‘Natural Highs’ by Anthony Nevens

IMG_9117Where do I start? At the beginning, middle or end, who knows? It all ties in with itself in some twisted tangled ball, but I will try and unravel some of it!

I am just like most other Brits who feel uncomfortable talking about themselves! However, here is a quick summery of the Natural Highs project and how it has tied in with my own recovery.

 Natural Highs was born out of the frustrations of government and professionals stating that to recover from substance use problems we must end up in education or employment. This expectation for me personally, someone who has suffered a massive brain haemorrhage and lost the use of my legs, and experienced memory problems, was clearly unrealistic, to say the least.

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‘Standing on the outside: Looking in’ by Aurelius

P4091276‘Firstly, I want to thank all of the site [Wired In To Recovery] members who have taken the time to comment on my wife’s posts/queries (Whiplashgirlchild). Your perspective (and objectivity) have really seemed to help her on days when everything just stacks up and turns bad.

I met my partner just as she was working her way off subutex. She had a decade of hardcore use under her belt and almost another decade on MMT/Subutex.

I had (have) a lot to learn about the nature of addiction and the meandering paths of recovery. I have had a steep learning curve, trying to understand the stigma and prejudice that she has had to endure during the years of struggle to get free of ‘the fog’ as she likes call it.

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‘Life is an amazing gift’ by Wee Willie Winkie

P4071127‘Life is such an amazing gift. I wake up every single morning with a huge smile on my face. I open my door as I put the kettle on and take a deep breath of air. This feeling never gets old and I wouldn’t change it for anything.

I’m not waking up with the immediate thoughts of heroin, or having to go to work to do a job I didn’t choose because I liked it – it was all about flexible hours and good money. My thoughts are my own and not influenced by drugs.

Life is so simple for me now, it doesn’t matter what happens. I look back on my past – the homelessness, the overdosing, my attempted suicide and think, “If I can survive that, I can survive anything.” So I never get depressed or down about things. It’s fantastic.

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‘A Personal Story’ by Wee Willie Winkie

2007_0116walpole0097‘I’m 33 years old. I started taking drugs from ten years old and, apart from a three and a half year stint in the army, took them continuously right up to the age of 30. This included 11 years as a heroin addict.

During this time, I felt totally isolated and alone in the world, and completely worthless. After a few years I was desperate. I’d overdosed a couple of times and, at this point in my life, I’d have welcomed death with open arms. It never came, so I decided to help it along a bit.

Luckily, it didn’t work but at the time I just didn’t know what to do. Eventually, I decided that this was my life and to try make the best of it I could. I ended up living in the woods for a year. I could never see myself living in shop doorways.

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“What is Recovery?” according to Stephanie Brown (Part 3)

P1010154_2In A Place Called Self, Stephanie Brown emphasises that in recovery a woman transforms the way she thinks about herself, as well as the way she thinks about life itself. She points out two common myths about recovery, the first of which I’ll discuss here: ‘Recovery is moving from bad to good.’

Many women think that being addicted is evidence of ‘shameful neediness, of deep and lasting failures.’ Many addicted women are trying to do their best, to be a good mother, wife and friend, yet they feel bad. They believe themselves to be a bad person.

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‘Sue: A Personal Story’ by Sue Murphy

2007_0118walpole0076“I was, what you were once described as in the 70s, ‘a problem child’. So to me, looking back, it was inevitable I ended up an addict.

My first love was LSD after postnatal depression. Not an excuse, just how it was. LSD was the only thing that made me feel alive. Until ecstasy. Wow, good days and they were until all the garbage arrived.

Skip many years, many tablets, many lines later and I found heroin. Or should I say it found me? It kept me enslaved for 15 years along with crack.

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“What is Recovery?” according to Stephanie Brown (Part 2)

IMG_2891In an earlier blog, I referred to Stephanie Brown’s book A Place Called Self, in which she describes recovery as radical change in personal identity, or the self. Stephanie goes on to emphasise a number of myths about recovery.

