Chapter 10 – Living Free From Addictions

Building Personal Resilience: A Guide to Positive Living

Chapter 10 – Living Free from Addictions

Addictions Counselling Ottawa

It is important to be a wise consumer in seeking a counsellor if you decide that you want to be seen for individual help. Not all physicians, psychologists or social workers have addictions training. Not all addictions counsellors have prior credentials in nursing, psychology, or medicine that provide a sound basis for recognizing the range of problems that people bring to their counselling sessions.


About 34% of people with addictions problems also have other, diagnosable, problems, such as depression, anxiety, or phobias that require treatment. Such people are often referred to as “dual diagnosis” or “concurrent disorder” clients, because they need help with both the addiction and the other mental health problem.


Through your life experience, you have a great deal of first hand expertise about addictions. If the counsellor’s beliefs or approach to helping you rings false, find another counsellor. A good way to find a counsellor who will be useful to you is to ask someone whose sobriety you respect if they know someone. You can also find a counsellor by calling the state/provincial associations for the profession you would like to see, or by talking with your family physician to get a referral.

In this chapter

The focus of this chapter is on alcohol but the self-destructiveness and damage to oneself and one’s lifestyle are similar. Alcohol dependency is indicated when people develop a tolerance to alcohol and experience withdrawal symptoms. Alcohol tolerance is defined as requiring more and more of the chemical in order to obtain the desired high or “buzz”. Alcohol withdrawal is defined as feeling hung over or ill when not taking the drug of choice for 4 to 12 hours.


This chapter gives some real life vignettes of some the different types of people who develop drinking problems illustrating different drinking patterns that spell alcohol dependency. It defines alcoholism and gives some quizzes that allow self-assessment, such as: How can you tell if you have a drinking problem? and Who should not drink? This chapter also explains low risk drinking guidelines and what to do if you think that you may have a drinking problem.

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About the Author

Read more about the author of this chapter, Dr. Iris Jackson of Gilmour Psychological Services® in Ottawa.

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Where Addictions Come From


It has often been said that humans have long sought altered states of consciousness, either for the thrill of the experience or as an escape from some emotional or physical pain in their daily life. As a child, you probably twirled around in circles making yourself dizzy and then collapsing on the ground in a gale of giggles. As a teenager, perhaps you enjoyed the rush a ride on the roller coaster gave you. Some adults use extreme sports to break free of everyday reality. However, a favourite way for many people is to become a bit buzzed on alcohol or another chemical. Alcohol and other drugs have been known to civilization since the dawn of time. Most people can use these chemicals periodically without any long term negative effects. Some people, however, get caught in the trap of addiction.


While the focus of the rest of this chapter will be on alcohol, much of what I will say can be applied to other chemicals. Although there are differences between chemicals that are depressants, such as alcohol, marijuana and the barbiturates, and those that are stimulants such as cocaine and amphetamines, the self-destructiveness and the damage to oneself and one’s lifestyle of abusing chemicals are similar. Some addictions just take longer to damage the person than others.

Fictitious Examples


Please note: we respect the confidentiality of our clients, so our examples are not of real clients, but, rather, are fictions based on combinations of people we may have known in our personal or professional life.


Meg is a mother, wife and homemaker who is 32 years old. She has a little girl in school, 7 years old, and a little boy, 2 years old. Her son sleeps two hours in the afternoon. Her husband is a successful lawyer who works long hours and provides well for his family. Meg keeps her home tidy and the children seem to be well cared for and loved. What is invisible to her neighbours and her husband is Meg’s pattern of having three to four glasses of wine with lunch. She then goes to sleep with the baby for two hours and by the time her daughter comes home from school, Meg is usually fully alert, although a little headachy. By the time her husband gets home, around eight o’clock in the evening, she is ready to put her feet up and watch him eat his dinner. She usually has one or two glasses of wine with him as he winds down and they discuss their day. No one has ever seen Meg drunk. Meg has had this pattern of alcohol use for about six years, interrupting it only when she was pregnant or nursing her children.


