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Less Alcohol - DECEMBER 2019 - One Day at a Time

MissMayMissMay Posts: 1,107Member Member Posts: 1,107Member Member
Do you want to drink LESS

Do it because it's a lovely thing to do for yourself!

I bet thinking a day off is a sort of punishment hasn't been working.

Be kind to the person you will wake up as.

Join us in drinking LESS (whatever that means for you) one day at a time, as we continue to support and learn from each other.

▪MFP LESS ALCOHOL ONE DAY AT A TIME RESOURCE & GENERAL INFORMATION LIST▪

USING OUR THREAD:
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•Join us at any time - this is a day to day challenge.
•Set your own goal - this thread is about drinking less and you decide what that means to you.
•There are no scheduled check-ins - post as often or as little as you want or need.
•AF is an acronym for Alcohol Free. For others commonly used on this site see - https://community.myfitnesspal.com/en/discussion/1069278/acronyms-and-terms-for-new-mfp-members-v-6/p1
•To follow this thread easily, bookmark it by clicking on the star at the top right of this thread.
•Remember that we are here for you and care about you. Check in with us when you have time and let us know what you need!

TIPS & OBSERVATIONS FROM OUR MEMBERS:
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•Getting Started or Starting Over - The Early Days
•Some people find it easier to set small attainable goals at the beginning to help boost confidence.
•If you have been drinking daily the first days will be some of the hardest and drinking again will feel like a cure but it delays the relief that only time can provide.
•There will always be a reason to delay the start/restart of your journey.
•For those ready to commit to being alcohol-free permanently, the videos on YouTube by Craig Beck will help. He also has a program you can join.
•You may experience mood swings and anxiety during your first two weeks. It is suggested you try and focus on the benefits of your goal.
•Cravings are said to last only 6 minutes, so find something to distract you like arming yourself with alternatives: tea, mock-tails, activities, etc.
•You may find that filling the time you drink with other activities like exercise or hobbies can be a helpful distraction.
•If you find them tempting try and avoid events/outings that will have drinking for a time.
•Don't let pride or shame keep you from asking for the help you need.
•Sometimes talking it out or posting your thoughts/feelings/struggles may help you work things out for yourself.
•It is okay that you don't always have all the answers.
•Some days will be easier than others.
•You may have initial/increased sugar cravings.
•You should never take a day that you have lived up to your goals for granted.
•Celebrate the smaller victories too. Less alcohol is still less alcohol even if your goal was zero at that moment.
•Once you begin sticking to your goals for one day to many days you should believe you are capable of the same and more because you are.
•Failure is not giving in and drinking. Failure is to stop trying to accomplish your goals.
•Annie Grace (This Naked Mind author) has a free program on her website (https://www.alcoholexperiment.com/) called the 30 day experiment which can be joined anonymously.

Life with Less Alcohol:
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•It can be helpful to educate yourself with books and web research (Some suggested books and links listed below).
•There is no benefit to comparing yourself to others because this is a personal journey.
•You may often feel conflicted. You will know that there are numerous real benefits to sticking to your goal while at the same time think that alcohol is an important part of stress relief, relaxation, celebration, etc.
•You may feel punished by not drinking or drinking less but that feeling usually fades with time.
•Sometimes drinking less or quitting will strain friendships that centered around alcohol.
•Having a list of reasons to stick to your goals handy for yourself can be helpful. Some lists have included remembering how bad it feels to have a hangover, excess/unwanted calories, having a racing heart during the night, sleeplessness, anxiety, and depression.
•It is a good idea to have a plan for how you might deal with various tempting scenarios before engaging in a social situation.
•Self-Reflection is an important part of the journey. Once we figure out why we drink we can hopefully use that information to form new habits and make better and more mindful decisions.
•Sometimes doing something nice for yourself like a little reward for a success makes the journey easier.
•You will see many helpful suggestions and ideas that work for some people. However, finding what tactics work for you may involve some trial and error.
•It is not uncommon for certain activities that were once combined with alcohol to trigger temptation. Many have said that outdoor activities in warmer weather made alcohol very tempting.
•Many that have spent time with no alcohol after drinking again realized that it doesn't enhance experiences like they once believed it did. Some have said they no longer like the taste.
•Don't forget how sticking to your goal has made your life better and remember it to motivate you again if you fall off your path.
•If you begin drinking daily again whether planned like a vacation or unplanned you may once again face a struggle to get it under control.
•For some people it is easier to not drink than it is to moderate drinking. Others have found moderating impossible.

