Two words I am proud to say

For all the people out there who happen to be depressed or addicted, this is for you…

DEPRESSION. ADDICTION. There, I said them and I’m still okay. So are you.

Let me add another word to mix - STIGMA. What is stigma? It is the negative stereotyping people do around things like depression and addiction. Why do people do this? fear. And they are afraid because they don’t know. The cycle feeds itself. Ignorance, fear, stigma, shame, silence, ignorance, fear….

Because I have already gone ahead and let the internet universe know I have experienced both depression and addiction (in fact these two things often come together - it’s called concurrent disorders) I’m going to let it all out and make myself the poster girl for both forbidden words.

And that is all they are, is words. They are words used to describe a state that unfortunately so many of us know all too well - but won’t talk about. Ironically, one of the best ways to become free from these experiences, described by the words depression and addiction - is to talk about them.

What is depression? Well, it’s basically a perspective that doesn’t serve you well. It’s made up of a number of cognitive distortions that develop over time, through experience and genetics. Eventually your brain chemistry goes off balance and your thoughts and emotions become unmanageable. Some people can cover up the way they are feeling, others can’t. Some people cannot get out of bed, some people spend every day of their lives believing they are hated.

What is addiction? It is an attempt to ease pain or to avoid pain, through the learned use of a substance or behaviour. Even though we know the long-term effects of this use or behaviour is bad for our health and safety we do it anyway for the short term relief. Addictive behaviors and substances can alter the brain chemicals and make our dependency so intense that we could die without our vices. Addiction is a curable problem, but in many cases we work from the perspective of harm reduction, trying to help the individuals who are addicted, as well as the families and communities they live with.

Depression and addiction are not only a part of my vocabulary, they are a part of my life. The more I learn about them and the more I talk about them, the less power they have over me, and the people I love. It is a struggle however, everyday, to be a person who talks about it. Part of the nature of both depression and addiction, is that people tend to isolate themselves. They are not likely to share and reach out and do all the work that it takes to shine some light and understanding on the subjects.

So for those of us who are lying in bed, or crying inside or scared to death someone might find out you are suffering. I am writing this for you.

“In any given year, 1 in 5 Canadians experiences a mental illness or addiction problem.” CAMH

We are not alone here. We are a massive community of people who experience this pain. Talking about it, could be your way out - or out faster. People do heal from depression and addiction.

If you want to talk about either one of these words with me, I would be honoured to talk with you.

Karyn Dowdall

mom. wife. athlete. friend. writer. coach. teacher. addict. depressed.

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I romanticized drinking

The most difficult thing about giving up drinking was my deeply ingrained belief that alcohol was a good thing. I romanticized drinking.

This kind of thinking came from years of pairing alcohol with celebrating good times and relieving bad times. It was there for every occasion, big or small, as part of a ritual of relaxing, partying and letting go.

It’s no wonder, given the way the brain works that I would believe in the benefits of booze. I have dopamine to thank for reminding me to always want more. The function of this neurotransmitter is to tell the brain – hey, this feels good. Remember to repeat.

Despite the sleepless nights, the hangovers, the agitation and the regret – my brain could not seem to gather the long-term perspective that could have reminded me, drinking nights never end well. And while it was good to gain a basic understanding of how the brain works, this conscious perspective did not stand a chance against thirty years of a drinking behavior plus the addictive components of the drug.

Once I decided I wanted to quit drinking (after several years of ambivalence) I was faced with breaking a pattern and confronting the altered chemical state of my brain. As much as I wanted to just decide to quit, there was the lingering and ingrained sense that I something was seriously wrong (when I wasn’t drinking). It was a constant battle between my rational mind and my deep-rooted feelings and instincts. I wanted to quit drinking, but it felt so bad – so frustrating, annoying, sad and desperate, to fight against my drive to drink.

Through reading over a hundred books on the subject, I learned a couple of things. Firstly, that the feelings of craving or frustration always pass. Secondly, that practice is the key to changing behaviours and beliefs. The only way to make sobriety my new normal was to practice it. I had to challenge, accept and let pass all of the feelings that told me I was doing the wrong thing. I had to constantly remind myself that I was in fact creating new normal and it was the right thing.

If you are struggling with ambivalence about drinking I suggest you read as much as you can about it. Find someone to talk to about it, and surround yourself with people who can show you that not drinking – is normal and a good thing.


Addiction and Wellness

At what point does active recovery become simply a healthy living practice? Is a person who was once addicted, always to be considered addicted? Can a person be fully healed from addiction and living a lifestyle of exercising, journaling, thinking positively, eating well and surrounding themselves with like-minded people – just to be a healthy person?

In my experience, the recovery process started long before I quit drinking. For years before I took my last drink I was in what I’ve learned is called the “contemplative stage” of change. At this stage people are ambivalent about change, meaning they are back and forth about whether they have a problem and/or whether they are willing to do anything about it. I had a suspicion there was a problem, but was far from doing anything as profound as actually quitting drinking to solve it. I did have a desire to improve my life however, and I was motivated to break free from feeling miserable. So, I began to systematically make improvements to my life. It started with small changes. I changed my diet and went to a nutritionist; I practiced yoga and ran marathons. These changes left me feeling inspired, but frustrated.

The ambivalence became more intense as I eliminated options; my drinking problem became more obvious. Still I wasn’t ready to quit drinking. So, I went to the doctors and counselors about my mood. I eventually left my job and changed my relationships with friends and family. All of these moves were made with the intention of improving my life. I didn’t recognize it at the time, but these changes were the foundation of my recovery. Eventually, I quit drinking, but only when I was good and ready. If I hadn’t taken the earlier steps, I would not have gained the awareness and the desire to move in the direction of abstinence.

Since I quit drinking, I have continued to deepen my recovery practice. I’ve read books, taken courses, practiced mindfulness and meditation, built new relationships, participated in group sessions and helped other people to recover. Exercise, sleep, journaling and ongoing attention to my thoughts are part of my daily self-care routine. It’s been almost 2 years since I quit drinking, but I would say it has been 5 years since I’ve been in ‘recovery’.

My definition of recovery is broad. For me it has not just been about quitting drinking, but about overcoming depression and breaking a lifetime of unhealthy patterns. It took me a long time to accept the term ‘recovery’ as the actual process I’ve been going through, but I’m okay with it now because I subscribe to my own definition of the word. For me, recovery is spectrum term, just as addiction and depression are spectrum disorders. Life experiences bring us trauma and challenges to overcome on an ongoing basis. Recovery gives us the tools of resilience to bounce back from what life gives you.

Indeed we are able to transition out of recovery mode and into wellness mode. You know it has happened when you reach a baseline of mood you are satisfied with – meaning you are generally ‘happy’ without drugs. As well, it happens when you are equipped with the tools to support yourself when more problems arise in life.

When you no longer have the desire to use drugs to avoid your problems and you are ready to take on life with courage and vigour, then you are not recovering – you are living!


What are you practicing, really?


All the self-care routines, yoga classes and meditation sessions in the world are not going to improve your life if you are practicing the wrong way.  Yes, there is a right way and a wrong way to improve your life - the right way is called affirmation and the wrong way is called perpetuation of a problem.

The words you say to yourself have a massive impact on your future, because your mind believes them - whether they are true or not. In order to have what you want, use the power of affirmation instead of inviting old negative thought patterns into your life. Say to yourself what you do want, rather than what you don't want. Saying what you don't want just affirms you will have more of that negativity in your life.

Here are a couple of examples....

You go to a yoga class and lay down on your mat. You start to breath deeply and pay attention to your body and how it feels. Then, you start thinking. You begin to think about the girl next to you is more flexible than you. You think to yourself... I am not as flexible as her. She is better than me at yoga. You have a choice at this point. You can continue to keep thinking this way, or when you notice your thoughts are negative, you can consciously choose (therefore wire your brain towards) a more positive thought such as It feels fantastic to stretch my body. I'm grateful to share this space with others who are trying to feel good. I'm grateful to be here right now.

Choosing this positive thought affirms a more positive experience for your mind and raises your happiness baseline.  When you continue with the negative thinking, you affirm the negative experience and lower your happiness baseline.

Next example: You are feeling lonely and sorry for yourself because your friends on Facebook are having a good ol' time without you. You think to yourself. They didn't include me, I'm not part of the cool crowd, they must not like me, we never get invited to these fun events...  You catch yourself thinking this way and then you have a choice. You can continue to go down the rabbit hole of self-pity and negativity or you can choose the more positive. I'm happy for these people who are having a good time. I'm grateful for my experiences, my friends and my opportunities. My life is also full and abundant. There is enough joy, space and happiness available in the world for all of us to embrace. I'm full of love.

Now this may seem difficult to do, but it is imperative to practice this approach if you truly want to be happy. It serves you best to assume people have good intent. It serves you best to choose the affirmative rather than the to repeat negative thinking patterns. *Regardless of whether you think the affirmative is really true in the moment, say it to yourself anyway because you mind will take note of the words and your neurons will fire in alignment with them. Eventually, they will become your reality.

If you can practice the mindfulness, yoga, meditation and self-care all for the purpose of getting to know your thoughts better - you are taking a step in the right direction. You must follow through with affirmation however, to genuinely improve your life as a result of the practice.

Get still and listen to your thoughts. Are they negative or positive? Choose the affirmative (listen carefully to be sure you are not affirming the negative ie. I'm glad I don't have... or I'm grateful I'm not like ... )  Allow your words to create your best life. Here are some examples:

I am loved, I am happy, I am grateful

I appreciate my supporters, my health and my opportunities

I am safe, connected and nurtured

My life is abundant.






Quitting Drinking PART ONE



This is the short story of an average mom who quit drinking and improved her life. Its purpose is to provide hope and inspiration for other moms who are also ready for change.

Chapter 1

I was an average mom with depression and a wine addiction.

At 8pm on New Year’s Eve 2016, I sat on my couch sobbing. I was three weeks into my alcohol free life and I was miserable. My husband and children were out skating and enjoying the celebrations with neighbours, but I couldn’t bring myself to join them. I could not stop crying. I was incredibly depressed. Somehow though, I was also feeling a tiny bit hopeful as I devoured my stack of self-help books about quitting drinking and addiction. I was convinced the books were going to be my ticket out of this miserable state. I knew the time to change my life had finally come, and there would be no turning back.

My main problem was my assumption that quitting drinking would catapult me into a world of health and happiness. I thought I would instantly feel clean and free. I figured if I could eliminate the booze, all the depression and stress would disappear. It turns out I was wrong. When you quit drinking, it is just the beginning of the journey to joy – a long and rocky road full of unexpected twists and turns.

Looking back, I’m glad the experience was not as easy as I thought it was going to be. It took a lot of hard work, contemplation and tears. Alas, this is how we do our best learning in life – when things are tough.

