Learning to live in our bodies isn’t easy. We haven’t been kind to them, and often they bear the painful scars of our addiction. Making peace with our physical selves is necessary for our physical survival - but it is also a part of our amends process, an act of self-acceptance and a way we experience freedom, healing and joy. – Living Clean: The Journey Continues
Disconnecting from our physical bodies was once necessary. After all, many of us chose drugs over food, warm lodging and physical safety. There was no way to make peace with the abuse and damage we were doing to our bodies - except to deny, ignore and disconnect from our physical experiences.
Once we stop using mind- and mood-altering substances, disconnecting from our physical experience is no longer necessary. But many of us don’t know the first thing about how to understand and respond to our physical experiences. So here’s a cheat sheet for people who have spent years ignoring their health and denying their physical sensations.
H.A.L.T.
You know that urge to reach for….something, anything! A drink, a drug, something to change your current state? Often, that urge is motivated by a physical need. However, once you’ve detoxed and no longer have a physical dependence on drugs and alcohol, that need is not for an addictive chemical, no matter what the little voice(es) in the back of your head might say.
When you feel the urge to reach for something (especially something that might jeopardize your recovery), it can be helpful translate or break down the messages your brain is receiving from your body. Decode your sensations. Does it seem like it has a physical source? (If the answer is ‘no,’ and your problem is emotional/mental call your sponsor, pull out your program reading, say a prayer or use some tools of recovery.)
The acronym H.A.L.T. can be helpful for people who are inexperienced at the work of caring for physical bodies. It stands for:
Hungry
Angry
Lonely
Tired
(Yes, “angry” and “lonely” are arguably not physical needs, but you’d be surprised how often “hungry” and “tired” feed into them.)
These are some of the most common culprits for causing the physical or emotional discomfort that we often mistake as the urge to drink or drug. If you understand what your body is asking for and provide it, chances are good your urge to use chemicals will subside.
Sometimes you’re not able to provide what your body is asking for, at least not immediately. For example, you’re only halfway through your shift and the nap you need is not an option. And yet, there’s a huge relief in recognizing your experience for what it is. Identify it and try to accept it: “I’m tired, and I don’t have time to sleep.” Then, you’re much less likely to believe the lies of your addiction like “a drug will make you feel better right now.”
Do Not Ignore Physical or Mental Problems
It’s true that, during our drinking/using days, we didn’t need any motivator or excuse to partake. We used drugs or drank when things were good. Or bad. When we were happy and celebrating. Or sad and trying to numb feelings. We know now that it wasn’t external circumstances that caused our addictions.
Still, it seems like there are certain things that are more likely to make us seek the relief of substances. These include physical pain/illness and emotional pain.
You should seek out timely care for injuries and illnesses to find healthy, long-term solutions with guidance from a medical professional. Now that we no longer go to doctors to “prescription shop,” you might be surprised to learn how many non-chemical treatments there are for physical pain, including:
Physical therapy
Steroid injections
Massage
Acupuncture
If your recovery from addiction is overshadowed by physical pain or poor health, the motivation to stay sober can easily falter. You didn’t get sober to be miserable!
This is equally true for addressing depression, anxiety or other symptoms of mental illness. Many of us first turned to addictive substances as an effort to self-medicate. Whether we are experiencing physical discomfort or emotional discomfort, the natural human response is to seek relief. In the past, we usually pursued unhealthy ways to escape. In recovery, you may be able to find relief with the help of a physician who understands dual diagnosis (addiction and mental illness).
Taking care of our bodies is a lot of work, but it gets easier. As you get more practice at interpreting the signals and messages your body provides, you’ll be less likely to misinterpret hungry crankiness as a problem that can be solved by a drink or drug. And, over time, you’ll get better at making decisions that are more life-affirming than destructive, which usually leads to fewer injuries and illnesses.
What have you learned about a sober physical experience? Share it in the comments.