Hey both - thanks for the support. I'm back on an even keel - that is very much the current pattern. Things spiral very quickly when it goes wrong and then very quickly I'm out the other side and PMO seems like a million miles away.
So looking at the positives, being PMO free feels entirely normal 95% of the time. My evenings end with me playing the guitar, or watching Netflix or reading a book. 98% of the time PMO just doesn't come in to it. Whereas back before last September when i started this journey, most evenings ended with me in front of a computer. Any time I had to myself was automatically PMO time. That is so not me now, so despite not being able to quote a big long clean streak, I still feel I've come a long, long way.
So the next step is to be more aware of the triggers. Last week was a classic example - a variety of things got me in to a hyper and rebellious mood - stupid things like arguing on social media about local issues, being a bit show offy at work, having quite a drunken but fun night at a charity quiz... Letting off steam generally... And there I am back in front of the computer with a real I don't care, I can do what I want attitude... And the rest is history... It is no doubt very typical behaviour for any addict in recovery.
So I should've been more aware earlier on of where things might lead, because by the time you are sitting in front of the computer, post quiz, and a bit drunk, it's too late. I should know that when I am in that hyper mood, the risk of PMO is a lot higher.
And I get where you are coming from about mindfulness BigMog. I started reading a book and found it pretty interesting. I found the exercises and meditations really enjoyable - who knew a simple body scan could be so refreshing!
I really enjoyed the free Basics course on the Headspace app - just couldn't bring myself to subscribe. I need to decide if it's something i want to build in to my daily routines.
On the other stuff that affects my emotions and therefore my behaviour - things have quietened down within the family so I'm looking forward to a relaxed (and PMO free) weekend.
Hope it's all good for everyone else and you stay strong.
PS: I'm not going to quote days clean until I feel I've got something I'm proud of. I don't want to set myself up for another fall!