The Pathways to Sobriety Workbook
Author: William Fleeman
Author William Fleeman believes chemically dependent people use drugs to transform painful feelings like anxiety, fear, and depression into pleasurable feelings like confidence, courage, and elation. This book helps readers unlearn this destructive pattern through a cognitive/behavioral approach. Chapters cover self-assessment, steps of recovery, what to avoid, methods and skills, anger and forgiveness, relapse prevention, and more. Includes 18 self-help lessons, which can be completed in18 to 20 weeks or less.
Table of Contents:
Introduction | 1 | |
The Problem | 1 | |
Pathways to Sobriety: A Solution | 1 | |
What Is Pathways to Sobriety? What Is The Pathways to Sobriety Workbook? | 1 | |
How Should You Use This Workbook? | 2 | |
Compatible with Twelve-Step Programs | 2 | |
How Long Will It Take to Complete the Workbook? | 3 | |
How Long Will It Take to Heal from Your Addiction? | 3 | |
What You Should Do First | 3 | |
What You Need to Know about the Withdrawal Syndrome | 3 | |
To the Person Struggling to Recover from Addiction | 4 | |
To Family Members and Significant Others | 5 | |
Part I | Understanding the Problem | 7 |
Chapter 1 | The Basics | 8 |
Why People Use Alcohol and Other Drugs | 8 | |
History of Alcohol and Other Drug Use | 8 | |
Classes of Drugs | 9 | |
Signs and Symptoms of Physiological Addiction | 9 | |
History of Addiction Counseling | 9 | |
Recovery Models: Abstinence vs. Controlled Use | 10 | |
Pathways to Sobriety | 12 | |
Relapse Prevention | 12 | |
Chapter 2 | Bill's Story | 13 |
Chapter 3 | Bill's Recovery | 38 |
Chapter 4 | The Self-Assessment Process | 64 |
The Importance of Self-Honesty | 64 | |
Conclusion | 68 | |
Self-Agreement | 69 | |
Chapter 5 | Understanding the Nature of Addiction | 70 |
Social Use vs. Abuse and Addiction | 70 | |
What Is Addiction? | 71 | |
Developing Tolerance to Alcohol and Other Drugs | 73 | |
Addiction as Learned Behavior | 74 | |
How Did You Learn Your Addiction? | 74 | |
Patterns of Alcohol and Drug Use and Abuse | 75 | |
Addiction and Grief | 75 | |
The Five Stages of the Grief Process | 76 | |
Traumatic Events and Addiction | 77 | |
Part II | Understanding the Process of Recovery | 79 |
Chapter 6 | The Eight Parts of the Whole Self | 80 |
The Eight Parts of the Whole Self Compared to an Eight-Cylinder Engine | 81 | |
The Biological (Physical/Emotional) Part of the Self | 81 | |
The Environmental Part of the Self | 84 | |
The Behavior (Actions and Words) Part of the Self | 86 | |
The Skills (Learning) Part of the Self | 87 | |
The Values/Goals Part of the Self | 88 | |
The Beliefs Part of the Self | 90 | |
The Mission Part of the Self | 91 | |
The Transcendental Part of the Self | 92 | |
Chapter 7 | The Eight Principles of the Pathways to Sobriety Recovery Program | 94 |
Principle 1 | Admitting to the Problem | 94 |
Principle 2 | Making Recovery Choices | 95 |
Principle 3 | Recognizing That the Use of Alcohol or Other Drugs Is Never Justified | 98 |
Principle 4 | Learning New Techniques | 99 |
Principle 5 | Choosing New Beliefs | 100 |
Principle 6 | Setting Meaningful Goals | 100 |
Principle 7 | Finding Our Purpose | 101 |
Principle 8 | Being Fully Committed to Recovery | 102 |
Chapter 8 | Motivating Yourself to Change | 104 |
Motivation Script | 105 | |
Chapter 9 | Relapse Prevention | 113 |
Understanding the Relapse Process Using the Niagara Falls Metaphor | 113 | |
The Five Stages of the Relapse Process | 116 | |
Chapter 10 | Interrupting the Relapse Process | 124 |
Will You Ever Forget Your Alcohol or Drug Habit? | 124 | |
Three Steps to Interrupt the Relapse Process | 125 | |
Part III | Changing Your Behavior | 131 |
Chapter 11 | Basic Considerations | 132 |
Nutrition | 132 | |
Sleep and Rest | 133 | |
Physical Exercise | 133 | |
Relaxation | 134 | |
Maintaining a Schedule | 136 | |
Chapter 12 | Skills | 138 |
Maintain a Positive Mental Attitude | 138 | |
Learning the Techniques | 140 | |
Chapter 13 | What to Avoid | 149 |
Avoid Alcohol and All Other Drugs | 149 | |
Avoid People, Places, and Situations Where Drinking or Drug Use Takes Place | 150 | |
Avoid Media Images That Promote Alcohol and Drug Use | 152 | |
Chapter 14 | Advanced Methods and Techniques | 154 |
