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Unplug from Autopilot in 3 Easy Ways

Jaclyn Baker
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Do you ever catch yourself daydreaming about the life you truly desire, only to snap back to reality with a never-ending to-do list in hand? 

What if you could set your course, dream big, and map out your roadmap as you go? While it’s all too easy to get caught up in the whirlwind of busyness, by finding the time, support, and strategies, you can break free from autopilot mode. 

Make Time for Self-Reflection

How do you find space when you’re already stretched thin? 

Start with baby steps and recognize that significant change begins with the smallest actions. You can start by trimming screen time, rising 10 minutes earlier, or unplugging 30 minutes before bedtime for introspection. Even a brief post-lunch walk can serve as intentional reflection time.

By creating space, you can seize those mini moments in your day to acknowledge where your time truly goes and set boundaries to safeguard what matters most to you. 

Dream the Dream

Now that you’ve carved out those precious pockets of time, the next step is to use them to reflect on your life vision. Breaking free from autopilot hinges on gaining clarity about what truly matters to you, what brings joy and fulfillment, and how to gradually chart a path toward these aspirations.

Consider things like – what fuels your positive energy? Which values hold the most significance for you? How do you define success? What’s your ultimate dream for your life?

As you explore your life vision, remember to grant yourself the freedom to dream without dwelling on the ‘how.’ Always remember to ask yourself, “What do I want for myself?” and the roadmap will come in due time.

Embrace Progress

The next phase is all about action. But here’s the secret: it’s the small steps that truly count.

Don’t fall into the trap of all-or-nothing thinking, believing that you must revolutionize your life overnight. Instead, focus on one small change at a time. It’s about setting a manageable pace for yourself without the need for massive leaps or week-long transformations. 

Remember, progress is progress, no matter how gradual.

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3 Telltale Signs You Need Tighter Boundaries

Jaclyn Baker
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We’ve all heard that setting boundaries is essential for our mental strength, but let’s face it; it can be challenging.  

Why is it so tricky? Well, the fear of being left high and dry, the unrelenting urge to be everyone’s best buddy, and the classic “what do I do if someone steps over my line” conundrum can leave you feeling like you’re in a whirlwind of uncertainty.

If your boundaries sometimes feel as sturdy as a sandcastle, don’t worry. Embark on this boundary-setting adventure and discover a treasure trove of self-respect, mental strength, and a happier, healthier you.  

Now, buckle up as we dive into the world of boundaries and discover the signs that you need better boundaries! 

You Are a ‘Yes’ Person 

Do you have a hard time saying “no”? Are you the go-getter, the problem-solver, and the one who can do what no one else can? 

At first, being the one who can handle anything feels like a badge of honour. The accolades, the praise—it’s all intoxicating. But here’s the twist: that initial high soon plummets into a pit of exhaustion and frustration.

Every “yes” you utter means a silent “no” to something else. That project you agreed to help your friend with? It’s precious family time you’re sacrificing. And that late-night task that seemed like a heroic feat? It’s robbing you of the self-care you truly deserve.

So this is your sign to rethink your powers and learn the art of strategic “no” s. 

You Take Responsibility For Things That Aren’t Your Fault

Ever find yourself apologizing for things that aren’t remotely your fault? Welcome to the “Sorry Syndrome. 

One classic symptom of boundary struggles is apologizing for other people’s feelings. You might catch yourself saying things like, “I’m sorry you feel bad” or “I’m sorry you had a bad day.” While empathy is a wonderful quality, taking on undue responsibility for others’ emotions isn’t.

Carrying someone else’s emotional baggage can be quite exhausting. So, get ready to kick the Sorry Syndrome to the curb and stop shouldering blame for feelings that aren’t yours to own. 

If You Can’t Beat Them, Join Them 

If you can’t beat them, join them – this is a common temptation when you’re dealing with people who aren’t treating you right. But hold on, boundary-setter, there’s a better way!