I wrote a letter to myself that night, which I have since burned in a moment of frustration.  It went something like this:

Dear Sweet Karyn,

You are not as hated as you feel at the moment. You are loved.

In a year from now your weight will be lifted and you will be grateful for the strength you have in this moment to make your future better.

Your kids will live in a home where daily drinking is not normal. They will learn that life is sweet without alcohol. You will show them through your actions and you will break a pattern. Your kids will be better people for this.

You will start a recovery yoga class and create what it is you need. You will help others along the way. You will write a book about this experience and you will talk to schools and other groups about your experience. You will take the sting out of the word ‘addiction’.

You will be forgiven and you will experience redemption.

You will also experience doubt.  There will be people who will attempt to put you down, insult you and belittle you. You will find a way to rise above.

Stay the course Karyn. You have already won.

I am pleased to say that it has been almost two years since that miserable New Year’s Eve I spent crying on my couch and life really is better. The depression is lifting; there is a brighter smile and sense of calm.

Indeed my life is improving by the moment and I am proud of what I am manifesting for my children.  However, it required some pretty bold moves to make it all happen. These major life changes included: quitting my job, telling the world I was an addict, taking a bunch of courses, starting a new business, expanding an old business, counselling, coaching, taking medication, re-building a marriage and finding new friends.

I am living proof that an average mom with a wine addiction and some pretty severe depression (and I’m going to say this is a very common description of a middle class, North American mom) can make huge changes in a life where she once felt stuck. There is nothing special about my abilities compared to any other mom. I simply decided to make the changes, used my resources and believed in myself.

If you are wondering about what quitting might look like for you, know that it is possible! This is coming from someone who once raved about this wine label or that, and what wine goes best with what foods, or what wine could be served as the 4th bottle at a dinner party.  Now I am someone who will never drink again – happily. If I can do this, you can do this too.

Chapter 2

There was no rock bottom, but I was swimming in shallow water.

I have read about 20 memoirs of women who have quit drinking and every one of them includes a dramatic rock bottom story which makes it all very compelling and interesting. You find yourself reading along with intrigue and relief as you compare yourself to the poor woman who found herself in a hospital or waking up in bed with someone she didn’t know, or ruining someone’s wedding. Not everyone has a rock bottom. For me it was a series of less-than-amazing moments that led me to thinking my life was not awesome. In fact, my life was fine if you compare it to most people living on the planet, but it was not what it could be. I was living and behaving way beneath my potential and I was ashamed of myself for that. Each day I was becoming more and more sickened by my own existence. I was disappointed in myself. My desire for change brewed from a long series of bad scenarios, rather than one hum-dinger.

Here is an example of what a typical day was like for me before I quit drinking. Let’s say it was a Tuesday in November. My alarm would go off at 5am causing me physical pain. My head would hurt from the wine the night before and the lack of sleep that comes with the counter effects of the depressant, alcohol.  My first thoughts we extremely negative…

Oh my god, I can’t do this. My head hurts, I can’t handle my day. I can’t go to work. I can’t stand work. My chest hurts, I need to calm down. I need more sleep.” Snooze…

After hitting the snooze button at least three times I would slide out of bed and head to the bathroom. Immediately I would get out the eye drops and pry my red eyes open to for delivery of the liquid bleach. I was dehydrated and toxic. I needed water. Two glasses of water and a coffee came next, maybe an Advil. Then I would eat a banana or power bar or something quick to soothe the burn in my stomach and to nourish myself for my morning run.  I would rarely miss a run because this is what made me feel like a healthy person. I wanted to be a runner, not a drinker. There was a constant dichotomy of messaging in my head…

I’m a healthy running person.

No, you are running to clear up the mess from last night. You are a chip-eating, Netflix-watching, wine-drinking mom who can’t deal with her shit.

No, I’m just like everyone else, doing the routine and getting by…. exercising, working, drinking to relax at the end of the day. I’m fine.

I’m not fine.

Just run, you will feel better.

A run would always make me feel better or at least start to restore my energy back to feeling ok.  Running was helping to bring me from far below the baseline to just beneath it. I don’t think I ever really knew how good it could feel to start at the baseline, and through running, feel better than normal or energized even. After 25 years of running I still didn’t know that it was actually about fueling the tanks and building strength and resilience for the day. This wasn’t something I got from running until after I quit drinking.

After the run I would make a healthy breakfast for myself and my kids and quickly get ready for work. I could feel the anxiety build as I put the work dress on.  (I no longer wear any dress I ever wore to work – too much bad energy).  More negative thoughts would rush through my head…

“What will my boss say to me today? How am I going to get this done? My chest hurts. Why doesn’t anyone do anything about the way she treats people? Should I do something? Can I afford to lose this job? Will I get fired?

Just do the work, don’t let it get to you.

I can’t, it gets to me. I feel sick. What is the right thing to do?

Get the work done and get out of there.

No job is worth this, there are other jobs.

Stick it out, this part will be over soon and things will change.

Things aren’t changing. I’m going to puke.”

At work I felt abused and afraid and it seemed to be a pattern for me. I did not stand up for myself in ways I should have and my stress was amplified. I did not have the resilience to tolerate what other people can easily handle in the workplace. Regardless of who was responsible for the toxic environment, I knew it had to change. I was getting very sick.

I have always despised the office environment. The thought of sitting in a chair and checking off a to-do list that serves someone else’s agenda, was infuriating. Most of my jobs have been in the non-profit field, so I would tell myself that the end cause was good and therefore my efforts were worthwhile. I never did see the results of my work however. What I did see was my boss, donors and in some cases volunteers. The volunteers gave me hope, but the rest of them gave me ulcers.

Had I taken the time to ask myself what I truly wanted, I would have realized I am more suited to working with people directly in the field, on the ground and face to face. I want to be of service rather than at someone’s mercy. I took many jobs like my last one over the past 20 years.  I sold myself out for what I thought was a good paycheck and out of fear of change.

So, after a full day of work my nerves would be shot and I would quickly shift to parent mode. I would zip straight home to meet the kids at 3pm after school.  Snacks, backpacks and dinner prep followed, as well as cleaning up from the chaos that happened in the morning while I was at work. Pets needed to be fed, laundry and groceries. I had from 3pm until 6pm to make it all happen before my husband came home. This was my favourite time to drink.

There were no small glasses of wine. I would just keep topping up one very large glass.  Sometimes I would take a break from drinking over dinner time and then start back up after dinner. Sometimes I would skip dinner and just descend to my basement for Netflix, chips and wine. I made sure my family was always provided a good dinner, but unfortunately they were robbed of a good mom to share their stories with at the end of the day.

Typically my kids would be asleep by the time I came up from the basement. It would only be 8 or 9pm when I went to bed, but for someone who had been sipping since 3pm, I was typically in a full state of numbness or worse, tears.

Tears aren’t necessarily a bad thing. I’m all about getting your feelings out. But these tears were more the chemical depressant that was coursing through my veins. I was crying about things any sober person would shake off. I was wallowing and it wasn’t pretty. By three in the morning I would wake up feeling regret, anxiety and desperation. I would ask myself…

Why did I need to drink so much? I’m not doing that tonight. I’m not going to drink tonight at all. I’m going to go to yoga. I’m not a daily drinker. This is not me. Why did I do that? Greg (my husband) hates me. My kids miss me. I miss them. I’m so detached from everyone. Everyone hates me. Why am I like this? I always thought I was a winner – but I feel like such a loser. What happened to me?

And then, my alarm would go off and the cycle would start again. I never had the strength to just decide not to drink when I came home at the end of the day. I would always end up telling myself a story about how I deserved a break.

Chapter 3 

Moments of awakening to the notion I might have a problem.

There were some occasions where I stepped out of the safe environment of my own home and realized my performance was not impressive. For example, one night after a few glasses of wine at home, I joined a group of girls at a friend’s house for our regular viewing of the TV series, Grey’s Anatomy.  This particular night, I was feeling pretty sorry for myself about being between jobs and after listening to one of the girls complain about her union situation at work, promptly unleashed on her about her lack of gratitude. I basically told her if she didn’t have her current job she would end up just like me – out there competing with younger, smarter and better candidates than her.  So, she had better suck it up and shut up and so on.  She left in tears, and then so did I,  only after the other girls told me I was just jealous that she had a job and I didn’t (true) and that I was a bitch (true). I apologized to the poor girl a few times afterward, but since then have kept my distance from the group. They have also kept their distance from me. Looking back, I know I would not have acted that way if I weren’t drinking. My behaviour was disgusting and I have been ashamed of that night for years.

I’m not known to say the right thing even when I’m sober but the chances of messing up are lower now that I don’t drink. I used to feel the need to call or text people to apologize for being so rude or for stirring up conflict at what should have been a cordial event the night before. I would shit-disturb when I was drinking and for what reason? Attention I suppose, but now that I don’t drink my desire for attention has dissipated. I actually love not drawing any attention to myself at a party or better yet, not even attending the party.

Oh how things have changed. Having once suffered greatly from FOMO (fear of missing out) I now do my best to find time to spend alone. I am grateful for the small number of friends I have gathered and my precious family. It took a while to get to this point however.

The last party I attended as a drinking person was a book club a.k.a. wine club.  It was a Christmas party and the host had gone all out to put a delicious spread of appetizers together, paired with a special red Christmas cocktail. I was the first to arrive so I happily sampled the fancy treat – twice. It was a fun evening and not unlike many of our previous get-togethers. This time things were different.  It felt surreal to me, almost like I was sitting outside the group as they were talking, watching myself interact and paying attention as a witness to what was happening, as it happened. It was a moment of mindful drinking I suppose.  There was laughing and there was gossip. There was kindness, music and fun, and as the night came closer to the end, there was frustration and anger. People didn’t get along as well as they did when they arrived. People got snippy.

At the end of the night I woke my husband up to drive one of the girls home. She refused to take a cab and the rest of us were not about to let her walk across town alone at 2am in the winter. On the other hand, we were not about to offer to walk her home either. So, Greg got up from his restful sleep and chauffeured my friend, and the rest of us home without complaint. The next day I was greeted with the silent treatment.

I hate the silent treatment. This time it was torturous. There was something brewing in me, something beyond resentment. I wanted to free myself of this lifestyle, this cycle, this less than satisfactory existence. I didn’t want Greg to have one up on me, but even more so I wanted to be a better person. It was time to stop drinking.

Chapter 4

The decision to stop drinking wasn’t a one-time thing

There were various occasions when I tried on sobriety under the guise of something called a ‘diet’ or ‘cleanse’. I was in no place to tell people I thought I had a problem with drinking, but I was curious about how hard it might be to quit. Not surprisingly it was very difficult to quit, and I never made it more than two months in any given stretch. I would use the excuse that the new eating plan was just too restrictive. The truth was, it was too difficult to maintain any eating regime when my secret focus was on quitting drinking. I was shocked at how strong my cravings were and the extremely odd times of day they would occur. I wondered if I would ever be able to have a life where drinking wasn’t a priority.

