Break Free from your Opioid Addiction from Udemy

I was in college, sitting in my apartment one day trying to study when my phone rang. It was my friend Max. I answered the phone and he was panicked, really just freaking out. He was trying to detox from opioids while at work.

Max and I have known each other since elementary school. He was a good guy, got good grades, and we ended up at the same college. During our senior year at University, Max got into a really bad motor cycle accident and broke his collarbone. Thankfully, he healed and with physical therapy, he was back to work and school only after a few months.

What nobody knew, except me, the night before my phone rang that day, was that Max was prescribed opioids and fast became addicted. His doctor had no problem prescribing them but he found himself using his month’s supply within a week.

He started doctor hopping, even breaking his toe on purpose, and would steal from his friend’s medicine cabinets. He told me this the night before he detoxed after he came over feeling embarrassed and full of shame. I was the only person he told about his problem and he didn’t want anyone else to know.

At the time, there wasn’t any sort of epidemic and looking back I certainly see how this all became the epidemic it is today.

Max didn’t want to quit his job he just started back at it and he also couldn’t afford to lose his scholarship so going to an in-patient facility was out of the question.

Max caved that day and didn’t end up getting sober until he hit a complete rock bottom and just about lost everything. But Max could have certainly succeeded had he had someone by his side, and had a solid plan.

Welcome to Break Free from your opioid addiction. You or someone you love is struggling with opioids and that’s why you are here.

You are not alone. The opiate epidemic is a public health crisis and does not discriminate. It is estimated that about 26 million people abuse opioids worldwide.

The shame and stigma of admitting an addiction can be crippling and embarassing. This course will show you that you don’t have to give up everything to go to a traditional rehab facility. You can get sober from the comfort of home.

My name is Denise and I have years of experience in the chemical dependency and addiction field. I have a Bachelors in addiction, substance abuse, and chemical dependency and a masters degree in psychology. I am passionate about helping people obtain sobriety from home.

By the end of this course, you will have all of the tools you need to be able to kick your addiction. I will walk you through each step, you’ll get a downloadable workbook with additional resources in many lectures.

It’s time for you to get back to the person you once were. The person who was happy, healthy, and not addicted to opiates.

Welcome to lecture two. In this lecture, I’m going to give you a brief rundown on what to expect in each section of the course. There will be times throughout the course where I will ask you to pause so you can do the work in your workbook. If you haven’t already, please download and then print the workbook so you can follow along.

There are 7 sections and each section prepares you for the next section.

Section 1 is titled Opioid Addiction and this section is for those who may be thinking about purchasing the course or who have already purchased the course. There are five lectures in Unit 1. We’ll talk about the different types of opioids and some alarming statistics, the legality of consuming different types of opioids and why you should stop taking opiates now.

Section 2 is all about you. We’ll talk about your story and this all came about and dig a little deeper in your past. We’ll also talk about the financial impact this has had on you.

Section 3 is about preparation. To strongly break an addiction, you must plan and there’s a lot to do.

Section 4 is titled Detox. This section is for those who are still actively using. Detox is hard and I’m here to walk you through it all.

Section 5 is titled Life After Detox. You know you can’t just detox and go along your merry way. Addiction is so much more complicated and we’ll talk about all of those little things you’ll need to be prepared and do after detox is over.

Section 6 is Relapse Prevention. This is a very important section. In this section I’ll show you how to prevent a relapse and what to do if you do happen to have a relapse.

And finally section 7 is about finding online support and resources.

It’s important to take your time with this course and do things right. You don’t want to rush or cut corners. The benefit of taking this course is that you will have lifetime access so at any time you can come back and rewatch any lecture you desire.

Thank you so much for being here and I will see you in the next lecture when we talk about the different types of opioids and some really scary statistics..

Welcome to lecture two. In this lecture, I’m going to give you a brief rundown on what to expect in each section of the course. There will be times throughout the course where I will ask you to pause so you can do the work in your workbook. If you haven’t already, please download and then print the workbook so you can follow along.

There are 7 sections and each section prepares you for the next section.

In this lecture we’re going to talk about the different types of opiates and opioids and some statistics.

The first thing is, you’ll hear me talk about opioids and opiates and generally speaking they’re the same thing. Originally, opiates were the more natural substances that come from opium. Morphine and Codeine contain opium which is extracted from the opium poppy.

Opioids on the other hand, are the synthetic forms of opiates, basically made in a lab, such as fentanyl or methadone.

However, today, most people just say opioids which is meant to include opiates and opioids together.

Common opioids includes:

codeine (only available in generic form)
fentanyl (Actiq, Duragesic, Fentora)
hydrocodone (Hysingla ER, Zohydro ER)
hydrocodone/acetaminophen (Lorcet, Lortab, Norco, Vicodin)
Oxycodone (percocet)
hydromorphone (Dilaudid, Exalgo)
meperidine (Demerol)
methadone (Dolophine, Methadose)
Duragesic (fentanyl)
Heroin

According to the CDC, 91 people die every single day from an opioid overdose in America. That should scare the shit out of you. Over half of all overdoses in the US are opioid related.

