You're allowed to do things differently.
On coping with anxiety and cutting out old habits.
Hi everyone, Annie here!
I recently attended a Somatic Workshop at my local bookstore / third space, and wanted to pass along some of the wisdom I learned! Vanessa Verlee, author of Tricks for a Less Nervous System, guided us through somatic exercises that can help ground us in anxious moments. Here are some quick ones you can try:
Balancing breath: Close your right nostril slowly inhaling through your left, then close your left nostril, exhaling slowly through your right.
Inhaling through your left is said to be cooling and calming, while the right is energizing and activating.
5-4-3-2-1: Name aloud five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.
This helps shift your nervous system from fight or flight into a more regulated, present state.
Humming: Hum a song or simple tone— the vibration from humming stimulates the vagus nerve also activating a restful state.
While these may seem like small or overly simple ways to combat anxiety, they really do teach our bodies to not be in survival mode anticipating a threat. Plus, they’re easy to do and can be done wherever! I’d love to hear if anyone else has other tips that help you :)
— Annie
If you’re new, check out our intro to Steady Sunday here!
💻 This Week’s Meetings
You can always find our full monthly meeting calendar here!
Tuesday, 4/21 — 5:30-6:30 p.m. PT / 8:30-9:30 p.m. ET
Thursday, 4/23 — 5:30-6:30 p.m. PT / 8:30-9:30 p.m. ET
Sunday, 4/26 — 10-11 a.m. PT / 1-2 p.m. ET
Zoom meeting links are sent in our Discord chat:
✨ Meeting Notes
This week, we talked about how when you’re quitting a substance (or any vice), it’s important to set barriers in place to make it harder to fall back into old habits. Instead of relying on willpower alone, you can try to limit temptations (as much as they’re in your control or influence) and use your support system to hold yourself accountable. Here are some ways you can do that using alcohol as an example:
Tell a trusted person you’re not drinking and why this decision matters to you. Having an accountability buddy will help you feel more supported when you’re faced with temptations.
Make access to alcohol less convenient. If possible, keep alcohol out of your home and try to avoid frequenting places where drinking is the main activity (bars, breweries, etc.), especially in early sobriety. The environments you’re in and people you’re around play a big part in this.
Plan things to look forward to for when you’d usually be drinking. For example, if you usually go out to drink on Friday nights, replace that routine with something else like a fun movie night with friends.
One member shared they like to schedule early morning yoga classes so they’ll be less inclined to drink the night before. Such a great idea! :)
✍️ Journal Prompt
What’s an intention you have for this week and how can you hold yourself accountable to follow through on your intention?
Always cheering you on,
-Steph & Annie
P.S. Have ideas for anything you’d like to see in this newsletter? Comment on this post or reply to this email!