I would like to say I was able to quit drinking when I was pregnant, but I can’t. I was able to cut down to one glass, which I had nightly during both of my pregnancies. I never had more than one glass, with the rational that the wine was relaxing me. My father, a doctor, insisted that one glass would not be harmful.  Now, when I see posters in restaurants and grocery stores warning pregnant moms not to drink, I feel shame. I took a risk with my children’s health, because I was too selfish to endure the short-term discomfort of being without my wine.

I used to lie in savasanah at the end of yoga classes and cry about my hypocrisy. On the one hand, I was striving to live well and promote a culture of health and happiness, and on the other hand, I was pouring toxins into my body on a nightly basis. How could I teach people about balance and peace within, when my personal insides were in turmoil? I knew, at a root level the answer was in quitting drinking. I did not want to accept that I was addicted to it, yet I knew I was hooked and that I would soon need to stop. I was so conflicted between what I truly wanted for myself and what I was actually doing to myself.  I didn’t know it then, but this inner conflict was the catalyst I would need to finally quit – for real.

Sitting around a pool one afternoon about 6 months before I finally quit drinking, I was talking with a bunch of moms about our addictions. We all used the word so lightly, “Oh, I love chocolate” or “I’m just addicted to those chai lattes from Starbucks”. Nobody was releasing anything too deeply personal or any real truths about themselves. It’s like people were fishing around in the conversation to see just how bad other people’s addictions were (or how much they were willing to admit) and where they stood in comparison. One friend shared that her brother was a smoker and she was a dieter. She claimed that addiction ran strong in her family. She then said something that really stuck with me… “Isn’t that the definition of addiction? Knowing something is going to kill you, but doing it anyway.” I felt sick when she said it. Prior to her statement I had brushed over my drinking calling it a habit, saying “I don’t think it is an addiction, rather something I really like to do. It’s all under control.”  I’m sure the rest of the women at the pool that day were thinking…“OK Karyn, whatever you say… sure it is just a habit. Sure.” Needless to say, when I finally quit, there wasn’t a line-up of people gasping in disbelief.  

…knowing it could kill you… knowing it could kill you…. 

The words my friend had said kept repeating in my mind.  I knew drinking could kill me. I was closer to this morbid consequence than I would ever want to admit. I started to scan my body to look for symptoms of alcoholism…

…stomach pain, irregular and loose bowel movements, irritability, fogginess, depression, moodiness, dehydration…. and my liver – what did my liver look like? What about the stuff I can’t see – my poor organs!!

As I became fearful of my sickly forecast it occurred to me that the reason we all succumb to our addictions is because we push off acknowledgement of the future. We avoid, procrastinate and use excuses like “you only live once”.  If we could somehow keep the future top of mind, we could muster the will power to cope with right now.  I had practiced affirmations in the past for yoga, marathons, school work – why didn’t I just do the same thing with drinking? Well, it turns out the answer to that question was the confirmation that I was indeed, without a doubt, addicted to alcohol. I couldn’t just quit drinking using affirmations or will power - because I was physically and mentally addicted.

Even though we know it could kill us, we do it anyway. Addiction robs us of the ability to stay focussed on the endgame because we are not only mentally triggered to do our drug of choice in the moment, but we are physically and chemically wired to crave it.  In order for me to quit drinking I would need to learn everything there is to know about alcohol and how it works in my body and brain. I needed to know why and how I came to be addicted to it and then how to quit – more importantly, how to stay quit.

The day I quit drinking for good, came just after the Friday night book club a.k.a. wine club event that ended with the silent treatment. As per usual I got up and ran the next morning, fighting a low-grade headache, which was pretty typical for a weekend. On the Saturday evening, I found myself without a bottle of wine in the house. So as not to increase the tension at home, I decided not to go to the liquor store to buy more wine.  Instead I wandered the two blocks over to my mother’s house at cocktail hour and sat with her for a couple of glasses of wine. The visit was nice, but as I sat there drinking I wondered if I could ever pull it off without a glass of wine in hand? I sat there sipping wine with my mother as I have done since I was a teenager, watching the fire and contemplating my boozy life.  I realized I didn’t want to drink in that moment, but I also realized how the first few sips instantly relieved my headache. Gawd, I was in withdrawal! I was only able to feel better, by drinking more alcohol. My dependence had reached a new level of pathetic, and dangerous.  I walked home from my mom’s place and went to bed crying.  I saw myself as an alcoholic that night for the first time. The shame was overwhelming.

When I woke up in the morning, I jumped onto the Amazon website and ordered about fifteen books on quitting drinking.  I am proud to say those were my very last glasses of wine that night after book club, in my mom’s living room. The books couldn’t have arrived soon enough. I cried my way from Sunday to Tuesday morning. Tuesday morning, I sent my family an email to tell them I would not be drinking anymore. This email sealed the deal for me. I would not go back on my decision this time.

This email also included details about my mental health, which I assumed they did not know about, but surely suspected.

Chapter 5

Understanding Addiction and Depression

I was not the only one who thought I should quit drinking. My personal counsellor had advised me to quit as part of a list of options to improve my mood.  I was seeing this counsellor because of a long-time cyclical depression that was getting worse. I had tried a number of medications, cognitive behavioural therapy, naturopathic options, yoga, meditation, hormone therapy and exercise. Nothing was touching it. My doctor diagnosed it as PMDD which is Premenstrual Dysphoric Disorder or severe PMS. It is listed in the Diagnostic Statistical Manual for Mental Health Disorders, under Depression. Honestly, I still don’t know if this is really what I had been suffering from, but I do know addiction was a contributing factor.  I left ‘quitting drinking’ to the very last item on the list of suggestions from my counsellor.  My email to my family went something like this:

Dear family,

I’ve been seeing doctors and counsellors for the past two years to try to deal with a problem which has been recently diagnosed as PMDD. Pre-menstrual Dysphoric Disorder. It is a form of depression. I will no longer be drinking alcohol at all, as it contributes to depression. I do not expect you to understand, but I would appreciate it if you tried to support me in my effort not to drink at any family occasion, ever again.


My email leaned heavily toward the mood problem rather than the addiction problem. At this point I was unable to admit to my family I was addicted. Also, I truly did not understand the relationship between the depressant alcohol and the mental health disorder depression. With a heck of a lot more learning, I became very familiar with the notion of concurrent disorders.

To understand the interplay of depression and addiction, I started with reading books– plenty of books. One of my favourites was William Porter’s Alcohol Explained. This book breaks down the depressant and stimulant effects of alcohol in detail. One of the key concepts that stood out for me, was how our bodies become efficient at responding to a depressant (alcohol) entering our system at a certain rate (let’s say 5 drinks in a typical sitting). When we start our drinking session the body responds with providing the balancing stimulants at the amount matching the rate we typically drink at – so 5 drinks worth of stimulants. This is why it is so difficult for people to stop at one drink. We feel anxious and jittery if we don’t have the remaining four drinks because we are pumped with stimulants. His message is that the body is always striving for homeostasis. To protect us, our body will counter any threat to our system. A depressant is a threat at the rate of five drinks because it will slow the heart rate to dangerously low levels, and cause other detrimental effects, if it is not responded to appropriately.  I found this information fascinating. Not only that, but the knowledge was turning me off of my attraction to alcohol. I was beginning to prioritize the long-term health over the short term pleasure.

Chapter 6

The problem beneath the problem

In her fantastic book, Women, Food & God, Geneen Roth says “It’s not about the food, but it’s not not about the food”.  This confusing sentence is meant to describe the situation where there is a problem (emotional) beneath the problem (food issues) in any given addiction scenario.  She discusses the need to dig deep in the psyche to figure out what emotions trigger a person’s eating disorders in order to start the healing. It may, however, be necessary to first deal with the food intake (or lack of) if it is posing an immediate threat to the person’s life.  When I apply this theory to my experience, I would say the problem beneath the problem surfaced about the three week mark, into my alcohol free life. I was severely depressed – hence the New Year’s Eve spent crying and combing through self-help books.

Nobody can really say what the catalyst was that started my depression, but the consensus amongst doctors was that I was just prone to it. I had some hormone problems and a case of low resilience.  I thought it was odd to use the word ‘resilience’ when describing my illness.  To me it was more of a physics term than a psychological term. With more reading, I came to learn that ‘resilience’ has to do with one’s ability to bounce back in adverse situations. Resilience can be built through connection in one’s family, school or community. It can also be built through education, experiences and loving relationships.

I can see how I might have come to this state of ‘low resilience’ looking back at my drinking career. I used alcohol to avoid difficult things and to numb emotions. When other kids were learning how to take rejection or to work hard to get the grades, I was learning how to use alcohol to avoid life.

I started drinking when I was thirteen. I was an average kid, with good grades, fairly sporty and came from a good family environment. I did have a bit of a chip on my shoulder however because I was dealing with the death of a best friend from my childhood.  I had a lot of guilt about her death because at the time she died we were not on good terms. Prior to this time, we grew up across the street from each other and spent almost every day together from kindergarten to grade six. Although my parents meant to protect me from pain, their approach to helping me cope with her death was to avoid conversation about it. I was confused, sad and lost for much of my junior high experience – enter drinking, mean girls and puberty.

One particular mean girl befriended me in grade eight. She may not have even been aware of this at the time but she was struggling with her sexuality and was acting out, amongst other problems I’m sure. She was my drinking enabler. She was also as I learned later, a very dangerous person. Once I discovered that her feelings for me were certainly more than I could handle, I cut off the relationship. The booze and cigarettes she was hiding in my bedroom were too big a risk, not to mention the bad actors she continued to bring around. Frankly, she scared me. Indeed, severing our relationship was the right thing to do, but it came too late. A lot of damage had been done. Teachers didn’t like my attitude, my parents were disappointed in me and I lost my drive to achieve in school and sports.  When the mean girl came after me with threats, fists and bullying tactics that would make today’s bully look like a bunny, the community turned away from me.  Teachers ignored the writing on the wall in the bathrooms at school and my friends chose her side. Eventually, when I came clean to my mother, she supported me. She too, was scared of this girl.  Over time, I made some new friends and made my way through high school, but I did not enjoy it. My grades went up and I came out the other side as an average and unimpressive student. I was recently asked what someone would say about me in a high school yearbook. I said “most likely to shine later in life”. 

Now, I’m not going to say that the death of my childhood friend or my relationship with the bully were the reasons I started drinking or the cause of trauma which led to addiction, but they were significant parts of a series of not-so-amazing experiences that led me to choosing to drink instead of learning to cope with my problems. Drinking went hand in hand with depression since I was thirteen.

