Abstinence Experience

Difference between Abstinence and A Plan of Eating Workshop-‐ Handout

PAGE ONE: Workshop aim and objectives

Aim: To increase the Fellowship’s focus on actions required for abstinence because our primary purpose is to abstain from compulsive eating and compulsive food behaviors and to carry the message of recovery through the Twelve Steps of OA to those who still suffer.

Workshop objectives include OA members:

• Understanding the difference between Abstinence and A Plan of Eating.

• Having a clear vision of their abstinence.

• Writing the actions they need to take to make abstinence 1st in their life.

• Understanding what A Plan of Eating is, and is not.

• Knowing about relevant OA resources.

Why is the difference between Abstinence and A Plan of Eating important?

The definition of Abstinence is the same for all members but the details of the Plan of Eating for each member may differ depending on what compulsive food behaviors we engaged in while practicing our disease, such as overeating, under-‐eating, and purging. A Plan of Eating is a Tool to help the OA member to maintain abstinence, i.e., to refrain from compulsive eating and compulsive food behaviors and to work toward or maintain a healthy body weight. There are as many “plans of eating” in OA as there are members and a plan may change over time for each member. Dignity of Choice has samples of some of the many plans of eating OA member’s use.

Background

In 1961, Abstinence first mentioned as a Tool.

In 1973 the World Service Business Conference (WSBC) delegates approved The Tools of Recovery pamphlet, which included Abstinence as one of the Tools of OA.

By 1995 the collective OA understanding of the importance of Abstinence meant that the delegates at WSBC removed Abstinence as a Tool and replaced it with “A Plan of Eating,” leaving Abstinence as OA’s primary purpose

Delegates to the 2011 WSBC approved changes to the Statement on Abstinence and Recovery, which currently reads, “Abstinence in Overeaters Anonymous is the action of refraining from compulsive eating and compulsive food behaviors while working towards or maintaining a healthy body weight. Spiritual, emotional and physical recovery is the result of living the Overeaters Anonymous Twelve-‐Step program".

In 2013 at WSBC, our primary purpose was modified to say, “Our primary purpose is to abstain from compulsive eating and to carry the message of recovery through the Twelve Steps of OA to those who still suffer.”

The results of a survey of the membership in 2013 showed that there was a lack of abstinence and of working all Twelve Steps. The strategic plan theme for World Service for 2014-‐2016 is “Our Primary Purpose.” The goals for each of these three years are: 2014—Increase Awareness of the Importance of Abstinence; 2015—Increase Awareness of the Necessity of Working All Twelve Steps; 2016—Increase Awareness of the Importance of Carrying the Message.

This Workshop was created as part of the 2014 goal.

In 2015 at WSBC, our primary purpose was modified to say, “Our primary purpose is to abstain from compulsive eating and compulsive food behaviors and to carry the message of recovery through the Twelve Steps of OA to those who still suffer.”

PAGE TWO: Formulate your own abstinence vision/affirmation

To reflect on and create your own abstinence vision/affirmation

• E.g. I am freely choosing foods and food behaviors that are non-‐compulsive, eating with gratitude, dignity, and grace, which result in my maintaining a healthy body weight using God's wisdom and guidance and the Twelve Steps of OA as a path for my life.

Because of the alarming prevalence of obesity and overweight in the country, I decided to undertake the Abstinence and Eating Workshop to help me reduce my overall bodyweight and adhere to the recommended dietary guidelines. Hence, my abstinence vision is to live a comfortable life where I am free from lifestyle related diseases such as obesity and overweight. To achieve this, I am being so careful on every food I chose to eat, while at the same time embarking on physical exercises every day.

PAGE THREE: Is my abstinence strong enough?

The threefold disease of compulsive eating is physical, emotional, and spiritual. Abstinence actions address all three aspects of the disease so peaceful long-‐term recovery is possible. The result of working all Twelve Steps of Overeaters Anonymous is a spiritual awakening which changes us physically, emotionally, and spiritually.

Reflect on your recovery using the following questions.

1) Am I working the Steps?

Yes, I am working on the steps provided in the handout to allow me meet my abstinence vision.

2) Do I pray and meditate?

Yes, I always pray every morning I wake up and every night before I go to sleep.

