Author: Gary Jackson

White knuckling Idioms by The Free Dictionary

If someone’s dependent on alcohol they likely experience intense alcohol cravings, and are at risk of potentially dangerous alcohol withdrawal symptoms when they stop drinking. These challenges are common in early sobriety, and can be extremely hard to navigate without support. Moreover, it’s always recommended to speak to a physician before cutting back on drinking to avoid the potentially dangerous side effects of withdrawal. That said, some people are able to successfully stop drinking through white knuckling. There are many resources available to help you quit drinking, many of which are free or low cost. Local or online recovery groups can be very helpful to build a sense of community and learn from others’ experiences.

White Knuckling vs. Medically-Assisted Alcohol Recovery

  1. Regardless of what your path looks like, it’s important to note that there’s no ‘right way’ to get sober, and using multiple tools (including medication) doesn’t take away from your achievements.
  2. While white knuckling and medically-assisted treatment are two different approaches to recovery, the core elements of each can work together to empower long-term success.
  3. Her entire practice is devoted to the treatment of adults (18+) suffering with all subtypes of OCD, Anxiety, BFRBs, and related disorders.
  4. In online alcohol treatment, you can work with expert clinicians to receive a personalized treatment plan to follow, from the comfort of your own home.
  5. Although exposures to your fears may sometimes feel like threats, that doesn’t mean they are actually threatening.

Glenda graduated from McGill University with a Bachelor of Commerce in 1994, a Bachelor of Social Work in 1997, and a Master’s of Social Work in 1998. Refrain from posting or transmitting any unsolicited, promotional materials, “junk mail,” “spam,” “chain mail,” “pyramid schemes” or any other form of solicitation. ADAA reserves the right to delete these posts immediately upon notice.

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As soon as you are able to leave the hospital, the lowering of your anxiety will likely feel so great that it reinforces why you avoided your fear in the first place! You go back to avoiding hospitals and you are no further ahead in learning how to tolerate the fear, anxiety and uncertainty over being in a hospital and around germs. Some people think they should be able to quit drinking without help because they demonstrate excellent self-control in other areas of their life. The reality is that no matter how self-disciplined we are, alcohol undermines the circuits of our brain responsible for impulse control. The impulse to drink can take over the higher-level control systems of the brain and make willpower less effective.

Words Starting With W and Ending

While willpower can be a helpful tool for making any major change, it’s important to note that relying on willpower alone is not your only option, and possibly not your best option. Our relationship with alcohol is complex from a biological, social, and psychological perspective, and willpower isn’t always an effective strategy for making a change. White knuckling reinforces the belief that your fears are threats. Although exposures to your fears may sometimes feel like threats, that doesn’t mean they are actually threatening. This process is known as emotional reasoning, which is a common thinking error amongst anxiety sufferers whereby you mistake your emotions for reality.

If you disagree with a participant ‘s post or opinion and wish to challenge it, do so with respect. White knuckling through exposures, similar to performing mental rituals during exposures, compromises the “E” in ERP. Although white knuckling may help you to feel in greater control, safer, and more protected in the moment, it’s actually a hindrance to the exposure process. White knuckling is the term used to describe the process of fighting or powering through a situation that you find anxiety provoking.

This is known as the “midbrain flip”, where the midbrain, the more “primitive” part of the brain, can overpower the prefrontal cortex, which is usually responsible for decision making. There is no shame in needing additional support to overcome the chemical influence of alcohol. Because you want to get better and you’re willing to do really hard things in order to make that happen. So that you can go back to doing the things you value the most with the people that are most important to you.

What is White Knuckling? ‘White Knuckle Sobriety’ Explained

Similarly, posts that contain any graphic files will be removed immediately upon notice. Your sister calls you complaining of bad stomach pain and asks you to take her to the hospital. Due to OCD you have spent years avoiding hospitals but since your sister is in terrible pain, you agree. Glenda Carman-Gray, MSW, RSW is a Registered Social Worker and Psychotherapist in Toronto, Canada. She is the owner of Therapy On Yonge, OCD and Anxiety Treatment. Her entire practice is devoted to the treatment of adults (18+) suffering with all subtypes of OCD, Anxiety, BFRBs, and related disorders.

Changing your relationship with alcohol requires the will to make a change, which is the basis of white knuckling. At the same time, utilizing additional tools can provide more holistic and reliable support. Three  tools that are commonly recommended by experts include medication-assisted treatment (MAT), cognitive behavioral therapy (CBT) and peer support. ADAA provides this Website blogs for the benefit of its members and the public. Any comments or opinions expressed are those of their respective contributors only.

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The amusement park has presumably gone through safety measures and protocols. No matter how tight you grip the metal bar, it will not affect the safety of the ride. Moreover, by white knuckling you get stuck in the idea that the threat is truly dangerous and remain trapped in the cycle that you can’t handle exposure to situations that cause anxiety and fear. The phrase ‘white knuckling’ comes from the way our knuckles can turn white when we’re gripping onto something extremely tightly. When it comes to sobriety, white knuckling means going through the recovery journey without seeking outside support. While some people find that willpower alone is enough to successfully stop drinking, for others, it may require taking a deeper look into their drinking habits with some external support.

ADAA promotes privacy and encourages participants to keep personal information such as address and telephone number from being posted. Similarly, do not ask for personal information from other participants. Any comments that ask for telephone, address, e-mail, surveys and research studies will not be approved for posting. If white knuckling is the approach that works best for you at this moment, that’s completely valid too. Leading a joyful, fulfilling life is the ultimate goal of recovery, and there’s no one-size-fits-all approach. ERP, or Exposure Response Prevention, is an evidence-based therapeutic intervention commonly used to treat OCD.

Please note that there is a review process whereby all comments posted to blog posts and webinars are reviewed by ADAA staff to determine appropriateness before comments are posted. ADAA reserves the right to remove or edit a post containing offensive material as defined by ADAA. You take your sister to the emergency room and do everything you can to manage your anxiety until you’re finally able to make your escape back to (perceived) safety, free from hospital germs and back to your baseline anxiety. You grit your teeth, hold your breath, grin and bear, and white knuckle through the entire process.

ERP entails gradually “exposing” yourself to your fears without performing rituals. White knuckling through exposures is when you force yourself to do exposures with a “grin and bear it” mindset. It’s the approach of “I will push through this no matter what because I have to in order for my OCD to get better.” But will that mindset lead to a successful outcome? Keep in mind that how you do exposures is equally as important as which exposures you do. It’s both the how and the which that leads to better, more rewarding, and longer-term outcomes. ADAA reserves the right to remove or edit posts that contain explicit, obscene, offensive, or vulgar language.