Firstly, the dictionary definition of recovery states ‘a return to a normal condition.’ This would suggest that in addiction recovery the person goes back to where they were before they became addicted. In fact, this is rarely the case. ​Stephanie emphasises that recovery is more like a starting over than a restoration of what was lost during addiction. This is because for many people the real self was never really developed.

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‘Recovery: what matters?’ by David McCartney

IMG_2315Here’s an interesting Wired In To Recovery blog from David McCartney from September 2013 about the importance of social relationships.

‘If you wanted to live a long and healthy life, what measures could you take to achieve your goals? Stop smoking? Lose weight? Exercise? Drop your blood pressure? We have evidence that all of these make a difference, but a recent analysis of 148 studies on the subject found two things that made more of a difference to mortality than anything else. What were they?

Well, having strong social relationships and being integrated socially seem to protect against death. This analysis was not specifically about addiction, but suffering from addiction is strongly associated with increased death rates and it seems very likely that if we could promote strong social links in those seeking help it will reduce the risk of relapse and ultimately of early death.

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‘An old cynic now believes in Recovery’ by Maggie Messenger

P1010935I really liked this blog on Wired In To Recovery, which appeared in June 2010.

‘I have just returned from a visit to the SHARP Recovery service in Liverpool. Having worked within the drug and alcohol field for almost 20 years I had heard the word “Recovery” tossed about here and there and, like a revival of the “midi”, come back into fashion again!

So I took my old cynical head and was prepared to look and see what this “new and improved Recovery” looked like.

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‘What is Recovery?’ according to Stephanie Brown (Part 1)

book-a-place-called-self‘Recovery has held so many surprises for me. Some good. Some bad. I didn’t know I could hurt so much. But I also didn’t know I could love so much and be so loved. I had no idea that recovery was also learning how to be in intimate relationships, learning how to have close, wonderful friends. Then there’s my marriage. My husband and I have developed a rich life together. And get this – I really like myself now. Learning about who I am and accepting me, that’s been the hardest part of recovery – and the best. I wouldn’t trade this path for anything in the world.’ Anne, Recoveree

This quote comes from the most wonderful book, A Place Called Self: Women, Sobriety, and Radical Transformation. Stephanie Brown’s book talks about what happens to women in recovery, how they think, how they feel, their problems, the good things, etc. (And before you ask, the book is relevant to men as well!)

Stephanie Brown describes recovery as a journey, a process. It is a radical change in personal identity (or the self). See the words drugs and alcohol there. Nup! You can recover from all sorts of things, like mental mental health problems, loss of a loved one, trauma, etc.

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SMART Recovery Member Stories 2010: “Jim”

A SMART Recovery participant and volunteer relates his story about SMART.

“Drinking will always be a choice I can make, but I happily chose not to. I’ve come to realise how much of life drinking has taken away from me, how much of life I cheated myself out of by the choices I made. My sobriety allows me to show up for life…”

‘A bright light in a dark world’ by Maddie

IMG_4069I’m almost nine months into my recovery journey, during which time I have not had a drop of alcohol. I’ve been reflecting back to my past, the time that I was drinking very heavily. Today, I can’t imagine drinking every day as I did, waking up with a hangover every morning. My mind just can’t seem to go back there.

It’s almost as if I have forgotten my past, but at the same time so much of it is very fresh. But the past ‘me’ is so different to the person I am today. My past does not hurt me anymore. I can walk past a pub or bottle shop and not even think about alcohol.

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‘Self empowering addiction treatment’ by Tom Horvath

Tom describes two aspects of the 4-point SMART Recovery programme: (1) dealing with cravings, and (2) managing thoughts, feeling and behaviours.

SMART Recovery is the leading self-empowering addiction recovery support group. Participants learn tools for addiction recovery based on the latest scientific research and participate in a world-wide community which includes free, self-empowering, science-based mutual help groups.

What is SMART Recovery?