So think about this. Heroin has been around for a long time but heroin used to be known as a poor man’s drug and something you see from the movies usually involves a needle. How did it all of a sudden (in the past 15 years) become an epidemic? Prescriptions.

Pharmaceutical companies market their product to doctors (which includes incentives and bonuses for prescribing) and doctors prescribe and often over prescribe the opioids to their patients. The patients get hooked and if they are lucky their doctor will keep prescribing. If they are not as lucky, their doctor will stop prescribing the medication and the patient is then forced to endure physical withdrawals, prescription hop, or seek the drug from an alternative source - this can lead to getting their opioids from the streets.

However you started and wherever you are today, now is the time to stop.

True or False

I find it interesting, when talking to people, that most people do not believe taking pain medication that is an opioid is the same as taking heroin. Heroin is an opioid. The only difference is that one is legal and the other is not. But when you realize that your doctor is basically prescribing you heroin, you might want to let that sink in.

Most people are not consuming their opioids illegally. It might have started off legal but if you do not have a prescription then you are breaking the law and your addiction could land you in jail. Even if you do have a prescription - the prescription must be honest, meaning doctor hopping is no good too. You can go to jail if caught. If you borrow or steal your friend’s prescriptions, you can go to jail. If you purchase your pills from someone you can go to jail.

It’s a wicked and strange circle of life setting. You never meant to be an addict and never thought you’d be breaking the law or think about breaking the law. You did everything right yet, the system decides one day that you can just stop, like that. That’s not fair or realistic. Opioids are very powerful and very addicting. So even if you’re not at the stealing or illegal purchasing point, if you don’t stop now, that’s where you will be headed. I have never heard of a doctor giving a lifetime prescription to anyone and even if they wanted to, insurance companies are waking up to this and will start denying your refills.

Don’t let opioids take over your life.

Most people are not consuming their opioids illegally. It might have started off legal but if you do not have a prescription then you are breaking the law and your addiction could land you in jail. Even if you do have a prescription - the prescription must be honest, meaning doctor hopping is no good too. You can go to jail if caught. If you borrow or steal your friend’s prescriptions, you can go to jail. If you purchase your pills from someone you can go to jail.

When it comes to opioids, it is impossible to casually take them once you reach the state of physical addiction. Your body builds a tolerance very fast. Remember when one dose would make you feel good and get rid of any pain you had? You would wake up with no hangover feeling? Can you do that now? Not likely. And I’m here to tell you it will only get worse. Opiates are not like alcohol or nicotine where you can keep your consumption at one level for quite a while before you need to increase it. Once the addiction takes over, your consumption will increase at a speed that blows you away. There are people out there who can pop 20 pills a day and still feel nothing.

It’s probably already bad for you and you don’t want it to get worse. That’s why you are taking this course. Do not hesitate as you progress. Do not make excuses. Power through this course and follow each step. Your entire life is depending on these next few weeks.

The thing about an opiate addiction is that everyone has a different story. I want you to start thinking about how it all started. The thing about opiate addiction is that I know for 100% certainty that you did not intend to become an opiate addict. It’s interesting because unlike other drugs, you can start off by taking something perfectly legal and recommended. Maybe that’s how it started for you. Maybe not. But somewhere along the way, things started to get ugly for you and that’s why you are here. So what happened? What sort of pain were you trying to eliminate or escape from? Journaling can be a powerful tool and that’s why I want you to write down your story in your journal. Start from the very beginning and go all the way. Use as many details as possible. And when you are done. I want you to read it back to yourself. This powerful activity forces you to remember and relive all the parts that are good and bad. But I’m sure once you're done with your entire story, you will see that the bad outweighs the good and things must change now before it gets even more out of control. Take your time with this activity and when you are done, go ahead and proceed to the next lecture.

The thing about an opiate addiction is that everyone has a different story. I want you to start thinking about how it all started. The thing about opiate addiction is that I know for 100% certainty that you did not intend to become an opiate addict. It’s interesting because unlike other drugs, you can start off by taking something perfectly legal and recommended.

now that you have your story written down we are going to talk about what life was like before it all started. Some of you may recognize early warning signs and some of you may not and that’s okay - this activity is still important so you can see why this specific drug can take over anyone, and I mean anyone’s life.

Take a look at your workbook and be sure to answer all of the questions.

You can see then how there may have been some possible warning signs or indicators that connect your life before your addiction to what it is now.

Now that you have your story written down we are going to talk about what life was like before it all started. Some of you may recognize early warning signs and some of you may not and that’s okay - this activity is still important so you can see why this specific drug can take over anyone, and I mean anyone’s life.

In this lecture we’ll talk about the financial impact that your opioid addiction is having. This lecture is two-fold: First, you will take a 1 week break to document how many opioids you are taking each day and how much each dose is costing you. After one week, you’ll come back and finish the second part in your workbook. The second part, you’ll notice, is where we break down the cost by week, month, and year. Once you know how much you’re spending, then you can think about what you’re going to do when you’re not spending all of that money. Okay so go ahead and pause this course for about a week, do the work and then come back next week to section three where we will talk about your quitting preparations.

