not with some of the most supportive and caring people in my life on such of day of thanksgiving. I will miss them this holiday season but they are always in my heart.

Just for today, let’s stay clean for our families and friends. Through all the pain we’ve caused them, all the heart ache, all the dishonesty— they still found a way to love us and never gave up on us. They have faith in us to live a clean and sober life. Let’s make them proud this Christmas.

Lyrics:

I’ll be home for Christmas
You can plan on me
Please have snow and mistletoe
And presents ‘neath the tree

Christmas eve will find me
Where the love light gleams
I’ll be home for Christmas
And you’ll be in my dreams

I’ll be home this Christmas, darling
I’ll be coming home to you
And there’s nothing in the world
Gonna get in my way

I’ll be home for Christmas
You can plan on me
Please have snow
And mistletoe
And presents ‘neath the tree

Christmas eve will find me
Where the love light gleams
I’ll be home for Christmas
And you’ll be in my dreams
I’ll be home for Christmas
Till then you’ll be in my dreams

The Power of Now by Eckhart Tolle

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The Power of Now

The Power of Now is, to say the least, POWERFUL. Eckhart Tolle does a phenomenal job expressing the importance of the present and how it can change your life. Being in the Now is something I have tried to stress in some of my earlier blogs focusing on meditation and awareness. While meditation is one way to get there, through this book you will find that you can be in this moment every second of every day. Luckily for you, the audiobook is now free for 30 days from Audible.com. This company is affiliated with Amazon and you do have to check out with your information secured for after the trial ends. However, if you listen to it everyday, I promise you can finish it and end the renewal before it comes to bite you. If your still unsure about signing up, you can always head to your local library and find either the book or audio recording there. Anyways, I highly recommend it! Even though there is not much mention of addiction, you will find this book incredibly resourceful. Below is a review from the Audible website.” -Enjoy, Robyn

Review from Audible.com:

To make the journey into The Power of Now you need to leave your analytical mind and its false created self, the ego, behind. Access to the Now is everywhere – in the body, the silence, and the space all around you. These are the keys to enter a state of inner peace. They can be used to bring you into the Now, the present moment, where problems do not exist. It is here you find your joy and are able to embrace your true self. It is here you discover that you are already complete and perfect.

Although the journey is challenging, Eckhart Tolle offers simple language in a question and answer format. The words themselves are the signposts to guide you on your journey. There are new discoveries to be made along the way: you are not your mind, you can find your way out of psychological pain, authentic human power is found by surrendering to the Now. When you become fully present and accepting of what is, you open yourself to the transforming experience of The Power of Now.

 

 

How to Scare Your Nightmares

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“When I was in rehab I was cursed with using dreams. I went to one of my conselours and told her how it effect me; I felt helpless, I felt guilty and worst of all, I felt scared. She began to explain to me the working of lucid dreaming.

“Lucidity means ‘moment of clarity.’ When paired with ‘dream,’ it defines how one is aware that they are sleeping thereby realizing that they are not experiencing physical reality. This alters the dynamics of dreaming by enhancing the perception of control. Once they are conscious within this state they will be able to change outcomes, people, places, things and heighten senses.

“With practice, I have been able to dream lucidly. I can get out of nightmares by flying away or manifesting someone to help. I can even request to be on a beach in Goa or see an old friend before I fall asleep and immediately have that desire fulfilled. Grant it, sometimes I am not so lucky, I may get there or see them and things go array but the beauty of knowing that it isn’t real allows me to at least attempt a quick fix. I do warn you that the excitement of the awareness may cause you to wake up— sometimes within the dream itself. Thats when things get confusing.

