Reasons for Recovering Alcoholics to Avoid Sugar

Alcoholic / Addict or not, sugar is not healthy for any of us based on the many health reasons to avoid sugar. “Living Sober” and some of the other AA literature actually encourages the newly recovering alcoholic to utilize sugar (candy, cookies) in times of physical cravings for alcohol. 

This alternative - sugar - is obviously a better choice than picking up a drink! However, many of us recovering alcoholics and addicts develop a habit of continuous sugar use and abuse well beyond those early days in sobriety, when the physical cravings have long since passed.

Take two minutes to read the list below about how sugar affects our health and wellbeing. When we educate ourselves to understand WHY something is unhealthy for us, we are much more likely to avoid the unhealthy substance!

The following list of reasons to avoid sugar is from Dr. Victor Frank, founder/creator of Total Body Modification. 

The 78 reasons to avoid sugar:

1. Sugar can suppress the immune system.
2. Sugar can upset the body's mineral balance.
3. Sugar can cause hyperactivity, anxiety, concentration difficulties, and crankiness in children.
4. Sugar can drowsiness and decreased activity in children.
5. Sugar can adversely affect children's school grades.
6. Sugar can produce a significant rise in triglycerides.
7. Sugar contributes to a weakened defense against bacterial infection.
8. Sugar can cause kidney damage.
9. Sugar can reduce helpful high density cholesterol.
10. Sugar can promote an elevation of harmful cholesterol.
11. Sugar may lead to chromium deficiency.
12. Sugar may cause copper deficiency.
13. Sugar interferes with absorption of calcium and magnesium.
14. Sugar may lead to cancer of the breast, ovaries, prostate, and rectum.
15. Sugar can cause colon cancer with an increased risk in women.
16. Sugar can be a risk factor in gall bladder cancer.
17. Sugar can increase fasting levels of blood glucose.
18. Sugar can weaken eyesight.
19. Sugar raises the level of a neurotransmitter called serotonin, which can narrow blood vessels.
20. Sugar can cause hypoglycemia.
21. Sugar can produce acidic stomach.
22. Sugar can raise adrenaline levels in children.
23. Sugar can increase the risk of coronary heart disease.
24. Sugar can speed the aging process, causing wrinkles and gray hair.
25. Sugar can lead to alcoholism.
26. Sugar can produce tooth decay.
27. Sugar can contribute to weight gain and obesity.
28. High intake of sugar increases the risk of Crohn's disease and Ulcerative Colitis.
29. Sugar can case a raw, inflamed intestinal tract in person with gastric or duodenal ulcers.
30. Sugar can cause arthritis.
31. Sugar can cause asthma.
32. Sugar can cause candidiasis (yeast infection).
33. Sugar can lead to the formation of gallstones.
34. Sugar can lead to the formation of kidney stones.
35. Sugar can cause ischemic heart disease.
36. Sugar can cause appendicitis.
37. Sugar can exacerbate the symptoms of multiple sclerosis.
38. Sugar can indirectly cause hemorrhoids.
39. Sugar can cause varicose veins.
40. Sugar can elevate glucose and insulin responses in oral contraception users.
41. Sugar can lead to periodontal disease.
42. Sugar can contribute to osteoporosis.
43. Sugar contributes to saliva acidity.
44. Sugar can cause a decrease in insulin sensitivity.
45. Sugar leads to a decreased glucose tolerance.
46. Sugar can decrease growth hormone.
47. Sugar can increase total cholesterol.
48. Sugar can increase systolic blood pressure.
49. Sugar can change the structure of protein causing interference with protein absorption.
50. Sugar causes food allergies.
51. Sugar can contribute to diabetes.
52. Sugar can cause toxemia during pregnancy.
53. Sugar can contribute to eczema in children.
54. Sugar can cause cardiovascular disease.
55. Sugar can impair the structure of DNA.
56. Sugar can cause cataracts.
57. Sugar can cause emphysema.
58. Sugar can cause atherosclerosis.
59. Sugar can cause free radical formation in the bloodstream.
60. Sugar lowers the enzymes' abilities to function.
61. Sugar can cause the loss of tissue elasticity and function.
62. Sugar can cause liver cells to divide, increasing the size of the liver.
63. Sugar can increase the amount of fat in the liver.
64. Sugar can increase kidney size and produce pathological changes in the kidney.
65. Sugar can overstress the pancreas, causing damage.
66. Sugar can increase the body's fluid retention.
67. Sugar can cause constipation.
68. Sugar can cause myopia (nearsightedness).
69. Sugar can compromise the lining of the capillaries.
70. Sugar can cause hypertension.
71. Sugar can cause headaches, including migraines.
72. Sugar can cause an increase in certain brain waves, which can alter the mind's ability to think clearly.
73. Sugar can cause depression.
74. Sugar can increase insulin responses in those consuming high-sugar diets compared to low-sugar diets.
75. Sugar increases bacterial fermentation in the colon.
76. Sugar can cause hormonal imbalance.
77. Sugar can increase blood platelet adhesiveness, which increases risk of blood clots.
78. Sugar can increase the risk of Alzheimer's Disease.