How did your week go? If you haven’t documented your use and how much you are spending, please pause this course and go back and do the work. In this lecture we’re going to reflect on what you discovered.

So were your estimates spot on or did you use more or less than you thought? How did you pay for opioids? And how much is your addiction costing you?

So now is the time to think about whether or not you are truly ready to stop? It is extremely difficult to kick an addiction if you are not on board 100%. I want you to think about your environment and who can support you? Are there going to be people in your way?

This is the turning point of the course. You know what you need to know. You understand why and how your addiction started and what it’s costing you both financially, physically, and mentally. And now, it’s time to start planning. If you need more time because you’re not on board 100% then take that time but remember, each day with opioids is a day deeper into the addiction.

So what’s it going to be? Yes? No? Hopefully it’s a yes and very strong yes. I believe you can do this so let’s talk about planning for your future in the next lecture.

How did your week go? If you haven’t documented your use and how much you are spending, please pause this course and go back and do the work. In this lecture we’re going to reflect on what you discovered.

So were your estimates spot on or did you use more or less than you thought? How did you pay for opioids? And how much is your addiction costing you?

So now is the time to think about whether or not you are truly ready to stop? It is extremely difficult to kick an addiction if you are not on board 100%. I want you to think about your environment and who can support you? Are there going to be people in your way?

Now that you’ve prepared for a detox let’s talk about what to do while you are detoxing.

First, you need to get into the right mindset. Don’t try and fight it, just let things come.

Please be sure you have your workbook out and ready to go. There are many things to think about before you set a date to stop your opioids.

First, let’s talk about your family and friends. Do you suffer from this addiction alone or do you have a partner in crime? If you use with someone else, it’s going to be important to be able to get away from that person until you can regain some control.

Now let’s talk about who you live with. The people you live with: are they supportive of you quitting? I hope so! If anyone else uses it in your home, you are going to need to have a plan to distance yourself from them for a while. If they don’t use it then it should be very easy for them to support you. It’s important to have an honest conversation with your loved ones about how you feel and what you think their role should be. Under no circumstances should they give in to your cravings. And this is important to remember and that’s why I have you write these things down. NEver get mad at someone for holding you accountable. The easiest way to do this is to get rid of the opioids completely. Once you know your quit date - flush or dispose of anything left over. Do not give your supply to anyone to hold on to. If they need pills for pain or something else then they can get their own prescription.

It’s the same with your friends. If you are getting your opioids from someone specific it’s time to cut them off completely. Once your quit day has arrived you should consider changing your phone number and definitely delete the contacts of those who will only hinder you throughout this process.

If you get your opioids from a doctor then it’s important to call your doctor and be honest. Ask your doctor to please not prescribe you opioids again because you feel like you are becoming addicted. Your doctor will listen and oblige.

You probably know this isn’t going to be an easy ride. The part is going to be getting through detox which we will talk about more in section 4.

Please be sure you have your workbook out and ready to go. There are many things to think about before you set a date to stop your opioids.

Now that you’re thinking about the future and how this will all work out, it’s time to start thinking about your quit date. You see with an opioid addiction you will need at least 7 days to fully detox. Think about detox, which we will talk more about in section 4, like a really bad flu. The first 3 days, being the worst with vomiting and diarrhoea. And then it will take a few days to just feel functional. So, with that being said, it’s unlikely that you’ll be able to perform your regular work and family duties. Therefore, you’ll need some time off. If you have to lie to get the time off work then lie but you’ll need a week so don’t think you can just call in sick for one day. Hopefully your family will be supportive and let you detox but if that’s not the case then perhaps you will need to plan around some things. For example, if you have a family vacation or wedding, or the CEO is coming to your workplace, then those things might not be the best times to stop. You’ll need to find your freest possible week and go from there.

Once you look at your calendar and figure out the best time, then I want you to tell anyone you can that knows about your addiction so they can support you and hold you accountable. The thing about telling other people is that it’s a lot easier to let our own selves down sometimes than it is to let our loved ones down. Hopefully this will motivate you to keep your word. AT least it will give others some insight as to why you may not feel well during the time of detox. Okay so after this lecture, pause the course and set your quit date. When you come back, we’ll get you all set up so you can start your detox. See you soon.

How did your week go? If you haven’t documented your use and how much you are spending, please pause this course and go back and do the work. In this lecture we’re going to reflect on what you discovered.

So were your estimates spot on or did you use more or less than you thought? How did you pay for opioids? And how much is your addiction costing you?

In this lecture I’m going to give you the rundown on both medically monitored detox versus detoxing at home.

A lot of people think you can die from an opioid withdrawal and that’s probably because it feels so incredibly bad. The truth is, well, it’s unlikely you would die from a withdrawal. People can die from alcohol and benzodiazepines withdrawals because those withdrawals cause seizures and other health problems when cutting out cold turkey but if you’re just addicted to opioids then you should be okay to try it on your own. However, you have to be very vigilant in monitoring your body for dehydration because you can die from dehydration. Considering you’re probably going to be vomiting and you will have diarrhoea, dehydration is always a concern.

So, are you a candidate for home detox? That depends.

