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Wellness and the New Year
Happy New Year everyone!
Don’t you just love this time of year? A time for new beginnings, a time to dream, to make goals, and turn words into action. A time to let go of the past and to look toward the future! The beginning of the year always feels so fresh and exciting to me, and this year is no exception. Fun things are on the horizon here at Foundry Steamboat, and I can’t wait to share with you what we have planned! To kick off the year, here is what the Wellness Program has been up to in January!
Healthy Habits
This month our Healthy Habits group focused on Sleep Hygiene. Sleep is so important for not only our physical health, but our mental health as well. Getting quality sleep every night can set the foundation for your day. A good night’s sleep can boost your mood, improve memory, strengthen your heart, bolster your immune system, increase your exercise performance, and improve your productivity and your overall quality of life.
We can all agree sleep is vital to our health, so then what the heck is Sleep Hygiene?! Sleep Hygiene is defined as various practices and habits necessary to have good nighttime sleep quality and full daytime alertness. You might not have good sleep habits if you have frequent sleep disturbances, daytime sleepiness, or it takes you too long to fall asleep.
If you are struggling with Sleep Hygiene, here are a few things you can implement to help you get quality sleep:
∙ Limit daytime naps to 30 min (or avoid them altogether, if you can)
∙ Avoid stimulants such as nicotine or caffeine close to bedtime
➣ You may even need to limit caffeine to before noon in some cases
∙ Exercise!
➣ As little as 10 min of aerobic exercise can improve nighttime sleep quality
∙ Avoid food that can cause indigestion right before sleep
∙ Get adequate exposure to natural light
➣ Exposure to sun during the day and darkness at night helps with a healthy sleep/wake cycle
∙ Establish a relaxing bedtime routine
➣ This helps the body recognize it is time for sleep
➣ Your routine can include warm shower or bath, reading a book, or light stretches
∙ Avoid blue light from phone or TV right before bed (zero screen time 30 min before)
➣ Blue light can make it difficult to fall asleep because it suppresses melatonin production in the body, tricking your brain into thinking it is daytime
∙ Make your sleep space pleasant and relaxing!
➣ Comfy pillows and mattress
➣ Temp between 60-67 degrees for optimal sleep
➣ Can include a noise machine, fan, ear plugs, eye mask, or blackout curtains to create a pleasant sleeping space
∙ Only use bed for sleep and intimacy!
➣ Reading, watching tv, or working from your bed, can make your brain associate your bed with a place of wakefulness, instead of a place to sleep!
Try a few of these tips to see if they improve your quality of sleep. To track their effectiveness, make note of how many nights a week you utilize these tools to see which ones work best for you. Keep in mind, the more you practice them, the better they work! For more information about sleep hygiene visit www.sleepfoundation.org.Happy sleeping!
January Wellness Activity Highlight
This month we took advantage of the sunshine and got outside on our snowshoes around the ranch! At the time of the activity, we had recently had a snowstorm which made the perfect canvas for us to think outside the box and make some art with our snowshoes. The residents and staff got creative out in the hayfield and did a collaborative Snowshoe drawing. This activity was perfect for mindful movement and cardio! The end result was so cool, and we even got aerial photos and a video, thanks to one of our staff members with a drone! You can check out our aerial video by going to our YouTube channel or our social media platforms. We have big plans for our next snowstorm, we can’t wait!
Fitness
In the fitness aspect of theWellness Program, we focus on functional movement; movements that mimic everyday life. Functional Fitness is a classification of training that prepares the body for real-life movements and activities. It trains your muscles to work together and prepares them for daily tasks by simulating common movements you might do at home, at work, or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability. Movements such as squatting, reaching, pulling, and lifting will be made easier with functional fitness integrated into your exercise routine.
Some of the benefits of functional fitness include increasing ease of everyday movements; increases flexibility, coordination, balance and posture; helps reduce joint pain; reduces the risk of injury; can be tailored to any ability; and builds muscle. Here at Foundry Steamboat, we incorporate three functional fitness workouts a week.
Below is one of the full body workouts we did this month:
For 12 min, do as many rounds as possible of:
- 5 pull ups (modifications: assisted pull ups, ring rows, or bent over rows)
- 10 push-ups (modification: elevated push-ups)
- 15 air squats
- 20 sit ups (modification: crunches)
- 3 – 5 burpees
That’s a wrap on January for the Wellness Program! Stay tuned for what we have going on in February!
Cait Mowris, Wellness Director, Foundry Steamboat
My Son is an Addict
My son is an addict. It's not the first thing you’ll hear me say if you ask me about my kids. Truthfully, I’ve never said it until now. I usually skirt around the subject, saying my oldest son has had some struggles with drugs and alcohol.Not because I am ashamed or embarrassed, but in my eyes, my oldest son is not one thing. He’s a million things — an amazing living, breathing, walking, talking human being with a "heart so big it could crush this town," to borrow a few words from Tom Petty. (For future reference, my mind is prone to bust out in a song lyric at any time.) Yes, I’m his mother and his biggest fan, but I’ve never liked the smallness a label dictates. I don’t even like to label myself as a writer, songwriter, musician, wife, or any other word that defines a role I play. Instead, when someone asks, I say I write stories and songs and do stuff. That pretty much sums it up.
I’ll be the first to admit that I like to look at the bright side. I see the good in others and especially my children. At times, I’ve been accused of being too damn optimistic. But I’m a believer. I know, that's a label, but it’s also what I do. I believe there is always a way, a solution, a miracle waiting around the corner, and that things will get better. This doesn't mean that behind these rose-colored glasses, life is always beautiful. I've spent many sleepless nights and cried rivers of tears. I've also had times when it felt like my heart was physically being ripped out of my chest. But most times, I try to “keep on the sunny side.” I did tell you about the song lyrics. Right?
Being the mother of a son who is an addict has taught me a lot of things. But first, what is an addict anyway? There is such a stigma attached to the word. When I used to hear the word addict, my mind conjured up the image of a guy lying in a dirty New York City back alley, fighting off rats, surrounded by syringes and needles - thank you,Al Pacino. But now, I know better. Addicts are brothers and sisters, sons and daughters, nieces, friends, acquaintances, and ancestors. Many have very successful careers. Some give TED talks, climb mountains, play big stages, and shine bright…at least for a while. Recently, when my son lost a close friend to addiction, I wrote a song to try and bring some comfort into the raging sea of heartbreak.
Some stars shoot across the sky and light the world on fire as they go by
Some fade out of sight, while others still burn bright and keep on shining,
They just keep shining, I’ll shine on for you, and I’ll shine on for me
- lyric from Shine On
Addiction is painful on all sides. It's not something you can sweep under the rug and talk about later or chalk up to “sowing a few wild oats.” I wish I would have known that a long time ago.Addiction is real. It’s not some phase that people go through with a clear beginning and end. It’s a disease, a dragon that can bare its teeth at anytime. And it runs in my family, in my blood, a gene that can be “on or off.” I didn’t know any of this back then.
I just kept believing. I believed my son when he said he didn’t leave the pipe in my glovebox. I believed him when he said he was camping in a blue tent on the Colorado River. I even went to the place where he said he was with a care package of food and supplies and a guitar for him to play. There was no blue tent. The other people camping there said they hadn’t seen or heard of him — I believed them, maybe. For a year, I didn’t know where he was. I thought I saw him everywhere — the face of a homeless man in San Francisco, or hitchhiking on the side of the road. I believed I could help. What I didn’t know was that my love wasn’t enough to save him. He needed more than I could offer.
When he did surface again, I got a phone call from jail. Letters followed, and I began to understand. I’ll never forget the first time I went to visit him and saw him behind the glass, dressed in orange. I couldn’t stop crying. I wish I could have held back the tears and offered an encouraging word, but I wasn't that strong. I just bit my lip, tears streaming down my face. He apologized over and over. I didn’t need an apology. I just wanted him to be okay. I studied his letters and tried to read between the lines. When he decided to goto an addiction/behavior modification treatment center, at a cellmate's suggestion, I took him there. The 24 hours between the time he was released from jail and admitted to the treatment facility felt like an eternity. He was so fragile, fractured, and torn.
As his mother, I wanted to take the blame, and for a while, I did. I wasn't a perfect parent. I have a laundry list of things I could have done differently. I tried to mold my children into what I thought they should be. Ouch, that truth still hurts. To top it off, during a crucial time in his life, I walked out on my marriage of 18 years, shattering the illusion I had created of the perfect "Leave it to Beaver" family. I often wonder why children are given to the young, who don’t know what they’re doing. But as I get older, I realize age doesn't matter all that much. I still don’t have all the answers. I know more things, but for the most part, I’m making it up as I go. However, what I do know is that my children never suffered from a lack of love.
So what has all this taught me about addiction? Forgiveness is key. Always. Every day, all day — especially when it comes to forgiving myself. And to never stop believing. Ever.
Written By:
Trisha Leona Sandora
Words & Music
www.trishaleone.com
At Foundry, we know that addiction is a problem that affects every area of your life and therefore requires holistic solutions. We don’t just teach skills to help you abstain from drugs and alcohol; we teach skills to help you live a happier, more purposeful, more connected life. To learn more, call us at (844) 955-1066.
How to Feel Better by Ending Rumination
You probably know the feeling: you’re a bit bored at work or home, or maybe you’ve just gotten into bed, when some thought pops into your head and you can’t let it go. Maybe it’s something embarrassing you did when you were a child or something you’re worried might happen at some undefined point in the future.
Maybe you start replaying a conversation, thinking about all the things you should have said. The next thing you know, you’ve been rehashing these thoughts for 20 or 30 minutes, perhaps even longer. You haven’t gotten anything done, you haven’t slept, and now you feel more depressed and anxious than you did before.
This is rumination and it’s strongly associated with mental health issues such as depression, anxiety, and PTSD. When you’re recovering from a substance use disorder, ruminating definitely doesn’t help, but it’s also a hard habit to break. The following tips can help you quit ruminating and feel better.
Learn to recognize rumination.
Like other bad habits, you can start ruminating without even being aware of it. You quickly get swept up in your thoughts and are not aware of what your mind is even doing.
If you want to stop ruminating, then you have to learn to notice when you’re doing it. This is a skill called metacognitive awareness — being aware of what you’re thinking about. The first step is to label rumination whenever you catch yourself doing it.
It’s important that you do not scold yourself when you realize you’ve been ruminating. Instead, congratulate yourself for noticing: “Ah, there’s rumination again, good catch!”
Notice your rumination triggers.
Noticing rumination is only the first step. Your real goal is to better understand what’s causing it.
Rumination typically has triggers, just like any bad habit. That is, it doesn’t come out of the blue but rather is caused by something you hear or see — or even a particular train of thought.
When you catch yourself ruminating, notice what you’re ruminating about and notice what triggered it. For example, maybe you were reading an article that mentioned a topic you recently argued with someone about or that reminded you of a bad decision you made, perhaps years ago.
You will probably notice there are only a few topics you get stuck ruminating about and your triggers are likely things closely related to these topics. Once you are aware of your triggers, you can be more vigilant about falling into the rumination trap in the first place.
Distract yourself.
Our minds are very associative and once you fall into the rumination trap, it’s hard to get out just by trying to force yourself to think of something else. If you’re sitting or lying in the same position, in the same room, trying to do the same task, you’ll probably keep getting drawn back into the rumination.
Although rumination has negative outcomes, it is also more interesting to your mind than whatever you’re supposed to be doing because your mind thinks it’s solving a problem. If someone were running toward you and yelling, you would definitely pay attention to them even if you’d rather not have to deal with that situation.
Rumination is similar, except the threat you’re preoccupied with might be far in the past or a hazy possibility in the future.
To get out of that rut, you may have to change more than your focus. You might have to get up and walk around for a while, switch to a different task, go to a different room, or do something that demands more attention than whatever you’re ruminating about.
Maybe get some exercise or play a video game. The more you ruminate on a particular topic, the deeper that groove gets in your brain.
That means you fall into that rut more easily and have a harder time escaping. Distracting yourself will limit rumination and help keep that groove from getting much deeper.
Write down your thoughts.
Writing down your thoughts helps with rumination in several ways. First, it helps you recognize when you’re ruminating, identify your triggers, and distract yourself, as discussed above.
When you write about rumination, you’re automatically enlisting some of your metacognitive awareness. Second, when your mind ruminates, it believes it’s solving a problem, except that it never gets very far.
It just keeps rehearsing the initial steps. Typically, it’s gotten hold of some insight it doesn’t want to forget, so it gets stuck in a loop.
Writing down your thoughts commits them safely to paper so your brain can stop rehearsing it. Writing it down also helps you actually make progress thinking through the problem instead of repeating the first few thoughts.
This helps you process whatever it is you’re ruminating about. If it’s something you’re worried about happening in the future, it can even lead you to some concrete steps that might help you solve the problem and worry less about it.
Practice mindfulness meditation.
Mindfulness meditation is one of the best ways to expand metacognitive awareness, since it’s essentially a practice of spending 20 or 30 minutes a day just watching thoughts and emotions rise and fall in your mind.
With practice, you learn to avoid getting swept up in your thoughts. Mindfulness meditation also helps moderate activity in the brain’s default mode network, which is active during rumination.
Remember that it takes practice.
Finally, keep in mind that getting rumination under control will take practice and persistent effort. Rumination is a habit, probably one that you’ve been doing for years.
Breaking it for good will probably take months. The good news is that every time you catch yourself ruminating and take some definite action to stop it, you’re also sparing yourself a lot of pointless anxiety and self-criticism. After a while, you will notice rumination gradually diminish.
When you’re recovering from addiction, it’s crucial to look after your mental health. Anxiety, depression, PTSD, and other mental health issues are common among people recovering from substance use disorders and they are all conditions highly associated with rumination. Awareness is key, followed by action.
At The Foundry, we know that recovery begins in the mind. That’s why we use cognitive behavioral therapy, dialectical behavioral therapy, mindfulness meditation, and other treatment modalities to help our clients become emotionally resilient. To learn more about our treatment options, call us today at 1-844-955-1066 or explore our website.
Why is Group Therapy So Commonly Used to Treat Addiction?
One aspect of addiction treatment most people are familiar with is group therapy. Every film or TV show about addiction and recovery will have a scene where a character either goes to a 12-Step meeting and shares or participates in a group therapy session in rehab. For many people considering treatment, this might seem a bit intimidating. It’s a bit too much like public speaking and on top of that, the subject of conversation may include your worst thoughts, memories, and emotions. It’s no wonder that people are often hesitant to participate. However, group therapy is a staple of addiction treatment for good reasons. What’s more, once people get started, they usually find group therapy helpful, rewarding, and even enjoyable. Here are some reasons why group therapy is so common in addiction treatment programs.
You’ll See You’re Not Alone
Shame, stigma, alienation, and isolation are among the biggest barriers to recovery for people with substance use disorders. Trauma is perhaps the single element that people with substance use issues have most in common. This could be in the form of childhood abuse or neglect, domestic abuse, sexual assault, or some traumatic event. By some estimates, half of people with substance use disorders also have symptoms of post-traumatic stress disorder, or PTSD.
Addiction is commonly the result of trying to cope with shame. Most people’s instinctive reaction to shame is to try to hide it, bury it, or push it away, but that only makes shame more powerful. The best way to deal with shame is to open up about it in a safe environment, such as individual or group therapy. What makes group therapy especially good for healing shame is that group members quickly learn that they are not alone. Whatever they experienced in childhood, whatever they did during active addiction, there are almost certainly other members of the group who have had similar experiences. Being able to open up about these experiences and know you’re not alone is liberating.
Group Dynamics Give the Therapist Insight into Your Behavior
One of the limitations of individual therapy is that, for the most part, you control what information your therapist has. Even if you aren’t deliberately distorting events that you relate in therapy, you necessarily see things through your own perspective. That limits the information your therapist has to work with. However, in group therapy, the therapist can see how you interact with others. Maybe you have a tendency to be defensive or critical without realizing it. Maybe you are friendly to women but not to men. Maybe you believe you’re hopelessly awkward but in fact are charming. These are things that are far more obvious in real interactions than in the privacy of an individual session.
You Enjoy Social Support
Feeling socially connected is one of the most important parts of a strong addiction recovery. For many people, drugs and alcohol are a way to try to fill a void, which is often caused by a lack of belonging or purpose. There are many different reasons people feel this way and you are likely to find in the group some people who understand.
There are also more concrete reasons social support matters. For one, it creates a greater sense of accountability. People are more likely to show up to sessions, and show up on time, and be engaged if they know other group members are depending on them. In other words, it matters that group therapy is about helping as well as receiving help. Having a connection with the group also makes people a little more reluctant to slip up because they know they will have to tell the group.
Social support has benefits outside of the group as well. One challenge a lot of people face early in recovery, especially as they transition back to regular life, is that they have to distance themselves from friends who drink or use drugs. Sometimes there is stress within the family and they have to work on maintaining boundaries. These kinds of behaviors are easier when you feel like you have people supporting you, even if they aren’t physically with you at the moment.
You Get Many Different Perspectives
Another particular advantage of group therapy over individual therapy is that group therapy gives you many different perspectives. As an expert, your therapist’s perspective may be well informed but your therapist is still just one person. The group will have had many different experiences and will have many different ways of thinking about things. These will sometimes be surprising and illuminating. Problems that seem intractable to you might seem easy to someone else and being open to other perspectives can expand your repertoire of solutions.
You can also get different perspectives on your own behavior. Part of the challenge of resolving interpersonal conflicts is that it can be hard to tell whether we are acting reasonably. Getting feedback from the group is one way to orient yourself and better understand if your attitude is fair. It can also help you understand someone else’s perspective. For example, if you’ve been arguing with your spouse, it’s possible that your spouse can’t explain themselves well and perhaps someone in the group could be a better advocate with less emotional investment.