Clearly, sugar has a wide array of adverse effects on our health. Recovering alcoholics and addicts in particular need to be educated on the influence of this substance so commonly consumed inside and outside the rooms of 12 step meetings and rehabs. Clearly, there are an abundance of reasons to avoid sugar in recovery.

AA Success Rate

AA Success Rate in Question

With Charlie Sheen’s latest rant claiming that AA is a cult and dismissing it as an effective solution supposedly having only a 5% success rate, this controversial topic seems blog-worthy. The “cult” part is not even worth addressing as it is so preposterous, and if Sheen was really an AA member “for 22 years” he should certainly know that is a classic ridiculous myth. The success rate of Alcoholics Anonymous, however, is a more interesting topic…

Dr. Drew Pinsky, celebrity addiction specialist, was approached by TMZ about Charlie Sheen’s comments and noted that Sheen had a point about the success rate not being great, yet in the same breathe Dr. Drew clarifies, “but [A.A.] DOES work when people do it!”

A.A. Success Rate Impossible to Measure

From the time spent in Research Methods classes long ago, I can confidently say that it is impossible to accurately measure the success rate of Alcoholics Anonymous. There are simply so many factors that make it impossible, and countless variables that can’t be controlled for a valid study. I won’t waste our time detailing all of them here, so you’ll just have to trust me on that if you have no background in scientific research. Besides the obvious (how does one study and track an anonymous population?), I will just address a couple key points that come to mind.

How do you define success in AA? And how do you define AA membership? The problem is that most people who attempt to estimate the AA success rate base it on the number of AA members with a certain length of sobriety reported (which again, is impossible to measure anyway) compared to an overall number of “AA members” (also impossible to accurately measure!). This leads to the question of who is considered “members”.

In the 12 traditions of AA, all that is required for membership is “a desire to stop drinking”. Even by that loose definition, you still couldn’t include every single person who has attended an AA meeting because there are plenty of people who are court ordered to attend (apparently our judicial system thinks the success rate is high enough to warrant AA attendance mandatory for offenders suspected to have a drinking problem).

A.A. Meeting Attendance Today

There was a better chance at more accurately estimating the success rate of AA in the early days, when there were few groups, and members tended to have just one local meeting they attended… in contrast to today, where in some areas you could attend several different meetings in the same day in the same town… and the meetings may have 50+ in attendance which also makes it difficult to keep track of who is who, much less who has been sober for how long and who is actually attempting to work the 12 steps.

Every day, countless individuals wander into an AA meeting just to check it out. Thousands more go to numerous meetings but never attempt to start and/or complete working on all 12 steps which are the basis of AA’s method of recovery. For example, the AA literature states that those who do not complete the 5th step are very likely to relapse…. They also wrote of their own attempts at recovery: “half measures availed us nothing”. So certainly the founders expected that members must work the 12 steps if the individuals truly wished to acquire long term sobriety, as the founders did.