When others dive into gossip or start raising their voices, it doesn’t mean you have to follow suit. Your values should remain your guiding light. Instead of getting pulled into negativity, it’s the perfect moment to let your boundaries shine.

Also, remember boundaries don’t always require words. You can assert yourself without ever uttering a phrase. Walking away from a situation or ending a conversation sends a clear message that you won’t engage in activities that clash with your core values. 

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How to Find Recovery Resources in Oregon

Jaclyn Baker

By:  Tanya Kramer

Oregon has its own “directory of support services, provides, peers, and meetings designated to assist people with their recovery from drugs and alcohol.”  It is called the Recovery Network of Oregon.

It asks very simple questions to give you the resources you are looking for.

Showing Results for (select one: getting sober, thriving in recovery, using safely) in (enter Oregon County you are in).  Then click the search button.

You can choose to narrow your search by adding a few more search parameters.

If you want to search for services that are specific to you, then you can also search for services that service a specific group of people such as:

  • Asian
  • BHRN
  • BIPOC
  • Black
  • Families
  • Friends/Loved Ones
  • Indigenous/Native American
  • Justice – Impacted
  • Latinx
  • LGBTQIA2+
  • Men
  • Pregnant People
  • Refugee/Asylum
  • Seniors
  • Sex Worker
  • UnDocumented
  • Veterans
  • Women
  • Youth

You can also choose to search for resources that are covered by your insurance.

Lastly, you can also simplify your search by identifying the type of services you are specifically  looking for such as:

  • Medical Care & Treatment
  • Peer Services
  • Recovery Meetings
  • Health and Wellness
  • Financial Resources
  • Housing
  • Legal & Systems Support
  • Harm Reduction
  • Employment Support

After you enter your search criteria, you will be provided a list of resources to choose from which include the name of the program, the address, phone number, who the program serves, and visuals of what type of services this program offers.  

Once you have found a program you are interested in, then choose “Learn More” which will provide the phone number, give directions, and a way to check out the program’s website for more information.

This is a critical recovery resource for the State of Oregon, so be sure to pass this resource along to people in your own community.

Narcan: Between Life and Overdose

Jaclyn Baker

By: Christina Bein 

In the state of Oregon, access to Narcan, also known as naloxone, is relatively straightforward and is intended to help save the lives of individuals who have overdosed on opioids. Narcan is a medication that can rapidly reverse the effects of opioid overdose, such as slowed breathing or unconsciousness.

Here is a simple explanation of how access to Narcan works in Oregon and who it is intended for:

Availability: Narcan is available without a prescription at many pharmacies in Oregon. This means that you can walk into a participating pharmacy and request Narcan without needing a Doctors  prescription.

Pharmacist Assistance: Pharmacists are often trained to provide education on how to administer Narcan effectively. They can also help you choose the appropriate form of Narcan, whether it's a nasal spray or injectable, and provide instructions on its use.

Community Distribution: In addition to pharmacies, Narcan is sometimes distributed through community programs, harm reduction organizations, and health departments. These programs aim to make Narcan readily available to individuals who may be at risk of opioid overdose or those who are in a position to help someone in need.

Good Samaritan Laws: Oregon, like many other states, has Good Samaritan laws that protect individuals who administer Narcan to someone experiencing an opioid overdose. This means that if you’re trying to help someone by using Narcan, you are generally protected from legal liability.

Narcan is helpful to people because it can reverse the life-threatening effects of opioid overdose quickly. Opioid overdoses can cause respiratory depression, which can lead to death if left untreated. Narcan works by blocking the effects of opioids in the brain and restoring normal breathing, giving emergency medical help more time to arrive. It's a crucial tool in preventing opioid-related fatalities.