Is Meg an alcoholic?


Joe has worked construction for thirty-five years, since he was 18 years old. He has been a steady and reliable worker, although he has never risen in the ranks of his trade. A smart man with a marvelous sense of humour, he has always had a lot of good buddies. For many years, he played baseball in the summer and hockey and bowling in the winter, in recreational leagues. From the beginning of his work life, he always drank a couple of beer after work, stopping at his favourite pub on the way home. Friday nights, he stays late with his buddies, often getting home at midnight after about 12 to 14 beer. When his wife complains, he points out that he has never missed a day of work in his life and she should count her blessings that they have all the things they enjoy. Recently, Joe has noticed that he thinks about the after-work beer all day long, and on Saturday mornings, he is not only hung over and irritable but he has the shakes and feels self-conscious about needing two hands to lift his coffee cup.


Is Joe an alcoholic?


Mark, age 40, only drinks four times a year: New Years Eve, his birthday, the first day of spring and the first day of fall. He jokes about it, but he decided to do this when he was 25 years old and his father died of cirrhosis of the liver. He never wants to be a drunk like his old man. On those four occasions, however, he really cuts loose. He knows it is a binge, but he enjoys drinking for the complete abandon and freedom he feels. He figures that drinking only four times a year won’t trap him in alcoholism, because his dad drank everyday from noon until he went to bed. Mark would never do that. He is concerned however, that the last two times he binged, he lost three days. He does not remember what he did, and the last time, he did not even wake up at home. He was in a hotel in one of the suburbs of his town.


Is Mark an alcoholic?


Jerry is 18 years old and has been drinking since he was 13. In fact, he clearly remembers getting drunk and very ill on the rye that he and a buddy stole from his father’s stash in the kitchen cupboard that first time. Now, even the smell of rye can turn his stomach. As a result, he has decided not to drink hard liquor, and sticks to beer or wine. His friends used to be amazed at how much he could drink and not show it, but he has noticed that none of his friends drink every day like he does. He has had difficulty getting up in the morning to go to school and he has been in conflict with his parents all year because he has rejected all their household rules. Now, his dad is suggesting he find a job and his own room some where else, but, in his heart, Jerry worries that he can’t make it on his own. Who would get him up in the morning? What if he gave in to his craving to drink all the time? How could he afford to drink the way he does if he didn’t have access to his father’s wine cellar?


Is Jerry an alcoholic?


Carol is a 38 year old business woman who has risen in the ranks of her corporation because of her vivacious sales skills and her excellent organizational abilities. She earns more money than she can spend, especially because she works long days and rarely takes holidays. She is single and has some good friends, both men and women, who are as career oriented as she is. She lives in a condo in a luxury high rise in the central part of town, but doesn’t see much of her place because of her long work days and frequent business trips. She learned to drink white wine when she started in sales, because she was told, and believed what she saw, that “you had to drink with the clients to make the sale”. Everyone did it. Now, she looks forward to the minibar in the hotel rooms, the free cocktails on business class air flights, and her well stocked bar at home when she is in town. In fact, Carol sometimes wonders if her preoccupation with the alcohol is preventing her from doing some of the things she used to enjoy. She recently turned down an evening out to the movies with an old friend because she would have to go two hours without a drink. She’d rather rent a movie at home and have a drink while watching it.


Is Carol an alcoholic?


Conrad is 68 years old. He misses his management level job since he retired three years ago. Conrad doesn’t mind the summers too much, because he gets out to the golf club and sees his golf buddies, but the winters are hell. He hates the ice and snow and spends most of his time at home watching TV His wife would like him to make some things for his grandchildren in his wood working shop in the basement, but he just hasn’t had the motivation. Besides, he doesn’t know the kids well enough to figure out what they might want. He finds himself thinking about his working days and sitting around drinking. Even in the summer, he and his golf chums spend a lot of time at the “nineteenth hole” drinking and rehashing the game. Conrad doesn’t say much but enjoys listening to the banter. His wife doesn’t like his drinking but he figures he is too old to be an alcoholic. He knows, for sure, that he is too old to change his ways now. If only he could feel interested and happy again.