3) Did I plan my food today?

Yes, I am planning every food I eat.

4) Am I maintaining or working toward a healthy body weight?

Yes, I am maintaining my body weight by choosing healthy food as opposed to junk foods and also undertaking physical exercises every day.

5) Did I rely on my Higher Power to get or stay abstinent?

Yes, I did rely on my higher power to get or stay abstinent.

6) Do I ask for help?

I have never asked for any help but when the need arises I will.

7) Do I make OA phone calls?

Yes, I do make these phone calls.

8) Do I have an attitude of gratitude?

I do not have attitude, but I have gratitude.

9) Do I help others?

I am always willing to help anytime someone asks for my help and I am in a position to give a hand.

10) Do I have an action plan to stay abstinent?

Apart from the actions provided by the handbook, I have no other action plan to stay abstinent.

11) Do I have a sponsor? Do I sponsor?

I do not have a sponsor.

12) Is what I am currently doing working for me to remain abstinent?

Yes, what I am currently doing is effectively working for me to remain abstinent.

13) What activities will I NOT participate in to maintain my abstinence?

I will not participate in binge drinking, eating junk foods, and playing video games for a long time.

PAGE FOUR: What actions do I take to make “Abstinence 1st without exception”?

What are my daily prayer and meditation actions?

• E.g. Have at least one period of prayer and meditation every day.

• E.g. Talk to God about specific food items and/or personal food behaviors.

My daily prayer is to ask God for more life and better health, and for those of my family members, friends, and relatives.

What actions do I take to live Step Ten?

• E.g. Daily commit to list personal “did well”/positive attributes.

• E.g. Daily examine where have I been resentful, selfish, dishonest, or frightened.

To live Step Ten, I always examine my daily actions and activities and identify areas that I was dishonest, selfish, or frightened, and committing myself to better tomorrow.

What actions underlie my plan of eating?

• E.g. Get input from a health care professional to establish my SPECIFIC written plan of eating.

• E.g. Specify what foods will I eat and when will I eat them.

Actions that underlie my plan of eating including abiding with the provided dietary plan by a professional nutritionist and avoiding junk foods or those with high calorie content.

What are my TRIGGER FOODS that if I eat a little, I will crave more?

• E.g. Maintain a written list of trigger foods.

• E.g. Do not keep trigger foods near/visible

My trigger foods that if I eat a little I end up craving more are pizza, burger, French fries, beacon, ice cream, and sausages. I will, therefore, try so much to avoid eating these foods.

Do I maintain a Specific Written List of Eating Behaviors that I will participate in?

• E.g. Will have at least ____ hours between meals.

• E.g. Will always communicate with sponsor before making changes in my food plan.

I will maintain a specific written list of eating behaviors that I will participate in. One of the requirements of the list will be eating on twice every day.

Do I maintain a Specific Written List of Eating Behaviors that I will NOT participate in?

• E.g. Will not eat in car.

• E.g. Will not eat/taste/sample anything while in the cooking process.

I will not eat junk foods and red meat. I will also desist from drinking sugary drinks like soda and juice. I will also avoid drinking alcoholic products.

PAGE FIVE: A Plan of Eating—what it is and is not

An effective Plan of Eating helps the member stop eating compulsively and move toward or maintain a healthy body weight. For a member to stay stopped requires more than just A Plan of Eating. Working the Twelve Steps and using the Tools of Recovery brings a return to sanity around food and a fuller recovery experience spiritually and emotionally.

Think back to some of the items we discussed earlier during our brainstorming activity and from your own experience write briefly about what A Plan of Eating is or does for you.

.1. Adhering to the recommended dietary guidelines.

2. Avoiding partying with friends.

3. Increasing the number of hours in the gym.

4. Listening to music when I am bored.

5. Avoiding fast food areas.

6. Avoiding friends who do no support me in my program.

My stage of change is contemplation.

Describe how your stage of change relates to your ability to stay “sober” (abstinence from sugar, etc.)

My stage of contemplation relates to my ability to stay “sober” by abstaining from sugary and junk foods. This is because I am at a stage where I am contemplating whether I need to go on with my usually eating habits or change it and adopt new healthy habits to help me reduce my weight.

