Читать книгу The Alcohol Experiment: 30 days to take control, cut down or give up for good - Annie Grace, Annie Grace - Страница 10

DAY 2

It’s Not What You Give Up, But What You GAIN

One reason people resist change is because they focus on what they have to give up, instead of what they have to gain.

—RICK GODWIN

As a participant in this experiment, you’re obviously giving something up. You’re giving up alcohol for 30 days. But there are two ways to look at it. You could focus on how hard it’s going to be and all the things you’re going to have to give up and go without. Or you could think about all the amazing insights and experiences you’re going to gain as a result of the experiment.

We all undoubtedly control our destinies through our expectations. In other words, we get what we expect. If we expect this experiment to be miserable, then that is what we’re going to get. And so to make this a more pleasant experience, we have to change our thinking. We have to expect to go into this and experience 30 days of amazing epiphanies, better health, higher energy levels, and systematic shifts in our thinking. How do we do it? We decide to focus on the positive. It’s that simple. You might feel weird at first focusing on all the good things that are going to happen, especially if you’re skeptical that they will happen. But when you shift your thinking to what you will gain, the good things will come. They truly will.

BENEFITS

For me, I lost 13 pounds in the first 30 days. My marriage has never been better, and I’ve finally started doing all the things I’d wanted to do for years and years. Things alcohol kept me from doing, such as starting a business, writing a book, creating a mindfulness practice, and building a strong family life. I’ve become much happier socially because I’m never worried about what I said the night before. I’ve become much more successful. I think I look significantly better—my eyes are clearer, my hair is thicker. But these are my stories. What about other people who’ve gone through the 30-day experiment? What have they gained? Here’s a short list from other Alcohol Experiment participants:

• Clearheaded mornings

• Better health

• Less anxiety

• True relaxation

• Better relationships

• Self-love

• Happier family life

• Freedom to fully participate in life

PAY ATTENTION TO YOUR LANGUAGE

So how, exactly, do you focus on the positive? The easiest way to do it is to pay attention to your language, the words coming out of your mouth. Saying something like “I can’t drink” is pretty negative. It sends all the wrong messages to your subconscious because it leaves you feeling deprived and thinking about something you can’t do. On the other hand, saying “I’m going to enjoy drinking an iced tea tonight” or “I really love this lemonade” is saying the same thing in a different way. You’re telling yourself you’re not going to drink alcohol, but you’re doing it in a positive way. And you’re giving your subconscious the message that you’re going to enjoy what you’re going to do instead of that you’re deprived or you can’t.

Saying “I’m giving up alcohol for the month” also sends a negative message to your subconscious. But saying “I’m experimenting to see how much better I feel” is totally different. Positive phrasing sends all the right messages and will help you be more successful. So start to be mindful and conscious of how you talk to yourself.

You don’t have to do this experiment. You get to do it. You have the opportunity to do this. You are excited to do this. You are choosing to participate. Recognize your old, disempowering, words around alcohol and replace them with new, empowering, words. This is important. The brain loves anything that gets you out of pain and into pleasure. It loves that shift both consciously and subconsciously, so choose the words you want to use. When you start consciously choosing your words, you’ll even start to get a little buzz, especially if you reinforce your statements afterward. If you say, “I’m going to enjoy some iced tea tonight,” reinforce it by actually feeling it. “Wow, I did enjoy that iced tea tonight!” The brain will latch on to the experience and repeat it more easily the next time.

Labeling

Another type of language you’ll want to pay attention to is how you’re labeling yourself and others. There’s a ton of research showing how labels can limit your experience. When we put a label on something, we create a corresponding emotion based on our beliefs and experiences. That’s especially true when we label ourselves and say we’re depressed or we’re alcoholics. It’s true that we might be suffering, but by labeling ourselves that we are those things, we ingrain the negative feelings and end up believing them subconsciously.

It might take a little while to start catching yourself focusing on the negative or unnecessarily labeling yourself, so keep at it. If you catch yourself once a day, it’s a great start. Over time you’ll get better and better at it, and you’ll develop ways to reprogram your language and be more positive naturally. Don’t be surprised if people start noticing and telling you how much happier and upbeat you seem. That’s because you are happier and upbeat when you expect to be and use language to reinforce the idea.