“Dry” or “Sober”

30 million Big Books sold

AA is a 12 step program, not a “just go to meetings” program. It is a spiritual program of recovery based on actively working a process of 12 steps and integrating them into one’s life. You can’t measure that – it’s subjective by nature. You can measure if someone is “clean” or “dry” from drugs and alcohol for a period of time, but is difficult to measure true sobriety. AA founding member, Bill Wilson advocated emotional sobriety, and the happier life that results from being emotionally sober (aka alcohol-free AND living spiritually). …which is why when Charlie Sheen publicly spews negative angry rants, and in the same moment claims he is “clean and sober”, sober AA members must shake their heads as while he might be clean of drugs and alcohol but he does not sound the least bit emotionally sober.

Success Rate of the Early A.A. Members

In the early days of AA, when it was much easier to get somewhat of an accurate estimate of membership and length of sobriety, the founders did attempt to estimate the success rate. In the foreword to the 2nd edition of the book Alcoholics Anonymous (the main text of AA), printed in 1955 just 16 years after the original edition, they wrote:

“Of alcoholics who came to A.A. and really tried, 50% got sober at once and remained that way; 25% sobered up after some relapses, and among the remainder, those who stayed on with A.A. showed improvement. Other thousands came to a few A.A. meetings and at first decided they didn't want the program. But great numbers of these-about two out of three-began to return as time passed.”

Wow, so essentially they reported at least a 75% sobriety success rate of those who kept showing up and working at it. That was before the days of our modern rehabs, outpatient services, alternative 12 step programs, countless self-help books, etc. It was straight AA; the spiritual 12 step program where people were encouraged to work all 12 steps right away as Bill did, and they only focused on the main text of Alcoholics Anonymous as the instructions for sober living.

If there were a way to measure the amount of people who actively participate in AA meetings and work the 12 steps as recommended by the founders of AA, then that would be the population to survey for length of sobriety to determine the success rate of AA as a program! I wish there were a way, as I am confident the success rate would be high for those whom are honestly, willingly, and consistently working through the suggested 12 steps of recovery outlined by the founders of A.A. in the original text of Alcoholics Anonymous. …and with an accurate report of A.A.’s actual effectiveness, Charlie Sheen couldn’t blame AA’s success rate for his chronic relapses.

Charlie Sheen didn’t learn the 12 Traditions apparently…

One of the reasons Alcoholics Anonymous established the 12 Traditions was to address this type of issue- when a celebrity announces their participation in AA and then proceeds to comment about AA in the media, they are representing A.A. which is exactly what the Tradition says not to do (regardless of positive or negative comments about the program, AA does not wish to be represented by any individual on the level of press). It is good that Sheen does not claim to be a member of AA currently while his behavior seems manic, full of anger and grandiosity. As another Tradition states, AA is a program of attraction, not promotion.

Hopefully the countless hopeless alcoholics who could indeed benefit from Alcoholics Anonymous were not influenced by the ranting of one sick misguided celebrity who may be “dry” of his own accord but it not “sober” by AA standards. Thankfully, AA as a whole is too strong to be affected by Charlie Sheen’s public inaccurate defamation.

PTSD in Sobriety

Connection between PTSD and Alcoholics/Addiction

PTSD (Post-Traumatic Stress Disorder) and alcoholism / addiction often go hand in hand. Self-medicating symptoms of anxiety and depression associated with PTSD can lead to substance abuse. Also, active alcoholics or addicts may be more susceptible to experiencing certain types of trauma based on circumstances and potential risky behavior sometimes associated with addiction. Therefore while people who have endured trauma are more likely to have drinking problems, people with drinking problems are also more likely to have experienced psychological trauma of some kind.

What is PTSD

Post Traumatic Stress Syndrome can develop after exposure to an event that causes psychological trauma. The exposure can involve actually experiencing the event or witnessing the trauma. Symptoms of PTSD may include nightmares or flashbacks, sleep disturbances, avoidance or negative responses to associations with the trauma (i.e. people, places, situations), emotional numbing, anger, hypervigilance, or anxiety. The symptoms must be present for more than a month after the event, otherwise it may be “acute stress disorder” which is short-term. Untreated, the symptoms of PTSD can be experienced for years beyond the initial trauma. Finally, for the official diagnosis of PTSD, the set of symptoms must impair normal life functions i.e. in work or relationships. Note: “unmanageability” comes to mind.
People commonly associate PTSD with individuals who have suffered an obvious major trauma such as with combat veterans and abuse or rape survivors… Indeed, there is a prevalence of PTSD in those populations but it is certainly not limited to those.