You Can Practice Vital New Skills
Recovering from addiction is, at its core, about learning a lot of new skills for managing emotions, thinking, and behavior. It’s one thing to know, rationally, how to do these things and another thing entirely to be able to use these skills when they matter. For example, if you tend to explode when you are criticized, that will lead to a lot of unnecessary stress and conflict but it’s also hard to practice responding better in real time. The group is the perfect time to practice these kinds of skills in a safe, moderated environment. If someone gives you feedback you don’t like, for example, it’s a perfect time to practice, perhaps with the help of the therapist, using your strategies for responding more constructively. This is why modalities like dialectical behavioral therapy, or DBT, specifically include group therapy rather than relying solely on individual therapy.
Group therapy can be intimidating at first but most people end up finding it helpful and they even enjoy it. The sense of connection you can find in group therapy is one reason so many people say they’ve met their best friends during addiction treatment. Group therapy heals shame and isolation, it gives your therapist extra insight, it provides social support, and gives you a valuable opportunity to practice new skills. At The Foundry, we use a variety of evidence-based methods, including group therapy and DBT, to provide clients with individualized, holistic treatment. To learn more about our programs, call today at 1-844-955-1066.
When Do You Need More Than the 12 Steps to Beat Addiction?
AA and the many mutual-aid programs they’ve inspired have been helping people get sober since 1935. Working the 12 steps is a time-tested method for quitting alcohol and drugs, and millions of people are now staying sober one day at a time. The social support of mutual aid meetings like AA is especially important, which is why most people go to meetings even after completing professional treatment programs. However, it’s important to remember that 12-Step meetings are just one approach to recovery. Everyone has different needs when trying to overcome addiction. For many people, AA or NA will be all they need. Others may require more help. The following are some reasons you might need something more than your neighborhood 12-Step meeting.
When You’re Facing a Tough Detox
You don’t have to be sober to attend a 12-Step meeting; you only need to want to be sober. Unfortunately, beyond possibly offering some helpful advice, your 12-Step group won’t be able to help you detox. Sometimes, you will be able to tough it out at home, but other times that might be too difficult or too dangerous to attempt. For example, people trying to quit opioids often have a hard time making it all the way through detox because the withdrawal symptoms get too intense. It can be hard to take care of yourself when you’re experiencing what many have said feels like the worst flu you’ve ever had.
If you’re detoxing from a serious drinking problem or a benzodiazepine addiction, your life may even be at risk. Severe alcohol detox, DTs, can come on without warning and lead to death in a small percentage of cases.
It’s hard to know when you might need a medical detox and when you can do it at home. It’s always a good idea to consult with your doctor before deciding. If you have any medical conditions, especially cardiovascular issues or pregnancy, a medical detox is typically a good idea. If you’ve had a difficult time detoxing in the past, it’s likely the next time will be tough too. In general, the longer and more heavily you’ve been drinking and using drugs, the harder detox is likely to be.
When You Have Comorbid Health Issues
As noted above, if you have any medical conditions, it’s best to detox under medical supervision. However, medical issues can continue to be a challenge even after acute withdrawal symptoms have subsided. Many people starting in recovery have problems related to malnutrition, weak immune systems, and other issues related to substance use. Spending some time in a residential treatment program can help you avoid complications and restore your health more quickly. You get healthy meals, plenty of sleep, a bit of exercise, and easy access to medical care, should something go wrong.
When You Have a Co-occurring Mental Health Challenge
Perhaps the most common problem that mutual-aid groups aren’t well suited to deal with is mental health issues. According to the National Institute on Drug Abuse, at least half of people with substance use disorders have co-occurring mental health issues, such as major depression, anxiety disorders, PTSD, ADHD, personality disorders, schizophrenia, and others. Many of these conditions require specialized care and medication. That’s far beyond the support that a mutual-aid meeting can provide.
Trying to get sober without diagnosing and treating co-occurring mental health issues is extremely hard and probably won’t succeed for long. For most people with co-occurring disorders, the mental health issues are the main driver of their substance use. Mental health issues and substance use each tend to make the other worse, so only treating the addiction is not likely to solve the problem for long.
When You Have Trouble Sticking with a Program
Mutual-aid programs can be very effective in helping you to stay sober if you keep going. The problem is that most people don’t keep going. They may go to a few meetings but that’s all. One study¹ found that only about 10 percent of people who go to AA meetings keep going for three months. Some of the features that make AA attractive, such as free attendance, anonymity, and open doors, also make it easy to quietly disappear.
When you invest in a professional treatment program, you are far more likely to stick with it. For one thing, you may actually be in residence, perhaps far from home, so you’re less likely to just stop showing up. You can leave, of course, but your level of commitment is much higher, especially if you’re paying to be there. What’s more, the staff and other clients are more invested in your success. People will definitely notice if you don't show up for group therapy or other activities. You also form connections to others more quickly in treatment and that social bond creates an incentive to stay engaged.
When You Don’t Fit In
There are many effective approaches to addiction recovery, but unfortunately, some people who have succeeded through 12-Step meetings don’t always see it that way. Some groups are fairly rigid and dogmatic, which can put people off. Since 12-Step groups aren’t centrally organized, there is a lot of variation among meetings. However, if you’re in a place without many options, you might have trouble engaging with a group where you don’t feel welcome or comfortable. You may have to explore other options.
Twelve-Step meetings like AA and NA can be a great option for many people who want to get sober, but sometimes meetings alone are not enough. If you might face a hard detox, have co-occurring mental health issues, have had trouble sticking with the program, or you just don’t feel comfortable with the available groups, you might need something more. At The Foundry, we use the time-tested 12-Step principles combined with evidence-based modalities for treating co-occurring issues. To learn more, call us today at 1-844-955-1066 or explore our website.
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6 Tips for Setting and Maintaining Healthy Boundaries in Addiction Recovery
Learning to set and maintain healthy boundaries is an important part of addiction recovery. Maintaining healthy boundaries means that you respect other people’s values and autonomy and you expect them to do the same for you. Unhealthy boundaries are typical in dysfunctional relationships and these are often one of the factors driving addictive behavior.
For example, a physically abusive relationship is a situation where one person uses violence to control the other. This violates their right to personal safety and their right to make their own decisions. What’s more, physical abuse often leads to depression and substance use. If you are in an abusive relationship, the best thing to do is usually just to leave and get as far away from your abuser as possible. This is a very clear boundary, using physical distance. However, other relationships may be more complicated, and learning to maintain boundaries is a healthy behavior to learn in general. Here are some tips.
Know Your Values and Priorities
First of all, if you are going to set boundaries, it helps to know why. Start by identifying your core values, whether they’re family, integrity, honesty, learning, kindness, or whatever else. It might help to take some online tests to help you clarify your values or you may spend some time writing about it. Perhaps look back through the major decisions you’ve made in your life and see what your guiding principles have been.
For example, maybe you turned down a job that paid well because you felt you were being asked to do something dishonest. That indicates that you value honesty above money. That’s good to know and it indicates honesty is a value you are willing to protect. Knowing what’s really important to you can help you figure out where to draw the line and give you a boost in courage when you need it most.
Listen to Your Gut
Another way to identify your values and to recognize when someone might be violating your boundaries is to listen to your gut. We often react emotionally before we fully understand a situation rationally. That doesn’t mean your gut is always right, just that if you feel weird about something, pay attention to the feeling and don’t dismiss it without consideration.
For example, if you feel confused by what someone is telling you, it could be they are trying to manipulate you--a clear violation of your boundaries. Take a step back and don’t make any decisions until you are seeing things more clearly. Or perhaps you just have a bad feeling about a situation. That might indicate that you should move away from that situation. Our instincts have evolved to keep us safe so give them some credit.
Communicate Clearly
No relationship is perfect and there will be plenty of times when you just disagree. Boundary issues don’t always imply sinister intent; often people just go along with things and the other person has no idea they don’t want to do them. This happens every day in big and small ways. It’s your responsibility to be clear about what you want and don’t want.
That means learning to communicate clearly. No matter how well the other person knows you, they aren’t psychic and they may not know what you want unless you tell them. The key is to do it politely. Not every disagreement has to lead to an argument. In fact, most disagreements can be worked out pretty easily if both parties are willing to listen.
Keep in mind that this goes both ways. It’s important to communicate clearly about what you want and it’s also important to listen to the other person and respect their values and autonomy.
Learn to Say No
In many situations, especially when you’re recovering from addiction, learning to say no is a skill in itself and it’s one of the first skills you should learn. When you leave treatment, people may offer you all sorts of things. Since drinking is so common in American culture, there’s virtually no chance you won’t be offered a drink from time to time, usually by people with good intentions. That’s why a polite but firm no is a crucial skill to master quickly.
Work With a Therapist
So far, we’ve discussed some important considerations in setting boundaries, but there may be deep-seated psychological reasons why setting boundaries is difficult for you. If you grew up in an abusive household, for example, or if you’re currently in a codependent relationship. Sometimes people lose touch with their own needs and desires entirely and sometimes they feel like setting boundaries is just impossible for them. If that’s how you feel, you need to talk to a therapist. They can help you figure out what you want and need and help you develop the skills to assert yourself.
Family therapy is also great for this since it focuses specifically on family dynamics, clear communication, and healthy boundaries. Getting the relevant people to work through their relationship issues can make a huge difference. However, not everyone has to participate in order for family therapy to be effective. Just changing the behavior of one or two family members can change the whole family dynamic.
Get Reassurance from Your Support System
Finally, it’s always harder to set and maintain boundaries when you feel isolated. This is especially true when you’re first trying out a new behavior that you’re not really sure about. It feels like a big risk. However, if you have a strong support system behind you, you don’t feel quite so alone, even if your support system doesn’t happen to be with you at the moment.
This is one reason going to 12-Step meetings is helpful, even after you’ve completed a professional treatment program. You may also want to consider attending Al-Anon or Nar-Anon meetings, for family members of people with substance use disorders, since you may fall into that category too. If you do have a family member or close friend with substance use issues, these meetings can give you a different perspective on setting boundaries with them.
Boundaries are crucial not only for recovery but for being your own person and directing your own life according to your core values. Setting and maintaining boundaries means knowing what your values are, listening to your gut, and learning to communicate clearly and respectfully. It’s also important to keep in mind that maintaining values requires practice. You’ll get better the longer you keep at it.
At The Foundry, we know that much of recovery from addiction is about learning practical skills to improve your relationships and manage your behavior. Great relationships are especially important for a strong recovery. We use a variety of evidence-based practices, including CBT, DBT, and family therapy to help you improve your communication and relationship skills. For more information, call us at (844) 955-1066.
Why Is Emotional Intelligence Important for Addiction Recovery?
In recent decades, more people have become aware of the importance of emotional intelligence, and it is especially important for recovering from addiction. While cognitive intelligence can help you get good grades in school and excel in certain jobs, it won’t protect you from developing a substance use disorder. In fact, some studies suggest that IQ correlates with a greater risk of substance use issues.
The problem is that cognitive intelligence has little influence over emotions. And once you develop a substance use issue, you mainly use your intelligence to get more drugs and alcohol. That’s why they often say in AA that “your best thinking is what got you here.” In a way, recovery from addiction is all about strengthening your emotional intelligence. The following are the five standard components of emotional intelligence and how they contribute to sobriety.
Self-Awareness
Self-awareness is the foundation of all emotional intelligence. It means being aware of your own strengths, weaknesses, blind spots, biases, and triggers. It means knowing what your core values are, what you enjoy, and what you don’t. Having relatively good self-awareness is like having a good map of your own mind. It helps you accomplish the things you want to do.
Unfortunately, self-awareness is not easy. As noted above, well all have biases and blind spots and these are usually most extreme regarding ourselves. This is compounded by the illusion that we know ourselves very well. Luckily, you can improve your self-awareness. The best tools for doing that are group and individual therapy.
These provide the rare opportunity to get objective feedback about your personal history, your beliefs, and your thinking habits. Another way to improve self-awareness is just to ask for feedback from people who know you well--friends, family members, coworkers, and so on. However, these people may be reluctant to be too honest, so you have to make it clear that you’re trying to better understand yourself, including your weaknesses.
Self-Regulation
Self-regulation is when you put your self-knowledge to good use. It’s the ability to keep yourself from lashing out in anger or from pouring a drink when you feel stressed. It’s the ability to cope with feeling overwhelmed or comfort yourself when you’re feeling anxious.
When you know yourself, you know what kinds of situations are likely to trigger cravings and which people you have trouble saying no to. Self-regulation is the main area where the rubber meets the road in addiction recovery, where the self-discovery you did in therapy is put to practical use improving your real-life behavior.
Self-regulation, like self-awareness, is a never-ending process and each depends on the other. Again, therapy is the single most powerful way to improve self-regulation. You learn many cognitive and behavioral strategies to help you cope with challenging emotions and make better decisions.
Some therapeutic methods, like dialectical behavioral therapy, or DBT, specifically use group sessions as a safe space to practice new skills before you have to use them in the wild. For example, it’s a good place to practice hearing constructive feedback without becoming angry or defensive.
Motivation
Motivation is being able to motivate yourself and others to do what needs to be done. In addiction recovery, self-motivation is most important, but it can also be a way to support fellow group members and possibly even mentor others later on. People often start out in recovery feeling motivated because they are desperate for change. However, motivation often wanes as people encounter unexpected challenges or start to feel complacent about recovery. Knowing how to motivate yourself can make the difference between sticking to your recovery plan and gradually sliding toward relapse.
Motivation is mainly about three factors: remembering why sobriety matters to you, remembering how bad things were when you were actively addicted, and overcoming your doubts about whether you can succeed. There are various ways to address each of these but a good place to start is by connecting sobriety to your highest values. Having a why can keep you going through tough times.
Empathy
Empathy is the ability to put yourself in someone else’s place, to be able to have some idea of what they’re feeling and thinking. It’s the basis of compassion, which is empathy plus the desire to relieve someone’s suffering. In the context of addiction recovery, empathy is most important for its role in strengthening relationships--both with friends and family and with your sober network. The more connected you feel to others, the easier it is to stay sober. Socially connected people feel less stressed, less lonely, more accepted, and more accountable.
Increasing your empathy is mainly a matter of making a consistent effort to understand other people’s perspectives. This is especially important for people you don’t especially like or get along with. It helps to start by identifying the things you have in common. For example, you both want to be happy, you don’t want to be in pain, you want to feel like you matter, and so on. Recognizing these universal needs can help you understand what other people are going through.
Social Skills
Social skills are built on empathy and they are important for many of the same reasons as empathy is important. However, just as self-awareness is the foundation of self-regulation, empathy is the foundation of social skills. Much of our stress in life comes from interpersonal conflict, and much of that comes from poor communication. By improving your communication and conflict resolution skills, you can eliminate a lot of stress and irritation.
Improving your social skills is a huge subject, but it all starts with being a good listener. Give the person you’re talking to your undivided attention--which means put down your phone for a minute. Use reflection to show you’re listening and figure out whether you’ve understood correctly. Reflection usually involves phrases like, “So, what you’re saying is--” Validate what the person is saying and try to understand points of confusion or ambivalence.
Although some people are born with more emotional intelligence than others, we can all improve our emotional intelligence. What’s more, some people are stronger in some areas than others. You might have loads of empathy but poor self-awareness or vice versa. Correcting your weaknesses can help you have a better, longer recovery and be happier overall.
At The Foundry, we believe that overcoming a substance use disorder is really part of the larger project of living a better life. We use methods like DBT, group therapy, and mindfulness meditation to help our clients live fully realized lives, free from drugs and alcohol. For more information about our treatment options, call us at (844) 955-1066.
How to Write an Intervention Letter That Makes a Difference
When you have a loved one with a substance use disorder, sometimes you get to a point where you’ve done all you can to encourage them to get help and all that’s left is to stage an intervention before it’s too late. If you do decide to stage an intervention, it’s essential to do it with the help of an intervention specialist, someone who has training and experience in running interventions.
There’s a lot more to it than just getting everyone together in a room and asking the person to get help and the specialist can help with the planning and facilitation. Everyone participating in the intervention will be asked to read an intervention letter. There are several reasons it’s important to write a letter rather than just making it up as you go.
First, an intervention is a form of public speaking with pretty high stakes and you don’t want to get stage fright and forget what you intended to say. On the other end of the spectrum, you also don’t want to start going off on tangents and taking up everyone else’s time. You want your remarks to be focused and effective. Finally, an intervention is an emotionally charged situation. You want to say what you have to say without getting drawn into arguments that might sabotage the whole process. The following are some tips to help make your intervention letter as effective as possible.
Start From a Place of Love and Support
First, make it clear that the reason you’re participating in the intervention is that you love the person, you’re worried about them, and you want to help them. None of you would be there if that weren’t true, but your loved one might not see it that way. Their defenses will probably be up and you’ll want to do what you can to establish that you’re on the same side. It’s often a good idea to share a happy memory of the person or describe something about them or something they did for you that you’re genuinely grateful for.
Say That Addiction Is a Disease and Treatment Is Possible
The next thing is to make it clear that you see a clear difference between the way your loved one is really and how they act while in the grip of addiction. Make it clear that you understand addiction is a disease, that it’s not their fault, and that treatment is possible.
Describe Specific Times When Drugs and Alcohol Caused Problems
The main event of an intervention, the part we’re all familiar with, is when you describe the negative consequences drugs and alcohol have had on your loved one and the people they care about. This can easily turn into a laundry list but there are several important factors to keep in mind if you want your letter to make an impact. First, only describe events that you have firsthand knowledge of.