Assess your feelings, thoughts, and behaviors through the following areas:

1. Daily experiences and feelings including self-talk about eating,

Even though I have been trying to abstain from eating junk and sugary foods, the problem is that I always feel disappointed in myself whenever I pass these fast food stores and avoid sitting down and making an order.

physical state (cravings, triggers, health, energy, sleep, nutrition)

Undertaking the physical exercises every day in the evening makes me feel so light and full of energy.

psychological state (motivation, emotions, coping skills, self-esteem, thoughts, insights, confidence, self-efficacy, emotional management)

I can confidently say that my daily psychological state has significantly improved since I started taking part in this program. I am more confident, happy, insightful, and always ready to help others.

social life (social support, undermining, changes, friends, family, classmates, insights about others, reactions by others) did you reach out for support

Overall, the program has improved my social life. Unlike in the past when I use to isolate myself in my room most of the time after school, I tend to be outgoing and always prefer to be in the company of my friends and family members most of the time.

spiritual state (choices, honesty, belief systems, ethics, practices, honesty, personal value system)

Because one of my goals is to ensure that I pray every time I wake up in the morning and before I go to bed, I am feel like my spiritual state has greatly improve. Once again I feel like I yawn to understand the Bible and know more about salvation. I also desire to improve my personal values by ensuring that I live a righteous life.

environment (impact of media, advertising, social mores)

The program has made me to reduce the time I take on watching movies and playing video games. Prior to this program, these were some of the hobbies that I used to enjoy so much. However, in recent days, I prefer to go swimming, do aerobics, or jogging around the neighborhood as opposed to watching movies, video gaming, or chatting on social media sites.

Explore what helps or hinders your ability to stay “sober.”

One factor that enhances my ability to stay “sober” is my self-esteem and self-belief. I am a person who likes to complete everything I embark on. And since that this is one of the programs which will help me to stay healthy and reduce my overall weight, I am optimistic that I will meet my abstaining goals. On the other hand, one thing that hinders my ability to stay “sober” is my relationship with my friends. Most of my friends prefer junk foods and going out to drink. Therefore, whenever they invite me to accompany them to parties and I refuse to accept their invites, they always end up mocking me that there is nothing I am doing. Such sentiments often make me thinking of quitting the program, thus hindering my ability to stay “sober.”

Do you have a daily plan to help you through the next few weeks?

Yes, I do have a daily plan to help me remain “sober’ for the next few weeks.

What readings or therapeutic tools could you access, or did access, to assist in your “sobriety?”

In order to stay “sober,” some of therapeutic tools that I will use include; American dietary guidelines, aerobics and gymnastics guideline books, the Bible, and music.

Briefly outline your plan for next week to address any issues with maintaining your “sobriety.” What new interventions could be implemented to help if you did not maintain your “sobriety?”

Even though I have managed to maintain my daily “sobriety” plans, I wish to improve my commitment to stay sober by increasing my physical exercises and avoid completely all the foods with high sugar and calories. To achieve this, I am planning to increase the number of hours I will be taking in the gym daily and also substituting non-organic foods I always eat with organic ones.

On 20th March 2020, at 4 pm, I was able to attend a meeting concerning good dietary habits and avoiding junk foods. In the meeting, we discussed ways on how to maintain a health and fit body by abstaining from specific groups of meals and undertaking physical exercises regularly. Some of the ways that were recommended include avoiding junk foods and replacing them with organic foods, consuming white meat instead of red meat, drinking enough water during the day, taking part in different games and physical exercises, and taking time to pray and meditate. In attendance were approximately twenty people who came to receive some health advice from the meeting. The meeting focused on maintaining sobriety and abstaining from eating sugary and fatty food products. Sugary and fatty food products have been cited as the main causative agents of diabetes, heart diseases, and obesity, which are today highly prevalent in the country and across the globe.

From the meeting, I was able to learn specific concepts about sobriety and maintaining eating habits. The speakers noted that sobriety has always remained a problematic activity for various people who wish to change from a given behavior which they believe is either addictive of life threatening. One reason why most people find it hard to maintain sobriety is because it often demands one to change his/her behavior and habits, actions which is still hard for most people to accept. To maintain sobriety in the diet, one needed to have proper planning on their diet. I learned that during sobriety, one is required to have efficient water intake to stay hydrated (Lauroesch, 2016). Water is an essential component for every organism; hence it is a necessity. Also, an individual needs to consume plenty of vegetables as they possess vital vitamins and minerals which are crucial for the body (Lauroesch, 2016). I also learned that carbohydrates and proteins are essential in the production of energy for the body and in enhancing body growth (Lauroesch, 2016). These were some of the ways of maintaining diet sobriety.