“I am also guilty of requesting types of using dreams in hopes that I will remember whats its like. The first attempt at this scared me so much because it all seemed too real. Where I experienced this high was in my own home, it all was so vivid that I literally could not tell that I was dreaming. That dream frightened me so much that before I go to bed I pray that I do not feel that ever again.” – I hope you find this useful. Please give it a try, you will be amazed at what you can do! Love, Robyn

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Benefits of Lucid Dreaming to People in Recovery from Addiction

Those individuals who manage to break away from addiction face many challenges in recovery. If they fail to overcome these obstacles it will prevent them from finding real happiness; it will also increase their risk of relapse. Any technique that can help strengthen their sobriety is always going to be welcome. Lucid dreaming may be able to do this in a number of ways including:

  • It gives them a safe environment where they can face their inner demons. If people become lucid in the middle of a nightmare they can make a decision to confront their fear. Those dreamers who do this usually report that their nightmare turns into a far more pleasant experience afterwards. When they wake up they will tend to feel like some inner conflict had been resolved. Such a cathartic effect is highly beneficial to people in recovery.
  • People in the first few years of recovery can feel uncertain about the future; they may have no real idea about what to do with their life. Lucid dreaming allows them to come in contact with their unconscious desires and hidden aspirations. The individual can use this information to chart a new course in life.
  • It makes it possible for the individual to use their sleep time productively. They can practice using their new coping strategies or other recovery skills.

Lucid Dream Dangers for Addicts

Lucid dreaming can be highly beneficial but there are potential dangers such as:

  • Some people may be tempted to indulge in fantasies of using drugs or alcohol again. This is dangerous because it will weaken their resolve to stay sober. Relapse in a dream can lead to relapse in reality.
  • It will be harmful if the individual becomes too obsessed with their dreams. They may use it as a means to escape reality; much in the same way that they once used substance abuse.

There is some concern that dealing with the unconscious mind can be potentially dangerous. The worry is that the individual will come across something that they are not yet ready to face. This concern tends to be overstated as most people only report positive outcomes from such contact with the unconscious mind in the lucid dream.

How to Dream Lucidly

Some people will achieve lucidity in dreams without ever making any special effort; they may not have even realized that it was possible to achieve lucidity beforehand. If the individual is trying to induce lucidity it can be difficult; at least in the beginning. Here are some of the techniques that have been show to be beneficial for promoting lucid dreams:

  • One of the most popular techniques for inducing lucid dreams are reality checks. This method requires that people regularly check to see if they are dreaming throughout the day. There are many differences between the real world and the dreaming world, and the purpose of reality checks is to notice these differences. If the individual becomes accustomed to doing reality checks in the waking world they will automatically begin to do them when they are dreaming too.
  • Wake-Induced Lucid Dreaming (WILD) is a far more involved technique. The goal of this method is for the body to fall asleep without the mind losing awareness. One way of achieving this involves setting an alarm so that the individual wakes up 6 hours after falling asleep. They then get up for about an hour. When the individual goes back to bed they will put all their focus on staying aware as they fall back asleep. This method is also known as the wake back to bedtechnique.
  • Mnemonic induced lucid dreaming (MILD) also involves interrupting sleep. The aim here is to wake up during a dream; the person sets their alarm so that it goes off during the middle of REM sleep. Once they are woken up by the alarm the individual will try to recall their dream in as much detail as possible. They will then imagine themselves becoming lucid in this dream. As they fall back to sleep the person will focus their mind on achieving lucidity.
  • There are a number of devices that are believed to help people become lucid in dreams. One gadget involves wearing a special type of cover over the eyes. This monitors for rapid eye movement, and when these occur the device directs flashing lights towards the eyelid. These lights can notify the dreamer that they are asleep. Binaural beats are also believed to help some people achieve lucidity in their dreams.

These Walls by Teddy Geiger

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We all have those days when we are feeling hopeless and confused. When the world seems to be falling around us. But we have to remember that we are not alone. We don’t need to fear, we need to have faith. Faith in ourselves that we can overcome any difficulties. After all, we’ve seen it done before.