These should be things that affected you directly or that you personally witnessed. This helps to avoid credibility issues that may arise if you relied on secondhand accounts or rumors. Second, there is a room full of people waiting their turn to speak and they’ll probably cover those other incidents themselves.
Next, be sure to stick to facts. Avoid generalizations, value judgments, and attributing motives to your loved one. Again, these all open the door to arguments and rationalizations. The idea of an intervention is that the accumulation of hard facts gradually becomes overwhelming and undeniable. Avoid statements like, “You’re always getting drunk and yelling at me and the kids.”
Instead, say something like, “The police have been called on us three times this year and all of those times, you had been drinking.” You might want to start by brainstorming all the ways drugs and alcohol have hurt your loved one and then narrow it down to three to five of the most potent incidents to include in your letter.
Ask Them to Accept Help
After you have described exactly what addiction has done to your loved one, as well as their friends and family, reiterate that you believe addiction is a disease, one that experience shows they can’t deal with alone and ask them to accept help. Affirm that they can’t keep going on like this but that life can get better with treatment.
State the Consequences of Not Accepting Help
An ultimatum is only advisable in a small percentage of cases. Your intervention specialist will determine whether you should include consequences for your loved one refusing help. However, if you do include an ultimatum, you have to be prepared to follow through.
If you’re telling your child, “If you don’t get help, I’m not going to keep paying for college and I’m not going to support you financially,” then you have to follow through, or else it will undermine any future efforts you make to persuade them to accept help. They’ll know your threats are empty and they can do what they want.
Get Feedback and Make Revisions
Finally, don’t be satisfied with the first draft of your letter. To paraphrase Hemingway, the first draft of everything is, well, not good. After you’ve written your first draft, put it away for a day or two, if possible, then read it aloud to yourself. This will make any mistakes or awkward phrases jump out at you. This is especially important because the ultimate purpose of the letter is for you to read it out loud, so make it easy on yourself.
Next, show it to some people whose judgment you respect and see if they have any feedback. Don’t take criticism personally; keep in mind you’re all working together to try to help your loved one. Finally, make sure to get some feedback from your intervention specialist. Ideally, you will do a full rehearsal so you can all read your letters and get feedback, but at the very least, they should be able to read it over and give you suggestions. Keep in mind that this person has a lot of experience in interventions and has most likely been the subject of an intervention themself, so their feedback is especially valuable.
An intervention led by an experienced specialist has a good chance of getting your loved one into treatment. You can do your part by writing a compelling letter and being a team player. Always write from a place of love and support and when discussing the consequences of your loved one’s substance use, stick to undeniable facts.
It’s always hard to see a loved one struggle with a substance use disorder but life can get better. At The Foundry, we know that evidence-based treatment, healthy lifestyle changes, and family support are keys to a sustainable recovery from addiction. To learn more about our approach to treatment, call us at (844) 955-1066.
6 Ways to Deal With Boredom in Addiction Recovery
Boredom during addiction recovery is both common and dangerous. There are several reasons boredom is more common when you’re starting recovery. First, you may discover that you suddenly have a lot of extra time on your hands and you’re not sure what to do with it. Most people don’t realize how much time drugs and alcohol can devour. You may also be trying to distance yourself from friends who use drugs and alcohol, so your social activity may be temporarily diminished.
Boredom is also amplified by what’s going on in your brain when you first get sober. When you use drugs and alcohol, you’re essentially overclocking your dopamine system and this may go on for years or decades. When you quit, your brain is underwhelmed by things that might normally be interesting and enjoyable. Your brain is only sensitive to things related to drugs and alcohol. As a result, a lot of things will seem boring during the time it takes your brain to recalibrate.
This can be dangerous because boredom is stressful and during active addiction, it’s a problem you likely solved with drugs or alcohol. Therefore, it’s important to learn to deal with boredom in addiction recovery. Here are some tips.
There Is No Quick Fix
These days, most of us immediately reach for our phones when we feel the slightest bit bored but this is really only a superficial solution. It turns down your boredom from a distressing eight to a tolerable six. As a result, you may end up wasting hours doing a moderately boring activity like scrolling through Facebook or Reddit rather than doing something that might actually be fulfilling or productive. These kinds of time-wasters are fairly mind-numbing and will probably only make you feel more agitated in the long run.
What Is Boredom?
Keep in mind that your boredom may be trying to tell you something. Your problem is usually not that you have nothing to do, but rather that no available option seems appealing, engaging, or satisfying. Your brain may be trying to tell you something. Perhaps your usual activities don’t promote ends you really care about or perhaps your values or priorities have changed in ways you haven’t acknowledged. Boredom is an opportunity to think these things over and possibly consider new directions. Just be careful that you don’t fall into negative rumination.
Examine Your Thinking About Boredom
Boredom is not fundamentally different from any other challenging emotion. It’s typically some mix of restlessness, dissatisfaction, and lethargy. You want to do something but you’re not sure what. You can cope with boredom and the distress caused by boredom using the same techniques you would use to cope with other challenging emotions like anger or anxiety. If you have been through an addiction treatment program, you probably learned quite a few of these techniques while participating in cognitive behavioral therapy or dialectical behavioral therapy.
One common approach is to examine your underlying assumptions. For example, you might have trouble engaging with an activity if you’re thinking something like, “I’ll never get better at this,” or “there’s no point in doing this anyway.” Or perhaps you’re feeling distressed because of how you think about boredom, maybe something like, “It’s unfair that I feel bored; I shouldn’t feel this way,” when in reality, everyone feels bored occasionally. Spotting these faulty beliefs and challenging them can help you feel less bored or at least less bothered by boredom.
Do Something Boring
This one seems paradoxical, but if you try it, you might find it helpful. Part of the reason boredom is irritating is that we do something with the expectation that it will be fun and interesting but then it doesn’t deliver. However, when you vacuum the living room or put away your laundry, you don’t expect it to be fun; you just want the result. If you’re bored and nothing seems to engage your attention, pick something on your to-do list and do it. You may still find it boring but you’re bored anyway and this way, you’ll at least get something done. What’s more, you may find that doing something--anything--gets you out of your rut.
Rearrange Your Schedule
Occasional boredom is unavoidable. Maybe you’re stuck in another pointless meeting at work or your dentist is running behind schedule. However, if you’re frequently bored, you may not have enough to do. See if there’s something you can add to your schedule to keep you a little more busy--a 12-Step meeting, a standing coffee date, a workout, an art class, whatever. The trick is to structure your days so that you have enough to do that you’re not bored but not so much to do that you feel stressed and overwhelmed.
Set a Timer
Finally, when nothing seems satisfying, try setting a timer for 10 minutes or so and sticking with an activity for the whole time, even if it feels tedious and pointless at first. Many activities, especially complex and productive activities, take a certain amount of effort and focus for them to be engaging. It may take a few minutes to get into a novel you’re reading or to remember where you left off on a project.
If you give up after a couple of minutes of feeling disinterested, you’ll never get into it. Sometimes you just have to persist until you overcome that initial resistance. Try picking something you want to do and sticking with it for a certain length of time no matter what. If you’re still not into it after 10 or 15 minutes, try something else.
Boredom is a real problem in recovery, but it’s no different from other challenging emotions. Remember that, like other emotions, boredom is just information. It’s an opportunity to think things over and it doesn’t have to be distressing. It can also be an opportunity to do something useful and to practice overcoming inertia.
At The Foundry, we understand that recovery from addiction isn’t just about abstinence from drugs and alcohol; it’s about living a happier, more fulfilling life. We use a variety of proven methods to help our clients tolerate and manage stressful emotions as part of a holistic treatment program. To learn more, call us at (844) 955-1066.
How Do You Care for Yourself When a Loved One Has a Substance Use Disorder?
It’s hard when you have a loved one who is struggling with a substance use disorder. Not only are you constantly worried about their health and welfare, but their substance use and resulting behavior probably affect you directly in various ways. They may get belligerent, ask to borrow money, keep strange hours, bring around suspicious people, and disrupt your life in countless other ways.
You want to help them but they may not be ready for help yet. The situation is a source of chronic stress as you try to deal with your own conflicting motivations. If you have a loved one with a substance use disorder, the following are some ways to take care of yourself.
Know That It’s Not Your Fault
First of all, know that whatever struggles your loved one is dealing with, it’s not your fault. Addiction is complex, typically involving genetic factors, mental health issues, childhood environment, or trauma. Sometimes these things combine in just the wrong way and most of the relevant factors are beyond anyone’s control.
Maintain Healthy Boundaries
Maintaining healthy boundaries is good for both of you. Healthy boundaries mean you expect your loved one to respect your values and autonomy and you respect theirs. Healthy boundaries are also a safety issue. If your loved one is going to live with you, they need to respect certain rules, like not bringing drugs or alcohol into the house, not bringing people over, and so on. They also need to respect you and your property by not trying to manipulate you, lie to you, or steal from you.
Boundaries are a way of protecting yourself and a way of not enabling their addictive behavior. Maintaining healthy boundaries may also be a way of improving the situation. Dysfunctional family dynamics, including poor communication and weak or nonexistent boundaries, often contribute to addiction.
Stay Healthy
Dealing with a loved one’s addiction can wear you down and take a toll on your health. Chronic stress produces hormones like cortisol and adrenaline that weaken your immune system and make you more vulnerable to various health issues over time.
To reduce stress and maintain health, three things are most important: sleep, diet, and exercise. Try to get at least eight hours of sleep every night. Even a modest sleep deficit can lead to increased anxiety, poor concentration and memory, poor planning, and lack of self-control. Over a longer period, a sleep deficit increases your risk of major depression and anxiety disorders.
Diet is the next important aspect of staying healthy. There are now many studies connecting a good diet with better mental health. One meta-analysis with data from more than 45,000 participants found that a healthy diet significantly reduces your risk of depression. Healthy diets in the various studies typically included mostly whole foods such as fruits, vegetables, and whole grains, with very little processed grain, meat, or sugar.
Exercise is the third leg of the stool. It improves your physical health, especially your cardiovascular health, and helps you maintain a healthy body weight. Perhaps more importantly, it helps improve your mental health, particularly by making you less reactive to stress. All you really need is to walk 30 minutes a day to notice improvements.
Find Ways to Relax
Some people have trouble relaxing because they feel like it’s just doing nothing. However, relaxation helps you reduce stress and recover from the stress of the day. Find something that works for you whether it’s meditating, listening to music, reading, or taking a hot bath or shower. Schedule some time to relax every day.
Talk to a Therapist
Having a loved one with a substance use disorder is a difficult situation to deal with. You may have trouble dealing with guilt or setting boundaries. You may have trouble coping with the associated stress or communicating effectively. A therapist can help you with all of these issues.
As noted above, family dynamics often drive addiction and it’s possible that by improving your communication skills, learning to set and respect boundaries, and resolving your own issues, that you might have a positive effect on your loved one.
Seek Social Support
Finally, seek social support. One of the hardest things is feeling like you are dealing with this situation on your own. People with substance use issues will sometimes deliberately try to isolate you as a means of control. Connect with others who are facing the same challenges.
Consider attending Al-Anon or Nar-Anon meetings in your area. You can talk to people who have been through the same thing and understand. Having that sense of connection makes you feel less stressed and more confident about dealing with the challenges related to your loved one’s addiction.
Having a loved one with a substance use disorder is always a difficult situation. It’s hard to know to help without enabling. Many people feel personally responsible for their loved ones’ addiction and recovery and the ongoing stress can have a serious effect on your health. While it’s great to want to help your loved one and encourage them to get help, remember that ultimately, they have to make their own decisions and that you can’t help them if you are sick and depressed. At The Foundry, we know that family is one of the most important elements of a strong recovery and we want you to play an integral role in your loved one’s treatment. To learn more, call us at (844) 955-1066 or explore our website.
Five Common Misconceptions About Mindfulness in Addiction Recovery
In recent decades, meditation — especially mindfulness meditation — has gone from a sort of fringe practice to the mainstream. Workers practice mindfulness to boost their productivity and reduce stress, and mental health professionals regularly incorporate it into their treatment methodologies. Mindfulness is an integral part of dialectical behavioral therapy, or DBT, a method of therapy used to treat tough conditions like borderline personality disorder, eating disorders, and suicidal depression. Mindfulness can help people cope with physical pain and emotional distress.
It can give them insight into their thinking and behavior. While mindfulness is frequently in the media, there are many persistent misconceptions about it. This is partly due to conflicting information and partly due to people conflating mindfulness with other forms of meditation. Here are some popular misconceptions about mindfulness.
“Mindfulness means having no thoughts.”
Perhaps the biggest misconception about mindfulness and meditation in general is that the goal is to empty your mind entirely. This may even sound pretty appealing. If you struggle with any mental health issue, you may feel like your thoughts are constantly attacking you and you would welcome even a temporary break from your own mental chatter. Unfortunately, mindfulness doesn’t work that way. For one thing, stopping your thoughts is nearly impossible. Thinking is what your brain does.
For another thing, flipping the “off” switch is not necessarily the best way to deal with painful thoughts and emotions. On the contrary, sometimes the best thing you can do for yourself is to become more aware of your thoughts and emotions. This way, you can better distinguish between challenging emotions and you have more insight into how thoughts and emotions are connected. Our most challenging emotions are often caused by irrational thoughts. Seeing your mental life more clearly is a big asset in therapy.
Finally, while mindfulness meditation doesn’t stop your thoughts, it does change your relationship to your thoughts. We tend to take our own thoughts far too seriously. In reality, thoughts are sort of like guesses about the world. Instead of reacting to them as if they are all true, we should ask whether they are true. Mindfulness helps you take a more realistic view of your own thoughts.
“Mindfulness means blissing out.”
While there are forms of meditation that are intended to help you cultivate certain states of mind — including bliss — mindfulness is not one of them. The problem with blissing out is that at some point, you have to come back. In that way, you would be substituting the escapism of drugs and alcohol with the escapism of mediation.
Mindfulness is rather about cultivating awareness and acceptance. Research shows that people who are more accepting of their negative emotions are less likely to suffer difficulties like depression as a result of emotional stress.
“Mindfulness makes you passive.”
One criticism of mindfulness you often hear is that it makes you passive. Since the whole point is to let go of attachments, be less judgmental of yourself and others, and be more accepting of situations beyond your control, it’s easy to make the mistake of thinking that you might become inert or willing to accept bad things that you might be able to change.
However, that’s not quite how mindfulness works. There’s a difference, for example, between being judgmental and having judgment. The former is a sort of ego-reinforcing exercise and the latter is a form of discernment. Often, our behavior and emotional reactions result from years of habit and conditioning and we aren’t even aware of it.
This is perhaps nowhere more obvious than in addiction. Mindfulness allows you to distinguish between what you really want for yourself and others instead of allowing yourself to keep going on autopilot, which is really far more passive.
“Mindfulness is just a way to relax.”
If you look at a group of people practicing mindfulness meditation, it probably seems very peaceful. They’re all sitting there quietly, relaxed, perhaps with their eyes closed. Indeed, mindfulness meditation can be quite relaxing and practice even begins with some deliberate relaxation. Even if mindfulness meditation were just a way of relaxing for 30 minutes a day, you would probably still get a lot of benefit from it.
However, there is far more to it than that. As discussed above, mindfulness is more about becoming aware and accepting whatever is going on in your mind. This is quite often the opposite of relaxing and can be quite intense. When your defenses are relaxed, troubling thoughts, emotions, and memories might come up, in which case, the last thing you are thinking about is relaxing.
This is a space where you can experience these things and learn not to be afraid of them. This is also why it’s typically a good idea to learn mindfulness meditation under the guidance of a trained instructor or therapist, who can help you out when troubling emotions and memories arise.
Mindfulness is just something to do when you feel like it.
Finally, a lot of people seem to have the idea that mindfulness meditation is something you do intermittently as needed, the way you might take the occasional mental health day off work or bathe your dog. To get the most out of mindfulness meditation, you need to practice every day, even if it’s just for a few minutes. Our brains are highly adaptable, but they only change through persistent effort.
Occasional meditation might be a nice thing to do on a hike or after a stressful week, but it won’t change your relation to your thoughts. The real value of mindfulness is being more aware and less reactive, and that takes consistent effort, especially on the days when you don’t feel like it.
Mindfulness is everywhere these days, but it is often mischaracterized and therefore generally misunderstood by the public. Mindfulness isn’t thoughtless, blissing out, or passivity. Nor is it a panacea for everything wrong in your life. It can help you become more aware of what’s going on around you and inside your own head, making it great for addiction recovery because it can improve your relationships and make you more aware of the connections between your thoughts, feelings, and behaviors. At The Foundry, mindfulness is one of several modalities we use to help our clients break their dependence on drugs and alcohol. To learn more about our program, call us today at (844) 955-1066 or explore our website.
Why Don’t People Seek Help for Addiction?
If you have a loved one with a substance use issue, it can be hard to understand why they won’t get help. It may be obvious to everyone that their drinking and drug use is having a negative effect on their lives and the lives of everyone around them, but they still refuse to do anything about it. If you care about someone, it’s important to encourage them in a supportive, nonjudgmental way to get help for addiction. To that end, it helps to understand some of the most common reasons people give for not seeking help, as identified by the National Survey on Drug Use and Health.
Most Don’t Believe They Have a Problem
Of all the people with substance use issues of various degrees, relatively few seek help and even fewer get the help they need. Of the people who never get help, more than 95 percent just don’t believe they have a problem. Why they believe that is a whole other issue. Many could be in denial. It’s hard to come to grips with the idea that you’ve lost control of your substance use and that it's a problem that you can’t solve on your own.
Rationalization is also a defense mechanism that protects addictive behavior. The remaining five percent of people know that drugs and alcohol have become a problem but they either haven’t sought help or they have sought help but were unable to get it for some reason. The remaining obstacles apply to both groups, although not necessarily in the same order.
