○ Music Guidance: Play a "Guardian Time" for the baby in your womb/in your arms, and for your growing self.“

For many pregnant and breastfeeding clients, the nights are the most difficult: physical discomfort, restless sleep, emotional sensitivity, and strained relationships, with alcohol often being the quickest anesthetic. For teenagers and young adults, the nights are often a time for parties, impulsiveness, and "let's try it out." This music exercise aims to add a "guardian time" to these nights.
Practice method: Prepare a fixed playlist for yourself and the "brain that is being influenced by you" (which may be a fetus, an infant, or your own teenage self): 3-4 pieces of music that you find gentle, with a steady rhythm and no overstimulation. These can be simple piano pieces, lullabies, soft strings, or ambient sounds.
When you feel a strong urge to escape with alcohol at night, don't immediately judge yourself as "good" or "bad." Instead, tell yourself, "Before making any decisions, I'll spend 15 minutes protecting you." Sit or recline in a safe place, play these songs, and place one hand on your abdomen, chest, or slightly in front of your heart. Imagine there is a life being influenced by you there—it could be a child, or it could be your younger self.
In the first half of the music, simply follow your breath and let it rise and fall gently without thinking too much; in the second half, you can silently recite a few short promises in your heart, such as: "Today I will not pour alcohol into this body that is trying to grow" or "I am having a hard time right now, but I will try to minimize the damage."
If you've already been drinking or done something you regret, this music isn't meant to "whitewash" you, but rather to tell yourself: from this moment on, I can choose to protect the time ahead in different ways. You can immediately take a safety step after the music ends: pour out the remaining alcohol, contact professional support, and tell someone you trust the truth, even just a little bit—it's safer than continuing to remain silent.

○ Eastern Healing Tea Drinking: A set of comforting rituals designed for "days when you can't drink alcohol".

While medical and public health information constantly emphasizes that "pregnancy and breastfeeding should avoid alcohol" and "teenagers should stay away from alcohol as much as possible," many people hear instead: you don't deserve to relax, you don't deserve to be comforted, and you don't deserve an outlet. This section combines 24 types of Eastern healing teas and, while respecting individual constitutions and doctor's advice, designs a soothing tea ceremony for these "days when you can't drink alcohol."
For pregnant or breastfeeding women, it's especially important to be mindful of the burden of caffeine and strong tea. After discussing with a professional, it's advisable to choose milder options such as light barley tea, roasted tea, or moderate amounts of herbal tea (chrysanthemum, lemongrass, a small amount of grapefruit peel, etc.). The key is not "how strong the therapeutic effect of the tea should be," but whether you can tell yourself while brewing the tea: "Even if I can't drink alcohol right now, I still deserve to be well taken care of."“
For teenagers and young adults, therapeutic tea drinking can be a "cool way to deliberately distance yourself from alcohol": you can create your own "night chat tea menu" with friends, replacing "very mature-looking wine glasses" with genmaicha, matcha soy milk drinks or fruity herbal teas, so that gatherings don't necessarily mean getting drunk.
The important thing is the ritual, not the form: while boiling water, selecting tea, pouring water, and waiting, you can ask yourself three questions—At this moment, what I need most is to get drunk, or to be seen? Is there someone I can ask for help from today without drinking? Am I willing to make a less addictive choice for the sake of the life growing inside me/around me?
Every time you choose to replace a glass of wine with a cup of tea, you are casting a small but real vote of support for your body, your children, and your future.

○ Japanese Dietary Therapy: Replacing the habit of "drinking alcohol for dinner" with regular three meals and light snacks.