ACOA and PTSD

PTSD is not always caused by a single traumatic event; it can be from a series of intense or even more subtle traumatic experiences. Adult Children of Alcoholics (ACOA) are an example of a subgroup that may be particularly likely to have endured traumatic events in childhood leading to PTSD as an adult. Abuse, neglect, or other psychological trauma may be experienced as the result of growing up in an alcoholic environment, in which one or more parents or caregivers were untreated alcoholics / addicts.

Many recovering alcoholics and addicts are also ACOA. Adult Children of Alcoholism in particular should consider ruling out PTSD if suffering any of the symptoms associated with post-traumatic stress. While they may not recall one particularly traumatic event, an ACOA may have experienced a series of less intense but traumatic experiences which can lead to PTSD alike.

Which Came 1st: the PTSD or the Addiction?

It’s sort of a “chicken or the egg” situation. Trauma can lead to unhealthy coping mechanisms in an effort to numb the pain, and thus lead to substance dependence. By the same token, when engaging in behaviors that accompany an addictive lifestyle, an alcoholic or addict is more likely to be in a situation where trauma can occur. Or both may be the case; some alcoholics may experience traumatic events prior to active addiction as well as during their active years. Binge drinkers may even not recall exposure to a traumatic event if it occurred during a blackout!

Dealing with PTSD in Sobriety

Regardless of when the trauma occurred - before or during active addiction - untreated PTSD is sure to affect an individual after starting the process of addiction recovery. As most therapists will tell you, you have a much better chance at healing your psychological traumas if you first put down the alcohol and drugs. Once the initial fog lifts and you are sober, it can be your first time really experiencing the effects of PTSD if you have been self-medicating with booze or drugs for years.

In early sobriety, previously numbed anger or anxiety associated with PTSD may surface. The alcohol and drug use could have masked sleep disturbances otherwise present with PTSD, thus resulting in sleep difficulties or insomnia in recovery (see related article on dealing with insomnia in sobriety). Certainly anger, anxiety and sleep problems can only aggravate the daily struggle to stay sober in early recovery. These symptoms alone do not necessarily equate to PTSD but it is a good idea to consider ruling it out.

“You’re as sick as your secrets.” Intrusive thoughts regarding old memories can surprise the newly recovering alcoholic who may have thought he/she had dealt with the memories or left the past in the past. Consider how many people relapse in anticipation of step 4, or when between step 4 and 5. Imagine uncovering memories of old traumas which trigger heavy emotions… leading to the danger of picking up a drink or drug before sharing it all with a sponsor.

Even when the recovering alcoholic with PTSD makes it through the 5th step with a sponsor, he/she may be disheartened by a lack of relief that may have been anticipated based on the experiences shared by others who successfully complete the 5th step who do not suffer from PTSD and thus may find more relief from the steps alone.

Treatment for PTSD in Sobriety

Clearly if there are concerns of potential PTSD in sobriety, it is crucial to seek treatment. The 12 steps are a great tool that will help support the process of addressing the PTSD, but outside help is recommended for recovering alcoholics/addicts who may suffer from post-traumatic stress. Remember, A.A. literature states: 

“God has abundantly supplied this world with fine doctors, psychologists, and practitioners of various kinds. Do not hesitate to take your health problems to such persons.”

The ideal treatment for any disorder is one which treats the underlying cause of the disorder. Let’s face it: PTSD is not a deficiency of medication… although sometimes people suffering from PTSD can end up on anti-depressants or anti-anxiety drugs from their primary physician or psychiatrist. 

Medication alone is not appropriate treatment for PTSD; the drugs only serve to medicate some of the symptoms in that case. This is why the typical recommendations for treatment of PTSD involve psychotherapy (not psychiatry), typically in the form of a cognitive behavioral therapy.