Are you in decent physical health? (meaning no heart, lung, major health problems)

Are you able to force yourself to drink and hydrate even if you feel so bad it hurts?

Do you have someone helping you? Detoxing alone isn’t necessarily recommended. It can be done but it’s much easier if you have someone helping you.

Are you addicted to alcohol or benzos as well? Are you pregnant. If so, you cannot detox at home.

Now, another thing you might want to consider is your self control. Even very healthy people choose to detox at a facility because it can be easier to have someone there for you, making sure you aren’t caving. If you do to choose to have a medically monitored detox you’ll need to call around and get on a waiting list as soon as possible. Most facilities have long waitlists and push alcohol, barbiturates, and pregnant women to the top.

At the end of the day, this is completely up to you and what you feel comfortable doing. So go ahead and pause this course so you can think about both sides and once you’ve made a decision, write it down in your workbook and then come back to lecture 13 where we will plan for your detox.

A lot of people think you can die from an opioid withdrawal and that’s probably because it feels so incredibly bad. The truth is, well, it’s unlikely you would die from a withdrawal. People can die from alcohol and benzodiazepines withdrawals because those withdrawals cause seizures and other health problems when cutting out cold turkey but if you’re just addicted to opioids then you should be okay to try it on your own. However, you have to be very vigilant in monitoring your body for dehydration because you can die from dehydration. Considering you’re probably going to be vomiting and you will have diarrhoea, dehydration is always a concern.

By now you’ve made the decision as to whether or not you’re going to detox at home and you are going to go to a facility. If you go to a facility some of this lecture will still pertain to you so I recommend continuing listening to the whole lecture.

So, you know that a detox is going to feel like a really bad flu. A bad stomach flu that’s going to last 3-7 days. You’ve already set your quit date which is a time where you know you can be alone or somewhat alone for about a week. And when I say alone, I don’t mean away from people completely. You’ll want to have people checking on you if possible. But don’t plan on doing anything special or fancy. So now it’s time to stock up on supplies.

The first thing you’ll need is a space - your own bed and hopefully your own room. If you don’t live alone then I don’t advise trying to use your detox spot as the center of your home IE living room.

You’ll need to be close to a bathroom.

You’ll want to make sure that you have clean towels, clean sheets, clean clothes so now is the time to catch up on laundry. Trust me, you’ll need to change your sheets a few times throughout as you’ll likely get sweaty.

Find things around your home that you can bring to your detox space so you won’t have to get up and look around when you need it. Cups for water, dishes, extra socks and underwear. And again, plenty of clean comfortable clothes.

The next thing you’ll need to do is go out and get some supplies. I recommend stalking up for the entire week so you don’t have to go out if you don’t want to.

You’ll need electrolyte style water (by the case if possible) You can alternate regular water for electrolyte water but you’ll need at least 2 per day.

Food - stick to the BRAT diet which consists of Bananas, rice, applesauce, and toast. Once the stomach part is over you can add other things but stay away from junky processed food high in sugar. That won't make you feel better. You’ll need plenty of fruits, veggies, and whole grains.

You’ll need to get some entertainment. If you don’t already have a Netflix subscription you’ll want to think about getting one even if it’s just for one month. You will need to get your mind off of things and Netflix can do wonders.

If you like to read, go to the library and stock up on some books or magazines. Make sure you have paper and pens, preferably a journal so you can spend some time on self reflections. Some of my clients have said they enjoy the adult coloring books too - so that might be something you could add to your list.

Depending on whether or not music is a trigger, you’ll want to download a music app like Spotify so you can listen to some nice, uplifting, yet calming music.

Okay so this is how you can prepare for your detox. Be sure to do all of this before your quit date.

By now you’ve made the decision as to whether or not you’re going to detox at home and you are going to go to a facility. If you go to a facility some of this lecture will still pertain to you so I recommend continuing listening to the whole lecture.

Now that you’ve prepared for a detox let’s talk about what to do while you are detoxing.

First, you need to get into the right mindset. Don’t try and fight it, just let things come.

Now i want you to think about your daily life and how you envision your waking up times and sleep times. Now is the best time to practice this. Let’s say you see yourself waking up every day at 7am and going to bed at 11pm. Start this on your first day. Set an alarm and get up at 7am.

To be honest, the very first day or at least the first half of the day won’t feel like much so it’s a good time to be productive. Maybe do some meal prep, extra cleaning or get caught ahead on your personal to do list.

Once the withdrawals start kicking in, it’s okay to rest and chill. Do what it takes to keep your mind off things. Soon enough you won’t be thinking about anything else other than how bad you feel.

It’s okay to not eat for a day or two if you’re not up for it but drinking water and staying hydrated is non-negotiable. A few times every day you’ll want to perform the skin test. The skin test is when you pinch the back of your hand and let go. If the skin stays in a pinched position then you are really dehydrated. Try drinking a ton of water and then re-test. If you can’t get hydrated you will need to go to the emergency room.

You’ll want to make sure you go to bed at your predetermined bedtime. No matter how you feel, turn off the lights, the tv, no internet, and just lay there until you fall asleep. Insomnia is normal but if you wake up the next morning when you’re supposed to then after a couple of days your body should get into a more natural sleep rhythm.

