Hello, I was wondering if it is recommended in TSM to take alcohol-free days utilizing willpower -- even if you crave alcohol? I started TSM about two weeks ago, and I haven't gone a day without craving drinking, so I've been drinking every day following the "golden rule" (I think that's what it's called here) before doing so. Is it helpful to incorporate exercising some willpower into the process of pharmacological extinction and refraining from alcohol on some days even though you crave it?

if you can manage AF days, then go for it - any AF time is good. if you can get your head out of the daily AL fug, the world tends to look rather different. AF or mostly AF is pretty much the desired end state, so the sooner we can make a start on that the better

also, with TSM, on your AF days you're not taking Nal & can make use of the good endorphins to reinforce healthy behaviours - exercise, sex, etc.

Thanks for the response, badger. I can force myself not to drink if I want -- I've gone weeks without drinking in the past, even though it is always difficult. I'm just looking forward to the day that I go through a day without drinking because I don't feel like it. But I'm considering choosing a day or two to take off every week through willpower, while I wait for that to happen on its own.

if you can manage a few AF's a week, it's well worth it. TSM isn't just about breaking down bad reward pathways - it's also about building healthy associations. if you can go & do fun/rewarding things on an AF day, or that day after an AF day, that you couldn't or wouldn't have done if you were drunk/hungover, then that's a great way to positively reinforce that behaviour. if you can attack the problem from both sides, if you see what I mean, that has to be beneficial

-badger

On the other hand, you have to be careful with forcing AF days. Too much white knuckling willpower through it and you can make your craving worse and end up binging the next time you do drink. So, yes, do aim for AF time but not to the point of discomfort.

Based on the feedback here, I've decided to go AF tonight as an experiment. I anticipate cravings but I'm going to use willpower. Tomorrow, I'll take Nal as per normal and see if I notice an increase in the amount I drink compared to other weekdays in the past 2.5 weeks.

I think it is good to force AF days - although I find it hard - (it seems to get easier as time goes on). UKBlonde said that she actually really started noticing changes when she did actually force AF days and also mindfully cut her intake - the Nal is a tool, not a magic pill. I agree with her - it is so easy to just keep on drinking and assume the Nal is going to do it for you but it really doesn't work like that. You are really early days yet though so I wouldn't worry too much just yet ......

Hugs and welcome,

Maggie

I went ahead and successfully went AF last night. It wasn't easy and took a good amount of willpower. The hardest part wasn't resisting drinking though, it was trying to sleep -- especially with wearing my CPAP device. It's the first night I think where I've tried to fall asleep with it on, since I got it a few months ago, without having a decent buzz to help numb me to the discomfort of it. When I did sleep, I experienced unpleasant dreams. At around 3:30, I ended up giving up on the CPAP and going into the guest room to spare my SO from my tossing and turning, and potential snoring. (Ironic that the first night I go without booze since starting TSM is also my first night in the guest room, but it's ok.)

Today I feel good and well rested even in spite of my difficulty sleeping. Tonight I will take Nal and see if I find myself going back up towards pre-Nal drinking levels. I'll use that data, plus my weekly tally which I'll know on Sunday morning, to determine if I'm ready to begin a 1-AF/week regiment.

I agree with UKBlonde and Maggie; I know I'm new to this, but its idealistic to expect the Nal will do all the work for me. I'm eager to push myself and get through this problem ASAP.

Yes I and others who were successful with TSM found that taking active steps to reduce consumption, really helped with progress.

Like Badger1 I firmly believe that any AF time is good, it gets you used to living without it.

You now know that you can survive without alcohol!

ageed. I didn't push AF days this week and doubled my consumption. it felt really good to have those days last week!