A particularly effective and clinically supported modality in this field is EMDR (Eye Movement Desensitization and Reprocessing). EMDR has been rated by the APA in the highest category of effectiveness and research support for treating trauma, based on the extensive clinical research performed validating it as a significantly effective treatment modality for PTSD in particular. EMDR can safely accelerate the healthy processing and healing from the traumatic memories underlying PTSD. To learn more about this effective modality, visit the EMDR Institute.

Emotional Freedom Technique (EFT) is another effective method used by therapists as well as coaches and holistic practitioners to help clients deal with the effects of PTSD. Similar to EMDR, EFT utilizes is a mind-body modality but that can be utilized for self-care in addition to guided sessions with certified practitioners. Research on EFT supports it's efficacy in the treatment of PTSD including with combat veterans; and a published review of recent research concluded: 

"According to published reports, systematic reviews of the published evidence, a meta-analysis of seven RCTs, and practitioner consensus, most cases of PTSD are remediated in ten EFT sessions or less. As a safe, efficacious, and easily learned self-help method, EFT should be offered to clients as an initial treatment option immediately after diagnosis." 

Note: the long term emotional stress of PTSD can contribute to physical stress on the body as well – see related article on nutritional support during stress to address the physical aspect.

In summary, when present PTSD is a crucial component to address in sobriety. Whether newly recovering or sober for a number of years, whenever this becomes evident it is necessary to address. You need not suffer silently with PTSD, and the symptoms can put you at risk for relapse. As with alcoholism, there is a solution! Utilize all the tools and outside resources available to effectively deal with PTSD in sobriety, and subscribe to this blog for more health information pertaining to recovering alcoholics and addicts.

PAWS in Sobriety

PAWS is not some cute AA acronym that stands for something like Please Act Wisely Sober; PAWS is actually a diagnostic term for a set of symptoms called Post Acute Withdrawal Syndrome that can occur for a long time after you put down the alcohol or other addictive drugs. Research has suggested that up to 95% of recovering alcoholics and addicts when tested show the presence of brain dysfunction. 

Essentially, that is PAWS – symptoms from a dysfunction in the nervous system after quitting booze and drugs. Not to be confused with Wet Brain Syndrome, PAWS is a temporary condition. Do not panic, this too shall pass! However, you can take positive action to help get through it faster and with more ease!

Symptoms of PAWS

When you first detox off alcohol and/or drugs, acute withdrawal is experienced. After a week or two of continuous abstinence from alcohol and drugs, Post Acute Withdrawal Syndrome may be experienced and can last for 3 months to 2 years into sobriety. For most people, PAWS is regenerative - meaning over time and with proper care the symptoms will diminish and damage can be repaired.

Symptoms of PAWS can include difficulty solving simple problems, reacting either overemotionally or having emotional numbness, sleep disturbances, memory problems, inability to think clearly at times, difficulty managing stress, and sometimes problems with physical coordination may present as well. 

The cognitive symptoms can lead to diminished self-esteem as well. Note, not all of these symptoms may occur and each does not happen constantly but rather periodically. The severity and length of occurrence of PAWS varies individually; it does not look the same for everyone.

What Causes PAWS

Damage to nervous system from the alcohol and/or drugs causes the physiological nature of PAWS, in combination with the other component of PAWS which is the emotional stress of having to deal with life without the old coping mechanism of drugs or alcohol. How much brain dysfunction your addiction has caused + how much psychosocial stress you experience in sobriety = the severity of PAWS. With proper care, it can be reversed.

Taking Action Against PAWS

“… and courage to change the things I can.” This is one of those things you can take positive action to help get through it more rapidly and in a healthier manner. PAWS causes symptoms that are not particularly conducive to your sobriety. In fact, recent research supports the belief that PAWS can contribute to incidents of relapse. 

As part of a relapse prevention strategy, it is important to address the physical aspects of your alcoholism which includes taking proactive steps to treat PAWS. Your first couple years sober are difficult enough without the added challenges of PAWS symptoms like sleep disturbances and trouble thinking clearly.