From the meeting, I further developed the various concepts on the maintenance of sobriety. I can increase my water intake to promote body hydration. I can feed on fruits and vegetables as they contain essential vitamins and minerals for the body. I can regulate my carbohydrate and protein intake to promote body energy and growth. Proper exercise is also a necessary part that one needs to carry out.

At the meeting, most people were eager to know how to maintain the sobriety of their eating habits. Others were anxious about what would happen while maintaining sobriety. However, sobriety is a practical approach that can eradicate various body diseases such as diabetes and obesity; hence it is essential to practice. Overall, the meeting was interesting and insightful as we learned from the team of experts on how to live a healthy life, be physically fit, and at the same time have a peaceful mind.

Reference

Lauroesch, M. (2019, April 19). “The Clean, Sober Diet: Tips for Eating Well in Recovery.” Retrieved from: https://fherehab.com/learning/the-clean-sober-diet/

Week 4:

1. Identify your stage of change (Pre-contemplation, contemplation, etc.) Read The Transtheoretical Model (Stages of Change) for definitions of the stages.

Based on the Transtheoretical Model of Stages of change, I can confidently state that I am in the action stage of change. The action stage of change encompasses the action of a person changing his/her behavior based on the goals the person expects to achieve. In my goal of staying sober and abstaining from an unhealthy lifestyle, I have already taken measures to achieve these goals. Hence, it is correct when I say that I am in the action stage of change.

2. Describe how your stage of change relates to your ability to stay "sober" (abstinence from sugar, etc.)

My stage of change involves taking actions to stay sober and avoiding an unhealthy lifestyle. The stage requires that I implement the previous plans I had on maintaining my sobriety. Hence, by putting into action these eating plans, I can confidently say that they relate to my ability to stay sober.

3. Assess your feelings, thoughts, and behaviors through the following areas:

Daily experiences and feelings including self-talk about eating,

In this action stage of change, I feel like I am getting used to my daily experiences and feeling on the issue of staying sober. Initially, when I was starting the program, it was a bit hectic for me to come to terms with these changes. However, I am now used to the change in my daily experiences and feeling.

Physical state (cravings, triggers, health, energy, sleep, nutrition)

I can say that I no longer have any cravings for unhealthy foods such as junk foods. I am currently maintaining a good dietary practice as recommended by the nutritionist. I am also having enough sleep, which enables me to remain active during the day.

Psychological state (motivation, emotions, coping skills, self-esteem,

My psychological state is normal than ever before. I am highly motivated to accomplish my daily goals and always feel like I have higher self-esteem. With such feelings, I am proud to say that I am gradually turning into a better person day by day.

Thoughts, insights, confidence, self-efficacy, emotional management)

My thoughts are perfectly okay, coupled with self-efficacy and proper emotional management. My confidence level is also high, thus enabling me to overcome any distractions that may derail me from achieving my sobriety goal.

Social life (social support, undermining, changes, friends, family, classmates, insights about others, reactions by others) did you reach out for support

My social life is generally good. However, there is a significant difference in my current social life and that I had before I started undertaking this program. I am very selective in the kinds of people I hang with, a situation that has disrupted my social relations with my friends and classmates. On whether I reached out for support, I have to say that I did not do that simply because I did not see any reason for support.

Spiritual state (choices, honesty, belief systems, ethics, practices, honesty, personal value system)

In this action stage of change, my spiritual state has improved significantly. I am more inclined to ethics and moral choices, unlike before.

Environment (impact of media, advertising, social mores)

I can say that the impact of media on my commitment to remain sober has remained insignificant.

4. Explore what helps or hinders your ability to stay "sober."

Do you have a daily plan to help you through the next few weeks?

In order to remain committed towards my sobriety goals, I have constructed a daily plan which will help me through the next couple of weeks. The plan involves maintaining good dietary practices, undertaking various physical activities, and staying motivated throughout the week.

