The Alcohol Experiment: 30 days to take control, cut down or give up for good. Annie Grace

Чтение книги онлайн.

СКАЧАТЬ main chemicals work in the pleasure center: dopamine, which is responsible for desire and craving; and serotonin, which is responsible for the feelings of satiety and inhibition. In a healthy brain, there is a delicate balance between the two. But alcohol throws off that balance, and so as I’m drinking that glass of wine lots of dopamine gets dumped into my system, making me want more of what gave me pleasure (the alcohol). Since the pleasure center has been artificially stimulated by an outside substance, my brain seeks to regain the correct balance. So it sends out a chemical downer, called dynorphin. This actually suppresses my feelings of euphoria, and as the effects of the first glass start to wear off, my sense of well-being actually falls below where it was when I started drinking. That means I’m lower than when I got off work after a hard day. Bummer.

      The dopamine is still working, though, and makes me crave more of what made me feel good. So I order another glass of wine. And the cycle starts all over again. An unwanted effect is that in order to combat the depressant effects of alcohol, my body counteracts the alcohol by releasing things like adrenaline and cortisol. You may have heard of cortisol—it is also known as the “stress hormone.” So now in my body’s attempt to maintain homeostasis and combat the alcohol, I am lower than when I started. In other words, I now have to cross an even bigger gap to get above that baseline of pleasure. And that’s miserable. Even worse, though, is that the alcohol is starting to affect other areas of my brain. My senses are being numbed, and my brain is actually slowing down. Eventually, I might slur my speech. Perhaps my vision blurs. I feel detached from reality. I convince myself that this is a welcome break from the real world.

       The Cycle Continues

      The drinking cycle continues, and I get more and more drunk. What was at first a nice tipsy feeling is now completely out of control. But I don’t care because my brain isn’t processing the long-term meanings and implications of my behavior. Eventually, if I’m drinking a lot, it’s been slowed down so much that I have to work hard to walk straight on my way to the restroom.

      My brain receptors have become numb, and my senses don’t relay the information as well, and so memories aren’t formed. I don’t completely recall the embarrassing things I say or do while I’m drunk. I don’t feel the pain I’m trying to escape. The stress from the workday fades away for a little while. But the stress remains when I sober up, and it’s compounded by the hangover I’m suffering from. The embarrassing photos show up on Facebook. And my best friend won’t talk to me because I pissed her off so badly . . . somehow . . . I’m not really sure what happened.

      If you’re reading this book, you know what I’m talking about. The initial rush doesn’t last. The more drunk you get, the more you regret it when you sober up. It’s a downward spiral. And if you’re like me, you blame yourself. Why can’t I get it together? Why am I so weak? What’s wrong with me?

      TODAY, realize that the cycle has nothing to do with you being strong or weak. It has nothing to do with you being a good or bad person. It’s a chemical chain reaction that happens to everyone. Although we all feel the effects slightly differently based on our age, weight, sex, and environment, the biological reactions are the same.

       Day 3 Reflections from alcoholexperiment.com

      “This is my third day and already I feel like I slept better. I woke up happy that I finally committed myself mentally. It is a shift I have a hard time explaining or putting my finger on. I am embracing the idea that I do not need to hit rock bottom. It is hard to break that way of thinking, but I believe in my heart now that is true. I can quit right now, feel better right now, and not drink again. It is that simple. An aha moment!”

      —MONICA

      “I had a situation last night that would typically send me straight to the bottle or a six-pack of beer. I won.”

      —BRADY

      “This is the first Saturday in as long as I can remember when I haven’t woken up hungover and miserable. I am anxious, which feels like a craving, but I recognize that it is because I have so much time on my hands. What shall I do? I’m going to need to get some hobbies!”

      —PENNY

ACT #2

       Alcohol and Sleep

      

AWARENESS

      When I started researching this book, I sent out a survey asking people what their biggest fears were about giving up alcohol. I was surprised to see sleep come up high on the list. It’s a huge fear for people that they won’t be able to fall asleep or they won’t be able to stay asleep. Let’s name this belief:

      “I need alcohol to sleep.”

      If you’re struggling with this belief, you’re definitely not alone. One of my favorite authors, William Porter, who wrote Alcohol Explained, is well versed in alcohol’s effects on sleep, and he explains this topic brilliantly. So let’s dig into this belief a little deeper.

      

CLARITY

      I’m not sure how much the media is responsible for this particular belief. There’s not a lot of insomnia portrayed in the movies or on TV. However, if you’ve ever had a bout of sleeplessness, you know how disconcerting it can be. Sleep is critical to our mental and physical well-being. And when you can’t sleep, you’ll do anything to be able to fall asleep. Lack of sleep has been linked to serious health problems, including cancer, heart disease, type 2 diabetes, infections, and obesity. It also affects alertness, mood, and physical strength. This is because your body repairs itself while you sleep. It’s also a time when your mind digests what happened during the day. It assimilates the information and often comes up with solutions to problems. So when you wake up, you feel better physically and mentally. That means if you’ve experienced alcohol helping you sleep, then this belief takes hold very quickly.

      Regular, high-quality sleep is essential to our well-being. So let’s look at how sleep actually works. There are two levels of sleep: rapid eye movement (REM) sleep and deep sleep, or slow-wave sleep. Every night, you go through several cycles of both levels. First, you dip into REM sleep, when you’re a bit restless and your eyes are literally darting back and forth inside your eyelids (which is where the name comes from). This is light sleep, but it’s crucial to your good health. Scientists don’t actually know why REM is so important, but they’ve done studies where rats were deprived of REM sleep and it killed them in just a few weeks. Once you cycle out of REM, you go into a deeper level of slow-wave sleep. That’s when the body does the repair work that needs to happen to keep you healthy. When you’re getting a good night’s sleep, you go through six or seven cycles of both REM and deep sleep.

      Now, what happens when alcohol is introduced to the equation? Alcohol is a chemical depressant, so it reduces neural activity in the brain. Normally, your brain releases a variety of chemicals and hormones at different times to help bring you back to homeostasis. As you already know, homeostasis is the delicate balance where all the systems in your body are working correctly. When you drink, you’re introducing a foreign chemical. And in order to reach homeostasis, your brain has to release powerful counter-chemicals and stress hormones.

      So the cycle looks like this:

      You СКАЧАТЬ