Many Just Aren’t Ready to Quit
Of people who know they have a problem but don’t get help, the bigger group is the one comprising people who know they have a problem but haven't sought treatment. This can be incredibly frustrating for loved ones because it seems so obvious that if drugs and alcohol are a problem, you should seek help to quit. However, it’s crucial to understand your loved one’s ambivalence.
If they know their substance use is hurting them but they keep doing it anyway, there is probably a reason. Often, people with substance use issues are self-medicating for trauma or mental health issues. They feel like getting sober would deprive them of their only coping mechanism. Whatever their reasons, it’s important to listen and try to understand.
Cost Is Often an obstacle
We tend to think that addiction treatment is only for the rich and famous. We hear about celebrities doing long stints in rehab and assume it’s not for regular people. However, treatment is more affordable than most people realize. First, there is a continuum of care, ranging from outpatient services to extended inpatient treatment and most people can afford some level of professional care.
Even if it’s not the level of care you think you need, it’s important to know that any amount of work put towards recovery is worth it in the end. If you can only afford to go to 12-Step meetings, then do that and supplement with therapy if necessary. Many therapists work on a sliding scale for people who need it.
Second, there are more ways to pay for treatment than there have ever been. Most insurance will pay for at least some of treatment and quality treatment centers typically accept several forms of insurance. Recent changes in the law also allow federal money, such as from Medicare and Medicaid to be used for more addiction treatment options. Before you assume you can’t afford treatment, call some programs you like and see if they’ll work with you.
Many Are Afraid It Will Affect Their Jobs
There are several ways that treatment might affect your job. The most obvious is that people are afraid they’ll get fired for taking a month or more off of work to get treatment. According to the Family Medical Leave Act, your employer can’t fire you for taking up to 12 weeks off for addiction treatment. That doesn’t protect you from violations such as drinking or using drugs on the job, but it does guarantee time off for treatment.
Many people can’t afford to take time off work, even if they can afford treatment. In that case, it’s important to be aware that most treatment options don’t actually require you to miss work. An intensive outpatient program, for example, allows you to live at home and work while still receiving a high level of care.
The Stigma of Addiction Is Real
Many people are just afraid of being stigmatized as an “addict.” They don’t want their friends, neighbors, or coworkers to know they have a problem. Unfortunately, addiction is a progressive disease and at some point they will likely find out due to circumstances beyond your control. Declining work performance might lead you to lose your job, for example, or you might get a DUI.
It’s better to address the problem on your own terms. Keep in mind that addiction treatment programs have to follow the same strict privacy rules as hospitals and doctors offices, so there’s no reason anyone needs to know you’re getting treatment.
It’s Hard to Know Where to Get Treatment
These days, it feels like we’re constantly inundated with ads for addiction treatment. There are more than 14,000 addiction treatment facilities in the US and it can be hard to choose. Many of these facilities are mediocre and some are really bad. If you want your loved one to get help, you’re probably going to have to do most of the research to find them a good program. Look for accreditation, qualified staff, and evidence-based treatment methods. Good programs will want a lot of information about potential clients to know whether they are a good fit.
Some Want to Handle It on Their Own
Finally, some people don’t seek help because they think they can handle the problem on their own. This is another form of denial, since addiction is typically characterized by trying to quit but being unable to. When someone insists on handling it on their own, they are either stalling or they are slightly delusional about the amount of control they have over their situation.
As they often say in AA, your best thinking is what got you here. If you want to get sober, you will have to tolerate some level of discomfort and loss of control in the short term.
There are many reasons people don’t seek help for addiction; these are just some of the more common ones. When encouraging a loved one to seek help, it’s important to listen without judgment and try to understand what substance use does for them, what’s stopping them from getting help, and what might motivate them to get sober. At The Foundry, we know that every client is different and that individualized care is essential to long-term success. To learn more about our treatment programs, call us at (844) 955-1066 or explore our website.
Six Ways to Boost Your Willpower for Addiction Recovery
Most people vastly overestimate the role of willpower in addiction recovery. They assume that staying sober is just a matter of gritting your teeth and pushing through. In reality, addiction is typically caused by a combination of factors including genes, childhood environment, trauma, and mental health issues. The root causes of addiction have to be addressed for recovery to succeed. Saying willpower is all you need to recover from addiction is like saying willpower is all you need to recover from diabetes.
However, willpower does play a role. You need a bit of willpower to use your cognitive therapy skills, go to meetings when you really don’t feel like it, and do the other things in your recovery plan. While treatment and a recovery plan are what really help you recover, willpower can help you stay engaged. The following are some tips to give you a bit of extra willpower when you need it.
Exercise your willpower muscle.
For a while, there was an idea going around that willpower is a finite resource that you have to conserve throughout your day. While this is true in the short term — just as you might be tired after climbing a few flights of stairs — in the long term, the more you use your willpower, the stronger it gets. Just like how taking the stairs will get you into better physical shape in the long run, working your willpower muscle will increase your self-control.
For example, one study asked smokers to engage in activities that required some degree of willpower — either refraining from eating sweets or squeezing a hand gripper — for two weeks, while a control group was assigned tasks that didn’t require willpower. It turned out that the group that had performed tasks requiring willpower were more successful at quitting smoking.
You can easily apply this principle to your own life by making it a point to do small, slightly irritating tasks. You might give up sweets, like in the smoking study. Alternatively, you might make it a point to improve your posture or brush your teeth with your non-dominant hand. The point is to practice doing things that are slightly uncomfortable and that you would rather not do. Be sure to give yourself a bit of rest between tasks that require willpower, so you have time to recover.
Clean your house.
Cleaning your house is surprisingly good for boosting willpower. First, it’s an excellent way to strengthen your willpower muscle, since no one ever really feels like taking out the trash or washing the dishes. Keeping a clean house provides many small and useful ways to build your willpower.
However, a cleaner environment also appears to boost your willpower even if you weren’t the one to clean it. One study² put some participants in an orderly environment and others in a messy environment, then asked them to make various choices. The participants who were in a more orderly environment were more likely to choose healthy snacks and donate money. Having a clean house might give you the extra bit of willpower you need to exercise or eat a bit healthier.
Get in touch with your values.
Nietzsche famously said that whoever has a why can endure any how. One of the biggest challenges to our willpower is when we face a choice that appears not to have any stakes. For example, you know that one cookie won’t really make a difference in the scheme of things, and since it doesn’t matter, you might as well eat it. Skipping one 12-Step meeting is probably not going to sink your recovery.
However, these things add up. That’s why it’s important to identify your most important values and connect your daily activities to those values. So, for example, a lot of people decide to get sober for the sake of their families. If that has been part of your motivation, as well, keeping “family” in mind can help you overcome whatever resistance you’re feeling when you’re trying to decide whether or not to attend your 12-Step meeting today.
Use your willpower where it will do the most good.
In addition to strengthening your willpower through exercise and other things that can give it a boost, be sure you’re using your willpower to your best advantage. For example, it’s much easier to use your willpower to take a different route to work every day than it is to pass by the bar and not stop. It’s easier to go past the bar than it is to go in but not order a drink, and so on. Use some foresight and strategy so you can avoid the need for herculean displays of willpower.
Create healthy habits.
Often, what looks like willpower is just a matter of good habits. Most of our behavior is habitual to some degree, so use that to your advantage. When creating a new habit, it’s important to link it to an existing habit, start small, and only create one new habit at a time. So, for example, if you want to start exercising regularly, start by tying it to something you already do every day, like waking up or coming home from work.
Say you come home from work, change into your exercise clothes, and walk for five minutes. After a month or two, this will become automatic and you won’t have to use any willpower to get your daily exercise.
Spend time with the right people.
You can only expect to do so much on your own. Your motivation and willpower are always stronger at some times and weaker at others. Having the right people around you can get you through rough spots by keeping you focused on the right things and holding you accountable. In the context of recovery, for example, the camaraderie of your 12-Step group can help keep you engaged even when you have other things on your mind. It’s essentially a way of outsourcing your willpower to get you through tough times.
No one recovering from addiction should be relying entirely on willpower, but it certainly can help you stick to your recovery plan. Your beliefs about willpower matter too; if you believe your willpower will run out, then you won’t have as much. Otherwise, it’s important to build your willpower in small ways, remember why you’re exercising your willpower to begin with, create healthy habits, and find supportive people. At The Foundry, we know that addiction is complex and that overcoming it is about creating a healthier, more fulfilling life. To learn more about our treatment options, explore our website or call us today at (844) 955-1066.
Nine Common Mistakes to Avoid in Addiction Recovery
Recovery from addiction is complicated. You have to learn new coping skills, make new friends, make lifestyle changes, and other big changes in a relatively short period of time. There are plenty of chances to make mistakes, especially early on. The good news is that these mistakes don’t have to derail your recovery.
You can avoid many of them, if you know to watch out for them. If you do make mistakes, you can usually get back on track if you catch them early enough. The following are some of the more common mistakes people make in addiction recovery.
Thinking You Can Do It Alone
Perhaps the hardest step is admitting you have a problem, but it’s also hard to ask for help. Many people admit they have a problem with drugs or alcohol, but they want to deal with it on their own. This is usually a bad idea. The thinking that got you into addiction is unlikely to get you out. At the very least, you would benefit from social support like what you would find at 12-Step or other mutual-aid meetings. Additionally, many people need much more support and guidance, such as from a therapist or an addiction treatment program.
Not Treating Mental Health Issues
When most people decide to get help for a substance use issue, the first thing they think of is going to a 12-Step meeting. This is a great first step, and groups like AA and NA have helped millions of people get sober over the decades. However, it’s also important to be aware that most people with substance use disorders also have co-occurring mental health issues such as major depression, anxiety disorders, personality disorders, PTSD, and others. If you try to get sober without addressing these issues, it’s going to be much, much harder.
Expecting Too Much Too Soon
Recovery from addiction is possible — and even likely, with the right help — and life will certainly get better when you’re sober, but it won’t happen all at once. It takes time to form new habits and get used to different ways of thinking. It also takes time for your brain chemistry and body to adapt to life without drugs and alcohol. The early months are typically challenging, and often uncomfortable.
If you expect life to turn around right away, you’ll likely be disappointed. You should probably expect to notice a difference by the end of the first year of sobriety, and then again at five years. In the meantime, you just have to commit to the process.
Comparing Your Progress to Others
It’s normal to want to know how your recovery is progressing, but comparing your progress to others is counterproductive. First and foremost, these comparisons are never accurate. Everyone in recovery is facing different challenges and you only know what others allow you to know. Also, recovery is a cooperative effort. Everyone benefits when they support each other, but making comparisons turns it into a competition. It’s hard to celebrate other people’s successes when you feel like they come at your expense.
There’s plenty of sobriety to go around. Finally, something about the act of comparison itself makes you less happy. It’s far better to judge your progress based on your own goals and values, as well as whether you did better today than yesterday.
Dating Too Soon
Most experts typically recommend that you have a solid year of recovery before you think about dating again. This can be challenging, since substance use issues typically first appear in early adulthood, when people are dating most actively. However, there are good reasons to hold off. First, it distracts from recovery.
Dating can be stressful and time consuming, and if you meet someone you like, you are likely to prioritize that person over recovery. That may be fine as long as things are going well, but it can be a huge liability if the relationship starts having problems. What’s more, people often fall back into unhealthy relationship patterns if they start dating again too soon. A year seems like a long time, but it’s really not.
Thinking You’re Cured
It’s easy to get complacent after a while if recovery seems to be going well. You might start to cut corners like skipping meetings or neglecting other parts of your recovery plan. You might even start to think it would be ok to have a drink every once in a while.
This is much like when people stop taking their medication for a mental health issue because they feel good. You feel good because you’re taking care of yourself, so it’s important to keep doing what you’re doing. Addiction is a chronic condition, and you’ve got to stick with your recovery plan.
Drinking
If you’re recovering from alcohol use disorder, drinking is an obvious blunder, but many people in recovery don’t see alcohol as a serious problem. They may have issues with cocaine or opioids and see alcohol as more or less incidental. However, alcohol is often a powerful trigger, since most people combine drugs and alcohol. Not only that, alcohol impairs your judgment and self-control, making you more vulnerable to relapse. If you’re recovering from a drug use disorder, it’s important to stay away from alcohol, too.
Hanging Out With the Same People
We are all more vulnerable to peer pressure than we like to think. Even if your friends who drink and use drugs don’t pressure you to use, just being in that environment can trigger cravings and make it easier to relapse. People often struggle with loneliness early in recovery, which is why they hang out with old friends when they know they shouldn’t. The important thing is to create a sober network as soon as possible. Typically, attending regular 12-Step meetings is a good place to start.
Thinking Recovery Ends With Treatment
Finally, a lot of people assume that they can go into a treatment program, have their addiction problem fixed, and not have to worry about it too much after that. In reality, addiction is a chronic condition, and it takes about a year for your relapse risk to fall to 50 percent, on average. It’s especially important that you make a smooth transition from treatment back to normal life, perhaps by stepping down to an intensive outpatient program after you finish inpatient treatment, or by spending some time in a sober living environment. A strong recovery is really about changing your approach to life and not just about abstaining from drugs and alcohol.
Recovery from addiction is hard and everyone makes mistakes. The good news is that mistakes, even serious mistakes and relapses, don’t have to be final. You can learn from your mistakes and try again. At The Foundry, we use a variety of modalities to help our clients address co-occurring issues and make lasting change. For more information about our treatment programs, call us today at (844) 955-1066 or explore our website.
Why Is Transitional Care Important for Addiction Recovery?
A lot of people assume that completing an addiction treatment program is all they really need to do in order to recover. Unfortunately, treatment isn’t like taking your car to the shop. Treatment gives you a great start in recovery. It gets you away from bad influences and bad situations, helps you detox safely, gets you started in therapy, and it teaches you some crucial recovery skills.
However, all of this is just a beginning. Addiction is a chronic condition that requires you to stick to an ongoing treatment plan. As with high blood pressure or diabetes, when you abandon your treatment plan, the condition gets worse. Transitional care is a way of making sure that the positive changes you make during treatment continue long after you leave.
Structure
When you leave treatment, you go from a highly structured environment to an unstructured environment. When you’re in inpatient treatment, pretty much everything is scheduled such as sleep, meals, therapy, activities, and free time. While this clearly has a practical purpose, it also has a therapeutic purpose.
You know what to expect from each day and you don’t have to put much energy into deciding what to do, making healthy decisions, and so on. Having structure in your days minimizes boredom and restlessness and it fosters conscientiousness. This self-awareness is a personality trait that helps protect us against substance use.
It can be rather jarring to go from a highly structured environment like treatment to one where there is essentially no structure at all. Usually, a month is not long enough to make your treatment routine automatic, but it is a pretty good start. It’s a good idea to try to keep to that regular schedule as much as possible after you leave.
Support
When you’re in treatment, pretty much everyone around you is invested in your recovery. The staff is paid to help you get sober and stay sober. Beyond that, most people choose that work because helping people with substance use issues means something to them. Most of the other people in treatment want to stay sober and many of them will support your efforts too.
It’s very different after you leave. Most people will have no idea you are recovering from addiction and some will actively make it harder for you to stay sober. There is also a lot more stress in regular life, which you were mostly shielded from during treatment. One of the first things you’ll have to do after leaving treatment is to create a sober support system as quickly as possible. Social support is one of the most important factors in a strong recovery.
Applying Recovery Skills
There’s often a big difference between theory and practice. During treatment, you’ll learn a lot of skills. You’ll learn how to manage your emotions, cope with stress, and to interact more effectively with others. You will even be able to practice these skills to some extent.
While this is great preparation, life often surprises us with new problems. It’s always important to have a plan but it’s also important to realize that no plan survives first contact with the enemy. We face new challenges all the time and having someone to help you apply your new recovery skills to real-life situations can make a big difference.
What Is Transitional Care?
Having seen some of the issues that make transitioning back to normal life after treatment so difficult for many people, what can be done about it? There are many different modes of follow-up care but they mainly fall into the three categories below.
Creating Social Support
The lowest level of follow-up care involves helping clients create some degree of social support. For example, many programs help clients get situated in external 12-Step programs so they will have an established meeting when they leave. Some programs offer alumni services that connect program graduates to alumni in their area.
Some programs offer counseling services or virtual group sessions for a period following the formal program. These are not only helpful for clients but they often provide useful feedback for treatment programs.
Step-Down Care
Another common strategy is step-down care. For example, if you’ve just completed a period of inpatient treatment, you might continue on in an intensive outpatient program. This continues much of the intensive support and therapy and provides a bit of structure while giving you more freedom to live at home and work or go to school.
Even if you don’t enroll in a formal program following treatment, you should find a good therapist and go to appointments at least once a week. For many people, daily 12-Step meetings help them stay on track during the first few months following treatment. The basic idea is that whatever level of care you’ve recently completed, you move down to a slightly less intensive form of treatment rather than heading straight back to normal life.
Sober Living Environment
Finally, you might consider a sober living environment to help you transition back to normal life. These are typically houses where only sober people live. Structure is a condition of living there and you can usually enjoy some support from your housemates. Usually, there is a curfew, and residents are required to do some chores, attend 12-Step meetings, and work or at least look for work.
Intensive treatment is a great start to recovery, but it’s important to keep in mind that addiction is a chronic condition that will require management for years, and possibly for life. You typically have to make a lot of changes during treatment and making these part of your normal life will take a bit of time, practice, and social support. At The Foundry, we know that the transitional period after treatment is a difficult time for people. That’s why we do everything we can to smooth that transition and make it successful. To learn more about our transitional care and our treatment programs in general, call us at (844) 955-1066 or explore our website.