Drinking continued in high school, university and in my adult life in what I thought was a pretty typical way. I liked to party, and I would often make the wrong choice to go to happy hour at the pub than to my room to study. I played varsity sports, got good grades and made my way through university and college. Still, I was an average and unimpressive student. I was jealous of people succeeding around me because there was small part of me who believed I could do something extraordinary with my life.

The pattern of drinking and mediocracy continued into my marriage. It wasn’t until after I had children, when my cycles of depression became more severe, that I began to drink daily and heavily. Going back to work full-time did not improve my mental health, in fact it worsened the situation. I would find myself up against women in the workplace who I thought were monsters. Perhaps with more resilience I could have handled some of their incredibly inappropriate and abusive behaviour, or maybe not – maybe they were indeed monsters. The good news is that once I quit drinking, my respect for myself started to grow. I would not be treated badly anymore. Finally when I was pushed to my max – I quit my job!

In the moment I quit my job I felt a huge rush of joy and excitement. Something I had not felt in a very long time.  I immediately thought…

Oh, freedom and peace is finally here! I’ll never take that crap from anyone again! Everything is going to be alright!

And then the more sobering thoughts started to come to mind…

What am I going to do now?  How will I afford this? Greg is going to be resentful. My kids will have a mom who doesn’t work. Will they respect me? What can I do to make money?

When I quit my job I was seven months into my alcohol-free life. Still, I was not feeling the joy and light I was anticipating when I first kicked the habit. But, quitting my job gave me the scary but wonderful opportunity to take a look at my life and ask: What do I really want?

I knew what I didn’t want. I did not want to take another desk job, nor did I want to ever have another boss telling me how to spend my days. I wanted to do something meaningful with my time but I had no idea what that was going to be. I now had ample time for introspection. It was time to get connected.

Chapter 7

Growing up and getting connected.

So it turns out if you spend thirty years of your life drinking to avoid your problems, you never develop adult life-skills. You handle your life like a thirteen year-old, with essentially no coping skills.  I took a look at my relationships with my husband, my family, my friends and my (now past) co-workers.  They were childish, gossipy and unstable.  I did not have any genuine relationships. 

My problem beneath my drinking problem was connection. Boundaries, communication, trust and loyalty were essentially new concepts. I was baffled when my relationships with friends and family crumbled after I quit drinking.

It is difficult to see that you have a problem, when you are surrounded by people who drink and live similarly to you.  In order for me to quit drinking I had to step outside of my current story and see myself as different. I had to consciously choose a new lifestyle and in-so-doing, separate myself from the people, places and things I had become accustomed to.

With friends, this wasn’t difficult to do. Some friends actually helped me to make the break by blatantly rejecting me.  Others simply adapted and adjusted to who I was becoming. Now I have a very small handful of friends and I cherish them. I am polite and cordial towards people I used to drink with. I try to remember that we still have things in common and that everyone deserves love and respect. We drifted apart because I changed.  I became a different person. I suspect my changes also made them uncomfortable with themselves. My presence was a buzzkill for them and so they cut me loose. I’m okay with that.

My relationship with my mother has also changed. As the months of my sobriety passed, I slowly began to accept the idea that as we become adults, it is normal for the roles in a family to change. It is expected and healthy in fact, for the child to become an adult and to start giving care back unto the parents.  Growing up for me was about learning to look after my mom, instead of expecting or wanting her to look after me.

Quitting drinking had the most impact on my relationship with my husband. Prior to quitting drinking the tension was high. I often felt he did not respect my opinions. It seemed as though he was treating me as a lower-class citizen in my own home (because of my drinking) and I resented his piousness.  Part of the reason I wanted to quit drinking was to even the playing field. I wanted to win an argument and fight with him on even ground. Once I successfully quit drinking, and spent some time in counselling, I realized the ultimate goal was not to win or to be right. The purpose of our relationship was to find harmony and respect between us. We started to see how we were similar, rather than different. We both love our kids and we are both funny people. Ultimately, we both want to be happy. I’m not going to say our relationship is totally healed, but we are in a much better place. Sobriety helps us to keep our priorities and emotions in check.

The healing connection I have been looking for has been found through my relationship with my children. Prior to quitting drinking I felt we were becoming distant. Once the drinking stopped, my patience and tolerance grew stronger and my capacity to be present with them became was bigger. I feel like I am actually in their lives now, rather than hovering outside just playing the role of mother. Loving my children is the only unconditional love I have ever known. My children are my heart.

Chapter 8

Marketing and the making of a wine-mommy

Part of growing up involves letting go of ideals. I used to think it made sense to strive to become a certain archetype such as good mother, working mom, athlete, martyr or partier – the list goes on. I was constantly disappointed in myself because I was unable to pick a role or do it well. We build our identities based on ideals rather than what makes sense to us in our lives and what we really want. Why? I’m going to suggest it is because marketing companies set ridiculous standards and then tell us to drink when we reach the standard, or drink when we don’t. Either way, bottoms up!

On the one hand as women we are portrayed as powerful working professionals, out there competing with men for equal paying jobs in the workplace. On the other hand we are portrayed as nurturing, feminine mothers, playing a subordinate and supportive role in the home. These standards are hard to combine but there is one little stream of marketing that has managed to appeal to all subscribers – the wine meme.

The social media wine meme suggests that no matter what causes your stress, whether you work or stay at home, wine is your best friend. Social media messaging tells us our kids, our jobs or our patriarchal spouses are the reason we deserve a drink at the end of the day. They say we can rest assured that every other mom across the continent is partaking in their wine of choice to ease the shared tension we experience along with millions of other women.

Whether we are winning or losing, we are drinking. We think we are giving ourselves a break when in fact we are lowering our chances of success in any of our major life areas. Drinking is not a reward, it is a consequence. It is a consequence of the influence of marketing and peer pressure, keeping us addicted and keeping us living beneath our potential. Drinking is slowing our progress towards equality and robbing us of our unique spirit.

Beyond the wine meme, alcohol marketing pops up everywhere. Not just the direct marketing like billboards, magazines and the internet, but it has permeated our society in almost every way. Weddings, funerals, spiritual meetings, all involve alcohol. Celebrations, disasters, dinner time and breakfast time – they are all drinking times. Breakfast time! I mean really, when you think about it, doesn’t it seem absurd how many breakfast drinks exist out there!? There is no need to have vodka in your orange juice.

Just as the world is set up for couples and families, so is the world set up for drinkers. Drinking is the only addiction, that when you quit you are considered to have a problem. People think there is something wrong with you if you don’t partake. For example, if you don’t order alcohol in the restaurant your server will immediately give a sigh of disappointment – there goes the inflated bill and the potentially sweet tip (little do they know I tip more now because I have more cash and I’m not so grumpy).  There is not a day that goes by that alcohol isn’t involved. It is utterly unavoidable.

Chapter 9

The upside of social media – online support groups.

In January of 2017, a few weeks after I quit drinking, I started a yoga class for anxiety, depression and addiction. I also created a facebook group to share affirmations, information and inspirations. My intentions for this group were create a place for conversation, but it turned out it was mostly me posting. I also realized that because I had invited all my friends on facebook to join (and not everyone was a fan of publicly discussing these stigma-ridden subjects) that my page was causing tension. After about a year, I dismantled the page and decided to join a couple of groups online that were specifically dedicated to understanding and supporting people in the areas of addiction and recovery. I don’t regret creating my original group page because there were a few individuals who reached out to me through private messages. These connections are very valuable to me – we need to know we are not alone.

I was so impressed with one of the online groups I attended, called SMART Recovery, that I decided to become a facilitator. Living in a small town, in-person SMART meetings were not accessible. The closest meeting was in Toronto, two hours away. I actually preferred the convenience of meeting with others from my living room online, than sitting in a circle in a room. I just found it less awkward. SMART Recovery offers tools and strategies for people who are dealing with addictions. They teach very practical life-skills and do not promote any kind of religious or spiritual approaches. I use these tools now in my coaching practice and in my daily life. If you are trying to do this on your own, I encourage you to find support for your efforts through a group like SMART. Working with a community helps to build a sense of connection. Connection is a key factor in healing the damaged and addicted brain.

Chapter 10

Joy and Neuroscience.

At the time I enrolled in the SMART Recovery facilitator course, I also enrolled in the Addictions Studies Certificate course at Mount Royal University in Alberta, Canada. I was becoming fascinated with the subjects of addiction and recovery, not just to support my own recovery but as a means to be of service to other people. I did not know how it would all unfold, but I knew I would somehow turn all of this new information into a career adventure. Maybe I would get a job working in an addictions facility? Maybe I would become a counsellor or give motivational speeches to public schools? Ideas were brewing as I immersed myself in my studies.   

One of the most interesting things I learned about recovery was the neuroscience of joy. In my courses ‘joy’ was described as the experience in brain that happens when you are genuinely glad to be with somebody. There is an exchange of joy through face to face, eyeball to eyeball connection. This is the kind of exchange that happens between babies and parents or caregivers. It stimulates neuron activity that builds the parts of the brain responsible for emotion and self-regulation. Those who experience low levels of joy end up with a lesser capacity to self-regulate and are therefore more prone to impulsivity and addiction. Those who experience higher levels of joy, become more stable people with a lesser tendency towards addiction. The good news for the addicted person is that our brains are plastic, meaning that neurons can build new pathways for learning and development. Even later in life, through joy, we can build resilience and increase our capacity to manage addictions.  

So, with that information about joy, I had now I had figured out that the key points to overcoming addiction were firstly, to stay focussed on the long-term gains, and secondly, to find more joy in life.

I went on to learn about models of addiction, neuroplasticity, co-dependency, enabling and other subjects related to addiction and recovery. I learned tools and strategies for helping others to overcome their addictions and mental health disorders. I was so excited to have filled my brain with this knowledge, but I did not know I was going to apply it. In keeping with my future-based approach it would make sense that I landed on coaching.

Chapter 11

Hiring a recovery coach and becoming one too.

In March of 2017 I had returned to teaching yoga and was enrolled in my Addiction Studies and SMART courses. As I contemplated what would come next, I searched the role of Addiction Counsellor. Amongst the google searches the terms Sober Coach, Addictions Coach and Recovery Coach came up. I was curious about the role of Coach, because as an athlete I could relate to the motivation that comes with a coaching relationship. I liked the idea of setting goals and making progress. I wanted to coach people to achieve success. Heck, I wanted success myself. I needed to learn more about this.

I came across a coaching organization called the International Association of Professional Recovery Coaches (IAPRC), which offered the Certified Professional Recovery Coach designation course online. At the same time, a friend of mine sent me a message about her personal coach and mentioned she was a member of SHE RECOVERS ®. SHE RECOVERS ® is an international movement of women in or seeking recovery from a wide variety of issues, including substance use issues, codependency, loss and other life challenges. They have a fantastic website offering a number of opportunities for women in recovery to connect, including hiring a coach.

