In this episode we welcome in Audrey Carlson, a member of the Twin Cities Kettlebell Club sport team and Licensed Marriage & Family Therapist and addiction counselor. We discuss how kettlebells helped save her and discuss how to build a strategy for dry January (or however your choose to approach it). Here are 10 Tips we discussed:
- Set up your environment for success
- Write down your "whys"
- Get social support
- List out your strategies to replace the behavior
- Identify your internal & external triggers and write them down
- Avoid external triggers as much as possible
- Build structure into your routine
- Experiment with different strategies to find what works best for you
- If you fall off, reflect on why and get started again
- Seek professional help - www.lionrockrecovery.com is the company that Audrey works for (100 percent online professional help); they have links to no-cost support groups for anyone (current clients, alumni AND the general public), including specialized groups for first responders and nurses.
If you're wondering if you may have a substance use disorder, here are the updated DSM 5 Criteria for Diagnosing Substance Use Disorder:
In the past year-
- Taking the substance in larger amounts or for longer than the you meant to
- Wanting to cut down or stop using the substance but not managing to
- Spending a lot of time getting, using, or recovering from use of the substance
- Cravings and urges to use the substance
- Not managing to do what you should at work, home or school, because of substance use
- Continuing to use, even when it causes problems in relationships
- Giving up important social, occupational or recreational activities because of substance use
- Using substances again and again, even when it puts the you in danger
- Continuing to use, even when the you know you have a physical or psychological problem that could have been caused or made worse by the substance
- Needing more of the substance to get the effect you want (tolerance)
- Development of withdrawal symptoms, which can be relieved by taking more of the substance.
Severity of the disorder is determined by the number of symptoms present.
2-3 Symptoms = Mild substance use disorder
4-5 Symptoms = Moderate substance use disorder
6 or more = Severe substance use disorder
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