Education is always a good start (Education leads to proper Action which leads to Results!). Getting a better understanding about PAWS can ease some of the anxiety and confusion, and help prevent self-esteem problems that can result in the absence of such awareness.

Next, find healthy ways to manage your stress. Stress can be caused by PAWS and also stress exacerbates the symptoms of PAWS so stress management is key. Working the 12 steps with a sponsor is not only the best method for relapse prevention in general, but also a great component to stress management. Meditation is highly recommended. Find what works for you, it can be as simple as setting time for deep breathing daily. Specific nutritional recommendations can really give you the edge on managing stress as well.

Last but not least, get educated about ways to improve your physical health most specifically in terms of your nervous system. If you do just one thing physically to support your nervous system, supplement with a high quality B vitamin Complex. Bill Wilson, A.A. founder, was a big proponent of supplementing with B vitamins to support recovery! 

You are not powerless against PAWS. Post Acute Withdrawal Syndrome can be treated by applying the recommended actions listed above, and you can enjoy a long healthier life sober!

Wet Brain in Sobriety

Wernicke-Korsakoff Syndrome, alcoholic encephalopathy (brain damage), Korsakoff psychosis, Wernicke’s disease… all these names refer to what is most commonly called by people in recovery as “Wet Brain”. What’s the real story with Wet Brain Syndrome?

You have probably heard the scary stories about the dangers of LSD - people who dropped acid one too many times or had a bad trip just once who would then suffer random hallucinations and psychotic episodes the rest of their life despite never doing acid again. Perhaps the closest thing to that phenomenon of acid flashbacks for alcoholics would be Wet Brain Syndrome since it involves neurological damage and symptoms that can last long after putting the plug in the jug. 

When “partying” back in the active days, despite maybe a few jokes about killing brain cells, rarely do heavy drinkers think the alcohol could slowly cause such very serious neurological impairment as is the case with Wernicke-Korsakoff Syndrome. And much like the disease of alcoholism itself, wet brain can sneak up on the heavy drinker, as it develops gradually.

Symptoms of Wet Brain

In reality a much better comparison of Wet Brain would be to Alzheimer’s. Dementia, short term memory loss, and confabulation (false memories) characterize wet brain syndrome. Also, Wet Brain aka Wernicke-Korsakoff Syndrome, typically includes problems related to eye movements, balance and gait, and loss of coordination. 

Some of these symptoms resemble drunkenness; like with the acid flashbacks, despite absence of the drug, the neurological effects can prevail long after the initial damage was inflicted. Other signs include fatigue, irritability, and sleep disturbances. Late stage Wernicke-Korsakoff syndrome can even result in coma and death.

If you are in early in sobriety, sometimes concerns of Wet Brain are confused with actually suffering from PAWS. PAWS stands for Post Acute Withdrawl Syndrome which can include symptoms such as inability to think clearly, memory problems, sleep disturbances, emotional overreactions or numbness, sensitivity to stress, and problems with coordination. 

PAWS is temporary, whereas Wet Brain is typically more permanent. Experts suggest PAWS starts a week or two after abstaining from alcohol and can last for 3 months to 2 years into sobriety!

What Causes Wet Brain

Wet brain is caused by gradual brain damage from thiamin (vitamin B1) deficiency. For alcoholics, this syndrome technically known as Wernicke-Korsakoff, develops gradually as a result of a deficiency of thiamin which leads to brain function decline and even neuron death. Chronic excessive alcohol consumption leads to a multitude of vitamin deficiencies, including that of vitamin B1 a.k.a. thiamin. 

Thiamin plays a crucial role in glucose metabolism, and anything that inhibits the crucial creation of glucose (which the brain relies on to function) can thus cause the brain to rapidly decline in function. Active alcoholics typically have a poor diet which contributes to vitamin and mineral deficiencies, however even with healthy eating habits the heavy drinking will interfere with absorption of thiamin.