In talking with this recommended coach, Nicole Cameron from Coach with Nicole, I discovered that SHE RECOVERS ® offered a dual coaching program. I could acquire both the IAPRC and the SHE RECOVERS ® coaching certifications through this dual designation online course.  Nicole gave me the personal number for Dawn Nickel herself, the creator of SHE RECOVERS ® and after a phone interview with Dawn, I was not only committed to the Dual Designation course, but I was signed up for Coaching with Nicole. I had jumped in to the world of coaching and it felt great.

As I made my way through the coaching courses I worked with practice clients over the phone. I also worked with Nicole to build my business and strengthen my own recovery. I realized there was so much I had not addressed with my personal recovery that could be supported through conversations with a coach. The momentum was fantastic. The theory I had learned in my Addictions Studies and SMART courses was now being woven into my personal coaching style. I had built a tool chest of exercises and strategies for helping people – and helping myself.  Talking with practice clients was invigorating because it made the whole thing so real. I had to pinch myself.  I was now Karyn Dowdall, Certified Professional Recovery Coach. I was helping people to set and achieve personal and recovery goals. I was supporting them as they achieved their success. My work was finally meaningful to me. I was feeling my personal depression lifting and my sense of connection with people, deepening.

Since graduating from the Dual Designation course, I have set up my coaching business, created my website and started coaching clients. I continue to offer yoga classes including one dedicated specifically to recovery. I’m also offering a quarterly event called Yoga and Recovery day, where we practice mindfulness, yoga and problem solving strategies as a group dedicated to recovery and vitality. I am so excited to be building this business, and I am absolutely pumped to finally have a job that doesn’t feel like a job. I feel driven and compelled to do my work. I am making a difference for myself and others. Two years ago I could not have imagined I would be doing this.

Chapter 12

Busting through Shame and Stigma

One thing I discovered is there isn’t a lot of competition in my field of work. It turns out nobody in my town and very few people in my province and country are interested in telling the world they are an addict, and then offering to help others overcome this problem. I’m sure there are plenty of people who would be willing to do this privately and that is great, but I’m all about challenging stigma. I am finally in a place where I feel like I can comfortably talk to anyone about my drinking history and my depression. It took a while - and it certainly took a lot of practice.   

I have started and stopped a number of blogs and added and deleted a larger number of posts on social media. I used to push myself to send a message and then toil in remorse about the personal details I just shared. Each time I found the courage to share my story, I would make a little bit of progress but then I would take two steps back. There were several people along the way who would send me messages to say my words were inspiring or helpful to them. There were also people who sent me private or public messages to challenge me or put me down.  I believe the more we talk about both subjects, the more we support the healing process. Most people who are depressed or addicted feel alone and disconnected. In response to this my, honesty and publicity were acts of advocacy - at least this was my intention.

There were people who felt my public posts were attempts to draw attention to myself or make people feel sorry for me. I suppose I can see how this could be their impression.  So I adapted and adjusted my approaches to reaching people over the past two years – this book being one of these adaptations. I’m learning to find my audience. If you are someone who is looking for ways to overcome drinking and depression and seeks support through reading, social media and education – you are my tribe. Success! I’m so glad to connect with you and I genuinely from the bottom of my heart want to thank you for reading this book. We were meant to be together!

Chapter 13

What the heck is self-care anyway?

According to the social media memes, self-care involves ‘spoiling’ yourself at the end of a hard day with drinking alcohol, eating chocolate or shopping online. I would not recommend any of these approaches. These things would deplete your energy. True self-care rather, would replenish your energy.  In yoga, we use the term ‘brahmacharya’ meaning ‘right use of energy’.  Drinking for example would deplete you of energy and cause you to waste your personal power, whereas reading would fill you with knowledge and motivation and inspire you to use your power to serve others.  Basically, self-care is brahmacharya.

My typical Tuesday has changed significantly since before I quit drinking. I now dedicate a lot of time to self-care.  At 4am my alarm goes off and I consciously choose the words to say to myself as affirmation for my day… I’m excited about today. I look forward to my run. I am grateful for my running friends. My kids are sleeping like little angels in their beds. My day is going to go well.

For the first hour of my day, I quietly move about my home in solitude, with the exception of the company of my dog, Stanley. He follows me constantly.  I make myself a coffee and write in my gratitude journal.  Typically I list everything that comes to mind that I genuinely appreciate and then move onto make a list of priorities that align with my current goals. Sometimes I write out my goals, or draw a picture of a future project. Visualizing the future is my way of using the law of attraction to help me reach my goals. For many months I would draw my website, which listed the various aspects of my business. One page of the website included a link to this book!

At 5am I meet my friend Amy for a jog around the neighbourhood. We chat and the time flies by. It is typically dark out and sometimes snowy or rainy, but we rarely cancel. We are both grateful for this precious time of day. We work a lot of stuff out on these jogs and we support each other in our efforts to be good moms and do good work.

Before the family wakes up, I spend some time stretching and then preparing breakfast. I’ll then poor a bath for myself and be soaking and reading before the first family member wakes up. I like to have one or two books to read at all times. I also listen to audiobooks while I’m in the bath, driving or washing dishes. I love to learn something new and take advantage of any time I can make available to soak up the knowledge.


Then, lunches are packed and kids are out the door and Greg leaves for work. Rather than leaving for an eight-hour work day, I’ve scheduled my hours to suit my needs. I’m teaching yoga classes and coaching while the kids are at school. When I have time in between I can do errands, cleaning or exercise.

Part of the self-care routine is to be sure I eat well and take vitamins and probiotics. If there is time throughout the day I will prepare salad materials, or make myself healthy shake for a snack. In the evening, rather than watching Netflix, I will read books, listen to meditations or go to yoga classes. I spend time with my kids and chat with my husband. It is easier to be with them now that I don’t feel the pull to try to ease the tension from the day with booze. There is barely any tension left to require relief from. At least the kind of tension that used to exist. These days my tension comes from aspiration. I have set goals and I am anxious to achieve them. I am inspired and motivated to improve my life and help others to the same. There is still a struggle, but the karma (action) is different. With the right use of power, I feel stronger, more balanced and I look forward to my days with positivity and hope.

Chapter 14

HOPE is Helping Other People Evolve

I’ve often heard the process of getting sober called ‘an evolution’. When a person decides to change their habits and chooses a more vital lifestyle, they evolve in a number of ways. Evolution implies the making of a more advanced model of you.  Consider the process of a caterpillar becoming a butterfly. Within the cocoon, the caterpillar melts itself using enzymes triggered by hormones. Its legs melt away and wings and mouth parts are formed. It becomes a completely different insect. Almost everything about the creature has changed. Once it becomes the butterfly and escapes from the confinement of the cocoon, it is free to be the most beautiful version of itself.

The best part about comparing the human to the butterfly is notion that you can never go back. Once a person is transformed, they can no longer go back to being who they once were. They become enlightened to life without alcohol and the freedom and knowledge that comes with that. They know what it is like to feel good. Just as the butterfly has no desire to go back to being a caterpillar, the recovered drinker has no desire to go back to crawling through life.  Prior to metamorphosis, the caterpillar will molt (shed its skin) several times. The drinker will experience a variety of setbacks or relapses and attempts at change. Eventually, the big change comes. Once it comes, we are permanently changed.

Part of the evolution of becoming a sober person includes the desire to help others. Once you have been through the process and can see how sweet life can be, you are compelled to help others along the way. Not everyone will want to be helped but for those who are reaching out and ready to make the change, there is hope. Hope comes through our connection to others. HOPE is about Helping Other People to Evolve. 

As much as you feel attached to your friends and family and your life as it is right now, you will need sober friends if you are going to quit drinking. You will need someone to support you and connect with you in a way other people cannot. Don’t just pick a non-drinker. Pick a friend who used to drink and now consciously chooses not to drink. Pick someone who knows the struggle and can talk with you about it when you need to. This might be someone in a 12-step group. It could be someone from an online support group. It could be someone you meet at an alcohol-free event. Find someone who is like you, who you can talk to. This is important and not impossible. I used to think it would be impossible to find a friend like this, but if you call in the law of attraction this person will appear for you.  Go out and actively try to meet these people. They are looking for you too.

I’ve never actually met my first non-drinking friend, but he has been a huge part of my evolution. The author of Alcohol Explained, William Porter became my friend after I reached out to him about his book. We discussed his book and plenty of subjects around sobriety and quitting drinking. Eventually, I asked him to be a mentor for me as I navigated my way through the process of recovery and becoming a coach. He has a positive and practical perspective on life – and a great sense of humour. I truly value this relationship.

In person, I have also made an alcohol free friend. I have a tonne of respect for this woman and we can certainly relate when it comes to our drinking backgrounds. We are both from the same community and would sometimes find ourselves in the same circles. We were both wine drinkers. At the end of the day and would reward ourselves, feeling quite justified. Independently, we chose to quit drinking about the same time and eventually made our way to each other through yoga classes. We are now sober friends. We enjoy yoga, running and talking about our lives. The conversation rarely touches on drinking, but when it does I feel very grateful to connect with somebody who can truly relate.

Chapter 15

If I can do it, you can do it too!

I wrote this book because I wanted to connect with like-minded people. I wanted to share my story with moms who may be feeling overwhelmed with the idea of quitting drinking. Two years ago I could not imagine quitting – even though I had known for many years I was addicted to it, in an increasingly unhealthy way. I was ashamed of myself and wanted help but refused to ask for it.

I remember going to the bookstore at a yoga retreat and finding a book on the shelf about using yoga to beat addiction. I wanted the book so badly but could not bring myself to take it to the counter because the title would out me as a person with a problem.  I was so embarrassed, wondering what the girl at the counter would think of me. I assumed she would think I was a powerless, desperate and out of control loser. This of course, was the opposite of the truth. Despite my limiting thoughts about myself I was a powerful, motivated and caring person with a burning desire to break free and live my best life. I know you are that person too.  If you are reading this book right now, you have managed to embrace the title “Quitting Drinking” and have already come a long way!  I named it such because I wanted to call it like it is and debunk some of the negative stereotypes (stigma) around people with addictions. I am also using my own name to write this book, because I want to everyone to know this is my real life and I am not ashamed of it. I want you to know that you can reach out to me and we can connect as friends.

Basically I want you to know that if I can do this, you can do this too. We are the same in that we have it within us to change our lives for the better. As long as we are alive, there is opportunity to evolve and expand. I encourage you to evolve toward vitality by making the change to a sober lifestyle.




This is a compilation of exercises and strategies to help you quit drinking and improve your life…

(coming up next…)


After being on both sides of drinking culture I can say it is better over here. Come join me!

Listed below are resources I would recommend if you are quitting drinking. Please feel free to contact me at or visit my website at Please follow my blog!

I would love to hear from you, especially any stories about…HOPE!

Resources: Some of my faves…

Afraid to be alone? Maybe it's the drinking.