What is for Dinner - Healthy Habits
Foundry has been busy this month and February flew by! The Yampa Valley finally got some snow after a below average January and it feels like we are finally in the full swing of winter.All of this snow was vital to many of our Wellness Activities this month, and we made sure we got outside and enjoyed it! We planned some fun things this month, check out what we were up to in February!
Healthy Habits:
This month for Healthy Habits group we focused on meal planning. Before we dive in, let’s talk about what meal planning is. Meal planning is writing out what you are going to eat throughout the week. You can meal plan for all of your meals(breakfast, lunch, dinner and snacks), or just one or two meals (lunch and/or dinner). You can choose to plan every single day of the week or just pick a few days of the week, whichever is the most beneficial to your needs and schedule.
Meal planning is a great tool to help you eat healthier, introduce more variety to your diet, reduce waste, and save time and money! By planning your meals ahead of time, you have the opportunity to choose healthier meals, and plan on introducing a variety of fruits, vegetables and proteins throughout your week. With a plan in place, you can utilize leftovers for other meals, therefore reducing waste, as well as saving yourself some time and money. Having a game plan for your meals will save you the struggle of coming up with the answer to the question “what are we having for dinner?” every night and reducing the likelihood of resorting to fast-food or less nutritious food options.
Before you begin meal planning her eare some things you might consider:
- How many people are you cooking for?
- How often do you eat out? Include nights you eat out on your meal plan
- Do you need to plan for packed lunches?
- What is the busiest time of your day? Reserve quick or easy-to-make meals for these nights
- What foods do I already have in my kitchen?
- What is your food budget?
- What foods are in season?
- Cooking skills
- What is on special?
- Family likes and dislikes
Once you have taken the above list into consideration, it’s time to start meal planning! The first step is to choose the main meal for each of the days in your plan. Select the main course for that meal and then add other foods to balance the meal. Think about varying your proteins throughout the week and include a variety of foods from each food group. Remember to use leftovers when planning your other meals (breakfast and lunch) for the week as well as remembering to plan for snacks.
After you have come up with your meals and snacks for your week, begin working on a grocery list based on your meal plan. Make sure you look through what you already have in your kitchen to avoid food waste and to help save yourself some money. The last step is to go grocery shopping! When shopping, stick to your list and don’t go to the story hungry, your budget will thank you!
Below is a Sample 5-day meal plan for reference:
Wellness Activity Highlight:
Steamboat Springs is a town full of tradition, and one of the best-known traditions is their annual WinterCarnival. This year Steamboat celebrated its 108th Winter Carnival, although in a much smaller capacity than normal, due to COVID restrictions.While in normal years, Foundry takes part in some of the tradition, we were unable to join in the public festivities this year. With some creative thinking, we decided to pay homage to the tradition of Winter Carnival and celebrated our own Foundry version here at the Ranch!
Our main event was our friendly snow sculpture competition between staff and residents!The theme of the snow sculptures was “Get On Board!” Residents carved out a battle canoe, while staff worked on a two-seat rowboat.
In addition to our Snow Sculptures, CEO Ben Cort led us in creating our very own SnowShelter. Staff and residents took turns digging out and fortifying the shelter and when all was said and done, it could fit at least 4 adults sitting on folding chairs!
We made the most of the beautiful weather that afternoon, and enjoyed some treats brought in by staff. Check out our social media posts for more pictures from this fun event!
Yoga:
Yoga plays an important role in the Wellness program at Foundry Steamboat. Yoga is offered three times a week in addition to the fitness and core classes. Combining both strength training and yoga throughout the week, we aim to create a well-rounded and sustainable routine that can be easily translated into life after treatment.
Having a regular yoga practice can boost overall health and is shown to provide stress relief, alleviate pain, increase energy levels, increase muscle endurance and strength, promotes flexibility, results in better sleep, increases self-awareness, encourages self-reflection, and fosters emotional healing.
Here is our Yogi Amanda’s go-to Breath and Flow!
My classes are more breath focused than posture focus. Yoga can be really intimidating, and the game changer for me in my personal practice was finding the breath and letting go of the idea that the poses were the goal. The asanas(postures) are really just stretches and we expand as we link the movement to the breath. In a trauma informed practice, the students won't hear a lot of the technical names for poses. We move at a gentle, restorative pace and the focus is letting the spine be long while we focus on the exhale.
I would like to share a breath practice that is my favorite technique to use in class. Typically, when we are in a flight/fight response our breathing is very shallow, and when we hear"take a deep breath and relax" we might notice that it doesn't actually help us relax. If we can actually focus on the exhale being twice as long as the inhale, our heart rate can slow, blood pressure can drop, and our muscles may begin to relax.
Unequal ratio breath practice:
-Find yourself seated, feet planted on the ground if you can and see if you might soften the shoulders.
-Notice your breath just as it is without judgement, and notice if it can slow as you focus on relaxing the shoulders away from the ears
-On an inhale through the nose, see if you can count as you fill up in the chest and then the belly. As you reach the max of your inhale, pause for a moment before releasing the exhale from the belly, then the chest and see if your out breath can be one count longer than your inhale was, and repeat this for a few minutes, maybe extending the out breath a little longer each round
Example:
Inhale 1 - 2 - 3; Exhale 4 - 3 -2 - 1
Inhale 1 - 2 - 3; Exhale 5 - 4 -3 - 2 - 1
Inhale 1 - 2 - 2; Exhale 6 - 5 -4 - 3 - 2 - 1
Namaste!
Thanks for stopping by to see what we’ve been up to inFebruary! We can’t wait to share what March will bring!
- Cait Mowris, Wellness Director – Foundry Steamboat Springs
Wellness and the New Year
Happy New Year everyone!
Don’t you just love this time of year? A time for new beginnings, a time to dream, to make goals, and turn words into action. A time to let go of the past and to look toward the future! The beginning of the year always feels so fresh and exciting to me, and this year is no exception. Fun things are on the horizon here at Foundry Steamboat, and I can’t wait to share with you what we have planned! To kick off the year, here is what the Wellness Program has been up to in January!
Healthy Habits
This month our Healthy Habits group focused on Sleep Hygiene. Sleep is so important for not only our physical health, but our mental health as well. Getting quality sleep every night can set the foundation for your day. A good night’s sleep can boost your mood, improve memory, strengthen your heart, bolster your immune system, increase your exercise performance, and improve your productivity and your overall quality of life.
We can all agree sleep is vital to our health, so then what the heck is Sleep Hygiene?! Sleep Hygiene is defined as various practices and habits necessary to have good nighttime sleep quality and full daytime alertness. You might not have good sleep habits if you have frequent sleep disturbances, daytime sleepiness, or it takes you too long to fall asleep.
If you are struggling with Sleep Hygiene, here are a few things you can implement to help you get quality sleep:
∙ Limit daytime naps to 30 min (or avoid them altogether, if you can)
∙ Avoid stimulants such as nicotine or caffeine close to bedtime
➣ You may even need to limit caffeine to before noon in some cases
∙ Exercise!
➣ As little as 10 min of aerobic exercise can improve nighttime sleep quality
∙ Avoid food that can cause indigestion right before sleep
∙ Get adequate exposure to natural light
➣ Exposure to sun during the day and darkness at night helps with a healthy sleep/wake cycle
∙ Establish a relaxing bedtime routine
➣ This helps the body recognize it is time for sleep
➣ Your routine can include warm shower or bath, reading a book, or light stretches
∙ Avoid blue light from phone or TV right before bed (zero screen time 30 min before)
➣ Blue light can make it difficult to fall asleep because it suppresses melatonin production in the body, tricking your brain into thinking it is daytime
∙ Make your sleep space pleasant and relaxing!
➣ Comfy pillows and mattress
➣ Temp between 60-67 degrees for optimal sleep
➣ Can include a noise machine, fan, ear plugs, eye mask, or blackout curtains to create a pleasant sleeping space
∙ Only use bed for sleep and intimacy!
➣ Reading, watching tv, or working from your bed, can make your brain associate your bed with a place of wakefulness, instead of a place to sleep!
Try a few of these tips to see if they improve your quality of sleep. To track their effectiveness, make note of how many nights a week you utilize these tools to see which ones work best for you. Keep in mind, the more you practice them, the better they work! For more information about sleep hygiene visit www.sleepfoundation.org.Happy sleeping!
January Wellness Activity Highlight
This month we took advantage of the sunshine and got outside on our snowshoes around the ranch! At the time of the activity, we had recently had a snowstorm which made the perfect canvas for us to think outside the box and make some art with our snowshoes. The residents and staff got creative out in the hayfield and did a collaborative Snowshoe drawing. This activity was perfect for mindful movement and cardio! The end result was so cool, and we even got aerial photos and a video, thanks to one of our staff members with a drone! You can check out our aerial video by going to our YouTube channel or our social media platforms. We have big plans for our next snowstorm, we can’t wait!
Fitness
In the fitness aspect of theWellness Program, we focus on functional movement; movements that mimic everyday life. Functional Fitness is a classification of training that prepares the body for real-life movements and activities. It trains your muscles to work together and prepares them for daily tasks by simulating common movements you might do at home, at work, or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability. Movements such as squatting, reaching, pulling, and lifting will be made easier with functional fitness integrated into your exercise routine.
Some of the benefits of functional fitness include increasing ease of everyday movements; increases flexibility, coordination, balance and posture; helps reduce joint pain; reduces the risk of injury; can be tailored to any ability; and builds muscle. Here at Foundry Steamboat, we incorporate three functional fitness workouts a week.
Below is one of the full body workouts we did this month:
For 12 min, do as many rounds as possible of:
- 5 pull ups (modifications: assisted pull ups, ring rows, or bent over rows)
- 10 push-ups (modification: elevated push-ups)
- 15 air squats
- 20 sit ups (modification: crunches)
- 3 – 5 burpees
That’s a wrap on January for the Wellness Program! Stay tuned for what we have going on in February!
Cait Mowris, Wellness Director, Foundry Steamboat
Wellness During the Holidays
Happy Holidays everyone! We hope you enjoyed your December as much as we did here at Foundry Treatment Center Steamboat Springs! While ourWellness Activities looked slightly different this year due to COVID restrictions, that didn’t stop us from getting a little CREATIVE here on campus.
Healthy Habits
This month during Healthy Habits group, we put a special emphasis on Self-Care. Do you know what self-care is? Self-Care is defined as deliberately taking care of yourself through restorative activities. Some examples of self-care are writing in a journal, meditating, volunteering for a cause that is meaningful to you, working in the garden, playing a game, reading a book, exercising, being out in nature, getting creative and connecting with friends.What do you like to do for self-care?
The Holiday season can be especially stressful, so we make extra effort to help our participants cultivate their own individual self-care plan as well as develop coping skills through self-care to help them navigate their triggers. For our participants who are about to transition to a sober living or aftercare program, we help them work through their emergency self-care plan, which lists specific activities they will use as daily self-care, while also identifying their top three positive coping strategies. In addition, they will write out their top five emergency self-care practices. This could include the name and number of their sponsor, meditation, being out in nature, box breathing or other coping skills. We also ask them to list 5 practices, people or places toAVOID in times of crisis or stress to use as a helpful reminder to keep them on track. When they have completed this emergency self-care plan, we encourage them to keep it either on their person, or in a place where they can see it every day, to get in the practice of utilizing their tools and skills!
Do you have your own Self-Care plan?
December Wellness Activities
With the lack of snow here in the Yampa Valley for most ofDecember, in addition to the COVID restrictions in Routt County, we had to get a bit creative for our wellness activities this year, which just made them all the more fun!
We got into the holiday spirit by decorating a Christmas tree and doing our own version of the Great British Bake Off! Participants were split in to two different teams and were given intentionally vague recipes to make either Grandma’s Chocolate Bread or Cinnamon Swirl Cheesecake and were only given 2 hours to complete their desserts. Participants had to use problem solving and team work to figure out how to successfully make their recipe.Let’s just say the results were interesting…. but undeniably delicious! During the Christmas week we had an in-house Gingerbread House building contest! Which one is your favorite?
A new opportunity we were able take advantage of this month was having our own private rock-climbing film festival premier, complete with popcorn machine and concession stand! Our gym is the perfect place to inflate our GIANT inflatable movie screen for special occasions like this! One of the positive things to come out of COVID is how much more accessible things have become virtually. In a ‘normal’ year, a ski film or a rock-climbing premier would be in a theater and is typically not a sober event, but, due to COVID and films moving virtually, we were able to provide a safe and sober space for our residents to enjoy these films!
Fitness and Yoga!
Speaking of virtual, we were able to maintain a normal yoga and fitness schedule for our participants with the help of Zoom! During the restrictions we had a hybrid model where our yoga instructors would Zoom in to teach yoga, and in person fitness instruction was provided. Our goal for fitness and yoga is to educate and lay the foundation of exercise and yoga for participants to carry into their recovery!
Below is one of the workouts we did the week of Christmas.To do this work out, you do it like the carol “The Twelve Days of Christmas.”You start at one, then you do 2, then 1. Then 3, then 2, then 1 and so on until you have done all 12 days of Christmas!
12 days of Christmas Workout:
1 plank for 20 sec
2 Burpees
3 Push ups
4 Bicycle Crunches
5 Squats
6 Tricep Dips
7 Boxing Punches
8 Mountain Climbers
9 Jumping Jacks
10 Alternating Lunges
11 Crunches
12 High knees
That was our Wellness for December in a nutshell! We hope you have a safe and happy holiday, and we can’t wait to share all of the funWellness things we have in store for January 2021!
Cait Mowris, Wellness Director, Foundry Steamboat
I'm Taking a Walk
I'm Taking a Walk
"I'm taking a walk. I'm going outside.” John Prine
I learned the value of taking a walk at a young age. As a teenager, when I was having a hard time, I would climb the small hill behind our house and sit on a rock. The view from up there shifted my perspective. Everything looked different, smaller — the houses, the cars, the animals, the people, and most of all, my problems. Impossible situations that weighed heavy on my mind just a few moments earlier seemed to shrink in comparison to a much bigger picture. The further I walked, the more distant the chatter of my mind became, and like the music playing on the stereo of a passing car, the noise faded further and further away.
"A walk in nature walks the soul back home." Mary Davis
It's still the same. Today, when I go for a walk, the fog in my head clears, and I began to notice other things, like the sound of my feet crunching the ice crystals as I walk on the frozen ground. I hear myself exhale as I breathe deeper and release the tension I didn't realize I was holding. I feel my heart as it beats against my chest and pumps blood throughout my body, bringing a new awareness to some of the everyday miracles that I take for granted. What starts as a simple walk suddenly transforms into a treasure hunt filled with tiny details — an experience that awakens all of the senses.
Taking a walk is not a matter of exercise, although that is a side benefit. For me, taking a walk is about being kind to my body and my mind. It's giving myself a gift loaded with meaning — something different, something fun, something better. I walk to discover, and the world outside never disappoints. The rewards are bountiful — an inward sense of peace, a fresh perspective, an idea, or a sign assuring me that I am not alone. I always come back feeling better about life. After all, Mother Earth is the essence of abundance.
Most days, when I return, my partner asks, "What did you find?" Once, I came home with a story about the stump from a fallen tree. It looked just like a water bowl. My Great Pyrenees, Snow, thought so too. She lapped up the clear water as if it had been left there just for her. Another time, I found two giant Lion's Mane mushrooms, which still amazes me. I took them home and made delicious faux crab cakes. Sometimes I find a feather, or a rock, or the bones of an animal. Recently, out of the corner of my eye, I caught the brief glimpse of an owl flying between trees. Owls have specialized feathers that enable near-silent flight. Today I saw a buzzard. It was just what I needed to see, a timely message to let me know everything is okay. A buzzard is a type of vulture. It cleans things up. As old habits and beliefs come to the surface in my life, I realize it's time to get rid of the things that no longer serve me, the old decaying stuff. Sometimes I stand for a few minutes and soak in the warmth of the sun or listen to the sound of rain gently falling through the trees. Taking a walk infuses my life with meaning in more ways than I can count.
"In every walk with nature, one receives far more than he seeks." John Muir
The ever-changing world of nature is a teacher that reminds me to be amazed and to notice — the earth I walk on, the expansiveness of the sky where the stars, the moon, and the sun exist, where the birds and airplanes fly, and the trees reach. It also reminds me that we are all connected, and every living thing plays an integral part, including me.
"When we reconnect with Nature there are measurable positive impacts on our physical, psychological, and spiritual health. Cultivating reverence for Nature and our place in it can profoundly change our lives." Dr. Peter Borton
Perspective is everything. Taking a walk offers a different view, like stepping out from behind the curtain and realizing there is an even bigger show going on outside. These days, I have an agreement with myself to watch the sunrise and sunset every day. Unless I climb to the top of the hill, the trees around my house are too tall for a clear view of the sunrise, so instead, I look west and watch as the sun softly illuminates the land. I also try to pause a moment and look up whenever I walk out the door or get out of the car (I don't want to miss something extraordinary because I was too busy looking down at my phone.) Stop, look, and listen. Those words I learned as a child before crossing the street are still relevant today.
"I hope you still feel small when you stand beside the ocean."
from I Hope You Dance written by Mark D. Sanders and Tia Sillers
Most of all, when I take a walk, I feel smaller, like a tiny pebble in the stream. I have a renewed sense of gratitude, knowing that I don't have to do this thing called life alone. I am supported, nourished, and nurtured by a world that is alive. Nature also grants me a sense of wholeness and belonging — knowing I am a part of something much bigger and infinite. Some days, I want to stay in that sacred space forever, but I know that I can't, I have things to do. However, if there is one thing I am sure of, taking a walk does wonders for my mental health. It makes me feel better, and life doesn't seem to be as hard.