Reported Benefits of Less or No Drinking: (Results may be incremental, and/or they may vary)
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•Improved sleep after 2,4,7,10,& 60 days
•Improved skin/complexion after 10 days
•Improved ease in weight loss. Not only from the savings of alcohol calories but some report making poor food choices after drinking.
•Increased energy after as few as 2 days
•Increase in other fun activities. Some have found that daily drinking became their main recreational activity and their world was decreased in size.
•Increased productivity
•Reduction of high blood pressure
•Lower resting heart rate
•Less Acid Re-flux
•Significant financial savings
•More creativity
•More productivity
•Better relationships with family

When Alcohol Is Used for Avoidance (by @Orphia):
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•We drink to ease the stress of the working day, to avoid it.
•We drink to avoid anxiety in social situations.
•We drink to avoid making decisions about not drinking.
•The Takeaway on Avoidance, our problems don't go away if we avoid them. We need to learn to face them.
•Having a clear head makes our problems seem much smaller.
•Having a clear head makes problems easier to solve.

How to Be Kind to "Tomorrow You" (by @Orphia):
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•Instead of lumbering with guilt, headaches, and poor nutrition hangovers in the morning, Think of think how nice it would be not to feel that way tomorrow.
•Worry about "me" and don't let "tomorrow Me" feel awful.
•Instead of thinking alcohol is something nice to have *now*, think of *NOT drinking* as something nice we can do for the person we are when we awaken in the morning.
•Do you bank calories for a festive occasion? (Handy tactic) We can bank a good mood for when we wake up.
•We need to have sympathy for "Tomorrow You" and be kind to her/him.
•Don't look at a day without alcohol as a punishment for being bad or having no willpower.
•Not drinking is a lovely, sympathetic gesture towards the person we are now, and whom we will wake up as.
•You’d be kind to a stranger. Be kind to "Tomorrow You".

LINKS:
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•Mydrinkaware:
https://www.mydrinkaware.co.uk

•A Sharing Site for Women:
http://www.drinkingdiaries.com/about/

•General Information/Blog Sites:
https://thesoberschool.com/
http://www.hipsobriety.com/
https://joinclubsoda.co.uk/
https://thisnakedmind.com/blog/
https://alcoholmastery.com/blog/

•Sobriety Blog:
http://mummywasasecretdrinker.blogspot.com/

•The Thirty Day Experiment:
https://www.alcoholexperiment.com/

•Ten Things That Helped Me Quit Booze:
https://unpickledblog.com/2017/01/04/replacement-behaviours-ten-things-that-helped-me-kick-booze/?wref=tp

•The Neuroscience Behind How We Make Decisions:
https://www.psychologytoday.com/us/blog/the-athletes-way/201505/the-neuroscience-making-decision

•Summary of Book on Addiction:
https://drgabormate.com/book/in-the-realm-of-hungry-ghosts/

•Article on the Difference Between Being an Alcoholic and Really Liking to Drink:
https://www.self.com/story/alcoholic-or-just-really-like-to-drink

•To the Mom questioning her drinking habits:
http://www.scarymommy.com/questioning-drinking-habits/

•Guided Meditations:
http://marc.ucla.edu/mindful-meditations

ALTERNATIVE DRINKS:
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•Overnight Cold Brew Iced Tea:
https://www.splendidtable.org/story/you-can-cold-brew-iced-tea-while-you-sleep

•Mocktail Recipes:
https://www.allrecipes.com/recipes/1822/drinks/mocktails/
https://www.foodandwine.com/cocktails-spirits/mocktails
https://www.townandcountrymag.com/leisure/drinks/how-to/g785/best-mocktail-recipes/

APPS:
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•Daybreak iOS link. A Deakin University study of hundreds of health apps found that Daybreak is one of only four that have proven effective and provide quality assistance.
•Dry Days by AlcoChange iOS is for those who want to cut down or cut out the booze throughout the year, while seeing the impact it has on your health and wallet.
•nomo - Sobriety Clocks iOS - In addition to an alcohol clock and monetary savings this app lets you check in and do a sobriety exercise if you're tempted, and connect with accountability partners.
•Sobriety Counter - Stop Drinking (Sobriety Counter - EasyQuit pro version) Android- Provides health stats, money saved, games to distract you, motivational tips, and several other features

BOOKS:
▪▪▪▪
•The Naked Mind by Annie Grace
•Alcohol Lied to Me by Craig Beck
•Rational Recovery by Jack Trimpey
•The Unexpected Joy of Being Sober by Catherine Gray
•The Liars Club, Cherry, and Lit by Mary Karr (3 different publications)
•Kick the Drink...Easily by Jason Vale
•Drinking: A Love Story by Caroline Knapp
•Being Sober: A Step-by-Step Guide to Getting To, Getting Through, and Living in Recovery by Harry Haroutunian
•The Easy, Illustrated Way to Quit Drinking by Alan Carr
•Alcohol Explained by William Porter