What readings or therapeutic tools could you access, or did access, to assist in your "sobriety?"

The reading and therapeutic tools that I can access to assist me in my sobriety include various articles on healthy lifestyles, the recommended dietary guideline booklet, and the bible. I also use music as a therapeutic tool to assist me in staying relaxed and focused on achieving my goals in this program.

5. Briefly outline your plan for next week to address any issues with maintaining your "sobriety." What new interventions could be implemented to help if you did not maintain your "sobriety?"

Concerning my plan for next week to address any issue with maintaining my sobriety, I will stick to my current plan because I am convinced that it is effective and will enable me to achieve my sobriety goals. However, the new interventions that I can implement to help me if I fail to maintain my "sobriety" include restructuring my current plan and consulting my program supervisor on how to go about my sobriety. I can also ask for support from my family members and friends to understand how to perfectly maintain my sobriety.

Sobriety Plan- Week 4:

In order to achieve my sobriety objective of avoiding unhealthy eating habits, avoiding alcohol, and staying physically fit, the following is a summary of the plans I will undertake in the next week.

I. Make some major changes

I believe that if I am trying to stay clean for the long haul, it will be essential to get away from my old routines, habits, and hangouts. In order to remain sober, I will have to avoid hanging around my friends who have a high taste for alcohol and junk foods.

II. Build a healthy relationship

Like other people who suffer from different addictions, I got to the point where the close relationship I had was with my unhealthy foods. However, to stay sober, I will try to build a healthy relationship with other important people and tools such as music and books.

III. Getting physically active

Staying indoors for a long time and drinking alcohol can negatively affect a person's health. Due to such addiction, an individual may lack the best physical shape to stay healthy. However, by doing exercises and other recreational activities, I will be able to reduce my stress level, become physically active, and restore a sense of balance in my life.

IV. Learn more about healthy diet and staying sober

There is no doubt that staying sober for the next week will require me to increase my knowledge about the goals I wish to achieve. Hence, I will research more about healthy diets and undertake new physical exercises to remain sober.

Week Five

Describe how your stage of change relates to your ability to stay “sober” (abstinence from sugar, etc.)

This week I develop high sobriety level. I do not feel the desire to eat my favorite donut or cake. I start looking for cake recipe with no sugar and wheat flour. Cinnamon is great alternative for sugar to add to my morning coffee. I will definitely stay away from sugar after this experience and I enjoyed it and love it

Assess your feelings, thoughts, and behaviors through the following areas:

daily experiences and feelings including self talk about eating,

My feeling and my desire are pushing me away from sugar. After 4 weeks I get used to find healthy alternative to use instead of sugar. I feel my body start to resist any thoughts about sugar at this level.

physical state (cravings, triggers, health, energy, sleep, nutrition)

I have trigger few times when I watched T.V. and saw someone eating donuts. My energy is the same and I feel that I have better sleeping.

psychological state (motivation, emotions, coping skills, self-esteem, thoughts, insights, confidence, self-efficacy, emotional management)

I have high motivation to stay sober and keep the sugar away from my daily meals.

social life (social support, undermining, changes, friends, family, classmates, insights about others, reactions by others) did you reach out for support

My experience helped me to educate my family about sugar. I noticed that my sleeping is better now and I share my experience with my children.

spiritual state (choices, honesty, belief systems, ethics, practices, honesty, personal value system)

My spiritual life is one of coping tool that I use to support my self during weakness. Meditation is something that I used to do to relax me and help me to focus on my goal and stay sober.

Explore what helps or hinders your ability to stay “sober.”

My understating of the harm that sugar could cause to my ody is my main hinder to stay sober

Do you have a daily plan to help you through the next few weeks?

I keep my daily routine which includes meditation and that’s help me to cope with any stressful events and with my sobriety.

What readings or therapeutic tools could you access, or did access, to assist in your “sobriety?”

https://www.samhsa.gov/

this website is a great reference for sobriety. It gives great resource to support my sobriety and to help during this course as well.

Briefly outline your plan for next week to address any issues with maintaining your “sobriety.” What new interventions could be implemented to help if you did not maintain your “sobriety?”

