A Happy New Year Message: "Be kind to yourself. Wherever you are, get help. Don't be ashamed."
This is part of the inspirational New Year message, and more importantly a call-to-action, from Sir Anthony Hopkins who posted a New Year’s video message to celebrate his 47 years of sobriety as well as his 85th birthday. We salute him and add him to our long list of Heroes of Hope, providing motivation and hope for people struggling with substances. A new year is the right time to examine your relationship with substances and think not about what you are giving up, but about what you will gain. For starters…self love!
“Be kind to yourself," he continued. "Be kind. Stay out of the circle of toxicity with people, if they offend you…I just had to acknowledge one day that there was something really wrong with me," the actor said. "I didn't realize that it was a kind of condition — mental, physical, emotional condition called alcoholism or addiction.”
"But if you need help with any addiction or problem, talk to someone. Talk to someone you respect, whether it's a counselor or to go to a 12-step program…So wherever you are, get help. Don't be ashamed," the star encouraged. "Be proud of yourselves, whatever you do. Don't let anyone put you down.”
The message is a beautiful one to take to heart to start 2023. At the core of his message is “be kind to yourself” and “ask for help.” Self-love is the first step to a fulfilling life, and if you are struggling with substances, asking for help is the first step to showing love for yourself, and achieving change.
The start of every new year, there is talk of Dry January where we abstain from all substances. Dry January provide a way to examine our relationship with alcohol. This year, let’s think about everything we will gain, not what we are giving up. Dry January can be the start of a new life - one of clarity, new energy, focus, renewed connections, fulfilling relationships and connections with loved ones, and finding a new meaning to work and life goals. In life after recovery from an active addiction, substance misuse or abuse, you may find your best self. Applying the habits of sobriety to your daily life will promote overall physical, mental and emotional health and help develop resiliency. The benefits of abstaining from drinking include an improved mood, better sleep, a stronger immune system, and decreased anxiety, among others.
Be kind to yourself…Ask for help.
If you decide to try Dry January, here are some strategies recommended by our clinicians at Freedom Institute to support you through it.
§ Take it one day at a time: Break down the month. One day, two days, three days – these sound easier than 30 straight days. Don’t look too far ahead. Just put one foot in front of the other and stay in the moment, handling any challenges as they come up.
§ Plan for urges and find alternatives: Instead of having a drink, replace the behavior with a healthy alternative (see tips below). When you feel the urge to have a drink, instead call a friend, watch something funny, treat yourself to a glass of sparkling water and juice.
§ Fellowship: Ask for support. Tell friends and family what your goal is and ask for their support and understanding. Reach out to friends when you need to.
§ Exercise: Reduce feelings of anxiety or stress with a run, walk, Jumping Jacks, dance, yoga, Zumba, anything really. Movement is magic. (Check out DBT TIPP Skill I: Intense Exercise.)
§ Diet: It’s no secret that a healthy diet has a positive effect on mood. Drink lots of water, eat plenty of fruits and vegetables and try to avoid too much sugar.
§ Meditation: There are many types of meditation and whether it’s the 20 minutes, twice a day recommended in Transcendental Meditation, the Mindfulness Meditation we teach in our DBT Skills or the DBT TIPP skill P: Paced Breathing, taking a moment to settle yourself and your thoughts has calming benefits.
§ Avoid 'all or nothing' Thinking: If you slip, it’s okay. Don’t beat yourself up. You are not starting over. You are just starting again. This is about progress not perfection.
§ Keep a journal: Writing things down can help you document your growth. You may start by asking yourself some questions and writing down your thoughts and feelings. How often and how much do I drink? What are the reasons I drink? How do I feel before I drink? How do I feel afterward? How does alcohol affect my social relationships? Am I hungover a lot? Do I find myself thinking about alcohol? Write down what works and what doesn’t work. Then as the days go by, notice changes in how you feel and write those down.
§ Reach out for support throughout: Check out our DBT TIPP skills demonstrated in our video series on Freedom Institute’s YouTube channel.
"But if you need help with any addiction or problem, talk to someone.”
At the end of the month, if this temporary abstinence leads you to want to explore whether or not you want to stop drinking altogether, Freedom Institute can help support you on your journey. Contact us at info@freedominstitute.org or call 212-838-0044.