Trisha Leone Sandora
http://www.trishaleone.com/
Helping OR Enabling??
Is there really a difference between helping and enabling? What is enabling? What are the causes and effects of this behavior on both the “enabler” and the person being “helped”? Helping is doing something for someone else that they are unable to do for themselves. Enabling is doing things for someone else that they can and should be doing for themselves. So, why is there so much confusion between the two?
We have many opportunities in our lives to help someone else, whether it be amongst those of our own families, close friends or complete strangers. Perhaps someone you know has become ill, and you help them by arranging and bringing meals to them until they are well enough to do it for themselves again. A friend’s car may be in the shop getting fixed and you help them by driving them to and from work until their car is in good running order again. Maybe someone you know has run into a bit of bad luck and is in need of temporary financial help to tide them over for awhile until their situation improves. Did you notice the optimal word, “until”? Providing temporary help to someone in need exemplifies kindness and consideration towards the receiver of help, but it also makes us feel wonderful inside when we are able to do so. But it is still temporary. What then is enabling?
Enabling is entirely a different matter, but oftentimes gets confused as “help” by well-intentioned family members, friends and even neighbors. Remember, enabling is doing things for someone else that they CAN and SHOULD be doing for themselves. Many people think of enabling strictly in regards to alcoholics or drug addicts, whose family and friends make excuses for unacceptable behaviors, thus creating an atmosphere of comfort and ease for the situation to continue long-term.
Enabling vs. helping has a much broader meaning, encompassing many areas of life, including raising children to become independent adults rather than contributing to the increasing phenomenon of grown children returning home to live with their parents. When we enable addicts, children, friends or family, we are preventing them from experiencing the consequences of their own actions. We are not only preventing them from realizing they have a problem, but we are also depriving them of fully reaching their own potential.
CO-dependent behavior early warning signs:
- Repeatedly bailing them out—of financial problems, extending deadlines, other “tight spots” they get themselves into
- Giving them “one more chance”–. . .then another. . .then another. . .then another
- Ignoring the problem—because they get defensive when you bring it up and you want to “keep the peace” or your hope that is will magically go away.
- Joining them in blaming others or in making excuses—it’s never their fault, they have problems, their life has been “rough”.
- Accepting their justifications, excuses and rationalizations “I’m depressed” “I have a rough life (childhood, work schedule. Etc., etc.)
- Avoiding Problems—Again to keep the peace, or to avoid “upsetting” them
- Doing for them what they should be able to do for themselves—Yes—even when it’s faster, easier, simpler to just do it for them.
- Softening or removing the natural consequences-After all they shouldn’t have to suffer
- Trying to “fix” their problem for them.
- Repeatedly coming to the “Rescue”
- Trying to control them or their problem—Getting angry, frustrated, or hurt when they don’t “take your advice” or accept your help.
If even one or two of the above apply to a relationship over a weeks, months, or beyond; this is a sign that the relationship has become a co-dependent, enabling type of relationship.
The Best Of Intentions Often Back-fire
Helping someone in need is truly admirable, until. Enabling someone is not so admirable, fraught with complications that can last indefinitely. Society often sends confusing messages about what it means to be a good family member or friend. However “unselfishness” must have limits – everyone needs to have limits in relationships.
Being an enabler has its own payoff, with a false sense of control over the lives of others. Well-intentioned parents, friends and even strangers can often find themselves feeling frustrated, resentful and used, but lack the will to stop the enabling. The “help” provided to those lacking the motivation and determination to stand on their own two feet has become a long-term expectation and outright demand by many. Are you an enabler?
Turning Enabling Behaviors Into Positive Potential-Friends, family, neighbors, co-workers etc must learn to redirect their “helping” efforts with Tough Love, allowing persons to recognize and accept the responsibilities and consequences of their own choices, rather than enabling the continuance of unacceptable behaviors to the detriment of everyone involved. Take responsibility for any enabling behaviors, which is considered by some experts to be akin to abuse, realizing that creating positive change in someone being “helped” will not only have a positive impact on them but on you as well. There really is a difference between helping and enabling, but it is up to you to choose whether to continue on this path or to put a stop to it now.
Written by:
Alyssa Baker
Foundry Treatment Center
Also, check out her blog!! You can find it here - http://spacelyss.wordpress.com/
Photo Credit: Stacy S. w/ Foundry Treatment Center
Addiction Lead to Recovery, and Recovery Lead to Being a Good Dad
“Your hardest times often lead to the greatest moments of your life. Keep going. Tough situations build strong people” - Roy T. Bennett
The human brain has the nightmarish propensity to dwell on the negative experiences of the past. Defeats, losses, shame and guilt construct an intellectual quagmire of negativity, often waded into hip-deep at 2am (usually when you have something important to do early the next morning). For many years, my life prior to recovery (and even in early recovery) was entrenched in this quagmire, chronologically stored and miscategorized beliefs under the banner of shame and guilt.
I am a better man because of my years of struggle. I am a much better father because of my years in recovery. Recovery has forced me to prioritize and redefine my life. To roll my sleeves up and mold the person I want to be. Picking and pressing together the values and traits I see around me; forging a template of the person I want to be. I see someone exhibiting altruistic kindness, I make a mental note and add that trait to the template. I see wisdom, and a hunger for understanding, I make a mental note and add that trait to the template. I started building my template 9 years ago, and it is still in a perpetual state of construction. With every day of sobriety comes additional clarity on the patterns of my addiction - AND the path of my recovery.
It turns out the template of the man I want to be doubles as the template of the father I want to be. Honesty, willingness, humility, love, responsibility, discipline, service - These are all foundational principals of recovery - And they are also values that I want to both demonstrate and instill into the young, moldable minds of my children.
Recovery has given me a lens unto which I can recognize, accept and work on my flaws. It has given me a roadmap for addressing these issues as I go, and the ability to accept that neither my failures nor my successes define me. I strive to model this process for my children. Gift them with the ability to see the middle ground in life; the place that lies between perfection and failure. I am human. I am able to exhibit an extensive amount of patience and love, while occasionally succumbing to moments of impatience and anger. The trick is owning those deficiencies when they pop up, especially when I inadvertently direct them towards my kids.
Every parent has their occasional moment. Moments where emotions and circumstances coalesce. Moments where I am not the father I want to be. The work truly lies in recognizing this when it happens, looking my kids in the eye, and not only explaining what happened, but going a step further and explaining the emotions behind the action. “I was scared when I saw you being rude to the server at the restaurant. Scared that I am not a good father - That fear turned into anger, and I yelled at you. That wasn’t right. It’s important to treat everyone the way you want to be treated. This applies to the way we treat someone serving us food, but it also applies to the way that I treat you. I’m sorry”.
The idea outlined above is straight from the pages of the AA Big Book, specifically Step 10:
“Continued to take personal inventory and when we were wrong promptly admitted it."
The interwoven philosophies, ideals and guidelines of a solid personal recovery program have become ubiquitous with my personal parenting philosophy. In the early days of my recovery, shame and guilt bent my thoughts towards the hypothetical wish that I had never tried drugs or alcohol. I wished more than anything that I had never experienced the strife and pain of active addiction. I am now blessed with the gift of perspective. If the hypothetical wish of my early recovery had come true, I can all but guarantee my parenting would be significantly different, and significantly worse. I think about this often. I can say without hesitation that I am a better person, and a better parent because I went through active addiction.
At Foundry, we know that addiction is a problem that affects every area of your life and therefore requires holistic solutions. We don’t just teach skills to help you abstain from drugs and alcohol; we teach skills to help you live a happier, more purposeful, more connected life. To learn more, call us at (844) 935-1508.
My Son is an Addict
My son is an addict. It's not the first thing you’ll hear me say if you ask me about my kids. Truthfully, I’ve never said it until now. I usually skirt around the subject, saying my oldest son has had some struggles with drugs and alcohol.Not because I am ashamed or embarrassed, but in my eyes, my oldest son is not one thing. He’s a million things — an amazing living, breathing, walking, talking human being with a "heart so big it could crush this town," to borrow a few words from Tom Petty. (For future reference, my mind is prone to bust out in a song lyric at any time.) Yes, I’m his mother and his biggest fan, but I’ve never liked the smallness a label dictates. I don’t even like to label myself as a writer, songwriter, musician, wife, or any other word that defines a role I play. Instead, when someone asks, I say I write stories and songs and do stuff. That pretty much sums it up.
I’ll be the first to admit that I like to look at the bright side. I see the good in others and especially my children. At times, I’ve been accused of being too damn optimistic. But I’m a believer. I know, that's a label, but it’s also what I do. I believe there is always a way, a solution, a miracle waiting around the corner, and that things will get better. This doesn't mean that behind these rose-colored glasses, life is always beautiful. I've spent many sleepless nights and cried rivers of tears. I've also had times when it felt like my heart was physically being ripped out of my chest. But most times, I try to “keep on the sunny side.” I did tell you about the song lyrics. Right?
Being the mother of a son who is an addict has taught me a lot of things. But first, what is an addict anyway? There is such a stigma attached to the word. When I used to hear the word addict, my mind conjured up the image of a guy lying in a dirty New York City back alley, fighting off rats, surrounded by syringes and needles - thank you,Al Pacino. But now, I know better. Addicts are brothers and sisters, sons and daughters, nieces, friends, acquaintances, and ancestors. Many have very successful careers. Some give TED talks, climb mountains, play big stages, and shine bright…at least for a while. Recently, when my son lost a close friend to addiction, I wrote a song to try and bring some comfort into the raging sea of heartbreak.
Some stars shoot across the sky and light the world on fire as they go by
Some fade out of sight, while others still burn bright and keep on shining,
They just keep shining, I’ll shine on for you, and I’ll shine on for me
- lyric from Shine On
Addiction is painful on all sides. It's not something you can sweep under the rug and talk about later or chalk up to “sowing a few wild oats.” I wish I would have known that a long time ago.Addiction is real. It’s not some phase that people go through with a clear beginning and end. It’s a disease, a dragon that can bare its teeth at anytime. And it runs in my family, in my blood, a gene that can be “on or off.” I didn’t know any of this back then.
I just kept believing. I believed my son when he said he didn’t leave the pipe in my glovebox. I believed him when he said he was camping in a blue tent on the Colorado River. I even went to the place where he said he was with a care package of food and supplies and a guitar for him to play. There was no blue tent. The other people camping there said they hadn’t seen or heard of him — I believed them, maybe. For a year, I didn’t know where he was. I thought I saw him everywhere — the face of a homeless man in San Francisco, or hitchhiking on the side of the road. I believed I could help. What I didn’t know was that my love wasn’t enough to save him. He needed more than I could offer.
When he did surface again, I got a phone call from jail. Letters followed, and I began to understand. I’ll never forget the first time I went to visit him and saw him behind the glass, dressed in orange. I couldn’t stop crying. I wish I could have held back the tears and offered an encouraging word, but I wasn't that strong. I just bit my lip, tears streaming down my face. He apologized over and over. I didn’t need an apology. I just wanted him to be okay. I studied his letters and tried to read between the lines. When he decided to goto an addiction/behavior modification treatment center, at a cellmate's suggestion, I took him there. The 24 hours between the time he was released from jail and admitted to the treatment facility felt like an eternity. He was so fragile, fractured, and torn.
As his mother, I wanted to take the blame, and for a while, I did. I wasn't a perfect parent. I have a laundry list of things I could have done differently. I tried to mold my children into what I thought they should be. Ouch, that truth still hurts. To top it off, during a crucial time in his life, I walked out on my marriage of 18 years, shattering the illusion I had created of the perfect "Leave it to Beaver" family. I often wonder why children are given to the young, who don’t know what they’re doing. But as I get older, I realize age doesn't matter all that much. I still don’t have all the answers. I know more things, but for the most part, I’m making it up as I go. However, what I do know is that my children never suffered from a lack of love.
So what has all this taught me about addiction? Forgiveness is key. Always. Every day, all day — especially when it comes to forgiving myself. And to never stop believing. Ever.
Written By:
Trisha Leona Sandora
Words & Music
www.trishaleone.com
At Foundry, we know that addiction is a problem that affects every area of your life and therefore requires holistic solutions. We don’t just teach skills to help you abstain from drugs and alcohol; we teach skills to help you live a happier, more purposeful, more connected life. To learn more, call us at (844) 955-1066.
How Do You Fix Your Finances After Addiction?
There are two things addiction will ruin very quickly: your relationships and your finances. Drugs and alcohol get expensive when you need them every day, but the secondary costs are even more expensive. These include debts, legal and medical bills, and lost income. You might find yourself facing a pretty bleak financial situation in recovery. Financial stress is one of the biggest sources of stress for most people, which makes it a liability for recovery. As stressful as money problems are, it’s important to remember that they can be solved with a good strategy and consistent effort. The following is a brief look at how you can recover financially as you’re recovering from addiction.
Write Down All Your Debts
Before you can make a plan, you have to figure out exactly what your situation looks like. This part can feel incredibly demoralizing but it’s necessary. Write down all your debts, including credit card debt, private debts, past due bills, student loans, home, and car loans, as well as any money you owe people for damaging their property or stealing from them. It might help to sort of compartmentalize while doing this. Don’t worry about how you’re going to deal with all of this; you’re just taking inventory right now. In the end, it actually makes you feel a little better to know what all of your financial obligations are, rather than having them all lurking in the dark.
Contact Your Creditors
If you thought writing down your financial liabilities was unpleasant, wait until you have to contact your creditors and other people you need to repay. Talking to creditors and people you’ve wronged is one of the most humbling things you’ll ever have to do, but again, it’s a necessary step. At this point, you have two primary aims: let them know you intend to repay them and see if they’ll be flexible on terms. Many people underestimate how much their creditors are willing to negotiate on repayment terms. It’s important to understand that debt collectors often buy your debt for pennies on the dollar, so pretty much anything you’re willing to pay them is gravy and other lenders would much rather work with you than write off your debt or sell it for a big loss.
Your friends and family will likely be the most flexible on repayment terms, although it largely depends on how mad they are at you. Some might be willing to forget it entirely, but this isn’t just about the money; it’s also about taking personal responsibility and putting things right. Let these people know you intend to repay them even if it might take you a while.
Prioritize Your Debt Repayment
Once you have a complete picture of your debts and repayment terms, it’s time to make a plan for repaying them. Start with debts that are both urgent and important. For example, if you’re about to lose your house because you’re behind on the mortgage, focus on that first, and make minimum payments on the other things until you get out of danger. Next, focus on debts that are important but not urgent. Typically, these will be things like paying off high-interest loans or credit cards. Nothing bad will happen immediately if you don’t pay them, but the longer you wait, the bigger they get. Debts with high interest are like having a very big hole in your bucket: No matter how much money you make or how well you invest your money, your bucket is very hard to fill.
Another good strategy for paying off debts is the “snowball” strategy. With this strategy, you focus on paying off the smallest debts first. There are a number of reasons this is often a good strategy. First, it can give you a huge psychological boost. If you have a list of 10 debts but five are small enough to pay off in a month or two, you feel like you’re making great progress and it’s much easier to think about how to pay off five debts rather than 10. It’s a big load off your mind. Second, knocking out small debts frees up money that you can use to pay down larger debts--hence “snowball.” While focusing on getting rid of high-interest debt is often numerically superior, the snowball strategy is often less stressful and more sustainable.
Write Down Everything You Spend Your Money On
Next, you have to figure out where to get the money to pay off these debts. Just like you made a list of all your debts, make a list of all your expenses. The best way to do this is to actually track your spending in real-time. This includes big things like car payments and small things like candy bars. Online credit card and bank statements make this process easier but you might want to keep a notebook to record spending as it happens. We often spend more money than we realize on things that don’t really improve our lives. This will help you spot that kind of wasteful spending and recording each transaction as you make it will force you to reflect on whether you really need the thing you’re about to buy.
Eliminate Wasteful Spending
Once you have a clear picture of your spending habits, look for things you can get rid of. How deep you go will depend on your money situation. There are probably things you can get rid of and not even notice--magazine subscriptions, apps, the membership to the gym you haven’t been to in a year, and so on. The tighter your money situation, the deeper the cuts. You may have to consider finding a cheaper place to live or do without some things until you get your money situation under control.
Work on Increasing Income
Eventually, you’ll need some kind of income. For most people, that will be from a job. There’s a huge range of employment situations people find themselves in after treatment, from going right back to their six-figure professional job as if they had been on vacation, to having trouble getting any job because of their substance use history. If you’re in the former category, you’re probably doing fine in terms of income but people in the latter category are in a tighter spot. For the moment, any job will do but be looking to trade up as soon as possible. The main things are to establish your reliability and skills. It may help to volunteer for a cause you care about. This helps improve your reputation, builds skills, and broadens your network. If you can, it’s also a good idea to learn some new job skills, possibly at a university or community college.
Start Saving as Soon as Possible
Once you have things basically under control, which means you're making regular, perhaps even automatic, payments on your debts and you have some kind of steady income, it’s time to start saving some money. Living hand-to-mouth is extremely stressful and the more savings you have, the less you’ll stress about money. You might feel like you should wait until your debts are paid before you start saving but that might take years and in the meantime, you’ll be working without a net. Put a little money in savings every time you get paid, even if it’s only 10 bucks, and don’t touch it unless it’s an absolute emergency.
Getting your finances sorted out in recovery may take a while. The hardest part is taking an honest look at your financial situation and talking to creditors. However, once you get working on the problem with a good strategy, you’ll feel much better. Keep in mind that paying your debts isn’t just about money; it’s part of the recovery process and often explicitly part of making amends. At Foundry, we know that addiction is a problem that affects every area of your life and therefore requires holistic solutions. We don’t just teach skills to help you abstain from drugs and alcohol; we teach skills to help you live a happier, more purposeful, more connected life. To learn more, call us at (844) 955-1066.