Every morning, you should do some sort of routine no matter how bad it feels. OPen the window, get some sunlight in your room, take a shower, just try as hard as you can to get your body functioning normally. You’re essentially tricking your mind to make you think that things are really normal.

Stay away from movies and music that may trigger you. Allow yourself to just veg out and watch comedies or read funny stories.

I would be very careful about whether or not you decided to give yourself internet access during this time. Some people find it helpful to watch uplifting youtube videos. Read recovery and detox blogs, and so on but for others, the internet could be a huge trigger. You know yourself and this is something you should decide before your quit date.

If you feel like you’re going to crawl out of your skin because you feel so bad, I recommend trying to go for a walk outside and get some fresh air. Stay close to your home in case you need the toilet but fresh air and sun can really do wonders.

After day 3, you should gradually start feeling a little better. You’ll be able to eat small amounts and you won’t be getting the chills and stomach problems as often. Don’t take it as a sign to jump into things. The best thing you can do is allow your body to heal for at least a few days after all of the withdrawal symptoms disappear. Remember, healthy eating and exercise will help ease you back into society so much faster. What won’t help would be to trade one addiction for another - food, sex, and so on.

While you are giving yourself time to heal, it’s also important to do a lot of self- reflection. I recommend keeping a daily journal and be honest with yourself. One powerful tool to have, if you feel triggered after detox is to re-read your detox journal. Hopefully the reminder of how bad detoxing is will turn a future craving around.

Okay so now you are ready to detox. I recommend continuing this entire course so you know what to do after detox but re-visiting each section as you are experiencing it.

In this lecture we’re going to talk about regaining control and how to do that.

Detox is a good time for self reflection and perspective but after it’s over it is completely normal to feel sad or depressed or even unmotivated. Because what now?

Now it's time to rebuild your life and this process isn’t easy nor will it happen overnight. You need to be patient and don’t expect everything to be instantly fixed. The first thing you’ll want to focus on after detox is how to regain control. You are in control of your body but if you don’t know it, things can slip up fast.

One thing you’ll need to do prior to your quit date is to cut off your source. If you are getting pills from your doctor you need to call your doctor and tell your doctor that you are addicted, yo are planning to detox and will be following a program and to please not subscribe you pills anymore. This for most people is the hardest and scariest thing ever. You are basically setting yourself up to never being able to get a hold of pills again from your doctor. You can do this. You must do this. If you don't do this you will not succeed. I’m not trying to say you’re weak or anything like that but it’s how the addiction takes over. There is literally nothing stopping you from calling your doctor so why leave that hanging as an option? If you are serious about stopping your opioids then this is a must.

Now if you get your opioids from another source - family member, friend, on the streets, you need to cut that person out of your life. Okay so I know it may not be that easy so let’s break it down.

Worst case scenario - you get it from the streets - delete any associated phone numbers, change your numbers and don’t look back. Do not answer your door to anyone who might hinder your sobriety.

But it can be quite different if your source is from a best friend or a sibling. Not easy to just cut people out of your life. So this is where an honest conversation needs to happen. If that other person is using you, then you must distance yourself for a long while. You need to tell them everything that’s going on and if they loved and cared about they would understand. When I say distance, I mean you need to cut them out completely for a bare minimum of 30 days, and maybe longer depending on whether or not they will trigger you in the future. They need to know that your relationship with opioids is over and that they have an obligation to respect you and your choice. IF they can’t then it’s someone you should consider cutting off entirely. I know it sounds harsh but an opioid addiction is no joke. Your life literally depends on you breaking this addiction so think of it this way - if they can’t support you they are basically saying to you they don’t care whether you live or die.

Hopefully it doesn’t have to get to this point but this is where really difficult decisions need to be made so you can succeed and regain control. Alright so go ahead and pause this course to work on your workbook and I’ll see in the next lecture when we talk about your support system.

In this lecture we talked about regaining control and how to do that.

In this lecture I want to talk to you about the importance of having a support system. You shouldn’t have to go through this alone and having people there for you can be truly beneficial. So think about who you have in your life - is there someone who understands you more than others? Maybe you have an old friend you can call on and ask them if they can help you through this?

I want you to take some time to think about the people you really want to keep in your day to day life. People who want to see you succeed and those who do not use opioids are going to be your best support. It does get a little tricky sometimes because unless you’ve been through an opioid addiction, it can be extremely hard to understand it. And, it is likely you’ve probably done things to people in your life you’re not proud of so trying to repair the burned bridges can be challenging.

I recommend you start with a simple conversation. If you have hurt that person start by apologizing and don’t play the victim. Own up to the fact that you may have hurt this person. For example, you might say, “Holly, I’m really sorry about the time I screamed at you when we were out at the mall.” You don’t want to say, “Holly I’m sorry about the time I screamed at you but it wasn’t my fault because I was high on opioids.” You see, Holly may not understand the addiction part but she will understand the apology because everyone has done things they regret.