Recently I read a post on facebook from a woman who was incredibly defensive about her drinking. She said a bunch of things like... "I work hard, I don't neglect my kids, I'm a community person... but don't you dare suggest I shouldn't have my wine...." She also went on to say more about how she appreciated good wine and supports the industry and the culture behind it and so on, and so on. I've read a thousand posts like this, but for some reason this one really hit me. It was like the old me wrote this post - her words could have been my words. And then an intense feeling of loneliness came over me as I remembered what it was like to be that person. I was hugely defensive about my drinking because I was desperately afraid I would have to give it up if was identified as problematic - and then what would I do when I was lonely? I would be without my most trusted tool, my emotion-squasher, my best friend in a bottle.  It sounds sad, but I'm going to suggest that there are a lot - like millions - of women out there who are pretending to have it all together, who depend on wine to get them through times of loneliness. A person doesn't have to actually be alone to feel this way. A person can feel alone in a crowd, in a workplace, at a party or in their own company. It's isolation, and it's devastating.

Quitting drinking has led me to make significant changes to my perspective. You see, in order to quit drinking, you have to address the problems that lie beneath the problem (drinking). The problem of loneliness required a lot of self-care and introspection. Without the numbing tool I once used to avoid my feelings, I had to get up close and personal with my own mind. I had to learn to like myself, help myself and entertain myself with the content I truly enjoyed and found satisfying. As a result, my feelings of isolation began to shift towards feelings of solitude. Solitude can also be felt in a crowd. It is a about being okay with yourself and enjoying your own company.

This weekend, while my children and spouse trip through the lakes and forests of Algonquin, I have thoroughly enjoyed my time alone. Reading, writing, cleaning, cooking, working, resting, exercising. In the past I might have tried hard to find someone to drink wine with - and if nobody was available would most likely have justified a Netflix & wine marathon and called it "relaxing". Coming out of a weekend like that I would have felt depressed, exhausted and lonely.

The new me after a weekend alone is rested, rejuvenated and feeling actually joyful in my solitude. (I did actually watch a Netflix show, but it was about nutrition and changing the world for the better - very inspiring).

If you are contemplating quitting drinking, please know that over time your life improves, and continues to improve. If you would like support in your decision, let me know. It took time, but there is no doubt in my mind that life is better without booze!




Are we Addicted to Gossip?


In many ways, gossip could be considered an addiction.

In the short-term, a gossiper feels a sense of confidence, privilege or attention when they tell stories about other people. It gives them a boost for feeling ‘one-up’ on someone else, or perhaps a bit of relief for taking any negative attention off of themselves.  This is how an addict feels when they take a hit of their drug of choice – dopamine rises and pain is temporarily relieved.  Long-term the gossiper starts to feel low as they realize how much damage they are doing to others and how they have discredited themselves by sharing toxic information. They feel so low that insecurity starts to brew and when presented with another opportunity to feel better, they do what they think will quickly bring them back up - they gossip again.  It’s a behaviour pattern that gives us a perceived boost short-term, followed by a low in the long-term, then a craving to feel better quickly.  The good news is this addictive pattern, can be broken.

How do we break this pattern of addiction? It’s simple. We need to assume good intent. This should not be hard, because you know and I know that deep down we are all good people, with good intentions and would prefer love and kindness over pain and cruelty.

 Let’s look at why people gossip in the first place. Typically gossip erupts from a place of fear. We are afraid to communicate with someone who has hurt us, directly or indirectly. We lack the confidence required to confront a difficult situation, so we take a short-cut to healing by villainizing someone else in a story meant to prove we are good and right.

Jealousy, insecurity and fear - these are all inescapable emotions. We all have weak moments. However, if despite what seems like overwhelming evidence that someone has wronged us, when we assume good intent of others, we give ourselves the option to say no to gossip.

Try this:  the next time you find yourself telling a story about people who are not present, ask yourself: Do I know this is true? What is my intention? Would my story be different if the subjects were here? How will this affect them (and me) in the long term?  Assuming good intent does not absolve them of any sins they may have committed against you – it simply does not serve you well to think negatively. You are freeing yourself when you assume good intent.

What do we do if we are the victim of gossip? Again, we need to assume good intent. Although someone may have caused you legitimate pain and angst, it does not serve you to hate or retaliate against gossip. If you are able to assume the gossiper is at heart a good person, who did a bad thing, it will allow you to choose freedom and joy. Rise up, move on and wish the gossiper well.

We can reduce or eliminate gossip from our lives if we assume good intent. In the presence of gossip, do not participate. Move the conversation to building people up – particularly the gossiper, who clearly needs the boost. Choose love and kindness. People will gravitate to your positive energy and join in the fun that comes with sharing compliments.

The more we assume good intent, the more resilience we build for the culture of gossip. We promote confidence, kindness and support. If you are feeling badly about gossiping right now - remember - it is never too late to apologize. Something wonderful may result. Break the pattern of gossiping today. 


What do you really appreciate?

Recently, I braved the wilderness to go on an adventure with friends who appreciate whitewater paddling and camping on the shoreline. I expected to learn some new skills and have some thrills barreling down the rapids, but what I didn't expect was the moment to moment opportunities to appreciate the amazing little things in life that  I so often take for granted.

Here are just a few things I felt intense appreciation and gratitude for on my recent trip down the Spanish River.

Freedom from cell reception - as the train rolled towards our drop off point on the side of the tracks somewhere near Sudbury, cell reception disappeared and so did the phones. What a pleasure not to respond like Pavlov's dog to the binging and singing of not only my cell phone, but the 6 other phones that accompanied us on the trip. Conversation flowed throughout the week and not once was there a phone between my face and the one I was conversing with - well, not unless I was taking a picture (and I'm grateful for this opportunity to capture the moments to reminisce later).

Temperature - When you spend every moment outside you become very aware of changing temperatures and weather conditions. I was so grateful for the comfort of a sweater, or the shade of a tarp or the warmth of a campfire, or the snuggliness of a sleeping bag. Hot tea, cold water, warm rice, cold yogurt... the temperature really made a difference in how we appreciated our moments. 

Safety - I'm not always one to think ahead, in fact I proved that about myself when I jumped out of the canoe into shallow water and hurt my knee. I continually realized as we moved through our trip that our guides (friends who volunteered to organize and lead our trip) had put an enormous amount of planning into making our experience safe and smooth. Emergency phones, first aid kits and patch kits, menu, equipment, maps, logistics and systems were all in place. My friends even went as far as to remind us to drink water and wear sunscreen. Oh... how uncomfortable and dangerous things can be when safety precautions are missed. I'm so grateful for the experience of the folks who took care of our adventure.

Abilities - Paddling on one side of the canoe was a bit strenuous for my shoulders and arms for seven days, however I realized that because my body is so strong and versatile, I was able to have the experience of a lifetime. I can carry weight, propel a vehicle (boat) swim and hike. My heart pumps, my body moves, and my energy gives me the endurance to go through my days with ease. How blessed am I to have the senses and the strength to live each day in this universe with such power and vitality.

Kindness - Eight different people, from eight different lives came together to share in an adventure in the wilderness. Each person had a different level of patience, capacity and perspective. Somehow we supported each other, laughed together and made beautiful memories. We took good care of each other, entertained each other and took responsibility for each other's experiences. I was so appreciative of the kindness of others - something I don't notice enough throughout my daily routine at home. 

Since my return to civilization, I find the appreciation is still with me, as I take advantage of the conveniences of city living. Running clean water, refrigeration, warm clean laundry, soft beds. It's all so much sweeter when you've been away from the amenities for a while. 

When it comes to making life changes, it is important to reflect on what you appreciate. Perhaps you need to step out of your element to recognize the things you may take for granted, or perhaps you need to just step out of your mental state. Practice being mindful - or paying attention to thoughts, feelings and emotions - as your day unfolds. What do you just love? What fires you up? What are you truly grateful for? How does this inspire you to take action? 

What do you appreciate? I would love to know, please feel free to share with me.



The Enabler Role in Addiction

Too often, the Enabler in the story of addiction is depicted as a person with good intentions. The enabler plays the role of a loved one who can't bear to see the addict in their life suffering and therefore tries to help their spouse, child or parent with his or her addiction problem. We give the enabler too much credit for taking the high road and providing perceived support for the addict. We need to shift perspective and start recognizing that a person who enables another to continue with an addiction is also to blame for the perpetual destruction and devastation happening in families around the world.

The enabler is the person who solidifies destructive patterns in families by preventing the addict from suffering the natural consequences of his or her actions, therefore taking problems to more severe levels for longer periods of time.

Why do they do it? Because it makes them feel good. It is the same reason an addict does their drug or behavior of choice - they believe it serves them in some way. Even though both the enabler and the addict know their behaviours are bad for them long-term, they continue because they desire the short-term perceived benefits.

Let’s take a look at some of the behaviors of enablers: typically the enabler is trying to control or protect the addict. They may shield the addict by keeping them home and cleaning up the messes they create. They may take on responsibilities, jobs or problems for addict. They may rationalize the behaviour of the addict by saying for example, that “smoking pot helps him to relax” or “drinking alcohol makes her happier”. While they think they may be helping to diffuse problems and make everyone’s immediate experience better, the enabler is in fact sabotaging the addict. If the enabler takes away the opportunity for an addict to experience rock-bottom or the dire consequence of their actions, the enabler robs the addict of their catalyst for change. The enabler contributes to a culture of addiction within the family and normalizes unhealthy patterns, causing children and other family members suffer.

True support for an addict comes with recognizing the addict’s need to experience the consequences of their actions. Only then can they learn important lessons and build resilience. In supporting families with addiction problems we need to focus on helping enablers to step away from their role. We need to help them learn to be supportive through the use of solid boundaries and clear communication. Then, the whole family can take steps away from addiction and toward more vital and healthy lifestyles.

Saying good-bye to your best friend

It's acceptable to grieve the loss of a family member, friend or pet, when they pass away or leave your life through divorce or geography - and as a community we support you in your loss. But there is also grief when you say good-bye to your metaphorical best friend - alcohol.

Many people, women in particular, will describe their relationship with alcohol as a friendship. They might even go so far as to say "wine is my best friend" and discuss the many ways it can be counted on to help relieve stress, take the edge off and replace a missing sense of connection. This is why many of us feel a deep sense of loss, a type of grief, when we realize it is time to stop drinking. We realize the damage far outweighs the perceived benefits and it is time for the relationship to end, yet there is a still a deep sadness in letting go.

In the book Quantum Change, by William R Miller, a study subject describes the difference between giving up smoking and giving up drinking....

"That was a change too, but it wasn't a growth change as much as this was. How do I describe the difference? What I've gone through to me is growth. With the tobacco, I simply broke a bad habit. For me, alcohol was wasn't a habit. It was a feature of me. Now, there's the difference, right there. The nicotine was a habit, and addiction. The alcohol was a feature of my being. I had to reconfigure myself, or something helped me reconfigure myself."