It is absolutely appropriate for people to access and use Narcan to help others who need it. It can make the difference between life and death in the case of an opioid overdose. Many states, including Oregon, encourage individuals to carry Narcan, especially if they have a loved one at risk of opioid overdose or if they are part of a community where opioid misuse is a concern. Quick administration of Narcan can save lives, and is an essential part of harm reduction efforts aimed at reducing the devastating impact of opioid overdoses.

More information here.

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Signs of Addiction

Jaclyn Baker

How do you know if you are addicted? While we typically think of addiction as a problem with substance abuse, we can be addicted to anything. Take a look at the checklist below, think about something you love doing, may feel compulsive about, and see how your use or engagement queues up.

Loss of Control

  • taking (or doing) more, or engaging with it more frequently than you intend to
  • Spending a great deal of time obtaining or engaging in it
  • Having an uncontrollable urge, or craving, to use or engage with it
  • Trying to stop or cut back and not being able to

Interpersonal Consequences

  • Foregoing other social or recreational activities in order to engage or use
  • Experiencing interpersonal conflicts as a result of your engagement or usage
  • Failing to fulfill obligations at work or at home as a result of use or engagement

Risky Use

  • Putting yourself in potentially dangerous situations as a result of obtaining or using
  • Continued use despite negative physical and psychological effects

Physical Dependence

  • Developing tolerance – having to use more to achieve the same effect
  • Experiencing withdrawal symptoms when you stop using/engaging, such as insomnia, irritability, anxiety, depressed mood, and decreased appetite.

Many of us believe that we don’t have an issue with addiction if we aren’t abusing substances~but sadly, this is not true. Addiction can be to “healthy things”, the unhealthy aspect being the imbalance of how much control the behavior has over your life, the cost of your engagement, and the role it plays in your life. 

Take, for instance, exercise. Many people start exercising to get into physical shape. However, what starts with a healthy intention can quickly become an obsession. As you get more fit, you want more of it. Exercise releases dopamine and endorphins, the same neurotransmitters released while using drugs. And, as with drugs, you need to exercise more and more to trigger the chemical release. Thus the vicious cycle begins.

Traits of Exercise Addiction 

  • Obsessing over the behavior
  • Exercising to the point of injury and continuing to do so
  • Needing more of it
  • Taking physical risks to get the ‘high’
  • Letting go of obligations to get in the “workout (or the fix)”
  • Feeling intense physical and emotional withdrawals when not engaging
  • Wanting to stop and not being able to. 
  • Engaging in the behavior in secret

There is no irony in exercise addiction, it can be very difficult to gain control over it. Our culture is obsessed with exercise and physical fitness so the positive reinforcement a person gets from working out is like a pair of golden handcuffs. However, over-exercising can be hazardous to your health.

The treatment for exercise addiction is similar to addiction. The first step is to acknowledge you have a problem, and then take steps to control your exercise activity. Switching to new forms of exercise or moderate your current workouts can help. An exercise addict may need to stop exercising for a time period to gain control over their desire. To prevent exercise addiction, avoid excessive trips to the gym, limit your workout time and the amount of daily exercise you are getting. Take breaks. If you feel your urge is uncontrollable, consult with your doctor.

Engaging in other pursuits that are not associated with exercise, such as joining a club, getting involved in your community, pursuing the creative arts, etc. can help you get in touch with other parts of yourself which may be dormant if you’ve been hyper-focused on your exercise routine.

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Tips on Talking to Loved Ones in DV Relationship

Jaclyn Baker
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By: Betsy Pownall 

It is difficult to know what to say when someone shares that they are in an abusive relationship. Whether it be a friend, family member, client, there is this moment of pause~the thought of ‘how I respond right now will really matter’. Here are some tips on what to, and not do to/say when someone discloses this vulnerable fact of their lives. This information is from WomenSpace (now Hope and Safety Alliance). 

What to say:

“I’m sorry this has happened (or is happening) to you.”

Acknowledge you have heard what has been said, that you heard it and are listening. Acknowledge the courage it takes to disclose abuse and the strength it takes to survive. This is your opportunity to empathize.