The Power of Positive

Staying positive is one amazing tool you can use to stay alcohol-free for the next few weeks, and beyond if you choose. Positive thinking and believing in yourself are helpful, but I’m also talking about how you use words in sentences. Psychologists have studied how our brains process negative statements and found that the way a sentence is constructed affects brain activity. Negative constructions can cause higher levels of activity, which means we have to think harder.

Let’s keep this easy, okay? If we don’t have to think hard about drinking, the experiment will be less stressful.

So, say someone asks you, “Would you like a drink?”

You could answer in the negative: “No, thanks. I’m not drinking tonight.”

Or you could answer in the positive: “Yes! I’d love a club soda with lime.”

By speaking with positive statements, your subconscious mind isn’t triggered into activity. It’s happy. It believes you enjoy drinking, and so you’re enjoying a drink. It just happens to be a nonalcoholic drink this time.

How We Talk Changes Our Experiences

Furthermore, according to Albert Ellis, one of the fathers of modern psychology, how we talk about what is happening to us and around us actually changes our emotions around our experiences! One of the most powerful things I want you to learn in this experiment is that you are much more in control of your life than you may realize. Sure, it takes practice and awareness to begin to shape our emotions and experiences through our language—specifically the language we use when speaking to ourselves—but, wow, is it worth it!

I honestly can’t believe the changes that have happened inside me once I learned the importance of how I talk to myself—the words I use and even the tone. Do yourself a favor: Over the next few days, start to pay attention to how you speak to yourself. Ask yourself if you would speak to a stranger like that? What about someone you consider a friend? What about your child?

Listening to Your Inner Voice

You may find it hard to “hear” your inner voice. If that’s the case, do this—notice your emotions. When you start to feel anxious, upset, or stressed (or any other negative emotion), use that as a signal to pause and reflect on what you were just saying to yourself.

How we speak to ourselves has a huge impact on our emotions. This is true not only around drinking but in all areas of our lives. Studies show that the majority of most people’s thinking is negative and self-destructive. However, since our inner dialogue is constant, we are not often aware of it. The next time you start to feel badly about yourself, I want you to stop and notice the words you just said inside your head. Write them down. And then ask yourself, Was it nice? Was it helpful? Was it something you would say to someone you love? Was it even something you would say to a complete stranger, or are you talking to yourself in a more destructive way than you would talk to a complete stranger? Take time every day to listen to your inner dialogue and consciously try to speak to yourself with respect. Like any habit, how you speak to yourself is unconscious, and it will take some conscious awareness to discover exactly what that inner dialogue consists of. But if you can learn to speak to yourself as you would speak to someone you love, your entire life can change for the better.

TODAY, observe your language patterns—both what you say out loud and the self-talk in your head (we’ll get into even more about self-talk later in this book). And write down the words you’re using on a piece of paper. Do you use the same words over and over? Are they negative or positive? When you think about alcohol, do you feel sorry for yourself and tell yourself you are not able to drink? Or do you feel excited about the challenge and tell yourself you don’t have to drink—and don’t have to wake up with another hangover? How are you treating yourself internally? Are the things you are saying to yourself generally helpful or hurtful? Will they help make these 30 days a more pleasant experience? Don’t judge yourself for using negative language. Instead, think of some ways you can turn your language around and make it more positive. Make it a fun exercise.

Day 2 Reflections from alcoholexperiment.com

“My mind-set has definitely changed. Everyone around me is still drinking, and waking up with a hangover. This morning when I woke up I found myself wondering, ‘Why would they do that to themselves? Why?’ Then I remembered, ‘Oh, yeah, I used to do that to myself, too.’ It was so strange truly not being able to comprehend why people would purposefully ingest poison knowing that they would wake up feeling like shit!”

—CARL

“I’m feeling great without alcohol! New things have opened up for me—some simple things like planting a little garden, trying a different grocery store, exercising more. I’ve already lost weight, and I never have to worry about how much I’ll embarrass myself while drinking. I feel more present with my children and am not forgetting as much, or having to constantly remind myself of things I said I’d do with them.”

—ARLETTA

“I feel a change happening inside me, and I feel confident in myself again, or maybe for the first time. I feel like there is hope for the future and that there is so much to learn and ways in which I can grow and simply experience being human.”

—MORGAN