During pregnancy and breastfeeding, the body is working for two; teenagers and young adults are in a period of rapid growth and brain remodeling—during these times, using alcohol for dinner or emotional comfort causes far more damage to the body and development than it appears on the surface. This section uses 20 Japanese dietary therapies, focusing on gentle nourishment, gastrointestinal regulation, and emotional soothing, to design several combinations that allow you to "get through it without alcohol."
对Pregnancy and breastfeedingUnder professional evaluation and medical advice, mild and easily digestible foods can be preferred, such as chicken and ginger porridge, kelp broth and vegetable porridge, pumpkin and red bean porridge, or yam and taro soup, to relieve nausea, fatigue and gastrointestinal discomfort. When feeling down in the evening, soy milk and mushroom soup, corn and loofah soup, or a suitable amount of sweet potato and grapefruit honey soup can be used to replace the impulse to "drink some alcohol and go to sleep".
对Teenagers and YouthIt is important to avoid drinking alcohol on an empty stomach and alternating with sugary drinks. Instead, you can eat rice with tea, white porridge with dried plums, steamed vegetables in kaiseki style, or buckwheat tea chicken breast salad. These options will keep you light and not too heavy, providing real nutritional support before and after the party, rather than relying on alcohol to keep you going.
对Long-term nutritional imbalance and weakness of qi and bloodWhen medically permissible, one can intermittently add dishes that replenish blood and support metabolism, such as spinach and sesame salad, black bean stew, and bonito flakes. The aim is to slowly repair the deficit caused by long-term drinking and staying up late, rather than to quickly "compensate" with extreme diets.
You don't need to memorize all the recipes at once. Just pick 1-2 sets, write them down as a "Pregnancy/Teenager Safe Meal Plan," and stick it in your refrigerator or phone's notes app. Whenever you feel like using alcohol to fill the void in your mood, first ask yourself: Have I given my body a meal today that can support my emotions?

Development and Pregnancy Support
Stabilizing blood sugar and mood
Reduce drinking on an empty stomach

Healing Recipes

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○ Theme Mandala - Observe "Inner Circle Seedlings, Outer Circle Guardians" (Observe, not draw)

Choose a mandala with a relatively blank or softly colored center and multiple layers of petals or shield-shaped patterns on the outer edge. Simply observe it; do not draw it—a mandala is not about drawing something, but about observing it. You can imagine the center of the mandala as a growing life: it could be a fetus in the womb, an infant in your arms, a teenager, or even the immature self within you. View the outer concentric circles as different guardians: your body, family, school, medical care, the law, and your current choices.
While watching, first focus your gaze on the center for a few seconds and silently say, "This is growing." Then let your gaze slowly expand outward along the pattern, counting circle by circle: the first circle is your body and brain, the second circle is daily diet and sleep, the third circle is close relationships that won't harm you, the fourth circle is professional support and institutional protection... You can also add the circle of "laws and social norms" to remind yourself that some seemingly restrictive boundaries are actually protecting vulnerable parts from being harmed.
If you've made some regrettable decisions about alcohol, watching this might evoke feelings of guilt and self-reproach. You don't need to rush to forgive yourself; just stop at one lap and say to that lap, "From today onward, I'm willing to protect you a little more."“
Even if you only look at this image for a minute or two each day, let it remind you that you are not living just for yourself. Every decision you make subtly changes how the seedling at the center will grow. And you are not fighting alone—you can invite more layers of protection to join in, even if it's just one more faint line at the beginning.

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○ Chinese calligraphy and seal engraving practice: "Protecting the young is also protecting oneself"

The seal carving practice sentences for this lesson are:

“"Protecting the young also means protecting oneself."”

Many people, upon becoming parents, caregivers, or interacting with teenagers, suddenly realize that they are now providing what they lacked in their own childhood or adolescence; and alcohol, sometimes like a shadow of an old era, is unknowingly brought into the lives of the next generation. This lesson uses Chinese calligraphy and seal carving as a medium to remind you with four words: When you protect young lives, you are also re-protecting the self that was once unprotected.
Even without a seal stone, you can write "Protect the young, and protect yourself" in slow, neat seal script on paper. When writing "Protect the young," you can recall the face you most want to protect: it could be the child in your womb, the teenager in your family, a student, a patient, or even a lonely version of yourself from many years ago. Allow the sorrow and tears to arise in your heart; don't suppress them.
When writing "Also protect yourself", please make sure to write the strokes more steadily, as if you are saying to yourself: "I am not only giving up drinking or changing my habits for them, but also taking care of myself who was once neglected."“
Once finished, outline the paper in red and place it where you're most likely to soften your stance or think "let's just let it go this time": near the refrigerator door, the wine cabinet, your desk, or outside your child's room. Whenever you waver between "nobody knows anyway," "a little won't hurt," and "I know this will hurt them," force yourself to look at these four words first.
You don't need to be perfect, you just need to lean a little more towards "protecting the young and protecting yourself" at crucial moments, over and over again.