Giving up smoking is certainly difficult, but most people recognize it as something separate from themselves - a bad habit that can kill you, thus needs to be trashed. Drinking, on the other hand is so culturally ingrained, it starts to feel like something you were born with. After all, it was there for you in good times and bad, and continues to surround you in almost every major area of your life... work events, celebrations, restaurants, religious ceremonies... grocery store isles... movies, social media.... it's everywhere.

Alas, when you decide to let it go - because you know - your relationship is over, you must learn to live your life without alcohol, yet be surrounded by it daily. On the one hand it is difficult to have this constant reminder of a relationship gone south, but it is also a good thing, to be forced to properly grieve your loss. You must go through all the thoughts, emotions and phases of grief - to come out the other side healed.

It does seem a little sad to lose your best friend, I mean heck, a best friend is a valuable asset to have in life! Which, is why it is so incredibly wonderful evolve toward becoming available for genuine, authentic friendships with real people. My advice is to have gratitude for everything your relationship with alcohol was able to do for you in the past  - and then let it go.

The next exciting and amazing chapter in your book is ready to be written. Perhaps it will include a new best friend!


PICTURE: WOW, they actually named this wine... my best friend....

they actually named it best friend.jpg

Coaching for Depression

Over the past 30 years I have experienced periods of depression.  In attempt to break the waves of darkness, I have been to see doctors and counselors, I've taken anti-depressants and anti-psychotic drugs, I've practiced yoga, mindfulness, exercise and nutrition. All of these things have made a difference, yet there was always something missing from the healing process. Looking back, I can see how this missing piece was so simple, yet an imperative step in progressing towards vitality. The missing piece was a focus on the future. This is what professional recovery coaches can help you to do - but did anyone, in all my years of seeking help for my depression ever suggest a coach? No. 

Exercise is said to be the best treatment for depression. The endorphins and dopamine rush that come with a raised heart-rate plus sweat and perhaps some time out doors is truly helpful to improve mood. But, the problem with prescribing exercise for a person with depression is actually getting that person motivated to embrace the experience. Motivation comes from a focus on the future. Your doctor can tell you exercise will help you, and indeed it will help you, but your doctor isn't going to practice Motivational Interviewing, or ask questions to determine where you are at in the Stages of Change Model. Your doctor doesn't have time to help you get in touch with your strengths and get clear about goals for the future. They will leave it to you to find the motivation. Unfortunately, without a plan to get motivated, the instruction from a doctor to exercise is a low percentage solution for a depressed person. 

Counselors can help you take a look at your past, and determine why you are thinking and feeling certain ways. They will help you analyse your past, but they do not help you make plans for the future. Indeed it helps to understand how your mind came to be in its current state, but then it comes time to make progress with you new understanding of self. For example, once a person understands her past trauma has led to weight gain or a pattern of denial, what tools and strategies will she employ to build resilience going forward? What will the next chapter of her life be about? How will she create a meaningful life full of choice, opportunity and purpose? 

A Personal Coach can help you to help yourself. She will help you to recognize strengths, get clear about your goals, determine your values and priorities and make plans for improving your life - in the direction that is meaningful for you. She will use specific tools and strategies to help you, and as a professional will be your advocate, resource and a totally private confidant. 

Nobody wants to be depressed, but once it is triggered, the negative loop of thinking and emotions can keep a person trapped in the darkness. A coach can help you by listening and supporting and meeting you where you are at. There is always a way to determine what is working well and what can help you to build motivation -  propelling you towards a more meaningful and joyful life.

Although I was never introduced to coaching as a means to work with my depression, I had been coached before through sport and mentoring and I believed in the process. Recently, I learned that coaching could help people to overcome addiction and recover from a variety of issues that can cause stress and hold us back in life. I loved the concept of personal coaching so much - that I not only hired a personal recovery coach, but I took the courses and became a coach myself! It is an absolute honour and I am excited to offer my coaching packages to you.

To learn more about coaching for depression, coaching for addiction or personal life coaching - please contact me for a free discovery call: 705.328.4406 or or go to



How to QUIT your addiction TODAY

When I decided to quit drinking, I wanted to know exactly how to do it, right away.  I was motivated and wanted to get my hands on the HOW-TO-QUIT-RIGHT-NOW manual for addiction. PROBLEM: It didn't exist (at least I didn't find it through my multiple google searches) So, I decided to create the manual and share it with you today! 

There are a couple of things you will need to know first:

1) You can not escape cravings, or intellectualize your way out of them. Neurons that fire together wire together - and so your brain is currently wired for your harmful addiction, causing you cravings and pushing you to repeat your pattern. It WILL take time to rewire your brain to new habits - but it can be done. And, it can start today!

2) Addiction is part of the human condition. We are designed to release dopamine and experience rewards for behaviours that help us to learn or provide us with a positive experience. We want to be addicted to some things - in other words, we want to create patterns that bring us success and well-being. We do not want to continue with addictions that bring us pain. Good news - We will actually use positive addictions as part of our plan to help us quit our harmful addictions.

Starting today, be it Drinking, Smoking, Eating, Gambling, Pills, Ruminating.... here are 10 things you can do to QUIT your addiction right now.

1) Develop a Morning Ritual

Wake up very early (4 or 5am) to an alarm that goes off the same time every day. Get up (*5 second rule - Mel Robbins) like a rocket ship blasting off at the first sound of the alarm - do not hit snooze. Mel Robbins will explain to you the science behind how this will bring you success in your goals for the rest of the day in her amazing book 5 Second Rule. 

2) Take your first hour of the day to do the following

Gratitude Journal - write down everything you feel grateful for in the moment. Let it be stream of consciousness style writing, don't stop at just three things or 2 things. Let it flow. 

Review Your Goals - Very few people actually take the time to consider and write down their goals. If they do, they don't follow through on the goals because they don't pay attention to them once written. If you can read your goals each day, and remind yourself of your intentions you will be much more likely to be successful in achieving them.

Task List - write down three things you plan to accomplish that day - three measurable and doable things that will propel you towards your goal of living free from harmful addiction (not just the grocery list). 

3) Exercise. A natural source of dopamine, and other beneficial chemicals come from exercise. Take time everyday for an hour of any type of exercise.  (morning works best for most because of digestion, schedule etc. but if night-time is your thing - adapt - just do it!) I'm not going to try to tell you one type of exercise is better than the other. This isn't about body-sculpting. It's about getting the angry out, and wiring your body and mind for health. Walking, running, swimming, yoga, dog-walking, canoeing, the gym... you name it. If you like it and feel excited about doing it - bonus! If you don't like exercise, do it anyway - try different things and you will soon discover it makes you feel good.

4) Pick a mentor or model and reach out to him/her personally. Pick someone who is modeling a life that you want - someone who knows more about what you are doing than you do. Someone who you admire and would like to learn from. Don't just watch them - reach out to them. Ask them to be a mentor. Ask them for help. You may be surprised how this kind of relationship can motivate you and inspire you to do great things. If your chosen mentor says no, then move onto the next mentor. There are plenty of people out there doing what you want to do. Find them and make a genuine connection with them. *I did this with an author of a book I read about alcohol. It has been incredibly helpful and become a relationship like no other, which I cherish!

5) Write it out. In order for your left (thinking) and right (knowing) brains to get along on this decision to quit your addiction, you need to wake up. You need to be alert, conscious and full of intent as you move through your day. One of the best ways to do this is to take the time to write things down. Write down your problems, your goals, your plans, your feelings, your grocery list, your tasks, your future pet names, your dreams, your epiphanies. Write down quotes from books that resonate with you. Write it down so you can take your thoughts a step beyond the mind. Writing it down brings thoughts into reality, and closer to fruition. 

6) Practice Mindfulness. This is not just about sitting and meditating. It is about paying attention and learning very specific strategies for self-regulation. If you would like a great introduction to mindfulness try Dr. Dan Seigel's Wheel of Awareness practice. If this isn't your cup of tea, let me know. I have other suggestions for you. Learning to pay attention to what you are doing while you are doing it may be the key to changing your addictive behaviour. If you pay attention to smoking while smoking you may notice that your lungs are burning, your mouth tastes like a smokey wet ashtray, your mind is ruminating about cancer, your heart-rate is rising due to the drug and your temperature is rising due to the stress that comes from knowing smoking is bad for you, but chemically feeling dependent on the rush. This experience can motivate you to want to build resilience habits to replace your harmful habits.

7) Prioritize Sleep. Decide to go to bed at the same time every night and shower yourself with the support you need to get a good sleep. Enjoy the routine of washing the face, brushing teeth, reading etc. Make your room a dark and quiet place. Set your phone alarm in the bathroom so you MUST get out of bed to turn it off in the morning. Use earplugs or mouth guard or eye-pillow or whatever aid helps you to fall into a deep sleep easily. I listen to yoga nidra recordings or sleep hypnosis on the app called Insight Timer. Try it - it's free. Good sleep helps to reduce the power of cravings as you have taken the evening to repair, recover, rejuvenate and promote good health.

8) Prepare and eat nutritious food. Refined sugar and junk food cause physical and emotional ups and downs. Insulin, sugar, dopamine ... all get out of whack. If you want to set yourself up for success, begin to wire your brain towards addiction to good healthy foods. William Porter, Author of the book Diet and Fitness Explained, says you know what foods pack the most nutrition because they are the ones that taste the best, in their most natural form. Fruit tastes the best, right off the tree. Meat doesn't taste so good in it's raw form. Neither does pasta. Not sure if there is such a thing as a Dorito Bush - but the dorito doesn't taste good unless it's covered in salt, fat and sugar. Eat fresh whole foods instead of junk food and your brain will start to wire for them. Your body will thank you and support you in your mission by digesting things well, giving your more energy and helping you to be more positive and vibrant.

9) IF, THEN Strategy. Prepare for cravings with a line up of replacement activities for your brain to wire onto. At first you will continue to crave your past substance or behavior, but eventually, you will build resilience by practicing your replacements. For example. IF you are tempted by a chocolate bar in the grocery store line up ... THEN you will pull the dried fruit out of your purse that you have ready for snacking on at all times. IF you feel like compelled to order dessert because your friends are all doing it, THEN you will choose tea and fruit as you read your positive affirmation you keep tucked in your wallet. IF you feel lonely and like reaching for the snickers in your closet, THEN you will pick up the phone and call or text a friend to thank them or cheer them on in someway (reach out and feel the connection you are actually missing). *Write down the trigger situations that come up in your typical day, and create your IF, THEN strategy to help you prepare for what you will do instead to combat your cravings. Remember, you can always walk away from something - PHYSICALLY WALK AWAY. A craving will only last a matter of seconds - at most a minute.