Tom Horvath describes SMART Recovery, ‘a self empowering support group of meetings around the world… It is scientifically based and is offered through free online or face-to-face meetings designed for people who want to abstain from any substance or activity addiction. A chat room is available 24/7.

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‘Solving addiction lies in empowerment, not shame’ by Beth Burgess

P1011013Found this article by Beth Burgess in the New Statesman in October 2012. Beth is certainly getting her writing in a number of important places. Well done, Beth.

‘Brighton’s Recovery Walk is an important sign that stigma about addiction isn’t acceptable.
What springs to mind when you envisage thousands of excited alcoholics and drug addicts gathered on the streets of Brighton? The casting queue for The Jeremy Kyle Show? Early opening at the dole office? A new Wetherspoons opening up on the seafront?

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‘Let me introduce you to the acronym, RKRTS’ by Wynford Ellis Owen

testimonials_05I’ve had a pretty busy social week including a couple of special birthday gatherings, so I’ve not had time to upload content to the website. I’m also going to be a little busy with a planned surprise, so during this week I will focus on uploading some of my favourite content from WITR rather than write new material.

We’ll start with a past blog from a close friend of mine, Wynford Ellis Owen.

‘I’ve been asked how I recovered from drug and alcohol and other addictive behaviours. Well, one way I did it is captured in the acronym, RKRTS:

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‘Shouting recovery from the rooftops’ by Beth Burgess

Shouting recovery from the rooftopsI remember Beth Burgess joining the Wired In To Recovery community in November 2011. She certainly shouted from the rooftops and it was great. Here is Beth’s first blog and some comments she received. These comments refer to the prejudice that recovering people feel and fear.

‘I have had enough. Enough of saying to people with a half-smile, “Er…yeah, I don’t really drink…any more.” “A health kick?” “Yeah, something like that.” I have had enough of putting ‘career break’ on my CV. I am fed up of insinuating rather than being honest.

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‘Five things to make you happier in recovery’ by Peapod

“Helping others is not only good for them and a good thing to do, it also makes us happier and healthier too. Giving also connects us to others, creating stronger communities and helping to build a happier society for everyone.”

“Helping others is not only good for them and a good thing to do, it also makes us happier and healthier too. Giving also connects us to others, creating stronger communities and helping to build a happier society for everyone.”

Happiness has become a science. You can study happiness and researchers have taken a look at the things that make us happy; they have surprisingly little to do with money.

So much so that some governments are looking at moving away from measuring success by focusing so much on gross domestic product (GDP).

A new initiative called Action for Happiness has suggested ten keys for happier living. There’s not much to argue about there.

I thought, how could you distil, blend and adapt these for recovery? Here’s my attempt:

1. We are happier when we relate to other people So get connected to recovery communities. Find the local mutual aid groups in your town or city – groups like AA, NA, CA and SMART and get involved. The research says that the more involved you get the better the quality of your recovery and the less likely you are to relapse.

Spend quality time with family and friends too.

2. We are happier when we help other people Action for Happiness says this on their website:

Helping others is not only good for them and a good thing to do, it also makes us happier and healthier too. Giving also connects us to others, creating stronger communities and helping to build a happier society for everyone.

And it’s not all about money – we can also give our time, ideas and energy. So if you want to feel good, do good!’

My suggestion: help someone at the start of their recovery journey by supporting and encouraging them, or help out a recovering friend who is having a hard time.

3. We are happier when we connect to things greater than ourselves Finding purpose and meaning in life is important to us. I can’t put it better than Action for Happiness does:

‘People who have meaning and purpose in their lives are happier, feel more in control and get more out of what they do. They also experience less stress, anxiety and depression.

But where do we find ‘meaning and purpose’. It might be our religious faith, being a parent or doing a job that makes a difference. The answers vary for each of us but they all involve being connected to something bigger than ourselves.’

So the science backs up finding a power greater than ourselves, though of course this does not need to be a religious power, just something that is outside of us.

What gives you meaning in your recovery?