Once you apologize, then go for honesty. Let Holly know that you are done with all of this and you are planning on to quit on May 22nd. Once you tell Holly your plan, ask for her support and help. When you ask someone for their support or help it’s important not to just leave it vague. Anybody can say they will support you or help you but you need to be specific in what you want or what you are looking for.

For example, Holly I would really like your support when I quit. Would you be able to call me once per day for a week just to check up on me? I’m really scared and I want to know I have someone I can talk to?” Being specific gives the other person guidance and assurance. Another example, “ would you be able to stop a few times next week?” Or whatever it is that you think you may need from your support person.

Now don’t narrow it down to just one person. While I understand you may feel like total crap and may not want to be around people, it’s important that you know that you have people rooting for you and of course people holding you accountable. Your support people should be people who want to see you succeed. So go ahead and take some time now to figure out who you can count of and get started with those conversations

In this lecture I want to talk to you about the importance of having a support system. You shouldn’t have to go through this alone and having people there for you can be truly beneficial. So think about who you have in your life - is there someone who understands you more than others? Maybe you have an old friend you can call on and ask them if they can help you through this?

I want you to take some time to think about the people you really want to keep in your day to day life. People who want to see you succeed and those who do not use opioids are going to be your best support. It does get a little tricky sometimes because unless you’ve been through an opioid addiction, it can be extremely hard to understand it. And, it is likely you’ve probably done things to people in your life you’re not proud of so trying to repair the burned bridges can be challenging.

In this lecture I want to talk to you about when to see a counselor. You see, not every addiction fits into a one-size-fits-all box and this is especially true for opioid addictions. Every single one of you has a different story. Some of you may be struggling with other addictions too.

If opioids are not your only addiction, you must quit all of your addictions at the same time in order for this to truly and honestly work. If you are smoking cigarettes, you’ll need to quit smoking. If you are addicted to alcohol. You’ll want to stop alcohol as well. And because every substance requires a different approach, I recommend purchasing my nicotine or alcohol course if you struggle with either of those substances and take the courses at the same simultaneously.

Sometimes people inadvertently get addicted to opioids and if that’s all you need to focus on then great. But, for others, there are many other addictions going on at the same time.

So I want to talk to you about when and if you should see a counselor. If you are struggling beyond what you think you can manage on your own, it’s important to get help in other places. That’s not to say this course isn’t for you or it won’t work because it absolutely will work and there’s no shame or problem getting additional help or support. Think about it like this: when you go to a traditional rehab facility - you are not just working the program alone. You are working the program and there are other supports going on at the same time - counseling, group therapy, etc.

I understand that the reason you are taking this course is so that you can get sober at home - and that is absolutely attainable for most people. If you need counseling to help you, it doesn’t mean you have failed - it means you are being proactive in your recovery because you know that without the additional support, your goals may not be achievable.

So, here is what I recommend. After you watch this course in its entirety the first time, ask yourself what barriers you may have and what additional supports you may need. If you are confident that you can do this on your own then that is absolutely fine but if you are feeling hesitant or nervous then please try and find a counselor before you detox - someone who specializes in addictions. This decision is personal and I’m confident that you know yourself better than anyone and that’s the benefit of being in control - you control your recovery and your sobriety.

In this lecture I want to talk to you about when to see a counselor. You see, not every addiction fits into a one-size-fits-all box and this is especially true for opioid addictions. Every single one of you has a different story. Some of you may be struggling with other addictions too.

Hello and welcome to our next section - relapse prevention. In this lecture we are going to talk about post acute withdrawal syndrome. Post Acute Withdrawal Syndrome PAWS for short, is a term used in the addiction field to describe withdrawal symptoms after your body has already physically withdrawn. It’s important for you to know this is going to happen so that you’re not caught off guard. For those who don’t know it’s going to happen, it can be scary and oftentimes a huge trigger followed by a relapse. If you know this is going to happen, you can prepare yourself for it and know what to do when it happens.

PAWS can happen at any time for any reason. Basically, you are going to feel like you are going through a physical and emotional withdrawal all over again. You may feel anxious, uncomfortable, have insomnia, feel depressed or in a low mood. When this happens there are things you can do to help relieve some of the symptoms.

First, don’t try to fight it. It’s important to recognize the symptoms and try to relax and be patient.

After you have recognized this is happening, you can then try and do something to take your mind off of things. LIke try going outside for a walk or watch a funny movie. You may even want to try and take a nap if possible. Brainstorm on what activities you can do when this happens. The good news is, if you learn to recognize the symptoms and you can train your body and mind to relax, the symptoms generally don’t last too long. The bad news is, many people report having PAWS for up to two years post quitting. So go ahead and pause the course now and take some thinking about how and what you can do when PAWS hits. I have to say that I am really proud of you for doing the work on this. I know sometimes it can seem like a lot of work but you have made it this far in the course and I promise you that the time and effort you are putting into watching this course and filling out the workbook will pay off in the end. Only four more lectures to go. See you in the next lecture when we talk about triggers and warning signs.

PAWS can happen at any time for any reason. Basically, you are going to feel like you are going through a physical and emotional withdrawal all over again. You may feel anxious, uncomfortable, have insomnia, feel depressed or in a low mood. When this happens there are things you can do to help relieve some of the symptoms.