Relapse Cues | 154 | |
Change Your Posture, Breathing, and Voice to Manage Cues and Triggers | 158 | |
Recite a Brief Poem | 160 | |
Read a Joke Book or a Book of Cartoons | 160 | |
Take a Timeout | 161 | |
Go to a Pathways to Sobriety Meeting | 162 | |
Establish and Use an Empowerment Cue or an Aversion Cue | 163 | |
Part IV | Changing Your Mind | 169 |
Chapter 15 | Values | 170 |
The Power of the Subconscious Mind | 170 | |
Values, Addiction, and Recovery | 171 | |
Valued Things and Valued Activities vs. Valued Feelings | 171 | |
Identifying Valued Things and Activities | 175 | |
Identifying Valued Feelings | 175 | |
Putting It All Together | 178 | |
Consequences of Relapsing into Active Use of Alcohol or Other Drugs | 180 | |
Conclusion | 181 | |
Chapter 16 | Goals | 182 |
What Is a Goal? | 182 | |
Steps to Successful Goal Setting and Achievement | 182 | |
Recovery Goals and the Eight Parts of the Whole Self | 185 | |
Moving Toward Your Goals | 188 | |
Setting a Goal to Maintain Your Recovery | 189 | |
Chapter 17 | Beliefs | 191 |
What Are Beliefs? | 191 | |
How You Acquired Your Beliefs | 192 | |
Why You Must Change Some of Your Beliefs | 192 | |
Beliefs and Addiction | 193 | |
How to Change Beliefs about Alcohol and Other Drugs That Keep You Stuck in the Addiction Process | 194 | |
Acquiring Positive Beliefs about Yourself, Others, and the World | 197 | |
Beliefs about Death | 199 | |
Chapter 18 | Life Mission | 202 |
What Is Your Life Mission? | 202 | |
The Story of Viktor Frankl | 203 | |
How to Discover Your Life Mission | 204 | |
Why Should You Write Down Your Mission Statement? | 204 | |
Mission Support | 206 | |
Chapter 19 | The Transcendental Part of the Self | 209 |
The Importance of the Transcendental Part | 209 | |
What Kind of Transcendental Belief System Should You Adopt? | 210 | |
Nonreligious Transcendental Philosophy | 211 | |
Chapter 20 | Forgiveness | 214 |
The Importance of Forgiveness | 214 | |
Forgiving Others | 216 | |
Forgiving Yourself | 217 | |
Self-Contract | 219 | |
Chapter 21 | Conclusion | 221 |
Appendix A | Your Story | 223 |
Appendix B | The Pathways to Sobriety Self-Help Program | 233 |
Overview: What Is Pathways to Sobriety? | 233 | |
The Pathways to Sobriety Mission | 233 | |
Pathways to Sobriety Members | 233 | |
The Pathways to Sobriety Mentor Program | 234 | |
Appendix C | How to Start a Pathways to Sobriety Group in Your Area | 235 |
First Steps in Starting a Group | 235 | |
Pathways to Sobriety Materials | 236 | |
Pathways to Sobriety Group-Structure Guidelines | 236 | |
Pathways to Sobriety Meeting Facilitator's Guide | 238 | |
The Eight Principles of the Pathways to Sobriety Recovery Program | 241 | |
The Pathways to Sobriety Rules | 242 | |
The Pathways to Sobriety Definition of Addiction | 243 |
See also: Magic Lantern Guides or AutoCAD 2008 and AutoCAD LT 2008 Bible
The New Age Herbalist: How to Use Herbs for Healing, Nutrition, Body Care, and Relaxation
Author: Richard Mabey
We have all grown increasingly aware of the potential -- and documented -- dangers of the chemical toxins that surround us. The New Age Herbalist is a compendium of healthy alternatives, an indispensable guide for contemporary natural living. Created by a team of experts, it offers:
A full-color illustrated glossary of more than 200 herbs, describing their properties, active ingredients, and traditional uses around the world A guide to using herbs for scent, for decoration, and even as chemical-free housekeeping aids Tips on using herbs for skin care and beauty, by making natural shampoos, lotions, soaps, and cosmetics A review of culinary herbs, with some unusual recipes that use familiar herbs in delightful new ways An examination of the growing science of herbal healing, discussing herbal remedies -- including stress relievers -- and the scientific research that validates them A complete herb gardening plan, with advice on choosing symbiotic herbs, designing and scheduling plantings, and preserving the harvest by freezing and drying Fascinating, authoritative, packed with information presented in a stunning visual style, The New Age Herbalist will be the home herb user's bible for years to come.
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