Chapter 1: Understanding the Costs and Benefits of Drinking

To assess your relationship with alcohol, consider taking a brief assessment that outlines the advantages and disadvantages of your drinking habits. While this program is meeting-based, it can be beneficial even if you participate remotely.

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After four weeks of quitting alcohol on my own, I realized that I needed the encouragement of others who were also pursuing sobriety. I decided to attend a SMART Recovery meeting, opting for this approach rather than Alcoholics Anonymous. The SMART program is secular, allowing open discussions among participants, which I found extremely beneficial; sharing experiences made me feel less isolated.

Following several meetings, I purchased the SMART Recovery Handbook and engaged in some exercises during my second month of sobriety. Recently, while revisiting my “sober toolbox,” I rediscovered this manual and was fascinated by my thoughts and emotions from those early days of abstinence.

One exercise prompted us to identify our substance of choice—in my case, alcohol—and then to list the Benefits (rewards and positives) and Costs (risks and negatives) of using it.

Benefits:

• Alleviates stress
• Pleasurable taste
• Eases social interactions
• Provides a means to relax
• Facilitates a mental escape

Costs:

• Friction in my marriage
• Increased arguments with my spouse
• Concerns about poor sleep quality
• Health-related anxieties
• Fear of embarrassing myself
• Risk of appearing intoxicated
• Experiencing hangovers
• Diminished creativity
• Impaired daily functioning
• Lack of motivation to exercise

The next segment of the exercise focused on identifying the Benefits and Costs of abstaining from alcohol.

Benefits:

• Enhanced self-esteem
• Increased productivity
• Greater levels of physical activity—exercise, cooking, attending meetings, etc.
• Improved comprehension in reading
• Renewed interest in cooking and shopping
• Overall better health and vitality

Costs:

• Occasional cravings
• Discomfort in social situations without alcohol
• Confronting personal issues head-on

We were encouraged to categorize each item as either a short-term or long-term outcome. Notably, most of the perceived benefits of drinking and costs of quitting are short-lived, whereas the disadvantages of drinking and the benefits of sobriety tend to manifest in the long term.

This exercise opened my eyes to the stark realities of my choices. I urge you to make your own lists of the costs and benefits associated with both drinking and sobriety—you might be surprised by the insights that emerge when you're candid with yourself.

This is not a test with right or wrong answers; rather, it reveals what feels right or wrong for you. Evaluating the costs against the benefits may provide the motivation needed to let go of drinking.

It’s easy to forget the challenges we faced in our early sobriety. This exercise serves as a valuable benchmark to gauge the progress we've made.

I cherish the advantages of abstaining from alcohol and continue to enjoy them today, three and a half years sober. While I may not relish cooking and shopping, my commitment to healthier meals and ensuring my partner eats well is a priority I embrace.

I take pride in my accomplishments and feel a surge of confidence knowing that alcohol no longer plays a role in my life. My creativity has flourished—I’ve taken up designing, painting collages, and writing for Medium, Alcohol Is Not Your Friend, and my personal blog. Additionally, I have incorporated pickleball into my exercise routine, along with increased hiking and walking.

These new pursuits would not be possible had I continued drinking.

SMART stands for Self-Management and Recovery Training, offering both in-person and online meetings. The handbook containing the aforementioned exercise is accessible at smartrecovery.org, along with various resources.

Having recently resumed reading this manual, I look forward to exploring it in greater depth, as it has been a couple of years since I last reviewed it. I'm eager to uncover more valuable insights to share with you and apply in my journey.

It's essential to equip ourselves with multiple tools to maintain our sobriety and lead fulfilling, productive lives. Reflecting on this exercise highlights how my previous life was merely a shadow of my current experience.

I genuinely love my life now, and if you are still grappling with alcohol, remember that a fulfilling life is within reach.

Chapter 2: Insights into Alcohol and Health

In the video titled "What Alcohol Does to Your Body, Brain & Health," viewers can learn about the various effects of alcohol on physical and mental well-being. This insightful content underscores the importance of understanding the consequences of drinking.

Chapter 3: Enhancing Your Health with Proper Hydration

The video "How to Optimize Your Water Quality & Intake for Health" from the Huberman Lab Podcast provides essential tips on improving water consumption for better overall health. This knowledge is crucial for those looking to enhance their well-being while navigating their sobriety journey.