Community, Connection, and Compassion
WOW!! I really struggled with this month’s article. I scribbled ideas on paper for a few weeks throwing ideas around. Should we talk about COVID FOMO?! Is that really a thing?! People feeling like they should be cleaning out their closets or learning a new language because everyone else SEEMS to be doing it. Should we talk about the things we CAN control, our fitness, our food intake, our own positivity?!Should we talk about the amazing resources that have come to light during such a dark time?! Should we make a top ten list of things we can do right now, get good sleep, keep a routine, reach out to loved ones?! Should we talk about what kind of humans we will come out on the other side as, more compassionate, more aware, with better hand washing skills?! You can see my dilemma, right?!
All of these things are justas important as the next. We scroll through social media, we watch the news, we listen to those we trust and respect yet the fear still looms. How long will it last?! What will happen to my job?! Will someone I know get sick?! What will normal look like?! Will I ever hug my friends again?!
We can only rely on what we know now more than ever. And, that my friends, is COMMUNITY! This is your crew, your squad, your family, your town, your world, your community. Helen Keller’s famous words, “Alone we can do so little, together we can do so much,” hang right above us.
We are truly in this together more than ever and more than anything we have ever faced. It is time to unite and fight as one. Do you part.
So, here is your go to list of how to connect, be compassionate, and help serve or ignite YOUR community all the while practicing your best shelter in place and hand washing skills.
Remember to keep it simple.Don’t overwhelm yourself with huge to do lists to add to anxiety. Pick one thing and make it great.
1. MOVE DAILY (alphabet movement, dog walks, zoom workouts)
2. CONNECT (try calling a friend this week that you haven’t touched base with in a while or setup a FUN zoom happy hour or game night with friends)
3. LIMIT YOUR SCREEN AND NEWS TIME (schedule these things in as if they were an appointment, when time is up, move on)
4. GET OUTSIDE (as much as you can, fresh air is an instant mood lifter)
5. CALL YOUR PARENTS(they will LOVE hearing from you)
6. HAVE SOME SCHEDULED DOWNTIME (just like the screen time, schedule it, make it happen and get creative-this might mean learning something new to some and a nap for others)
7. SHOP LOCAL (buy a gift card to support a local business or get some take-out food, even better get some take-out food for a neighbor)
8. OFFER HELP (seek out those who can’t shop or offer to help someone in need)
9. SMILE (it will help your mood instantly and remember to smile at others even if that is from your window)
10. MAKE A SIGN (sing at 7pm, howl at 8pm, whatever it means to you, show your support for those working the frontlines)
For those of you struggling mentally or physically, reach out! There are so many online resources to connect and meet-up. On the walls of many AA or NA rooms, we see these words, “We don’t heal in isolation but in community.” S.Harrell
WE GOT THIS COMMUNITY! Try asking yourself these daily questions to remember all the things we are grateful for. See you on the other side for a GIANT hug!
Sarah Coleman
Wellness Coach, Foundry Treatment Center
Personal Trainer, CrossFitter andCoach, Steamboat CrossFit
Food connoisseur /Culinary Artist, Bitchin’Kitchin’
Outdoor Enthusiast, Everywhere
Listen Like a Dog
A wise woman once told me that we only listen in order to respond, anxiously waiting our turn to speak. How, then, can we really ever understand, have compassion, or actually hear what a person is saying? Here are a few tips from a girl’s best friend, the ever loyal, ever compassionate, best floppy ears out there,Fido! I cannot take full credit for this novel idea and must give some credit to the book, How to Listen Like a Dog.
Here is how:
-Make eye contact: Ever notice when you talk to the dog, he can’t take his eyes of you. He hangs on every word hoping you drop a small piece of food or scratch behind his ears. Try this the next time someone tells you a story. Dedicate your focus to their face and really take in the whole story thru their eyes. Try to maintain this for the duration of the story without letting your eyes wonder to other things. You will be amazed at how much more you absorb!
-Listen without judgment: That sweet dog of yours never judges you or compares you to other people. What a great idea. The next time a friend needs an open ear and mind, try to listen without judgment. Take it all in without mentioning yourself, anyone else, or the better behaved dog next door.
-Don’t interrupt: This might be the most important one of all. Just listen. Don’t talk. Just listen. Then, listen a little more. Try not to interrupt until the conversation asks for it. Just try it! I mean, if the dog can do it, why can’t you?!
-Give positive reinforcement: We all need a little encouragement no matter what. Try positive feedback without talking. Nodding your head, wagging your tail, smiling. It can really enhance the listening experience and, even better, the speaker’s experience.
-Don’t multitask: This is a tough one. We pride ourselves on being able to do many things at once. I challenge you to try one thing at a time especially when listing. Just listen. Don’t text, don’t talk to someone else, just listen. See if it carries over into other aspects of your life. A dog really only has a once track mind. Eat, sleep, pee, repeat. Can it really be that simple?!
PS… Keep this little tidbit in mind, when the dog nudges you to go outside and play, maybe listen a little extra, and get out there and do something AWESOME with your furry friend!
Happy listening.
“There is no doubt that the ability to listen—to really, authentically listen—is one of the most important qualities of an effective leader, good friend, and successful family member.”
SarahColeman
Health and Wellness Director, The Foundry
PersonalTrainer, CrossFitter and Coach, SteamboatCrossFit
Food connoisseur, My kitchen and yours
OutdoorEnthusiast, Everywhere
Owner, A Weight LiftedFitness Camp
Managing Partner, InspiredLife Network
7 Common Myths About Depression
Depression is both widespread and one of the most common risk factors for addiction. One study found that among people with a mood disorder such as major depression or bipolar disorder, 32% had a substance use disorder, while in the general population, only about 8% of people had a substance use disorder. Substance use helps people cope with the symptoms of depression in the short term, but in the long run, drugs and alcohol only make depression worse. An effective addiction treatment plan must include treatment for any mental health issues, including depression. Depression has gotten a lot more media attention in recent years but unfortunately, there are still a lot of misconceptions about depression. These misconceptions can prevent people from recognizing, acknowledging, and seeking help for depression.
1.) Depression Mostly Affects Women
It’s true that depression appears to affect women at a higher rate than men but the difference is largely overstated. For example, in 2017, about 8.7% of women had a depressive episode compared to about 5.3% of men. By comparison, only about 0.54% of men get schizophrenia, 2.9% of men develop bipolar disorder--which is also considered a depressive disorder--and about 4% of men develop post-traumatic stress disorder (PTSD). That is to say, that even if men are slightly less likely than women to experience depression, depression is still one of the most common mental health issues men are likely to face.
2.) Depression Is All-Or-Nothing
You may have an image in your mind of what depression looks like--perhaps someone who can’t get out of bed, can’t hold a job, doesn’t shower, has attempted suicide, and so on. This can be a fairly accurate picture of severe depression but depression can vary widely in both symptoms and severity. Most depression is mild or moderate. The problem with fixating on severe depression is that someone with moderate symptoms that are causing significant impairment might think, “Well, I’m not that bad, so maybe I should just stop complaining.” It’s important to keep in mind that just because someone has it worse, that doesn’t invalidate your own experience. If depression is affecting your life and your recovery from addiction, it needs to be addressed.
3. If Someone Has Depression, It’s Obvious
As noted above, depression comes in all shapes and sizes. Certainly, there are cases of people who can’t function but the truth is that most people with depression still manage to get by. Often, you wouldn’t even know they’re depressed by looking at them. Many people with depression are good at keeping up a front, either because they fear being stigmatized or they feel like there’s no point in letting others know how miserable they are. High profile cases of suicide, like Robin Williams and Anthony Bourdain, are clear examples of how well some people can hide their pain.
4.) Depression Is a Kind of Prolonged Sadness
Another myth that keeps people from recognizing the symptoms of depression is the belief that depression is mainly just intense or prolonged sadness. Depressed mood is a symptom but it is not the only symptom and it may not be the most prominent symptom. You have to have at least five symptoms, including depressed mood and inability to feel pleasure, for a clinical diagnosis of depression. However, you may more often feel irritable or hopeless, wake up in the middle of the night and have trouble going back to sleep, feel unable to concentrate, or feel unusually fatigued. If you have these kinds of symptoms but wouldn’t exactly say you feel sad, you may be depressed and not realize it.
5.) Depression Is All in Your Head
Similar to the misconception above, many people think depression is all in your head, that if you could just think a little more positively, you would feel better. While it’s true that fixing cognitive distortions is often a useful part of treatment for depression, recent research suggests that depression may be more of a physical problem than previously believed. In particular, inflammation has been implicated in about half of depression cases. In other words, people with depression often have some of the same markers of inflammation you would find in someone with an infection or autoimmune disorder, suggesting that the immune system may have a significant effect on the mind.
6.) You Need a Good Reason to Be Depressed
As discussed above, you can’t always tell who is struggling with depression, and part of the reason is that some people just don’t seem to have a good reason to be depressed, such as the death of a loved one, losing a job, or getting divorced. However, you don’t need an immediate or obvious reason to be depressed, and sometimes you don’t need a reason at all. Childhood abuse or neglect can increase your risk of depression, years later, for example, and people who have had two or more episodes of depression may have recurring episodes for no reason.
7.) Everyone Gets Depressed Sometimes
Everyone gets sad sometimes but not everyone gets depressed. About one in five people will experience an episode of depression at some point in their lives, which makes depression one of the most common mental health issues worldwide, but it also means 80% of people won’t experience it. It’s fairly common--even among people with depression--to assume that people with depression are just not handling normal emotions very well. This assumption can be frustrating for people with depression and their families who don’t quite understand the condition.
Depression is one of the most common mental health issues in the world and it is a major risk factor for developing a substance use disorder. Getting addiction under control requires integrated treatment for depression. Unfortunately, common misconceptions about depression, especially about who can get it and what the symptoms are like can prevent people from recognizing they’re depressed and prevent them from seeking help. Depression can be treated effectively in most people and even when it can’t be eliminated completely, the symptoms can be reduced.
At Foundry, we know that mental health is the key to a strong recovery and a happier life. We use a variety of methods including cognitive behavioral therapy, or CBT, dialectical behavioral therapy, or DBT, family therapy, Alpha-Stim, as well as healthy lifestyle changes including diet, exercise, yoga, and meditation as part of a comprehensive approach to mental health and wellness. For more information, call us today at (844) 955-1066.
How Do You Teach Your Kids About Drugs and Alcohol?
No parent wants to see their child have problems with drugs and alcohol, whether those problems are short-term like bad decisions or long-term like an addiction. Although many parents worry about their kids using drugs and alcohol, they don’t always know how to talk to their kids about them. The following tips can help you talk to your kids about drugs and alcohol so they are less likely to make bad decisions and less likely to have substance use issues later in life.
Set a Good Example
The most important thing to remember about minimizing the risk that your children will have problems with drugs and alcohol is that whatever you actually say to them is not as important as other factors, including your own behavior. Your kids watch your behavior and assume that whatever you do is how adults normally behave. If you come home from work every day and immediately have a few drinks to relax, your kids will associate drinking with adult behavior. When they start wanting to assert their independence and act more grown-up, drinking will be part of that template.
If you have a problem with drugs or alcohol, the best thing you can do for your kids, especially when it comes to their own future risk of addiction, is to seek help. Having a parent with a substance use disorder is one of the biggest risk factors for addiction. There are genes related to addiction that you may have passed on, your kids learn your substance use patterns, and addiction makes it harder to provide a stable environment. By getting help for your own substance use issues, you set a responsible example and you show that your family is your top priority.
Create a Healthy Environment
As noted above, one reason a parent’s substance use puts their kids at greater risk for addiction is that addiction makes it harder to provide a safe, stable environment for kids. However, drugs and alcohol are only one factor in the home environment. Many studies have found that adverse childhood experiences, or ACEs, significantly contribute to substance use issues and mental health issues later in life. For example, one study found that people who had five ACEs or more were seven to 10 times more likely to struggle with addiction as adults. ACEs are experiences of either emotional or physical abuse or neglect. Experiences such as not knowing whether you’ll get to eat, being abused, either physically, sexually, or emotionally, witnessing domestic violence, having a parent with a mental health or substance use issue, and other stressful experiences each contribute to later addiction risk as well as other mental and physical health issues.
You can hedge against these risks by creating the safest and most stable environment as possible for your kids. They should feel safe, supported, and loved. That means having regular routine and structure, especially for younger children, shielding them from violence, and giving them emotional support. As discussed, if you struggle with any substance use or mental health issues, seek help, and stick to your treatment plan.
Start Early
When it comes to talking to your kids about drugs and alcohol, most parents wait too long. They look at their 12-year-old, for example, and think, “They’re still too young to worry about that.” It may be true that most kids haven’t yet started experimenting with drugs and alcohol at that age but they are already approaching the age when they listen to their peers more than their parents.
That means, if you want to get through to your kids about drugs and alcohol, you have to start much earlier than you think. Even four or five years old is not too young to begin the conversation. Of course, your approach should be age-appropriate. For example, if you give your child cold medicine, make sure to tell them they should only take medicine from a parent or doctor. As they get older and understand more, you can talk more about illicit drugs and alcohol.
Continue the Conversation
Once you’ve broached the subject of drugs and alcohol, don’t just assume that now that you’ve had the drugs and alcohol talk, everything will be fine. Look for opportunities to keep the topic open. For example, if they ask why their uncle was acting strange at Thanksgiving, use it as an opportunity to talk about how alcohol affects your body and mind. Kids need to hear a consistent message over time so don’t tell them about how drinking too much is bad for you and can make you sick and cause accidents and so on but then talk about how much you’re going to drink on vacation. Consistency and repetition are important, as is behavior that’s consistent with your message, as discussed above.
Be Honest
As your child gets older, your conversations about drugs and alcohol can get more in depth. It’s important to remember that you always want to be as honest as possible. Sometimes you have to explain things in age-appropriate ways but nothing should be false or misleading. Don’t try to scare your kids off of drugs and alcohol with exaggerations. That will only harm your credibility. You want them to see you as a reliable source of information on drugs and alcohol and they should always feel comfortable coming to you with questions. Keeping the conversation going, as discussed above, is much easier than trying to talk to your child about drugs for the first time as a teenager and getting them to trust you.
On a similar note, make sure your kids know--at any age--that if they find themselves in a jam, whether they’re with a grown-up who’s drinking or at a party where there are drugs, that you will come to get them with no questions asked. Their safety is always the most important thing and they’ll be less likely to call you if they’re afraid of punishment.
There’s nothing easy about being a parent and teaching your kids about drugs and alcohol is one of the bigger challenges. They get all kinds of conflicting signals on the subject, perhaps even from their parents. Teens are also incredibly vulnerable to peer pressure, making good judgment around drugs and alcohol even more difficult. If you want to protect your kids and minimize the risk they’ll have substance use problems later in life, the most important things are to set a good example and create a safe, healthy, happy environment for them. Then, be sure to talk to them early about drugs and alcohol and keep the conversation going as they get older. Finally, be honest so they know you’re a reliable source. If you’re currently struggling with substance use, getting help as soon as possible may be the single best thing you can do for your kids.
At Foundry, we know that mental health and good family relationships are both incredibly important for a strong recovery from addiction. Our program takes an evidence-based, holistic approach to mental health and involves families in the recovery process. To learn more about our approach to addiction treatment, call us today at (844) 955-1066.
5 Tips for Staying Sober as a College Student
Many people assume college students are too young to be recovering from addiction, but the fact is that the age of the typical full-time college student coincides with that age at which drugs and alcohol typically become a problem. It’s also sometimes the case that substance use issues force people to delay their life plans, including education. Therefore, many people find themselves attending college after getting sober. College can be a challenging place for sober people, since drinking is typically considered integral to the college experience, especially in the US. More than half of college students report drinking at least once in the past month and more than a third report binge drinking in the past month. However, that also implies that at least half of college students drink moderately or not at all. What’s more, being sober will give you a significant advantage when it comes to your studies and extracurricular activities. The following are some tips for staying sober in college.
1.) Stay Near Your Support System If Possible
First, try to stay connected to your existing sober support system, whether that’s friends, family, 12-Step group, or whatever else. Social support and connection are some of the most important parts of a strong recovery. People who move away to go to college often face the difficult combination of loneliness and the stresses of school and generally being in a new place. If you can stay where you are, you retain your emotional support system and minimize new stress. To this end, it may be better to attend a college or community college in your area or even comm
ute if it’s not too long of a drive. That assumes there is a college near you and that it’s a reasonable option. If you can stay where you are, at least for the first semester, it will make the transition to college life much safer.
2.) Choose Your Residence Wisely
If or when you do decide to move to attend college, it’s important to choose your residence well. Certainly, avoid living in a frat or sorority house or even in the same neighborhood. Although some groups are certainly better than others, it’s going to be hard for you to avoid drugs and alcohol. Off-campus student housing areas are often just as bad.
The best options for sober housing will usually be either stay on campus or live in a part of town without many students. Most dorms prohibit drugs and alcohol, although how strictly that is enforced varies widely among institutions. Generally speaking, a dorm will probably have less drinking if it’s not exclusively male or not exclusively first-year students. Also, many universities have family housing available. These are typically small apartments occupied mostly by graduate students and foreign students. Therefore, family housing is typically pretty quiet and affordable.
Whatever housing option you choose, it’s also a good idea to find a sober roommate. University housing services may be able to help you with that or you might have to find someone through a service like MySoberRoommate.com. Or perhaps you know someone through your 12-Step meetings or elsewhere who also needs a roommate.
