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I messed ups no need help. Idk where to turn.
Acceptance is the answer.

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Lately I've just been laying on the couch. Things feel heavy
Pro
Working with another alcoholic works like nothing else. I've cone to understand that when I become restless, irritable, and discontented, it's because I'm slacking off on doing what got me sober in the first place.
The last thing I should do in this situation is distact myself from those feelings with hobbies, screens, work, sex, etc. That is exactly why and how I used to drink. When I am disturbed, I need to look inward to uncover and attend to the cause. Talking with a sponsor and/or working with another alcoholic seems to be the most effective way to get to the root cause.
I am very involved with my sober network (AA) and have a fantastic sponsor. Whenever I feel tempted or am having a bad day, I immediately call my sponsor. He will meet me at the drop of a hat. My network is what has kept me sober through some tough times. I tried to stay sober in the past without attending AA and without a support network, but it never worked for me. My advice would be to find a good home group and start attending. Find a sponsor you can relate to and build your network. Best of luck to you.
I would set a timer for 30 minutes and decide not to use for that 30 min. Then do it again. And again. The urge would pass
Honestly I go for a long walk or do some sort of excercise like getting on the Pelaton. I find that making myself sweat and exercise keeps my mind off of it.