10. GIVE. Whatever it is you want, try giving it away. The law of attraction suggests that you need to put out what you want to receive back. If you seek freedom from your addiction, you need to determine what propels your addiction. Is it loneliness? Anxiety? Perfectionism? Depression? Stress? What do you need to help you to overcome the root cause of your addiction? Do you need more information? Do you need connection with friends? Love from a family member? Hope for the future? If you know what it is you need, ask yourself is you are able to provide it for yourself of others? Can you help someone else to feel less lonely? Can you help someone else to get in shape. Can you improve your children's level of happiness by being present for them? Can you do a good deed? Send a nice text? Send someone flowers? This practice of giving will help to wire your brain for gratitude and appreciation. This will help you to get into the present moment and to make change more available for your mind. 

All of these items above can be started and practiced TODAY! If you would like more tools and strategies to help you to maintain these changes long-term, I would like to help you. 

If you are interested in learning more about Personal Coaching, and if it is a fit for you - I am happy to provide a free discovery call. 

Contact me: 







Grieving someone who is still alive.

Divorce, break-ups, broken friendships or geography (moving away) can cause separation pain - grief that comes with its unique characteristics, because the ones you are grieving are still alive. It's not easier or harder to lose someone who has died, it's just different. Both experiences can be painful and require a strong capacity for self-love to survive. The good news is that self-love is life-skill, which can be practiced and refined, to help you come through the other side of grief, healed and evolved.

Firstly, do not try to skip grief, it is not something you can bi-pass without repercussions. It is something to be experienced fully, and then let go of when processed. Going around it will only create pain in your physical body, blocks in your emotional body and distortions in your thinking... you must grieve to be able to love again, and to live a healthy life.

Grieving the loss of someone who is alive can be tricky. It is difficult to know this person, who still walks the earth, with whom you once had and intimate or close relationship, is now moving about without you. It's even trickier to handle these feelings of loss, or moments of missing this person, when it was you who set the boundaries, asked for the divorce or moved away. It seems wrong to miss someone and at the same time choose to keep them out of your life. Perhaps the relationship was unhealthy, perhaps you moved onto someone or something that was better for you, perhaps you expected them to be someone different, perhaps they moved on. This change of relationship is confusing and requires time to adapt. It requires acceptance, patience and most of all gratitude and appreciation for what is right now.

If you are grieving someone who is still alive, here are some tips for supporting yourself through the process:

Accept your feelings as they are, don't judge yourself for having sadness or anger or missing someone. But, be conscious of your thoughts attached to these feelings. Are you ruminating? Are you living in the past? 

Practice gratitude and appreciation. Send the one you grieve love (in your mind).  Recall the fond memories you have with this person and be grateful for the experience you had and for how it shaped you as a person today.

Appreciate the place where you are now and appreciate the current experience of the one you are grieving. People come into your life, and out of your life - for reasons and seasons. Know this is a natural process, a part of growth and evolution. Nobody is wrong for this change, everyone is human.

Allow yourself to get excited about the ones you are with now and for your future. Know that the one you are grieving, contributed to your current self. They helped to equip you for the greatness that is yet to come. Thank them, regardless of their flaws and any hurt that may still exist between you, for contributing to the lessons you have learned. 

Remember them, but don't give yourself to them physically. Be present, so your body can have the experiences of now. Pay attention to who is with you now and to the opportunities and options available to you now. Let your mind make new memories as you move through every moment of each day that unfolds in front of you now. 

Speak kindly of the people from your past, your words affect your mind and will attract more of the goodness into your current relationships with self and others. 

Remember that your life is a story - you hold the pen. Your past is an older chapter - if you are reading this right now, you are still alive and available to write something fantastic for yourself today. 








Have Sober Friends

As much as you love ALL of your friends, it is very important to have (and cherish) your completely sober friends. That is, if you are choosing to live an alcohol-free life.

Here's why

1) Even if your drinking friends only drink on occasion or never drink too much when they do drink - they still drink. When it comes right down to it, they still see alcohol as an enhancement to an evening or to an experience, and buy into the story that alcohol is good in some way. If you don't drink you will have analysed this concept (a lot) and come to the conclusion that, like cigarettes, crack or junk food,  moderation is not okay. You don't need to bring this up, or not spend time with your friends because of this difference, but it causes a degree of separation between you - one that doesn't exist with a friend who is like-minded and is on board with your understanding of alcohol. 

2) Friends that drink keep a different schedule than friends that don't. Not to say that people who drink don't get up in the morning and exercise, work and enjoy their lives, but when they relax and spend time with friends, there is again, a focus on alcohol as a key priority for having a good time. This can lead to changes in mood, personality and availability. Drinking typically happens at night. It causes sleep deprivation and a deterioration of health. A friend that drinks is less likely  to meet you in the morning for a workout or a yoga class or healthy shake - and if they do they will be feeling some level of withdrawal, lack of sleep or a hangover of some kind. They will simply be less available for genuine, positive, giving interaction. Alcohol is a drug, and causes changes we cannot deny. Not to say people who are alcohol-free are the most positive people, but they aren't working with the physiological and psychological challenges a drinking person faces when recovering from drinking. 

3) People who don't drink support others who don't drink, and are relieved to spend time among other sober people. We know what it is like to go to a party where others are drinking, and experience the discomfort that comes with this social scenario. People who are drinking want to be certain you aren't judging them for drinking. They also want to be sure they aren't making you uncomfortable by drinking around you. They might be of the mindset that says - since you don't drink, you must have a problem - like, you might be an alcoholic, so therefore you will be salivating over the drink they are imbibing in front of you, causing you teeter on the edge of relapse. This is of course not true, but a thought that crosses their minds. Your decision not to drink could be for any number of reasons.  In some cases this scene is not a big deal, but in other cases your sobriety makes the drinkers you are socializing with, very uncomfortable.

4) I'm one to say the wrong thing, even though I'm totally sober. It's easy to slip up and let words come out that can be interpreted in the wrong way. The frequency and amount of damage done since I quit drinking however, has been significant. Going to an event with drinkers raises the potential for this kind of accident, and lowers the potential for working it out in a rational way - like an apology. Drinking causes the brain to change, and thus behavior to change. Adults act like child-like versions of themselves, or cause confrontations, or get overly sad or silly. This is by no means a friendship-building platform. 

5) It takes one to know one. Drinkers tend to hang out in crowds of people who drink the same amounts as them. Non-drinkers tend to do the same thing. Hanging out with someone who sits for hours on end drinking several drinks can get tedious. Non-drinkers might have a two cups of tea or soda, but they won't hang out for hours and keep drinking. Conversation is great, and we can all talk for hours. Personally, as a non-drinker, I would prefer to be moving my body in conversation, eating or driving, or doing something besides taking a drug that actually deteriorates the quality of the conversation. It's also just really nice to know someone gets you. They get you so much that you choose to live a similar lifestyle. I'm sure vegans love to hang out with vegans - they can talk about their culture freely and participate in the culture without justification, just enjoying their choices together!

As someone who drank alcohol for 30 years before quitting, I can say there are some very strong belief systems around culture and the perceived benefits of drinking. I can also say there were a lot of things about non-drinkers that irritated me greatly - mostly because of my own insecurities about drinking. I don't wish anyone who chooses drinking (and is fine with their choices) to even consider going alcohol free - I'm simply saying that is good for those of us who have quit drinking, to keep a variety of friends.

So if you don't already have these sober friends, go out and build a few treasured relationships with people who don't drink and who will support you in your choice to be alcohol free.  These friends will have the capacity to understand you in a way your drinking friends never will. You will also have the opportunity to give to them in a genuine and meaningful way. Your connection will be unique and incredibly valuable. 

If you would like to talk about this - please feel free to contact me at 




Superman and the Perfectionist

Jordon B. Peterson wrote a book called 12 Rules for Life, in which he discusses the origins of the character Superman. He explains how when Superman was first created, he was meant to be the perfect hero. Quickly the creators recognized their mistake. A perfect hero with no flaws is boring. If Superman could save anyone in any situation, there would be no challenge, no struggle, no story. So then came the Kryptonite, and the people loved him. Perfection isn't the admirable part of a hero, it's the capacity to overcome dire situations and overwhelming adversity. 

Perfectionists may find this news to be a relief - in that the concept of a hero (or a near perfect person) includes flaws.  The archetype of hero, involves imperfections and in some cases - large imperfections. The greater the struggle or obstacle to be dealt with, the more loved the hero. The same is so for the perfectionist who seeks love through their efforts to make things just right. Love and approval, compassion and acceptance arise from going through life's problems, not covering them up.

If you are a perfectionist, embrace the Superhero archetype as your own. Know that your flaws give the rest of us a way to identify with you. Your flaws are where we see your greatness arising from. Get to know your weaknesses and include them in your concept of self. The struggle is where your power is - and where the love is.







Addiction and Recovery

The words Addiction and Recovery are often assigned to people who are at end stages alcoholism or drug addiction. We could all benefit from taking a broader perspective on these words to not only reduce stigma, but to help us evolve culturally and to improve our health as a population.

In many cases people who find themselves struggling at mid-stage of addiction - people who are working and appear to be functioning rather well in their lives, will not seek help despite their concerns about their potential addictions. What if they knew there were so many simple lifestyle changes that could be put in place early, to help build resilience and to help prevent them from ever going deeper into the grips of addiction?

If we could learn to identify with addiction and see ourselves in others who are struggling, we as a community could become motivated to make changes.  Addiction manifests differently for each person and in relation to the substance or behaviour a person takes on – be it pills, eating, negative thinking, work, sex, video games, netflix, alcohol, marijuana or an assortment of other options. One thing every addicted person has in common is the struggle with a problem that lies beneath the problem. At whatever stage we are at, we are all trying to avoid pain of some kind.

The addiction may start out innocently as an attempt to join in a party or calm down after a long day at work. But over time, the brain chemistry changes, synapses alter and you become physically addicted. It is difficult to recognize this decent, as we are encouraged by big marketing companies to keep taking part in avoiding our life’s challenges – they tell us to eat the fast food, drink the booze, gamble, watch the show, play the game… but eventually there is a price to pay.

With a new understanding that addiction affects us all (if not directly, indirectly as a family member or loved one of someone who is addicted) we can contribute to our collective recovery instead of add to our decline. 

Recovery is a broad term.  We are all recovering from something. We recover from grief, disease, divorce, addiction, anxiety, and depression. We all recovery differently, taking different paths, but one thing for certain – we cannot do it alone. 

In the coming weeks I am excited to share with you some key information about how addiction manifests, prevention, treatment and how families can recover from addiction. We will also talk about how to move out of addiction and into a more vital lifestyle through a variety of practices that boost our neurotransmitters and build our resilience. Understanding addiction and recovery  and contributing to the solutions, will help us all to thrive in a healthier community.

Karyn Dowdall

Coaching with Karyn