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Fuck that guy. And you’re only 23.. you’re still a baby and you have the time to take your life in whatever direction you choose. Also there is some very fantastic skin care out there Cerave Eye Repair Cream | Under Eye Cream for Dark Circles and Puffiness | Suitable for Delicate Skin Under Eye Area | 0.5 Ounce https://www.amazon.com/dp/B00JJPMXDO/ref=cm_sw_r_cp_api_glt_fabc_J9Q6CK50NXZ767HPE14K
A book that helped me a ton is Changing for Good. It’s by researchers who studied people who have successfully changed (e.g. quitting smoking or other addictions) - what did they do? How did they do it? The researchers learned that there are strategies that actually work! And that there are phases to making a change like this, and that different strategies are used in each phase! They broke it down for me in a way I could do.
Part of what worked for me was to NOT focus on stopping drinking - not at first. I worked with a therapist and kind of rebuilt my mentality, and built in the supports I needed, bit by bit, until i reached a point of readiness where I was capable of stopping drinking. My therapist said, “there are reasons why alcohol has this role in your life, functions it is fulfilling / needs it is meeting. We can’t just take it away without replacing it with other ways to meet those needs / fulfill those functions.” It actually took me about a year of prep work before I was ready to stop drinking, but it totally worked.
I was a daily drinker for 13 or 14 years before I quit. Probably at least 10 of those years, I wanted to stop - every morning, “I will not buy beer today on my way home,” every evening, caving and buying beer. Now I have many years of living alcohol-free and it is THE BEST. If I can do it, with a lot of help, so can you. Big hugs.
First, don't worry about getting everything right the first time out. As you continue to lift you'll learn more and probably adjust your routine. So these are good questions to ask, but it's more important to just start and learn.
Anyway, almost every lift works more than 1 muscle. Your muscles instictively work together to stabilize things. So while bench mostly works pecs and front deltoids, it will also work your triceps. Squats work your core as well as your legs to keep your torso stable. Rows and pulldowns will work your biceps a bit. In the future you might decide to add lifts to specifically target those muscles but rather than overthinking it I say go with what you've got and keep learning.
In my case, I like to do fewer exercises that work more muscles, so I do deadlifts, bench press, squats, overhead presses, and pullups. That's it. But that's a personal preference, and I used to do a lot more movements and liked that too, and I may go back to that sometime. There's no one way to lift.
FYI the book Starting Strength by Mark Rippetoe is a very good introduction to weight lifting. It's focused on fewer big lifts like I do, but even if you want to do more lifts it's a good way to learn the basics.
https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738
I also decided to make a change after I got a new job. I quickly realized I wasn't going to last in the position if I kept up my old habits. After 20+ years of drinking, it was time to end that chapter in my life. 4 years later I'm thriving in the position and couldn't be happier.
I always recommend the following two books which really helped me kick drinking for good:
This Naked Mind by Annie Grace
Alcohol Explained by William Porter
Best of luck to you!
I use a device called Sleeptracker that does a much much better job that my Apple Watch and also gets pulse and respiratory rate: https://smile.amazon.com/dp/B06VXH15YC/
It does a great job of differentiating in-bed and not sleeping vs sleeping as well as night wake ups.
Had the same experience as you as well. Better, more consistent sleep and much lower heart rate during sleep.
I’ve tried a bunch of stuff, and the most effective solution that’s still natural is two tablets of valerian, and this specific type of bedtime tea. The tea, especially, is pretty powerful. You can buy them in a lot of stores, or in bulk online:
NOW Supplements, Valerian Root (Valeriana officinalis) 500 mg, Herbal Supplement, 250 Veg Capsules https://www.amazon.com/dp/B0019LTHXA/
Yogi Tea - Soothing Caramel Bedtime (6 Pack) - Supports a Good Night's Sleep with Chamomile, Skullcap, and L-Theanine - Caffeine Free - 96 Herbal Tea Bags https://www.amazon.com/dp/B00511MLLO/
I’ve tried a bunch of stuff, and the most effective solution that’d still natural is two tablets of valerian, and this specific type of bedtime tea. The tea, especially, is pretty powerful. You can buy them in a lot of stores, or in bulk online:
NOW Supplements, Valerian Root (Valeriana officinalis) 500 mg, Herbal Supplement, 250 Veg Capsules https://www.amazon.com/dp/B0019LTHXA/
Yogi Tea - Soothing Caramel Bedtime (6 Pack) - Supports a Good Night's Sleep with Chamomile, Skullcap, and L-Theanine - Caffeine Free - 96 Herbal Tea Bags https://www.amazon.com/dp/B00511MLLO/
So worth it. You will see your life change 180º. You'll lose weight without even trying and your mental state will drastically improve.
I struggled at first with "what will I even do with myself, drinking is all I've ever known." I'll admit at first it is hard, especially if you have surrounded yourself with the party scene, drinking friends, etc. It'll require a step back from social events and hanging out with certain friends.
I'm three years into my sober journey and can't even begin to describe how much of an impact it has had on my life.
A couple of books I recommend that really helped me to solidify my decision to quit alcohol for good: This Naked Mind by Annie Grace and Alcohol Explained by William Porter.
Best of luck to you!
I bloat significantly. And everyone notices, so I could never hide my drinking. The jaw bloat would drop off after two days in my 20s, to five in my 30s. Now I need a good two weeks off it to fully debloat. You can grab pills at the pharmacy that really help if you just need it out. It used to give me anxiety, so I used them.
Diurex Ultra Re-Energizing Water Pills - Relieve Water Bloat - Feel Better & Less Heavy - 80 Count https://www.amazon.com/dp/B00380DYOS/ref=cm_sw_r_cp_api_i_MrjMFbW156EER