“No one deserves to be abused.”

This is a universal statement and an opportunity to connect with the survivor.

“It’s not your fault.”

Don’t minimize the violence or blame the victim. The batterer is accountable and responsible for his/her choices and behaviors.

“You are not alone.”

Violence in relationships is a widespread social problem, yet the victim often feels very alone. By generalizing, we can help the survivor understand that the abuse is not about who they are or what they did but about their partner’s attempt to maintain power and control.

“There is help.”

Empower the survivor by offering information choices, safe space and support. 

What not to say/do:

  1. Give advice.
  2. Change the subject.
  3. Ask trivial questions.
  4. Intellectualize the problem.
  5. Become emotional.
  6. Make decisions for them.
  7. Be evasive or elusive.
  8. Handle everything yourself.
  9. Ask ‘why’ questions.
  10. Pity them.
  11. Indulge in silly witticisms.
  12. Become insensitive or cold.
  13. Cut communication.
  14. Be judgmental or rejecting.
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3 Tips to Level Up Your Zen Game

Jaclyn Baker
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We’ve all been there—tapping our feet impatiently while waiting for a response, or feeling like time is slipping away as we await a much-desired opportunity. But what if we told you that patience is a skill you can nurture and cultivate, just like any other?

But here’s the thing: your ability to practice patience isn’t solely about waiting; it’s about understanding the balance between your desires and the timing of life’s rewards. Unrealistic optimism, while motivating, can sometimes set you up for disappointment with its lofty expectations.

So, if you’ve ever found yourself wrestling with the clock or struggling to keep calm during those seemingly endless moments of waiting, read on. It’s time to reclaim your patience! 

Tip #1 – Embrace the Unknown

Patience starts with embracing uncertainty. It might seem daunting, but guess what? We’re naturally better at handling it than we think, especially when eagerly waiting for something we truly desire. The truth is, it’s the desire that makes waiting easier.

When this happens, focus on what you can influence, take a step back to ponder your reactions, and finally let go of any restlessness you feel.

Remember, there’s usually a silver lining if you’re willing to look for it!

Tip #2 – Keep It Real

Are you a self-proclaimed perfectionist whose patience takes a nosedive when things don’t go as planned?  We’ve all been there! The moment life throws a curveball, impatience swoops in, disrupting your mood and the harmony of your surroundings.

You hold the key to transforming impatience into a superpower! 

By adopting mindful goal setting, practicing open communication, and embracing adaptability, you can shift your perspective, set realistic expectations, and transform impatience into a force for balance and harmonious connections. 

Tip #3 – Transform Your Attachment Style 

Do you often find yourself seeking constant reassurance from others, leading to impatience? Then, work on your attachment style to break free from this cycle! 

Seeking external validation can lead to dependency and reduced self-soothe. To transform insecurity into safety, be aware of your thoughts and responses to discomfort, and be curious about your own responses.

You can nurture patience even in stressful situations by pausing, reflecting, and consciously introspecting. So, let’s embark on this journey of self-discovery and unleash the power of patience within! 



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Embracing Positive Experiences

Jaclyn Baker
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Have you ever wondered why it’s easier to remember the bad stuff than the good? It’ss because the brain is wired that way, naturally gravitating towards negativity. But here’s the thing: dwelling on the negative can lead to stress, depression, and anxiety.

The good news is that you have the power to change that. Mindfulness is that secret weapon that can help you train your brain to focus on the positive, boost your mood and make you more resilient. By embracing positive experiences and pushing aside the negative, you can transform your life for the better.

Shifting your focus from negative to positive may feel unfamiliar, require effort, or seem time-consuming. Yet, even amidst life’s chaos, you can start small. Practice mindfulness, be aware of your thoughts, and try these simple tips to kickstart your journey toward positivity.

