Simple Ways to Unwind without Alcohol , livre ebook

202

pages

English

Ebooks

2023

Écrit par
E. Williams Rebecca

Publié par
New Harbinger Publications

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202

pages

English

Ebooks

2023

Lire un extrait

Obtenez un accès à la bibliothèque pour le consulter en ligne En savoir plus

Publié par

New Harbinger Publications

Date de parution

01 novembre 2023

EAN13

9781648482359

Langue

English

Poids de l'ouvrage

8 Mo

Soothe stress, unwind, and feel more joyful—without a cocktail, beer, or glass of wine.

Are you tired of hangovers? Do you wish you could think more clearly during the day or feel less anxious at night? Are you curious about that #soberlife? Many of us want to cut back on our drinking—or even stop altogether. But in a culture that glamorizes the cocktail hour, “white wine playdates,” and boozy brunches, you might wonder, What would I do instead? If you’re ready for a change, this go-to guide has the answer.

Simple Ways to Unwind without Alcohol offers surprisingly simple lifestyle skills grounded in mindfulness, cognitive behavioral therapy (CBT), and acceptance and commitment therapy (ACT) to help you destress, reclaim your calm, and feel more vibrant in your day-to-day life—without alcohol. If you’re stuck in a drinking rut and in need of a wellness reset, you’ll love how empowered and energetic you’ll feel when you reach for this book instead of a drink.

Try it for a week, a month, a year, and maybe more…

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Publié par

New Harbinger Publications

Date de parution

01 novembre 2023

EAN13

9781648482359

Langue

English

Poids de l'ouvrage

8 Mo

Popular psychology

Simple WaystoUnwind without Alcohol

50 Tips to Drink Less & Enjoy More

Rebecca E. Williams, PhD

“Stress is one of the biggest stumbling blocks to creating a life without alcohol. The challenge that Rebecca Williams skillfully tackles in her book,SimpleWaystoUnwindwithoutAlcohol, is learning to take the edge off our day with better habits. This approach brilliantly puts less emphasis on eliminating alcohol, and more on integrating new behav-iors that basically crowd out drinking with healthy behavior changes with lasting impact.” —KristenManieri, host of the60MindfulMinutespodcast, and author ofBetterDailyMindfulnessHabits

“Post-pandemic, rebooting life mindfully back to health is a special gift. This is a complete guide to examining your inner and outer envi-ronments by slowing down, being compassionate to yourself, and becoming your own best friend. This ‘coach’ is evidence-based, yet an easy companion on the journey back from alcohol abuse. It is a collection of pithy advice to use throughout a year of building new habits.”

—PollyannaV.Casmar,PhD, health sciences clinical professor at University of California, San Diego; and author ofCompassionMeditationforTraumaGroup(CBCT-Vet)

“SimpleWaystoUnwindwithoutAlcoholis wonderful life advice for anyone whether you are considering quitting drinking or not. Rebecca includes great tips for cultivating boundaries, making your living space tranquil, making connections at work, reducing stress, and more. It is highly organized with easy checklists. She anticipates ques-tions about how to maneuver through your new journey without alcohol, and delivers real advice for a life well lived.” —PamelaCrane,MS,C-IAYT, certified yoga therapist, speaker, host ofTheYogaProPodcast, and founder of Interoceptive Performance

“Rebecca Williams does a masterful job at compassionately guiding the sober-curious reader on how to change their relationship to alcohol. We are creatures of habit, and change is not always an easy thing to do.SimpleWaystoUnwindwithoutAlcoholopens a doorway for anyone who chooses to change by walking through this process, leading to a new life filled with freedom, healing, joy, and peace.” —StevenWashington, movement and wellness expert, author ofRecoveringYou, and founder of SWE Studio

“The strategies in this book are deceptively simple but help to create a container of structure, clarity, and sanity. I noticed how many of these approaches have supported my own long-term sobriety, and I’ve continued to add to my self-care toolbox thanks to this fabulous book. You cannot go wrong with these practices.”