Lyrics:

I can’t believe what is in front of me
The water’s rising up to my knees
And I can’t figure out
How the hell I wound up here
Everything seemed okay when I started out the other day
Then the rain came pouring down
And now I’m drowning in my fears
And as I watch the setting sun
I wonder if I’m the only one

[Chorus:]
‘Cause everybody tries to put some love on the line
And everybody feels a broken heart sometimes
And even when I’m scared I have to try to fly
Sometimes I fall
But I’ve seen it done before
I got to step outside these walls

I’ve got no master plan to help me out
Or make me stand up for
All the things that I really want
You had me to afraid to ask
And as I look ahead of me
Cry and pray for sanity

[Chorus]

These walls can’t be my haven
These walls can’t keep me safe here
Now i guess I’ve got to let them down

[Chorus]

I got to break out…
I got to break out…
I got to step outside these walls
There’s love outside these walls
I’ve felt my heart break
But its a brand new day
And I’m not going down
‘Cause I’m stepping out
I’m stepping outside
These walls

Solving a Co-Addiction Relationship

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Being single and sober, especially in early recovery, is suggested by most healthcare professionals and members of Anonymous groups. But sometimes people have been with their significant other for a long time, its hard to let them go, even if its for their own good. When co-addiction is present in a relationship you may find yourself in a mental prison, not knowing what to do. Here is an article from AddictionBlog.com on what you can do.” -Love, Robyn

relationships

Do You Have The Courage?

Most people want out of an abusive situation but somehow cannot muster up the courage. They do not believe they have the self-efficacy to do it. But recovery from co-addiction starts with the first step.

I woke up one morning with a urinary tract infection and my lower back was in excruciating pain. I was sick—physically. I went to look for my doctor’s number on my husband’s phone because mine was dead. I found a text from a guy I knew dealt drugs. My daughter woke up with a stomach ache. The walls were closing in.

  • How could I take care of everyone if I couldn’t take care of myself?
  • Why was this happening to me?
  • What did I do to deserve this?
  • I was trying so hard to help my husband stay clean, and everything that could go wrong, did?

This was my old thought process.

Negative behavior patterns seem harmless. Some people attribute the negativity in their lives to circumstance. They believe their lives are not what they want because of the situation they are in, the person they are in a relationship with, or the job they cannot leave. I used to look at people I admired and thought, “How did they get to where they are?” I felt like a log, drifting down a river just bumping into things along the way. I had no control over my life. I noticed myself complaining to my friends and family about how life was unfair and asking them why I had to go through this when all I ever did was try to help everyone.

This is where co-addiction may take on characteristics martyrdom. A martyr helps everyone else but suffers for it.

Disaster Mode

I have a friend who cannot get out of her own way. When I look at her, I see a person who has two beautiful children, a loving husband, secure finances, lots of help from wonderful parents. When I speak with her, she is always trying a “new diet” to lose weight, she is buying a new product to fill a void, she is stressed, overweight, and complaining about her child. There is always some disaster happening in her life.

Sometimes, I get caught in it. I notice myself feeling negative. I can easily get sucked into the “poor me” role when I talk with her. I noticed the times when I am most happy and successful are when I am “doing” and taking positive steps in the direction of my goals and not talking about them. It is the times between complaining that things start to happen.

Opportunity Is Knocking

If you really want something, you can have it. If you really want out of a situation that is hopeless, if you want it enough, you can find a way out. You will be amazed how opportunities open up when you are open to them. When you set your mind to a goal you can turn complacency into action, by suppressing the thought of why things are not going your way.

No person can have a hold over you, only you can hold yourself back. You can turn your role in co-addiction into role model. When an addict realizes that they no longer have power over you, they will move on and so will you. When you can turn sorrow into joy, pain into gratitude, misery into appreciation for life, and fear into self-confidence, you can make great strides.

You can read hundreds of self-help books and wait for them to give you the recipe for change. The truth of it is, most of us do not take action. We wait for things to change. Nothing gets done unless there is ACTION. The most important thing in stepping out of an ugly situation is the first step. Every situation is unique and inside all of us, we know things we could do to change our lives, we just have to have the guts to do them. Your role model is no different than you. The only difference is they took action. Remember one action can change your whole life.