4. We are happier when we find self-acceptance We spend a lot of time comparing ourselves with others and worrying about how we appear, what we say and how others perceive us. Wasted energy. Being gentle and kind to ourselves leads to more happiness.

Many of us are tortured by shame and guilt and self-doubt in addiction. Recovery is about letting go of that, being our own best friend and being grateful for who we are and what we have.

Being more comfortable in our own skin also helps us to accept others, warts and all.

5. We are happier when we have a positive attitude

More from Action for Happiness:

‘Positive emotions – like joy, gratitude, contentment, inspiration, and pride – are not just great at the time. Recent research shows that regularly experiencing them creates an ‘upward spiral’, helping to build our resources.

So although we need to be realistic about life’s ups and downs, it helps to focus on the good aspects of any situation – the glass half full rather than the glass half empty.’

In the 12-step programme, sponsors will often ask those they are working with to write a ‘gratitude list’ of things they are grateful with in life.

The language of recovery is a positive language and focusing on what’s going well in recovery rather than what’s not will lift us up.

Finishing on a positive Given the thrust of the blog, it seems appropriate to end with a suitable anecdote, which may or may not bring a smile to the lips. The most delicate-natured readers should go no further. This is a true story:

‘President de Gaulle decides to retire from public life and the American Ambassador and his wife put on a grand social function in his honour to mark the occasion.

All the appropriate dignitaries are invited to the ball and dinner. At the dinner table the Ambassador’s wife is placed next to Mm. de Gaulle and they exchange pleasantries between courses

“Your husband has been such a prominent public figure, such a presence on the French and International scene for so many years,” says the Ambassador’s wife. “How quiet retirement will seem in comparison. What are you most looking forward to in these retirement years?”

“Oh, that’s very straightforward… a penis,” Madame De Gaulle replies.

The Ambassador’s wife arches an eyebrow and looks at her cutlery for a long moment. A hush descends over the table. All the assembled dignitaries have heard her answer and no one knows quite what to say next.

“What did you say again?” the Ambassador’s wife eventually pipes up.

“A penis.”

Finally, De Gaulle leans over to his wife and puts everyone out of their misery: “Ma cherie! I believe zee Americans pronounce zat word, appiness.”’

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‘Keeping the monkey off your back: top five tools to sustain recovery’ by Peapod

“Just because you got the monkey off your back, doesn’t mean the circus has left town” George Carlin, comedian, author

“Giving something back and supporting other folk is good for us generally, though we need to keep ourselves safe too. A kind word of encouragement to a nervous newcomer goes a long way. Spreading the message of recovery and sharing what works for you is something we can all do. Recovery is infectious and we need to spread it around.”

“Giving something back and supporting other folk is good for us generally, though we need to keep ourselves safe too. A kind word of encouragement to a nervous newcomer goes a long way. Spreading the message of recovery and sharing what works for you is something we can all do. Recovery is infectious and we need to spread it around.”

Getting sober and drug-free is hard enough for most of us, but staying that way is a challenge. The evidence is that many people coming out of abstinence-oriented treatment will relapse in the first year and most of them in the first few weeks. Recovery initiation, the start of the journey, is just that: a beginning. In the past, we’ve treated it like the main event and had little thought for what happens next.

The circus may not have left town, but there are ways to avoid ending up in a ringside seat and having that pesky monkey trouble you again. These things are the tools of recovery. There are plenty of them and we need to find the ones that work for us. Some however are more reliable than others according to the evidence we have. Here are my own top five tools:

1. Ask for help

This journey is so much easier if we do it in the company of others. Get help. Find peer based support, service user groups, a mentor, a recovery coach, a counselor, or a support worker. Use their support and keep using it.



2. Aftercare
If just out of treatment, go to aftercare. If they don’t have aftercare see if you can find another service that does and ask them if they’ll let you come along. We do that in our service from time to time and other recovery-oriented services may well do it too.

