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Ep.9 Feel It: Strategies for Managing the Urge to Drink

Apr 23, 2024
Title: Embracing a Mindful Approach to Handling Urge to Drink: Insights from "Feel It" Podcast

Navigating Cravings and Embracing Self-Discovery


Introduction: The Journey to Self-Discovery

In the 9th episode of "Feel It" podcast, hosts Ruby and Susan delve into the profound topic of managing the urge to drink and the transformative journey of self-discovery. The episode offers valuable insight into approaching not only the cravings for alcohol but also our mental and emotional landscape with mindfulness and self-compassion. Let's explore the key takeaways from this enlightening discussion.


Understanding the Urge: HALT and Preemptive Strategies

In the episode, Susan and Ruby introduce the concept of handling cravings by understanding the "HALT" acronym, which stands for Hungry, Angry, Lonely, and Tired. This helps explore the root cause of the urge, enabling individuals to address their fundamental needs before the craving escalates. Susan further suggests preemptive strategies, such as planned snacks and addressing low blood sugar, to alleviate the intensity of the urge to drink.


Embracing Thoughts and Emotions

Ruby expands on the concept of thoughts, emphasizing that thoughts are simply transient mental events, and it's crucial to approach them with awareness and curiosity. They both advocate for allowing thoughts and emotions related to alcohol triggers to pass without immediately acting on them. By learning to process emotions and unfulfilled longings, individuals can explore their desires beyond physical needs, fostering a deeper understanding of their internal landscape.


The "Stop, Drop, and Roll" Technique

Susan introduces the "stop, drop, and roll" technique, encouraging listeners to recognize the urge, ground themselves in their physical sensations, and gradually navigate through the emotions until the urge subsides. By creating a mindful pause between the urge and the behavior, individuals gain the opportunity to respond consciously rather than react impulsively. Ruby supports this notion, comparing the urge to a wave that rises and falls, typically lasting between 15 to 20 minutes.


Redirecting Urge with the "4 Bucket List"

Within the episode, Susan suggests redirecting the urge to drink by creating a "4 bucket list," encompassing self-care, movement, connection, and hobbies. This approach helps individuals to proactively replace the urge with constructive and fulfilling activities. By emphasizing the importance of self-care, movement, and finding alternative hobbies, listeners are empowered to cultivate a vibrant and alcohol-free lifestyle.


Nurturing Joy and Connection: Dance as a Catalyst

In a heartwarming segment, listener Sarah shares her joy in adopting a sober lifestyle and taking up partner dancing, underscoring the transformative power of embracing new passions. The hosts, Ruby and Susan, recount their own experiences with ecstatic dancing as a freeing and self-expressive art form, providing a compelling narrative of how movement and connection can nourish the soul.


Supporting Community and Self-Exploration

As the episode draws to a close, Ruby and Susan invite the audience to join their Facebook community, fostering a safe space for individuals to share their personal experiences and support each other on their unique journeys. By doing so, "Feel It" podcast champions the power of community, fostering a sense of belonging and unity amongst its listeners.


Conclusion: Anchoring Mindful Practices

The 9th episode of "Feel It" podcast encapsulates an empowering narrative of self-discovery, mindfulness, and the cultivation of a fulfilling and alcohol-free lifestyle. By embracing the tools and insights shared in this insightful discussion, individuals can gradually anchor mindful practices, embarking on a transformative journey toward self-awareness, connection, and inner fulfillment.


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