Just Be Happy

Abraham Lincoln once said, “People are as happy as they make up their minds to be.” It took me a long time to truly appreciate what that meant. I found I could not change those around me but I could change myself.

I woke up one day; and day after day, after day, made one small change that would take me in the direction I wanted to go. I let go of my role as the wife of a person with a rainbow of addictions. I could no longer attempt to change him so I started to change myself instead.

I made a startling observation. The people around me who were happy and comfortable in their own skin weren’t asking other people why their life was not what they hoped. They were not complaining all of the time. They were successful in their own right. Even more startling, was that they were not always talking about it! Although they faced obstacles like everyone else, they were not focused on what was wrong or looking for empathy.

A short time ago, I sat in a place where my life seemed hopeless. I did not wake up one day and change it, but I did wake up one day and change something, and in time, something in me changed.

Part of Me by Katy Perry

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How can you hate a girl that not only walks to her own beats but shares them with the world? This is an empowering song from Katy Perry that can be related to a break-up OR recovery! It’s all about a fresh start and staying true to yourself. Just read the lyrics and interpret it through your own story. You may find a deeper meaning like I do.

Lyrics:

Days like this I want to drive away
Pack my bags and watch your shadow fade
‘Cause you chewed me up and spit me out
Like I was poison in your mouth
You took my light, you drained me down
But that was then and this is now
Now look at me

[Chorus:]
This is the part of me
That you’re never gonna ever take away from me, no
This is the part of me
That you’re never gonna ever take away from me, no
Throw your sticks and your stones,
Throw your bombs and your blows
But you’re not gonna break my soul
This is the part of me
That you’re never gonna ever take away from me, no

I just wanna throw my phone away
Find out who is really there for me
‘Cause you ripped me off, your love was cheap

Was always tearing at the seams
I fell deep, and you let me down
But that was then and this is now
Now look at me

[Chorus]

Now look at me I’m sparkling
A firework, a dancing flame
You won’t ever put me out again
I’m glowin’, oh, whoa
So you can keep the diamond ring
It don’t mean nothing anyway
In fact you can keep everything, yeah, yeah,
Except for me

[Chorus x2]

Get in My Way by Robin Thicke

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This song wants to make you get up and shake your booty. Its so groovy!
Seriously though, Robin Thicke is a pretty cool artist and his old school vibe is really unique in this day and age. If your looking to boost your mood and get pumped, then this is the song for you cause “ain’t nobody that’s gonna get in your way!”

Lyrics:

Come on let’s go ain’t nobody gonna get in my way
I’m gonna make it, no matter what you say
I’m flying by you, better stay on your lane
It’s so deny, ain’t nobody gonna get in my way

Stefy, out of jail
I’m tired of living my own hell
I can see your laughing beyond this cell
Working hard like there’s a gun in my back
I’ll be worth one thousand with the weight of my bet

Come on let’s go ain’t nobody get in my way
I’m gonna make it, no matter what you say
I’m flying by you, better stay on your lane
It’s so deny, ain’t nobody gonna get in my way

Can sesame, this party high
It’s burning feet, it’s meant to be
Inventing my own reality
Working hard like there’s a gun in my back
I’ll be worth one thousand with the weight of my bet

Come on let’s go ain’t nobody get in my way
I’m gonna make it, no matter what you say
I’m flying by you, better stay on your lane
It’s so deny, ain’t nobody gonna get in my way

Baby here’s my chance, the wind got my back
The feeling that the leisure running on down my back
My feet hardly hit the ground
I feel like I’m walking on cloud, I did it
No fear, no war

Come on let’s go ain’t nobody get in my way
I’m gonna make it, no matter what you say
I’m flying by you, better stay on your lane
It’s so deny, no fear, no war

x3

If We Were Mice Who Like to Party…

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Now, Im the last person to condone testing on animals. And by turning them into cute and high virtual cartoons may be harmless, I just want to remind you of what the REALITY is… Anyways, click the image to view an informative and interactive flash video about how drugs and alcohol effect the brain!

Mouse Party