Credit and thanks to the MFP Less Alcohol One Day at a Time participants
For their willingness to share their insights and resourcefulness in finding this information
«134567

Replies

  • dawnbgethealthydawnbgethealthy Posts: 1,153Member Member Posts: 1,153Member Member
    I'm in. Thank you @MissMay :)
  • dawnbgethealthydawnbgethealthy Posts: 1,153Member Member Posts: 1,153Member Member
    1 year on this thread as of November 28.19
    My goal is 16-20 AF days for the month.
    I didn't get there in October, ended up with 10 or 11AF days - but lost weight.
    November tally 19AF days out of 30 days. Pleased with that, but didn't lose any weight. go figure!
    New month : - )

    December 01 -

    Running Tally:
  • dawnbgethealthydawnbgethealthy Posts: 1,153Member Member Posts: 1,153Member Member
    1 year on this thread as of November 28.19
    My goal is 16-20 AF days for the month.
    I didn't get there in October, ended up with 10 or 11AF days - but lost weight.
    November tally 19AF days out of 30 days. Pleased with that, but didn't lose any weight. go figure!
    New month : - )

    December 01 - 3 drinks

    Running Tally: 0 AF days out of 1 day
  • dawnbgethealthydawnbgethealthy Posts: 1,153Member Member Posts: 1,153Member Member
    @LoveyChar
    I don't understand. So there is a spot and they are not doing a biopsy, just waiting to see if there is a change??!!
    You have to wait 6 months?? This doesn't seem right.
    Really concerned!
  • MissMayMissMay Posts: 1,107Member Member Posts: 1,107Member Member
    whitpauly wrote: »
    I'm in
    January-0 drink days
    February-2 drink days
    March-0 drink days
    April-0 drink days
    May-0 drink days
    June-2 drink days
    July-7 drink days(in a row!)
    August-0 drink days
    September-0 drink days
    October-0 drink days
    November-0 drink days
    Hope December is easy,when I drank in July it was a full on bender,just thinking about it makes me queasy but there's always that "pull" around the Christmas season that makes me forget how sick I get and how hard it is for me to control drinks once they start, hope everyone has a fab day💖

    @whitpauly I feel your tension. When you can think about the incident and start to feel ill that is a sign. Yes it is easy to binge drink. You take the first drink and then the next drink takes a drink, and then the next drinks take you. This is a profound quote that hits a deep nerve. Be strong.
  • MissMayMissMay Posts: 1,107Member Member Posts: 1,107Member Member
    Womona wrote: »
    @LoveyChar I hope that whatever it is, it’s benign! Thinking of you.

    I’m in for December! I’m pretty happy about November. 16 AF days out of 30. Only had one day when I had more than one when I drank- and that was Thanksgiving, but two in 6 hours so not horrible. Then I basically collapsed into a heap after hosting and having houseguests! Celebrated a birthday on Friday, ordered a 2nd wine, and then said “what am I doing? I don’t want to drink this!” I just can’t do two glasses anymore!

    Almost reached for a glass of wine to help get rid of the last open bottles of wine from Thanksgiving, but stopped myself because I am not a garbage dump!

    Thinking of you all as we go into the holiday season! I think if we plan for our drinks and holiday goodies, we will meet our goals!

    Welcome back @Womona, wishing you great success in Dec. You did well in November from your post.
  • MissMayMissMay Posts: 1,107Member Member Posts: 1,107Member Member
    I’m in! November was good for me I took several weeks off from wine, lost weight and felt good. I’ve had wine a few days the last week for the holidays and I’m eager to not let it creep back up to a daily thing. This month we have at least four parties so I am trying to conserve all drinking days to those celebrations and staying AF in between. Also no wine equals extra calories for holiday treats!

    That is super you are shedding some pounds. It always makes a difference to see the scale number go down. Nice job.
  • MissMayMissMay Posts: 1,107Member Member Posts: 1,107Member Member
    1 year on this thread as of November 28.19
    My goal is 16-20 AF days for the month.
    I didn't get there in October, ended up with 10 or 11AF days - but lost weight.
    November tally 19AF days out of 30 days. Pleased with that, but didn't lose any weight. go figure!
    New month : - )

    December 01 - 3 drinks

    Running Tally: 0 AF days out of 1 day

    Happy one year anniversary on here @dawnbgethealthy. You have done so well, with only a few bumps to hurdle. You know there is a stress hormone that keeps you from losing weight? Just another fun fact we have to try to beal with in life. 😬
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