Is Conrad an alcoholic?


The short answer to the questions about Meg, Joe, Mark, Jerry, Carol and Conrad is: yes. It is highly likely that all of them have developed a dependency on alcohol that would lead them to withdrawal symptoms, possibly to the point of seizures, if they stopped drinking.


Many people think that alcoholics are skid row bums, and anyone with a good job or very young or very old cannot be an alcoholic. Wrong! Many fine people of all ages and all walks of life are alcoholic. People with all types of personalities have become addicted to alcohol. What then defines an alcoholic?

What Defines an Alcoholic?


Alcoholics drink repetitively and compulsively in spite of negative consequences to their physical, mental, emotional and spiritual health and in spite of the problems their drinking causes their relationships at work and at home. They have lost the ability to control their intake, and so cannot stop at just one drink. Active alcoholics are typically in denial about the severity of the problem and the negative consequences. Alcoholics use too much alcohol too often, drinking for the drug effect. They cycle between intoxication and withdrawal symptoms, without much pause for a normal state of mind in between.


Initially, alcoholics develop a high tolerance for alcohol, and can drink a great deal without appearing to get drunk. Eventually, however, they loose their ability to metabolize (neutralize) alcohol quickly, their tolerance for alcohol drops markedly, and they appear to get very drunk very quickly. Alcoholics who continue to drink get worse with time until they develop medical problems with their kidneys, liver and brains, and until they lose everything they value; until they “bottom out.” Alcoholics are dependent on alcohol and experience withdrawal symptoms, such as shakiness, headache, and other symptoms associated with hangovers.


Studies of drinking patterns suggest that, in North America, between 5 and 10 percent of the adult population drink alcoholically. It usually takes men about twenty years and women about ten years to develop a dependency on alcohol. That is, it usually takes that time for alcoholics to develop enough social and physical problems that they or their loved ones know they have a problem.


Note: A drink is a drink is a drink. That is: 12 oz. Beer = 5 oz. Glass of wine = 1.5 oz. Spirits (hard liquor)

How Can You Tell if You Have a Drinking Problem? 


  1. Do you need to drink more and more to get the same effect of intoxication?
  2. Conversely, do you get drunker much faster than ever before?
  3. Do you get more hung over even when you have not drunk very much?
  4. Do you find yourself drinking to get rid of the hangover?
  5. Do you usually drink more than you planned, and that you cannot stop at just one drink?
  6. Do you drink even when you promised yourself or someone else that you would not drink on this occasion?
  7. Do you crave alcohol when you know it is not readily available?
  8. Are you preoccupied about when and where you will have your next drink?
  9. Have you wanted to cut down or stop drinking but have failed each time you tried?
  10. Do you spend more and more time getting alcohol, using alcohol and recovering from the effects of the alcohol?
  11. Have you given up or reduced important social, job related or leisure time activities because of your drinking or its effects? 
  12. you continue to drink in spite of recognizing the effects your use of alcohol is having on your body (for example, ulcers), your mood (for example, depression), your relationships (for example, fights with your spouse or boss), your budget (spending too much on the chemical) or your job (loss of productivity)?
  13. Has anyone ever told you that they thought you have a drinking problem or that they wanted you to stop drinking?
  14. Have you ever been arrested for driving while impaired by alcohol or for disorderly conduct?

Low Risk Drinking Guidelines


Healthy people who drink can minimize the risk of injuries, disease, social problems and alcohol dependence by following these guidelines:

  • Drink no more than 2 standard drinks on any day.
  • Limit your weekly intake to 14 or fewer drinks for men and 9 or fewer drinks for women.
  • Drink slowly, waiting an hour between drinks; take alcohol with food and nonalcoholic beverages.
  • If you abstain, don’t start drinking for its protective effect against heart disease; there are less risky alternatives such as exercise, better nutrition and quitting smoking.
  • If you choose to drink, the protective effects of alcohol can be achieved with as little as 1 drink every other day.
  • If you seek help for a drinking problem, seriously follow the advice of your counsellor.