○ Art Therapy Guidance: My Dual Path of "Intergenerational Discontinuity and Continuity"

Draw a long horizontal strip on a piece of paper, dividing it into two layers: write "what continues" on the top layer and "what you want to break" on the bottom layer. Draw a small symbol (which could be a simple human figure) on the left end to represent "the previous generation" and an outline of "the next generation or my/my future child" on the right end. Divide the path into segments using several grids in the middle.
In the top compartment, write down what you inherited from the previous generation and hope to pass on to the next: for example, a certain gentleness, a certain resilience, a certain sense of humor, a certain culture or belief, a certain way of cooking or caring. Mark it with a warm color.
In the lower-level cells, write down things you experienced from the previous generation that you wish to put an end to here and not pass on: such as violence, indifference, solving everything with alcohol, not allowing emotions to be expressed, humiliation and scolding, etc. You can mark them with dark or jagged lines.
Then, draw a small "I" or your name in the middle to represent where you are standing: you are standing on both the road of continuation and the crossroads of breakup. Write down in a few sentences: If I were to stop something here, who would I need to help me? What one or two specific things need to be done (e.g., honestly tell your doctor about your drinking habits, renegotiate boundaries with your family, take your child to a non-alcohol-focused party).
Finally, write a few words on the right side near the "future generation" section, telling them what you want to leave for them and what you want to protect for them. Keep this image in your diary or important documents. When you feel, "I grew up like this anyway," or "Change is pointless," take it out and look at it—you'll find that change may be slow, but this small step truly marks a turning point in the generational spectrum.

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Lesson 1537 - Log Guidance

① Write down your first memory related to alcohol from your childhood or adolescence: In whose glass was it? In what setting? What was your understanding of the relationship between adults and alcohol at the time? How has this memory influenced your later views on drinking?
② If you are pregnant/breastfeeding or caring for a minor child: Please honestly write down the last time you struggled between "being so stressed that you just want to have a drink" and "knowing that this might affect your child," and what you ultimately did. What did you tell yourself afterward?
③ If you are a teenager/youth: Reflect on your most recent drinking experience and write down the three things you feared most and the three things you most wanted at that moment (e.g., being accepted, being seen, being treated as an adult, or experiencing a period of numbness). Are these things truly only obtainable through drinking? Please answer truthfully.
④ Based on the exercises in this lesson, list three "bottom lines related to the next generation" for yourself: do not force yourself to drink alcohol during pregnancy/breastfeeding, do not treat getting drunk as the only way to have fun in front of your children, do not encourage or condone underage drinking, and write down one small action you are willing to take for each one.
⑤ Finally, write 3-5 sentences to "yourself ten years from now and your children/your older self": Which small decision do you hope to see when you look back on today, becoming the starting point for gentleness, clarity and protection between you?

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When you are willing to truly see the vulnerability of pregnancy, breastfeeding, and adolescence in the reality of alcohol use disorder/alcohol dependence; when you are willing to write a "next-generation safety priority list" with the help of AI, add a protective moment to the night with music, and make "days without alcohol" still warm with Eastern healing tea and Japanese food therapy; when you observe the inner circle of seedlings and the outer circle of guardians in a mandala, reminding yourself with the seal "protecting the young is also protecting yourself" to stand at the crossroads of generations, and repeatedly identify in paintings and journals what should continue and what should end with you, you are no longer just someone dragged along by alcohol, but someone who is slowly but firmly making choices for the safety and sobriety of two or even more generations. Change will not happen overnight, but every time you press pause, every time you speak the truth, every time you put down your glass, you are quietly changing the course of an entire family.