Turn Your Victories Into a Celebration

Acknowledge and applaud yourself for accomplishments, big or small. 

Keep a meticulous to-do list, and revel in the joy of checking off each task, no matter how mundane. Remember to include even the little things you might have once overlooked, like savoring a healthy snack or simply stepping outside. Every achievement counts.

 Remember, it’s these small wins that pave the path to a more positive and fulfilling life.

Accept Compliments Gracefully 

Accepting compliments with grace is an art that can brighten your day and strengthen relationships. Saying ‘thank you’ not only acknowledges their kindness but also fosters a sense of mutual connection. This connection benefits both you and the giver by creating positive energy in the interaction.  

Make it a point to rehearse your ‘thank you’ in your mind, and the next time you receive a compliment, seize the chance to say ‘thank you’ and keep the cycle of kindness going.

Embrace Nature’s Serenity 

Find solace in contemplative moments connected to nature and let yourself savor the beauty of the present. Because in nature’s embrace, you’ll discover the art of just being and finding peace in the simplicity of the moment.

Sometimes, all you need is a hug from nature that ensures you get that daily dose of tranquility and positivity.

 

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Small Acts – Big Impact

Jaclyn Baker
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Have you ever done something nice for someone else “just because”? It wasn’t to repay them or because you had to, it was simply because you wanted to. 

Well, then, you’ve done a random act of kindness. They are those unexpected, selfless deeds that bring joy and positivity to others without expecting anything in return. 

Kindness is like a universal language, and it’s one of the most valued character strengths in our society. You are naturally drawn to kind-hearted people, and as it turns out, being kind not only brightens someone else’s day but also enhances your well-being. 

From selfless gestures to acts of generosity, get ready to be inspired to sprinkle more kindness into your life as you uncover the secrets to making the world a better place, one act of kindness at a time. 

Practice the Attitude of Gratitude 

In a fast-paced world, pausing to show gratitude reminds people of the beauty in their connections. It’s a way of saying, ‘You matter, and I appreciate you just as you are.’ 

It isn’t just a feeling; it’s a powerful force that deepens connections and spreads positivity. So, go ahead and send that heartfelt message, make that call, or write that note of thanks.

Be Respectful and Celebrate Goodness

Being respectful is all about treating every person you meet with kindness and respect, no matter who they are or where they come from. It’s a reminder that we’re all part of the same human family. 

And don’t stop there. Acknowledge and celebrate the positive actions of others – from a heartfelt “thank you” to a simple nod of appreciation, these gestures can brighten someone’s day and inspire more acts of kindness.  

Gift Your Time

You can make a positive change in someone’s life by simply offering your time.

Whether lending an empathetic ear to a friend in need or dedicating hours to volunteer at a local charity your time can be just what they need! 

So make the world a brighter, kinder place – one shared second at a time.

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Connected Loneliness

Jaclyn Baker

By: Christina Bein   

Have you grown up observing that talking about feelings are reserved for a certain range of emotions? Humans are born with the ability to express a set of primary emotions in their early life. This includes joy, sadness, fear, surprise, anger, and disgust. All emotions can be linked back to these primary ones (see emotions wheel). In a lot of societies, it’s appropriate and easier to talk about feelings linked to joy, surprise, and disgust. It’s acceptable to share happiness and celebrate with someone. It’s OK to feel surprised about something unexpected. It’s also somewhat more normalized to say when something is displeasing. 

These are surface level experiences that society is comfortable acknowledging. When it comes to the other primary emotions, it becomes harder to share. This makes it more difficult to be authentic. It also makes it challenging for people to learn to understand, how to be empathetic, and hold space for what is perceived as “uncomfortable” emotions.

In many cultures the feelings of fear, sadness, and anger are taught to be repressed. This makes it harder to be connected to one’s genuine and vast range of responses to life. 