—JennaHollenstein,MS,RD, nutrition therapist, and author ofIntuitiveEatingforLifeandEattoLove

“Changing is hard because we don’t actually have much practice being our new self. Rebecca Williams, with this wonderful book, helps with the most important question about change: How do I actually do it? You never feel alone as she offers a how-to on such skills as new ways to be kind to yourself, how to talk to loved ones, and have fun. This book is a gem, and I can’t wait to share it with my clients!” —RichardBrouillette,LCSW, psychotherapist, PsychologyTodayblogger, and author ofYourCopingSkillsAren’tWorking

“SimpleWaystoUnwindwithoutAlcoholan easy-to-understand, is easy-to-follow, and very strengths-based treasure chest of insightful and compassionate ways to self-soothe, which helps us to reduce feel-ings of shame and build true self-confidence. From mindfulness and acceptance, as well as cognitive behavioral therapy (CBT), Rebecca offers invaluable guidance on how to work with our tricky minds, and offer ourselves compassion to achieve our goals and choose a life without alcohol. This guide is a must-have resource!” —YulianaGallegosRodríguez,PhD, assistant clinical professor at the University of California, San Diego School of Medicine; and clinical psychologist at the VA Medical Center

“This practical book provides enjoyable alternatives to alcohol, cater-ing to various reasons for drinking. Its user-friendly table of contents makes it an easily accessible and valuable resource for all. With its engaging content, it’s a book worth revisiting again and again.”

—DeniseG.Dempsey,CHT,MEd, mindfulness-based stress reduction (MBSR) instructor, hypnotherapist, and author ofMindfulnessMeditationsforStress

“What a gift! Or more accurately, what a treasure trove of gifts! The author’s expertise and engaging and encouraging approach shine throughout the book as she guides us through each strategy with clear, concise, and easy-to-understand instructions. The emphasis on scientific backing provides readers with confidence in the efficacy of the methods presented. This is now one of my go-to recommenda-tions for loved ones and clients!”

—CarolynB.Allard,PhD,ABPP, professor, and director of the clinical psychology PhD program at Alliant International University; and author ofTraumaInformedGuiltReductionTherapy

Simple WaystoUnwind without Alcohol

50 Tips to Drink Less& Enjoy More

Rebecca E. Williams, PhD

New Harbinger Publications, Inc.

Publisher’s Note

This publication is designed to provide accurate and authoritative informa tion in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought.

Distributed in Canada by Raincoast Books

NEW HARBINGER PUBLICATIONS is a registered trademark of New Harbinger Publications, Inc.

Cover design by Sara Christian; Interior design by Michele Waters-Kermes; Acquired by Jennye Garibaldi; Edited by Kristi Hein

Library of Congress Cataloging-in-Publication Data on file

For those who have made the bold decision to redirect their energy away from alcohol toward an empowered new beginning.

Contents

Introduction

Chapter 1 Soothe Your Mind 1But Keep It Short and Sweet. Meditate, 2Up to Breathing. Open 3. Befriend Your Inner Therapist 4. Notice Your Emotions; Trust Your Intuition 5a Social Media and News Detox. Create

Chapter 2 Engage with Your Body 6. Refresh with Sleep and Rest 7Yourself with Yoga. Restore 8. Hydrate for Health 9. Walk It Off 10Mindful Bodywork. Choose

Chapter 3Your Home Love 11. Learn Feng Shui Tips 12with Kindness. Declutter 13with the Music On. Clean 14Friends with Your Chores. Make 15Your Corner Spot. Claim

7 9 12 14 16 18

23 25 28 31 33 35

39 41 44 47 50 52

Chapter 4Nature Rediscover 16Your Indoor Sanctuary. Cultivate 17Your Outdoor Oasis. Enjoy 18Nature Trails. Explore 19. Write or Draw for Growth 20. Watch Your Nature

Chapter 5Your Relationships Nurture 21New Communication Skills. Embrace 22for Healing. Renegotiate 23. Schedule Your Down Time 24. Rebuild Old and New Friendships 25. Explore New Ways to Have Fun

Chapter 6 Reconnect with Your Work 26Boundaries for Wellness. Build 27. Make Your Home Work for Work 28. Reclaim Your Work Friends 29Your Desk a Little Love. Give 30Yourself Around. Boss

Chapter 7 Savor Your Food and Drink 31Your Nutrition. Reignite 32. Celebrate Small Changes 33. Plan Your Shopping and Prep 34the Vegetarian Approach. Explore 35Mocktail Curious. Be

56 59 61 63 65 68

72 74 77 79 81 84

90 92 94 98 100 102

106 108 111 113 116 119

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