(These guidelines are adopted from The Ontario Addiction Foundation’s 1998 low risk drinking guidelines with some additions from my own knowledge and professional experience.)

Who Should Not Drink? 


  • people with certain health problems, such as liver disease, pancreatic disease (such as diabetes), psychiatric illnesses, chronic fatigue and some neurological diseases;
  • people taking certain medications, such as sedatives, tranquilizers, antidepressants, antibiotics, anti-inflammatories and some pain medications;
  • people with a personal or family history of serious drinking problems;
  • women who are pregnant, trying to get pregnant or breast feeding;
  • people operating any kind of vehicle, heavy machinery or dangerous equipment;
  • people responsible for the public order (such as police or fire fighters), or while working in a position of trust (such as counsellors or clergy);.
  • people responsible for the safety of others, such as those in charge or children or the elderly;
  • people under legal restriction from drinking, such as those on probation or parole, when not drinking is a condition of release;
  • people engaged in a challenging physical activity during which being alert is important for safety, such as any type of extreme sport; and,
  • people wanting to loose weight.

So I Think I Have a Problem: What do I do First?


When people realize that they have a problem, most immediately try to stop drinking for a while. This may not be the best strategy. If you have been drinking heavily for a long time, stopping suddenly could lead to you having seizure. Also, just because you can stop drinking for a week or a month or even three months, does not mean that you don’t have a drinking problem. An alcoholic who stops for a while and then starts drinking again, frequently returns to the same rate of consumption, or more, very quickly.


Some people can drink in a controlled way and not return to over doing it. However, such people are few and far between. Because scientists have not yet found a way to determine which alcoholics can safely control their drinking without having it get destructive, most counsellors recommend abstinence.


The first thing to do is to go to your family physician and be honest about your drinking rate. Ask your physician to do a complete physical examination, including testing your blood, so that you can learn what damage may have been done by the alcohol and also if it is safe for you to stop drinking abruptly. If the physician determines that it is not likely to be safe for you to stop drinking abruptly, he or she may prescribe some medication to ease your way to sobriety, or you may try to taper off the alcohol by slowing your rate of consumption by some percentage each day.


Although it sounds difficult, the easiest thing to do if you think you have a drinking problem is to set a date for stopping and then stop. Many people require some support to do this, such as Alcoholics Anonymous, an addictions counsellor and/or a wise mentor (not a family member). Family members are usually too caught up in their own subjective reactions to the alcoholic’s drinking to be of much help in the sobriety process.


Some people stop for a while (months through to years) and then start drinking again to see if they can drink without abusing the alcohol again. It seems that the longer some people stay sober the less they believe that they have a problem. Very frequently, people who start drinking after a prolonged period of sobriety get right back into heavy drinking very quickly, and find that they must stop again. People who have cycled through this a few times become very cautious and wary of alcohol, stating that they “haven’t got another recovery in [them]”.


The reason that stopping completely is easier than trying to control your drinking is that it is simple, and it is black and white. There are no further decisions to make about drinking if you decide to abstain. However, if you decide to try to cut back on your drinking, you can do that in a number of ways. One way is to cut back by a certain percentage a week. For example, if you typically drink 21 drinks in a week, you could try cutting back by 15 percent a week. The first week, you would drink 18 drinks, the second week you would drink 15 drinks, the third week you would drink 13 drinks, the fourth week, 11 drinks and so on until you have stopped drinking.


Another way to stop drinking is the 3, 3, 1 rule. That is, you could try drinking only three days in any week, only three drinks on those days and only one drink an hour. Of course, if you do the 3, 3, 1 rule, you will not get drunk, and for many drinkers this defeats the purpose of drinking. If you find that to be true for you, then abstinence is your best bet, because you are clearly drinking for drug effect and you are not likely able to (or interested in) becoming a social drinker.