Can Non-Alcoholics Get Wernicke-Korsakoff Syndrome

While wet brain is mainly associated with alcoholism, sometimes non-drinkers can develop Wernicke’s disease as well. There are other ways to become thiamin deficient and therefore susceptible to Wernicke-Korsakoff syndrome, as with the following conditions: severe malnourishment, Chron’s disease, stomach surgery (gastric bypass or stapling), eating disorders involving starvation or vomiting, and even side-effects of chemotherapy.

Can Wet Brain Be Treated

The successful treatment of wet brain depends mainly on the stage of its progression. Early onset of wet brain can be treated and often reversed entirely if caught in time. Anyone exhibiting signs of Wernicke-Korsakoff Syndrome should be given thiamin immediately. Doctors typically administer thiamin intravenously at first. 

For those looking to supplement on their own, the closest thing to IV is taking a supplement in an isotonic form (for 90-95% absorption, versus 100% with IV, and as little as 20-30% with tablet supplements). In this case, it is recommended to take a B complex supplement rather than choose an individual B vitamin as the various Bs work synergistically together.

Late stage wet brain may be referred to as “Korsakoff psychosis” due to the serious permanent nature of its symptoms. Unfortunately, in its later stages the disease is not reversible.

Patients with Wernicke-Korsakoff Syndrome are sometimes treated with medications used for Alzheimer’s disease when thiamine treatments are ineffective. For those seeking a natural approach to support their cognitive health may check out Cognitin, a cognitive support formula. 

Cognitin contains the antioxidants acetyl L-Carnitine and alpha lipoic acid (both very beneficial to brain function), and contains vinpocetine (derived from periwinkle extract) which has been used for decades around the world to treat Alzheimer’s and dementia, and is becoming more widely used for general cognitive support.

Do All Recovering Alcoholics Have Some Brain Damage?

On a more subtle level, it is probable that all recovering alcoholics have suffered various degrees of cognitive impairment over the course of active drinking years. With this in mind, even the younger and seemingly healthier recovering alcoholics who have no fear of wet brain can benefit from supplementing with a quality vitamin B complex in sobriety (see related article). In fact, researchers have found that supplementing with thiamin (part of B Complex) can also help prevent the development of Wernicke-Korsakoff Syndrome a.k.a. Wet Brain in heavy drinkers.

Good Grief

Can Grief be Good?

Dealing with grief and loss in recovery, while excruciating, can be the most significant experience to aid in personal growth and secure a strong relapse prevention foundation. “Pain is the touchstone to all spiritual progress.” 

Once you get through something that feels so painful that it should kill you, but you survive it -and you survive it without a drink or drug- you then know you can get through anything without a drink or drug. After all, isn’t that basically what sobriety is all about… learning to cope with feelings without picking up a drink or drug?

Grief kicks up all the toughest feelings we encounter in life: Shock, anger, despair, sadness, depression, loneliness, guilt, remorse, fear and anxiety. If we can endure the roller coaster of bereavement, a certain level of acceptance awaits us. “And acceptance is the answer to all my problems today”.

In early sobriety, we actually gain our first experience at enduring grief without a drink or drug. Having read Caroline Knapp’s memoir “Drinking: A Love Story”, it was easy to grasp the reality that we actually had a relationship with alcohol/drugs. Perhaps it was your best friend who betrayed you in the end, or your lover that abused you but you kept going back for more. 

Quitting that relationship cold turkey does produce grief effects. It’s the loss of your liquid courage, your instant oblivion, your coping mechanism to just about any undesired feeling or situation. Not to mention the loss of your perceived identity in relation to the drink- i.e. as the outgoing partier, or whatever the case may have been. The anxiety of “who will I be without my good ol’ pal, Captain Morgan (or Jack Daniels perhaps)?”

Stages of Grief in Recovery

First of course there’s the denial. With addiction, that’s a major symptom of the active disease anyway. With the loss of a loved one, especially if it’s sudden and unexpected, during the initial shock and denial it may actually not feel real – you think, how could something so awful be real? It feels like a nightmare and you just keep expecting to wake up from it.