Generally viewing history, the aforementioned repressed feelings were associated with weakness (not valued to help with survival) and has generationally been pervasive as teachings through the greater expanse of lineages. The following generations interpret how they are not welcomed or given a safe space to talk about what they are struggling with, or that their feelings are just “too much.” This creates disconnect and loneliness.

The feeling of loneliness coupled with negative thoughts builds the idea that no one can understand that we do not want to burden others with this struggle. It leads to isolation. 

When a person is alone with a persistent negative narrative it can start to seem like no one can help. This negative thought loop is like running in a hamster wheel. It goes nowhere productive, just stuck and suspended in one place that feels terrible. The way through loneliness and despair is to get unstuck from that hamster wheel, to reach out for a lifeline. Talking to someone else that is trustworthy and can kindly hold space for feelings is a great resource to interrupt the negative thought loop. 

Effort is a required initiative in making social connections, and positive relationships are an effective aspect of overcoming depression.

It’s OK to Ask for Help

Not everyone may be well equipped to hold space for the myriad of human experiences, but there are trained people who can be helpful. Here’s a start on where to find them. Explore options to seek support from a mental health therapist. It’s great to start with your insurance provider to find in-network providers. Or explore local agencies and practices to see if they are accepting new clients or sign up to be on their waitlist.

Call or Text 988 to reach the Suicide Prevention Hotline

It’s a 24/7 service with trained crisis counselors to provide compassionate support.

Walk-in Crisis Clinics

Portland, OR: Cascadia Urgent Walk-In Clinic. It’s open 7 days a week, Monday-Friday

from 7am to 9pm. Saturday-Sunday from 9am-9pm.

Located at 4212 SE Division, Suite 100, Portland, OR 97206. Call at (503) 963-2575.

Eugene, OR: Hourglass Community Crisis Center. It’s open 24 hours a day from Monday-

Friday and 8am-12am from Saturday-Sunday.

Located at 2443, 71 Centennial Loop suite a, Eugene, OR 97401. Call at (541) 505-8426.

Both offer mental health crisis care from trained professionals that can also connect people with further needed supportive services.

Become familiar with your local mental health Mobile Crisis Services like:

Portland, OR: Project Respond | 503-988-4888

Eugene, OR: CAHOOTS | (541) 682-5111

Trained crisis mental health professionals go out into the community, to the location of the distressed person in need of supportive mental health services. This is also a service that people can call to support someone they care about.

Inpatient hospitalization for mental or behavioral health:

Portland, OR: Unity Behavioral Health. Open 24/7.

Located at 1225 NE 2nd Ave, Portland, OR 97232. Call at (503) 944-8000.

Eugene, OR: Inpatient Behavioral Health at PeaceHealth Sacred Heart Medical Center

University District. Open 24/7.

Located at 770 E 11th Avenue Eugene, OR 97401. Call at (458) 205-7013.

Voluntary inpatient hospitalization for mental health crisis, especially when one is at risk of hurting oneself.

Intensive Outpatient Programs (IOP):

Is a short-term and therapeutic psychiatric treatment program that functions within a group setting to support safety, stability, and helpful coping.

Several hospitals provide IOP services. It would be beneficial to check with your insurance provider to see which program location would be in-network. Otherwise, contact your local hospital or medical clinic for program inquiry.

You don’t have to be alone. Explore how you can get connected.



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U.S. Suicides Hit All-Time High in 2022

Jaclyn Baker

By: Betsy Pownall

Three weeks ago the Center for Disease Control posted the number of completed suicides in the United States in 2022. About 49,500 people took their lives last year, the highest number in our history. It is suggested that the United States suicide rate is “more common in the U.S. than at any time since the dawn of World War II”.

Suicide is complicated and a range of factors are driving the rates up, such as depression and availability of mental health services. The nation’s gun suicide rate was the highest last year, and for the first time, Black teen suicide rates surpassed white teens, researchers at Johns Hopkins Unviversity discovered.