In this lecture we are going to talk about triggers. In our lecture we talked about post acute withdrawal syndrome. Now PAWS can lead to a trigger but it’s not the same thing as a trigger. PAWS is your body tricking you into thinking you are still going through withdrawal when you’re not. Whereas, a trigger is something that happens to you that makes you want to use it at that very moment. i want to talk to you about what to do if you feel triggered and how to get out of it.

Your body is going to go through a lot both physically and mentally. This is a really big change and you are confusing the crap out of your brain and your other body organs. You may do all the right things to avoid a trigger and then out of the blue, you’re going to find yourself in a situation where you really want to use something so bad it’s going to hurt.

Believe it or not, your body will give you physical signs before a trigger is going to happen and it’s important to recognize those signs right away so you can either avoid or confront straight on. Some of these signs may be:

Anxiety, nervousness, sweating, anger, fear, frustration, loneliness

There are more signs that will be unique to you. You may not recognize it the first time but if you find yourself triggered try really hard to think back to the way you felt right before. Those are the warning signs that a trigger is about to happen. Once you know your own warning signs you can be better prepared.

But all the planning won’t eliminate your triggers 100%. For this lecture I want you to see if you can remember past warning signs so you can have a plan in place on what to do.

So go ahead and refer to your notebook and start jotting down your plan. For example, if you’re feeling triggered or you have some warning signs that a trigger is going to happen you may want to try and do something physical like running or push-ups. Or your plan may be to take a shower and stay in the shower until the feeling goes away. Perhaps you can turn on your favorite tv show, or surf the web. Whatever you think would work for you, jot it down. Now this plan will be similar to your Post Acute Withdrawal plan - however the difference here is you want to find activities that will help you not use. Whereas, your PAWS plan is about finding activities that help you get through your symptoms. You can always go back and change things in your workbook. Please refer back to this lecture every time you have a warning sign so you can note what the warning sign is and what worked for you as a distraction.

In this lecture we are going to talk about triggers. In our lecture we talked about post acute withdrawal syndrome. Now PAWS can lead to a trigger but it’s not the same thing as a trigger. PAWS is your body tricking you into thinking you are still going through withdrawal when you’re not. Whereas, a trigger is something that happens to you that makes you want to use it at that very moment. i want to talk to you about what to do if you feel triggered and how to get out of it.

I want to talk to you about what to do if you relapse. Now you have a choice, you can finish this lecture so you can be prepared and know ahead of time on what to do or if you feel more comfortable, you can skip this lecture, know that it’s here for the future, and if you have a relapse you can refer back to it.

Okay so this is where my approach is going to be drastically different then the approach that traditional rehabs or 12-step programs take. If you relapse, I strongly believe that it would be detrimental to think of it as a failure or that you have to start all over from scratch. You did all that work, so why not get credit for what you did do and what you accomplished? Why not just pick up where you left off. Well, if you have relapsed, you left off here.

So if you relapse it’s important to understand why you relapsed and what happened. So start with thinking back to the moment you used. What was your trigger? Did something happen right before or was it going to happen regardless? What could you have done to prevent it? If you’re watching this and have recently relapsed, I want you to refer to your workbook and jot down some things you can do in the future to prevent exactly what happened. Maybe you were stressed or feeling anxious. Also, note about how you felt, specifically about how you felt after. Was it worth it?

Now here’s where it gets tricky. If you have a small relapse, a what we like to call in the addiction field, a slip, it’s important to get back on the recovery train as soon as possible to avoid having to detox again. If you wait too long and become physically dependent you will have to go back and detox unfortunately. Hopefully you won’t relapse at all but if you and if you have to detox again, the second time will be easier and you can learn from your mistake. The key is to learn from the past and move on. Whatever happened, don’t be too hard on yourself.

I don’t personally like keeping track of the days because I don’t want my students to feel like they have to start over if they relapse. If it’s a tiny relapse then don’t bother counting it. Learn from your mistake and move on. The faster you can move forward the less detrimental the relapse will be.

I want to talk to you about what to do if you relapse. Now you have a choice, you can finish this lecture so you can be prepared and know ahead of time on what to do or if you feel more comfortable, you can skip this lecture, know that it’s here for the future, and if you have a relapse you can refer back to it.

You probably took this course because you did not feel it was right for you to attend a traditional rehab facility and prefer learning online. I want to talk to you about how you can find even more online support.

Remember, this course is your program and in order for this program to be successful you are going to need to find more support in all areas of your life. Previously, we talked about whether or not you need a counselor and the benefits of having one. Now I want to be sure you know where to go online so you can support right at your fingertips.

The online resources that you choose are going to be there for you 24/7. So here is what I recommend and I want you to add more online support in your workbook.

First, I recommend joining an online support group. You can find support groups by using google. If you prefer to join a local group so you can arrange to meet other people in person then that’s great. If not, that’s okay too. There are many support groups online - even reddit has one. So I want you to take the time to find one and join right away.

Second, I want you to join my secret facebook group. I have created a secret facebook group for those students who are enrolled in my course. I have a few courses out there but one thing is the same for all of my students. All of my courses are addiction focused.