3. Get connected

Connect to mutual aid and recovery communities. Alcoholics Anonymous, Narcotics Anonymous, Cocaine Anonymous and SMART are examples of mutual aid groups. If you go to a 12-step fellowship, get a sponsor; research indicates you are much less likely to relapse if you do. Find recovery activities like Recovery Cafes or social groups. And stick with the winners.

4. Find something to do

Meaningful activity is a predictor of sustained recovery. By that, I mean thing like volunteering; getting some qualifications or training or a job; getting to the gym or for a swim; join a leisure or social group. Meet regularly with recovery friends and supportive family members. Make plans and keep them.

5. Help others

Giving something back and supporting other folk is good for us generally, though we need to keep ourselves safe too. A kind word of encouragement to a nervous newcomer goes a long way. Spreading the message of recovery and sharing what works for you is something we can all do. Recovery is infectious and we need to spread it around.

These power tools worked for me, but there are many more in the toolbox.

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‘Opiate detox: methadone or suboxone’ by Peapod

“Preparation is key. Getting ready and knowing what it’s going to be like will make it easier. The goal of a good detox is to help reduce unpleasant withdrawal symptoms and to keep things safe. Make sure you understand from your prescriber what’s going to happen.”

“Preparation is key. Getting ready and knowing what it’s going to be like will make it easier. The goal of a good detox is to help reduce unpleasant withdrawal symptoms and to keep things safe. Make sure you understand from your prescriber what’s going to happen.”

I don’t like stand alone detoxes, mostly because they almost always fail to deliver. Relapse is the norm if all you are offered is detoxification. I’ve written about this before in Detoxification: the nuts and the bolts so won’t go over old ground, but I will say again that success depends on the stuff that goes on around the detox and in the days, weeks and months afterwards.

This rough guide is written for those of you (or your clients) who might be thinking about detoxification.

Getting ready
Preparation is key. Getting ready and knowing what it’s going to be like will make it easier. The goal of a good detox is to help reduce unpleasant withdrawal symptoms and to keep things safe. Make sure you understand from your prescriber what’s going to happen.

Let’s assume you have a package of treatment and support set up and detoxification is an early part in your journey. If you are coming off opiates then you may be offered some choices around the nature of your detoxification plan. On the agenda may be discussions around whether you should use methadone, Suboxone (or subutex) or even lofexidine to help you withdraw.

What should you choose?
NICE is an organisation which makes recommendations to the NHS based on research findings. There are many recommendations and considerations in their guidance. This blog is not an in-depth guide. It’s important that things are kept safe so speak with your prescriber.

In the NICE Opiate Detoxification Guidelines, they suggest that if you are prescribed methadone or subutex/suboxone on a maintenance basis, then you normally ought to detox on the same drug. Research indicates that neither drug is better than the other though withdrawals are over faster with Suboxone than methadone.

In practice, you’ll almost certainly get some choice around what drug to use for detox, but there’s more to think about than the drug alone. Here’s what NICE say:

“In order to obtain informed consent, staff should give detailed information to service users about detoxification and the associated risks, including:

  • the physical and psychological aspects of opioid withdrawal, including the duration and intensity of symptoms, and how these may be managed
  • the use of non-pharmacological approaches to manage or cope with opioid withdrawal symptoms
  • the loss of opioid tolerance following detoxification, and the ensuing increased risk of overdose and death from illicit drug use that may be potentiated by the use of alcohol or benzodiazepines
  • the importance of continued support, as well as psychosocial and appropriate pharmacological interventions, to maintain abstinence, treat comorbid mental health problems and reduce the risk of adverse outcomes (including death).”

How long will it take?
That depends on what sort of level of methadone or heroin or suboxone you are starting out from and also on the setting. In an in-patient unit, a detox will take less than a month generally (sometimes much faster).

In the community, it could be much longer though the guidance suggests that around three months would be reasonable. If you are doing it in the community you’ll probably have to pick your medication up daily from the pharmacy.