In the stage known as Bargaining, closely linked to denial, we may try foxhole prayer... “Please God, if you just get me out of this situation, I’ll never [drink] again”. We sometimes flip this concept and it becomes what we’d call Reservations. Reservations are those dangerous exceptions you hold on to in which you justify “if this happens… then I can drink”. Like, I can stay sober but if so-and-so dies, all bets are off. That is how an alcoholic reserves her/his right to drink… under certain circumstances. This obviously is discouraged, and why newcomers are encouraged to drill it into their brains: “don’t drink even no matter what” or sometimes heard “don’t drink, even if you’re a$$ falls off”.

Anger is another stage of grief. The A.A. big book warns “if we were to live we had to be free of anger” … but anger is normal stage of grief; it’s what we do with it that matters. As always, step work with a sponsor helps. It is important when the anger comes to get it out, for example screaming when you can (i.e. alone in car so your neighbors don’t think you’re a lunatic), working out is great for this stage- focus on your anger as you lift weights or whatever exercise you engage in.

Typically just beneath the anger we find sadness. Depression is another symptom of grief. When going through grief, sudden bursts of crying are normal and common. Experience dictates that they become fewer and farther between when you actually let it out when these come on. You may fear “if I start, I’m afraid I won’t be able to stop” but this is not true. How often in meetings (or in general!) do we see people ashamed to cry in public? Letting it out not only will help you, but by example in showing your true feelings of grief you may help countless others too.

Is it the -ism Talking or the Grief?

In recovery, dealing with the depression phase of grief in particular can be confusing. There can be a fine line between grief talking and your disease (stinkin’ thinkin’) talking. How do you know when you are experiencing normal depression/sadness as a stage of grief, versus your addict mindset taking over which is serious cause for concern? Keeping your sobriety first- focusing on your program and keeping it simple. If you are working your program then you know you are not shifting into dangerous “dry drunk” territory and thus whatever emotions are coming up are likely to be the grief and they WILL pass and ease up with time. When in doubt, talk it out with another alcoholic and/or share on group level.

Note- it is common and normal to have thoughts of wishing you could join your lost loved on the other side. This can be scary to experience some suicidal-related thoughts. Again, share them. …Ideally with a professional. Be aware that unless these thoughts get to the point of having a specific plan you wish to carry out, you do not have to fear being institutionalized for sharing these feelings with a professional. It is a common phase of the grief. This too shall pass, really.

Remember that the stages are not always linear… Don’t panic if you feel like “wait, I got through this stage, why am I [angry, sad, whatever] again?” The stages don’t always progress in order and only once… much like the roller coaster of emotion experienced during your first year sober. Just remember that it will even out eventually, so hang on and use your support during the ride.

Tools to Support your Healthy Journey Through Grief

Spiritually…

Thankfully for all the intense emotions that accompany grief, the 12 steps can be applied for support, relief, relapse prevention, and ultimately character growth. Throughout the stages of grief during sobriety utilize your support system as much as possible- friends, family, sponsor, therapist, whatever the case may be. It is easy to isolate during grief and feel very alone, which is particularly dangerous for recovering alcoholics and addicts. Whatever type of prayer and meditation you practice, use it! And again, share share share.

Emotionally…

Intense and sudden grief in particular can lead to symptoms of Post Traumatic Stress Syndrome. Seeking outside help is something of which Bill Wilson was a big fan. An effective scientific and holistic modality called EMDR is often utilized in the psychotherapy field to resolve PTSD and can be very helpful during your grief process. EMDR can help to safely accelerate healing and help process the various emotions during grief to help you on your journey to a place of emotional acceptance. To learn about this particular modality, visit the EMDR Insitute and you can search for licensed certified practitioners near you. 

Another phenomenal mind-body technique that is safe, non-invasive and effective on trauma is EFT, Emotional Freedom Technique. Read more about this modality that can be used best with a trained professional as well as for basic self-care and stress reduction yourself. Here's our article explaining Emotional Freedom Technique. 

Physically…

Last but not least, grief takes a serious toll on us physically. Being so drained emotionally we can tend to neglect our physical health which during times of grief also suffers a great deal from the stress. Read this important related article on nutritional support during stress. A little support physically can really go a long way in supporting you mentally and emotionally during your stages of grief.