I Tried but I Can't Stop: What to do Next


Some people stop drinking without professional help or self-help groups. However, many people do need support to quit. The next step is to go to an Addictions Assessment Center (most mid- to large towns have them) for an assessment of your drinking and a referral for treatment. Addictions treatment programs are either “outpatient” or “residential” in nature. “Outpatient” programs have you live at home, but come into the facility for counselling groups and individual sessions for some part of the day. These programs are less disruptive of people’s lives and jobs. However, it is challenging to remain sober while in the same environment you were in when you were drinking. These programs help you make plans to change your lifestyle so that you can develop friends and resources that are not part of your past drinking world.


Residential programs require that you go into the facility (often a converted hospital or lodge) to live while you go through the program. The usual length of stay is 28 days, although some people with very serious problems with alcohol sometimes go to residential treatment facilities where they stay for six months. While these programs clearly disrupt your usual life, they also permit alcoholics to focus on learning to get better in a safe and protected environment with 24 hour help. Research and experience has taught that people need to have at least two years of follow-up help after discharge from a residential treatment program in order to prevent relapsing back to drinking. Attending follow-up groups, Alcoholics Anonymous meetings, or finding a counsellor or psychotherapist in your community is critically important to staying sober.


Some people use Alcoholics Anonymous (AA) groups as their sole source of help to enter recovery from alcohol addiction. If you decide to try just using AA, it is a good idea to get involved as much as possible, as fast as possible. Some people believe the best way for a beginner to do that is to attend “90 meetings in 90 days”. While this sounds intense, it is an excellent way to become familiar with what types of meetings there are and what types of people go to the different meetings. Each meeting has its own “flavour”. Ninety meetings in ninety days helps people learn about the program, become familiar with the twelve steps and twelve traditions, get to know people so they can choose a sponsor or mentor, and find “home group” to which they make a commitment to attend. Going frequently to AA meetings also siphons off some of the anxiety that stopping drinking and being new to the groups can create.


The family members affected by the alcoholic should also do some work to recover from the experience of living with the alcoholic. A great deal of their life experience has been distorted by living with an addict, and few people come through the experience unscathed. Adults affected by alcoholics can attend Al-Anon while teenagers can attend Ala-teen. Ala-teen is not for teenage alcoholics but, rather, it is for teenagers affected by someone else’s drinking. Family members can also go to agencies and counsellors knowledgeable in addictions. Reading books on recovery from addictions is also a useful way to learn more. However, implementing the ideas found in books is difficult and often requires some real, live help in the form of a sponsor, mentor or counsellor.

Seeking Professional Help


It is important to be a wise consumer in seeking a counsellor if you decide that you want to be seen for individual help. Not all physicians, psychologists or social workers have addictions training. Not all addictions counsellors have prior credentials in nursing, psychology, or medicine that provide a sound basis for recognizing the range of problems that people bring to their counselling sessions.


About 34% of people with addictions problems also have other, diagnosable, problems, such as depression, anxiety, or phobias that require treatment. Such people are often referred to as “dual diagnosis” or “concurrent disorder” clients, because they need help with both the addiction and the other mental health problem. Check the credentials and experience of the counsellors you see. Ask questions about their accountability and who governs their work if they should make a mistake with you. Through your life experience, you have a great deal of first hand expertise about addictions. If the counsellor’s beliefs or approach to helping you rings false, find another counsellor. A good way to find a counsellor who will be useful to you is to ask someone whose sobriety you respect, if they know someone.


You can also find a counsellor by calling the state/provincial associations for the profession you would like to see, or by talking with your family physician to get a referral. Some people work for companies that have an Employee Assistance Program and can see a counsellor for assessment and referral. The EAP counsellor has a wide knowledge of community resources and of other professionals who are knowledgeable in addictions and can provide the longer term follow-up so necessary to prevent relapse.


There is more than one right way to get sober. Recovery from addiction is a process not an end point. Keep trying, get help and good luck!

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