Methadone
Many folk have successfully completed detoxes on methadone. Withdrawals are generally not too uncomfortable with reductions at higher levels, but begin to bite a bit below thirty milligrammes. The NHS Orange Book Guidelines suggest reducing methadone at 5mg every one or two weeks. The last few mls can be problematic for many.

Methadone is generally more sedating than Suboxone but it has the advantage to many of familiarity and you don’t have to worry about moving onto a drug you’ve not tried before.

Suboxone/subutex (buprenorphine)
The main player here is buprenorphine. When naloxone, an opiate blocker is added in to reduce abuse, the combination is called Suboxone. Buprenorphine is a newer drug than methadone and it has some advantages and one or two tricky points.

The most important thing to remember is that you can’t start Suboxone when you still have significant amounts of methadone or heroin (or any other opiate) in your system because it can cause withdrawal to suddenly occur and when that happens it’s horrible. This is because opiate receptors in the body love buprenorphine and give up their methadone and heroin molecules at the drop of a hat to accommodate the buprenorphine. The sudden loss of the other opiates causes this withdrawal and there’s not much you can do about it, so it’s best to avoid the situation where it might occur.

The bottom line is that you need to have allowed at least 24 hours (often more) after the last methadone dose or eight hours after the last heroin dose before you can start subutex and the prescriber will want to see some evidence of early withdrawal just to make sure.

It’s also difficult to convert to Suboxone when you are on higher amounts of methadone. Generally prescribers like you to be under 30mls, so you will have to detox on methadone down to that kind of amount.

In some people, Suboxone causes a headache and for everyone it tastes a bit bitter (it’s absorbed from under the tongue). People commonly report a “clear head” on Suboxone compared to methadone.

The Orange Book Guidelines suggest reducing by 2mg every two weeks to start with and slowing down to reductions of 400 microgrammes towards the end. Withdrawals from Suboxone peak a few days after the last dose and get better rapidly afterwards.

Lofexidine (Britlofex)
Not an opiate, but works on a body system that turns the dial down on some opiate withdrawal symptoms. In some centres, you may be offered this alone to help with withdrawals, though it is most often added in to a methadone or Suboxone detox, usually towards the end.

It can drop your blood pressure, give you a dry mouth and make you feel a bit drowsy, but it’s quite good at taking the edge off withdrawals. Lofexidine is usually only prescribed for about a week, starting at a low dose, building up rapidly and then tailing off again. Not a good idea to stop it suddenly as your blood pressure can jump. Ask your prescriber about whether it might be helpful at some point. I don’t think it’s available in the USA.

Complicated detoxes
Where there are a few drugs in the mix, e.g. benzodiazepines and opiates or alcohol and opiates, then it’s often wise to be attending a specialist service and there’s more likely to be an in-patient admission involved.

The same might be true if you’ve had complications on detoxing before (e.g. seizures or mental health problems). If you have other medical problems or complex social issues, then a residential detox may well be best.

Down to you
Ultimately, the choice is yours. I would suggest when speaking with the prescriber or clinical staff that you ask them what they would choose in your position.

If you are asking me, it would generally be Suboxone though there would be some exceptions to this; I think people are more comfortable on it and the discomfort is over faster.

If you don’t fancy the (usually minor) discomfort of converting to Suboxone from methadone, that might be a reason to go down the methadone route.

I can’t stress enough that what goes with the detox will determine how successful you are at achieving your goals of a drug-free recovery. So many people think of the detox as being the important part. If recovery is the train journey from London to Aberdeen, then detox is the time taken to call the taxi. You need to think about the rest of the journey.

Being in an intensive treatment setting, attending mutual aid and being engaged with peer support services will increase the odds of success. The more support you have the better.

Don’t forget those harm reduction messages of loss of tolerance and risk of overdose on relapse. If you do go back to using: use less; don’t inject; don’t use alone and don’t mix drugs.

Being informed will empower you. Don’t be afraid to ask questions – remember it’s your detox. The prescriber is there to be your guide and supporter, not to dictate. Good luck!

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