The largest increases are in adults, ages 45-65 and more than 8% in people 65 and older. White men, in particular, have high rates. The CDC is expanding a suicide program to fund more prevention in communities through schools and community agencies.

There has been more than an 8% drop in suicides in people ages 10-24 in 2022, which could be because of the increased attention being paid to youth and adolescent mental health.

Read the article here: US suicides hit an all-time high last year – AP News

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September is “Recovery Month

Jaclyn Baker

By: Tanya Kramer 

The word “recovery” is a broad term.  This next list is focusing on podcasts and books that help individuals better understand addiction, how to reframe addiction, and opportunities to listen to meaningful stories from people who are in recovery.

  • Podcast Recovery Elevator – Quit Drinking Now with Paul Churchill. This was a recommendation from someone who was early in their recovery.  Upon listening to the podcast, I appreciated how each episode presents the story of a different person’s journey from addiction to recovery.  I see this as a valuable resource for people in any stage of addiction to hear that someone going through their similar experience was able to work toward and be in recovery.  I think this podcast can give hope, the type of hope someone might get from an AA meeting when listening to a speaker’s story.  So, if someone is not comfortable trying an AA meeting, this might be a place to start or supplement with AA.
  • Podcast How to be Reframable with Kevin Ballack  and Reframe app. I first noticed this on social media and appreciated the visuals used to help reframe lifestyle choices.  The podcast is new (April 2023) and it highlights the “Reframe” app which has been around for a couple years.  The podcast shares stories of recovery, provides coaching for recovery, psychoeducation, and folds in tools such as journal questions to think or write about.  The Reframe app can help individuals evaluate their relationship with alcohol and make decisions around managing or changing drinking choices.  Both the app and the podcast use science to tell the story of the impacts of alcohol on the body and the mind.  The Reframe Model encourages people to “embrace a compassionate approach to change”.  This podcast talks to people who are using the “Reframe Tools” to change their relationship with alcohol.  I really was impressed by the visuals and for this reason alone, I see this as a unique resource for those reconsidering their relationship with alcohol.
  • Book In the Realm of Hungry Ghosts: Close Encounters with Addiction” with Gabor Mate, MD. I have a dear friend I have known for almost 20 years who has been in recovery for that same amount of time.  This person helped me understand how difficult addiction is and how much healing has come within recovery.  This person told me that reading this book by Gabor Mate’ was the first time they felt like a professional who speaks about addiction “really gets it”.  Of course I was intrigued and picked up the book for myself.  It is a beautifully written book holding all individuals with deep compassion and understanding, knowing how people often use substances to cope with suffering.  The book shares many salient stories of addiction, recovery, and mental health.  Gabor Mate’ has a way of acknowledging the human within the disease and provides his perspective of compassionate care to those struggling with addiction. 
  • Quit Lit (Literature) – There are a number of websites where you can find this genre of books by women about quitting drinking, such as:

Best Sobriety Audiobooks For Women 

The Best Quit Lit Books For Women Going Alcohol Free

Quit Lit

If you examine each of these lists, there are a number of books that keep showing up.  I have referred clients exploring their drinking patterns to these book lists and I have heard positive feedback on a number of these titles.  I might specifically recommend “The Naked Mind” by Annie Grace (who also has a podcast called the Naked Mind), “Quit Like a Woman” by Holly Whitaker, and “Sober Curious” by Ruby Warrington.  I appreciate the approach of being strength based and some of the approaches used in these books bring in the history of drinking and how for women it was initially a sign of empowerment.  I recognize how confusing that might be to someone with a drinking problem, but sometimes understanding the false social construct can help provide clarity that there are other things at play when struggling.  One book helps readers refocus on their life priorities to see if drinking fits or not when prioritizing life goals.  I recommend this genre of books because of the different approaches each author takes and my hope in sharing this is that readers will find a book that speaks to them and meets them exactly where they are in their own “sober curious” journey.

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