The benefits to belonging to my secret facebook group is that because it’s secret, none of your facebook friends will know you belong to the group. You can strategize and connect with other students who are all going through the same thing. If you are interested in joining the secret group, please send me a private message on Udemy and I will send you the link. The reason I don’t share the link is to cut down on spam. I personally make sure that every person in the group is in fact a real student.

And Last, in your spare time, read some recovery blogs. Again, you can google this and you’ll find hundreds of blogs out there. I personally recommend sticking to opioid recovery blogs because being sober from opioids is very different then alcohol or cocaine. The reason I think it’s important to read recovery blogs is because I believe you are able to really relate to the bloggers and their experiences. You’ll also find some really inspiring stories. And who knows, you may have your own story to share one day.

Alright so go ahead and pause this lecture and take some time now to surf the internet and find some online support groups and recovery blogs to read.

You probably took this course because you did not feel it was right for you to attend a traditional rehab facility and prefer learning online. I want to talk to you about how you can find even more online support.

Welcome to Day 1 of 30 days to sobriety success! We're talking nutrition and healthy eating + how it impacts recovery.

Mastering your mental health is day 2 of 30 days to sobriety success. The ability to regulate thoughts, emotions and staying mentally strong is what sets you up for long term success.

Most people don't realise just how much their family impacts their chances of a successful recovery. This is day 3 of 30 days to sobriety success.

Setting a quit date - is it really that important? YES! Find out why in day 4 of 30 days to sobriety success.

Ugh! The gym. It's the worst for most people but fitness is really important to a successful recovery. So, what can you do? Watch day 5 of 30 days to sobriety success.

Developing a deeper spiritual practice has been shown to support your addiction recovery journey. Watch day 6 of 30 days to sobriety success to find out more.

Sometimes your friend group can actually be really bad for your sobriety. Find out who the good friends and bad friends are and what to do about them in Day 7 of 30 Days to Sobriety Success.

Does everyone relapse? What you need to know! This is day 8 of 30 Days to Sobriety Success.

Did you know that work can be a major reason for struggling during sobriety? It's true! Welcome to day 9 of 30 Days to Sobriety Success.

You made it! This is day 10 of 30 days to sobriety success and we're talking about people, places and things. You're going to love this one!

Sleep. We all need it and chances are you aren't getting enough of it. But... did you know it impacts your sobriety? Watch more in Day 11 of 30 Days to Sobriety Success.

Intentional living is a powerful, powerful thing. It gives you complete dominion and domain over your life. Something you DEFINITELY need in sobriety. Day 12 of 30 Days to Sobriety Success.

If you want to succeed in being sober for the long term you have got to learn how to manage triggers like a FRIGGIN BOSS. You're watching day 13 of 30 Days to Sobriety Success.

What on earth does H.A.L.T. mean and why should you be paying attention to it? Find out in Day 14 of 30 Days to Sobriety Success

Wait...why does keeping your home clean make any difference to your ability to get and stay sober? Keeping your living space clean has plenty of benefits. Let's dive in to 30 Days of Sobriety Success Day 15

Sugar. Look it isn't great for you under normal circumstances but when you're suffering from addiction it can be easy to succumb to its dangers. We'll talk through what these are in Day 16 of 30 Days to Sobriety Success

n Day 17 of 30 Days to Sobriety Success, we're examining the powerful activity of journaling. I really recommend to everyone that they journal regularly and here are some reasons why!

You've got to be mentally prepared and ready for sobriety. It's hard work to get and stay in recovery so preparing a strong mind is key to your success.

Reading is a powerful way to up your personal understanding of life. Reading also helps you feel better too!

One persons crisis is not the same as another. So, how do you get crisis support in times of need? Who can you reach out to when your sober journey is under attack?

There are lots of ways to get help with your addiction and online addiction recovery programs have exploded thanks to the pandemic. But will an online support program actually help you?

Like the title of this video says, sometimes you just want to connect with someone in person. If that's you, then you need to do what is necessary to make that happen. It's crucial for your recovery so make an effort to ensure it becomes a reality.

Money. It's critically important in todays society and very important for anyone in recovery. Get your finances in order so you can start making real progress on your life goals.

Everyone today wants instant results. Social media has fueled us to believe that we can get everything we want in a short time. However, going slow and steady is the foundation of recovery from drug and alcohol or even porn abuse.

Grief comes in many different shapes and sizes. People often feel as though grief is just relegated to the loss of a loved one or a pet. Grief is actually more complex than that so lets dig in and find out how it affects addiction and recovery.

It's time to talk about how to be sober around drunk people and enjoy it. It's a hard topic to cover but you need to know what it will be like when you are having to spend time around other people who may be partaking in your addiction and you are in recovery.

Sobriety can be a dangerous thing - sometimes you find yourself trading one addiction for another. Find out why that's a potential problem in today's video. Don't forget to like and subscribe.

What is a dry drunk and how do you know if you are one? Here are some signs that you're actually dry drunk right now and what to do about it.

What's the point of being sober? We get asked this question ALL the time.