My weakness comes when I watch movies or advertisements about food, its trigger my desire toward sugar. My plan is :

Avoid any trigger

Keep up with alternatives to avoid sugar

Meditations is great way to cope

Introduction

Sugar sobriety involves being able to abstain from addictions caused by sugary food. This includes avoiding junk foods and drinks, as well as avoiding foods with many calories. Different steps that include abstinence, repair acute withdrawal, and growth stages exist that an individual has to undergo to achieve sobriety (Melemis, 2015). Relapse prevention is also another critical element that has proven to be effective in attaining full sobriety since it is an essential paradigm in the recovery process.

Stage of Recovery

I am at the abstinence stage of recovery. Abstinence refers to the state of being able to avoid every behavior that constitutes substance addiction and also seeking help from professionals to be able to curb the situation (Ashley, 2014). I am still contemplating on changing my eating habits and livelihood to be able to attain a full sobriety stage. I have been able to improve my social life and relate well with other people rather than isolating myself in my lonely room. Further, my life at a spiritual level has improved, and I can proudly say that I have understood the relapse stages at a higher level.

My Experiences of Sobriety

My experience of sobriety over the past weeks has been a greater one. I have managed to cope with significant issues that include abstaining from foods with high levels of calories and practicing a healthy lifestyle through physical exercise. This has impacted my social life positively. My experiences highlight the essence of following the five rules of recovery in order to recover from addictions. Forman & Nagy (2016) assert that accepting that you have the problem creates the desire to recover and be fully fit again. Understanding that you need help gives you the ability to be able to improve your social life and seek for a spiritual and emotional guide from experts (Best et al. 2015). Overcoming the urge to bend the rules to your needs makes you move from the denied user to a non-user. A denied user cannot acknowledge its level of addiction compared to a non-user who acknowledges that he has a problem and needs help.

The Impact of The Experience

This program has been a great mentor for me. It has taught me to appreciate the value of professionals in this industry. The thoughts I am having reflects the thoughts of different people in the addiction stage. It has helped me to understand the kind of struggles that individuals face during the recovery process. It has improved my psychological life positively in terms of happiness, confidence, and readiness to help others. Physical exercise makes you feel full of energy and more light compared to before. However, challenges exist, which I believe are paramount in this process. Ashley (2014) says that the feelings of withdrawals, fear, and depression are significant challenges in the recovery process. Presently, I will listen to the issues raised by the client without judging them and advise them accordingly. However, I will advise the client against giving in by having thoughts that someone can take a little and still abstain. Before undergoing the experience, I would have advised the client to take it easy and not punish themselves. Undergoing the experience has made me understand that it is easy to fall behind.

Personal and Professional Aspects Learned

During this program, I have learned that sugar sobriety is possible if I focus. The most important aspect that it has uncovered is the fact that I have rediscovered my place spiritually and physically. Professionalism requires that one acts competently, and with honesty, things that significantly relate to the experience I have had in the program.

Conclusion

Relapse is a significant threat to the treatment and recovery from addictive behaviors. (Hendershot et al., 2011). Relapse prevention aims at stopping this and creating a positive impact on the recovery process of an individual. Sugar sobriety can be attained by involving oneself through the different stages of the recovery process and fully observing all the Basic rules of recovery.

References

Ashley, A. (2014). Substance Abuse and Relapse Prevention Therapy. Retrieved 23 April 2020, from https://articalmotion.com/1944/.

Best, D., Beckwith, M., Haslam, C., Alexander Haslam, S., Jetten, J., Mawson, E., and Lubman, D., 2015. Overcoming alcohol and other drug addiction as a process of social identity transition: the social identity model of recovery (SIMOR). Addiction Research & Theory, 24(2), pp.111-123.

Forman, R., & Nagy, P. (2006). Substance Abuse: Clinical Issues in Intensive Outpatient Treatment. 1 Choke Cherry Road Rockville.

Hendershot, c., Marlatt, G., H George, W., & Witkiewitz, K. (2011). Relapse prevention for addictive behaviors. Subst Abuse Treat Prev Policy, 6.

Melemis, S. (2015). Relapse Prevention and the Five Rules of Recovery. YALE JOURNAL OF BIOLOGY AND MEDICINE 88 (2015), 325-332.

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