3.) Find a Local Support System
Whether or not you remain living at home while attending college, it helps to have social support on campus. This may or may not be a group of sober people but it will certainly be a group focused on something other than drugs or alcohol. For example, you might find a 12-Step group near campus or you might get involved with activities that support your recovery. For example, most colleges and universities have tons of opportunities to get involved in volunteering, which, in addition to being a positive activity and a great way to meet friends, is one of the 12 steps.
However, campuses have groups of all kinds--languages, games, academic disciplines, sports, activism, and more. These are all great opportunities to make new friends around activities that are more constructive than drinking.
4.) Manage Your Course Schedule
One of the biggest challenges for anyone recovering from addiction is managing stress, which is typically a major trigger of cravings. Managing stress is a whole topic in itself but in the context of college, one of the best ways to manage stress is to manage your schedule. New college students are often surprised by how much they have to study when they first start college. Also, high fees often make students try to pack as many courses as they can into every semester. Unfortunately, that’s a great way to feel stressed, overwhelmed, and helpless. It’s much better to keep your schedule as light as you can within the constraints of academic and scholarship requirements.
Keep in mind that class time is only the tip of the iceberg. Many classes, especially in your first year, will also have study sections and labs, both of which may assign their own homework. Then, there’s just the regular studying you’ll have to do for each class. You’ll typically get more mileage from putting more effort into mastering a few core subjects than by trying to take a huge variety of classes and you’ll feel less stressed that way too.
5.) Practice Self-Care
College students aren’t known for their self-care. Rather, they tend to be known to eat a lot of pizza and stay up late. These kinds of habits are bad for both your grades and your recovery. As much as possible, try to maintain any healthy lifestyle changes you’ve made as part of addiction recovery. Try to eat a diet mostly composed of nutritious whole foods with a minimum of sugar and fried food. Get regular exercise, even if it’s just walking a lot.
Most importantly, don’t skimp on sleep. Sleep is when new skills and information are consolidated into long-term memory, so staying up late to study is really counterproductive. Sleep deprivation also impairs your concentration and short-term and working memory. If you’re tempted to stay up all night studying for a test, the reality is that you’ll probably benefit more from a good night’s sleep. Most importantly, consistently getting enough sleep is crucial for emotional stability, so resist the urge to cut corners by cutting sleep.
Although college is known for parties and drinking, that’s only a small part of the college experience. When you consider all the opportunities college offers--not only for classroom education, but also for gaining broader cultural knowledge, meeting interesting people, volunteering, and getting involved in new activities--using the opportunity just to drink seems like a waste of time. Staying sober starts with creating the right conditions, such as where you choose to live, and associating with the right people. There is a fairly strong inverse correlation between grades and drinking, meaning that more serious students tend to drink less. There are always exceptions, of course, but by associating with other people who want to learn as much as they can, you are likely to end up around relatively sober peers.
At The Foundry, we know that recovery from addiction is a process of continuous learning. We also know that the best reason for getting sober is so you can live the kind of life you want to live, which may involve higher education. To learn more about our comprehensive approach to addiction recovery, call us at (844) 955-1066.
How Do You Know When Drinking Has Become a Problem?
We live in a culture where drinking is common and sometimes even expected. This can sometimes make it hard to know when our drinking is normal or excessive. We are particularly prone to misjudgment because our ideas about normal drinking are most strongly influenced by our immediate circle of friends and relatives. Unfortunately, this standard can be misleading. Furthermore, we are all different--we have different risk factors for addiction, different ability to metabolize alcohol, different states of health, and so on. Whether or not your drinking is excessive depends a lot on your personal situation and the following can help you determine if your drinking is a problem.
Yellow Zone
You don’t necessarily have to have an alcohol use disorder to have a problem with alcohol. Problem drinking comes in many shapes and sizes, including the following.
Moderately High Daily Drinking
When you get outside the green zone of moderate drinking--typically no more than two drinks a day for men and one drink a day for women--you can get into problems pretty quickly. First, it suggests an escalation in drinking, which means your drinking might continue to escalate. Second, over years of mildly excessive drinking, you are still at higher risk of a number of health issues, including heart disease, liver disease, stroke, obesity, diabetes, and cancer. Third, you can form a dependence more easily than you might think. For example, if you’re a woman, you may experience withdrawal symptoms after drinking five or six drinks a day for two months.
Weekend Binge Drinking
You typically have to drink most days to develop a dependence on alcohol. A dependence is considered necessary but not sufficient for addiction. However, as noted above, problem drinking comes in many forms. If you don’t drink all week, but then go hard on weekends, you are still vulnerable to many of the negative effects of problem drinking, including alcohol poisoning, blackouts, accidents, fights, and DUIs. Even one such event can seriously affect your life.
Red Zone
The following are some of the clearer signs that your problematic drinking has become an alcohol use disorder.
Canceling Plans to Drink
One of the main indications of a substance use issue of any kind is if it takes priority over other things in your life. So if you’re making room for drinking, especially drinking alone, it’s a clear sign of a problem That includes canceling plans with friends, neglecting family responsibilities, missing work, and so on.
Lying About Drinking
When you’re lying about how much you drink or that you drink at all, it indicates at some level you either know you are drinking too much or you know other people will think you are drinking too much. Neither is a good sign. If you tell your spouse you’re running an errand so you have an excuse to go get a drink, if you’re “priming” before you meet up with friends, or if you’re hiding alcohol around your house or in other containers, it’s a pretty good sign you have an alcohol use disorder. Lying and deception are among the biggest reasons addiction is so harmful to relationships.
Borrowing or Stealing Money to Drink
Another clear sign of addiction is if you are violating your normal ethical principles, including borrowing or stealing money for alcohol. If you don’t have money for alcohol and you have to go to such lengths to get a drink, that’s a huge red flag.
Needing More Alcohol to Feel the Effects
Another word for tolerance is dependence. If you have to drink more than you used to feel the effects, it’s a sign that your body has adapted to the presence of alcohol. The flip side of that is that once you stop drinking--or try to stop--you’re going to experience withdrawal, which is often a major barrier to quitting.
Drinking to Relax
Drinking to relax can be a problem for two reasons: First, it can indicate that you are drinking to cope with stress, which is a problem in itself because it can mean drinking fills an emotional need. Second, it may indicate that you have developed a dependence and you are physiologically unable to relax without alcohol. You may even be feeling some mild withdrawal in the form of irritability, tension, headaches, and so on.
Legal Problems
For many people, running into legal problems is a clear sign their drinking has gotten out of control. It may be a DUI, a domestic violence call, a fight, or other problems that wouldn’t have happened if you weren’t drinking. It’s possible that you just happened to get caught on the one night you drank too much, but that’s very unlikely.
Health Problems
Health problems can be another wakeup call for many people. Drinking may lead to heart disease, liver disease, obesity, diabetes, and various kinds of cancer, as well as other problems. Some of these may appear more quickly than you think. For example, you may have fatty liver disease with no symptoms and at a relatively young age.
Work Problems
Work is often the last thing to suffer when someone has an alcohol use issue. Not only do you need some kind of income to pay the bills, but many people tie their sense of identity and self-worth to their work. They often feel like they can drink as much as they want, as long as they still perform well at their jobs. Therefore, it’s often a sign of a serious problem if you are drinking at work or skipping out early to drink.
Trying to Quit and Failing
Finally, it’s a pretty clear sign of addiction when you think you should quit or you actually try to quit but you can’t seem to manage it. This may take several forms. Perhaps you can’t even get through withdrawal. Maybe you can make it a couple of weeks and then you say to yourself, “See. I proved I can do it so now I can start drinking again.” Maybe you decide to quit and somehow find yourself drinking again the same night, the way smokers sometimes light up without any conscious awareness.
There are many possible signs that drinking has become a problem. If you’re asking yourself the question at all, it’s probably time to take a break. If you are showing some of the more serious signs of an alcohol use disorder, such as lying, borrowing, stealing, needing alcohol to relax, having legal or health problems, and so on, it’s time to take decisive action, whether that’s going to an AA meeting, finding a therapist, or looking into treatment programs. If you have tried several times to get sober and failed, it may be time for something more intensive like residential treatment.
At Foundry, we know that addiction takes a toll on nearly every aspect of your life, including your relationships, your finances, and your health. We also know that recovery is a holistic process, which is why we treat addiction from many angles, including psychotherapy, diet, exercise, and spiritual wellness. To learn more about our approach to addiction treatment, call us today at (844) 955-1066.
What Is Borderline Personality Disorder?
Borderline personality disorder (BPD) is a condition that massively increases your risk of addiction. One study estimates that about 78% of people with BPD will develop a substance use disorder at some point in their lives, compared to only about 8% of the general population. However, BPD is a fairly obscure disorder. Major depression and anxiety disorders, for example, are far more common and although there are many misconceptions related to those conditions, people generally understand what they’re about and probably know at least one person who has struggled with them. On the other hand, a condition like schizophrenia is far less common but the sometimes extraordinary symptoms attract a lot of attention. BPD, by contrast, is less well-known and the name doesn’t offer much insight either. Insofar as people know about it at all, they often assume it’s similar to bipolar disorder, which isn’t really accurate. The following is a brief look at BPD, what it is, how it affects your life, and how it’s treated.
Who Does BPD Affect?
Roughly 2.7% of adults have BPD. Although it is often associated with women--perhaps because of stereotypes involving hyperemotionality--BPD affects men and women about equally. The perception that BPD mainly affects women has likely led to it being under-diagnosed in men so it’s important to be aware that men have about equal risk. Symptoms also appear to be more severe in younger adults and often get milder with age.
Risk Factors
BPD is currently not well understood but it appears that many of the risk factors that are relevant for other mental health issues are relevant for BPD as well. For example, there appears to be a genetic component, so if a close family member such as a parent or sibling has BPD, you are more likely to develop it at some point. Childhood environment appears to be another major risk factor as well, particularly any history of abuse or neglect. One central characteristic of BPD is an intense fear of abandonment, so any childhood trauma related to abandonment or neglect--either physical or emotional--may be particularly relevant.
Symptoms
The symptoms of BPD are mainly characterized by two factors: the intensity of emotions and all-or-nothing thinking. In other words, people with BPD tend to feel overwhelmed by their emotions, both positive and negative, and they have trouble coping with the complex gradations that characterize much of our emotional lives. This affects how they relate to themselves and others.
Unstable Sense of Identity
First, the difficulty dealing with emotional complexity, as discussed above, along with other factors make it hard for someone with BPD to form a stable and coherent sense of identity. Much of our identity comes from our relationships to others and if these associations are always fluctuating wildly, it’s hard to know where you stand. Your judgments of yourself are also subject to these kinds of fluctuations. And finally, if your emotional reactions to people, values, and ideas are always drastically changing, it’s hard to form a coherent sense of yourself and this can sometimes be extremely disorienting.
Fear of Abandonment
As noted above, BPD is typically characterized by an extreme fear of abandonment. They may go to great lengths to avoid abandonment, either real or imagined. For example, they may escalate a relationship quickly or completely cut off contact suddenly if they are afraid they might be pushed away. However, like most people, those with BPD want to have stable, intimate, and meaningful relationships. The desire for close relationships and the fear of abandonment can create a lot of emotional stress.
Volatile Emotions
As discussed above, BPD is characterized both by very intense emotions and by all-or-nothing thinking. Therefore, to someone with BPD, someone or something may be either amazing or terrible, with little in between and these judgments may change from one day to the next. They often experience intense anger that they have trouble controlling. They may experience moods that are both intense and changeable and these moods may last hours or days. This is one reason BPD is sometimes mistaken for bipolar disorder, although bipolar episodes typically last something more on the order of weeks.
Relationship Problems
Predictably, emotional volatility, intense anger, fear of abandonment, and an unstable sense of self often lead to relationship problems. Because people with BPD typically fear abandonment, they may adore someone one day and despise them the next for no apparent reason. Obviously, this can be confusing and stressful for the people in their lives. It also tends to confirm the worst fears of the person with BPD when the people they care about start to distance themselves because of this behavior.
Risky Behavior
Impulsiveness and risky behavior is another common characteristic of BPD, and it is especially common in those with a co-occurring substance use disorder. This might include excessive drug and alcohol use, unsafe sex, reckless driving, or spending sprees. This is another behavior that sometimes leads to BPD being confused with bipolar disorder since reckless behavior is also a common feature of manic episodes. Clearly, the mix of substance use with frequent feelings of intense anger and alienation puts someone at high risk for developing a substance use disorder.
Treatment
Treating BPD can be difficult. Not only is the condition poorly understood, but successful psychotherapy depends on a good therapeutic relationship, which is one of the central problems of BPD. However, dialectical behavioral therapy, or DBT, has been shown to be pretty successful in treating BPD. DBT is based on the more common cognitive behavioral therapy (CBT), but it’s more intensive and places more emphasis on accepting and regulating challenging emotions as well as developing interpersonal skills to improve relationships. To those ends, DBT has both individual and group therapy components, as well as more frequent contact with the therapist between sessions.
BPD is one of the less well-understood mental health issues and it affects a relatively small percentage of people. However, for those it does affect, it is practically the perfect storm for creating a substance use disorder. It undermines relationships and causes a deep sense of alienation, it causes intense and rapidly changing emotions, including anger, and it often leads to impulsive behavior. If you or someone you love shows symptoms of borderline personality disorder, it’s crucial to seek help as soon as possible, whether or not substance use is also a problem.
At Foundry, we know that substance use is usually only the most visible part of a bigger problem. Most people who struggle with addiction have a co-occurring mental health issue and BPD is one of the most challenging. We offer DBT as well as a range of other therapeutic options as part of our comprehensive approach to treating addiction. To learn more, call us today at (844) 955-1066.
How Do You Know if You Need Residential Treatment for Addiction?
There are many options on the spectrum of care for addiction treatment. For example, on one end, you could attend local 12-Step meetings. They are free, open to everyone, and provide structure and support to people trying to stay sober. However, that level of care isn’t always adequate. Many people, for example, are unable to detox safely or they may have co-occurring mental health issues. Those people might need a higher level of care, perhaps working with a therapist who specializes in addiction. A higher level of care might be entering an intensive outpatient program (IOP).
The highest level of care is a residential treatment program, which may last anywhere from 30 days to six months or more. Since a residential treatment program is a fairly substantial investment of time and money, it’s a big decision whether to go for it. The following considerations can help you decide if a residential treatment program is right for you or your loved one.
You Anticipate a Difficult Detox
Residential treatment programs typically include medical detox. You don’t necessarily have to do medical detox and treatment in the same place, but it does streamline the process. There is more continuity and less opportunity to back out. Also, if you need medical detox, you are probably using drugs and alcohol at a level that could be considered a serious addiction.
While it’s not always possible to predict how detox will go, there are some factors that indicate medical detox is the wiser strategy. The biggest indicator is if you’ve had trouble detoxing before. Perhaps you experienced severe symptoms, such as DTs, or perhaps you only managed to make it a few days before giving up and returning to substance use. Detoxing in a facility helps keep you safe, increases the likelihood that you will complete detox, and helps ensure you will proceed directly to treatment after detox.
You Have a History of Relapse
Another solid indication that it’s time for a residential treatment program is if you have a history of relapse. Perhaps you have tried other options, such as 12-Step meetings, therapy, or IOP and nothing seems to stick. There are many reasons people relapse and it’s not certain that a residential treatment program is the only solution, but it also doesn’t make sense to keep trying the same thing if it hasn’t been working.
A residential treatment program offers far more protection, structure, and support than even an IOP. You live in a place where drugs and alcohol are kept out, you are largely insulated from the everyday stresses of life, and you have a structured daily routine that helps you focus on recovery and wellness. This kind of program can help you break the unhealthy habits that keep you sliding back into substance use and replace them with healthier habits that not only make it easier to stay sober but make you happier and healthier overall.
You Have Co-Occurring Conditions
Co-occurring conditions are extremely common among people with substance use disorders. For example, mental health issues like depression, anxiety disorders, personality disorders, PTSD, ADHD, and schizophrenia significantly increase your risk of addiction. For some conditions, like mild or moderate depression or some anxiety disorders, therapy or outpatient treatment might be enough to get the co-occurring condition under control. However, some conditions are much harder to treat and some of those contribute most to addiction risk. For example, about 56% of people with bipolar disorder develop a substance use disorder at some point in their lives and as many as 75% of people with a borderline personality disorder will develop a substance use disorder at some point in their lives.
These conditions often require more intensive forms of treatment than a weekly visit with the therapist. Borderline personality disorder, suicidal depression, eating disorders, and other serious mental health issues are often treated with dialectical behavioral therapy (DBT), an intensive form of treatment that is more easily done in a residential setting. Other conditions may require medication and observation early on and a residential setting is better for that too.
Also, people recovering from substance use disorders sometimes have medical issues that complicate treatment. Long-term drug and alcohol use can cause high blood pressure, heart disease, risk of stroke, liver disease, malnutrition, and other issues. Detox can put a lot of stress on the body, so it’s often a good idea to have easy access to medical treatment. Inpatient treatment can also go a long way to correcting any problems caused by lifestyle issues, such as malnutrition or sleep deprivation.
Your Environment Contributes to Your Substance Use
As noted above, there may be many factors contributing to your pattern of relapse. Dysfunctional family dynamics, job stress, peer pressure, exposure to triggers, and so on can make it very hard to make a good start in recovery. A residential treatment program is a chance to make a clean break. You are shielded from those negative influences while you learn new recovery skills and establish positive lifestyle habits. Insofar as you need friends and family to support your recovery, they can participate in the treatment process too. Getting the family involved is ideal because everyone can learn to communicate better, maintain healthy boundaries, and better understand how to support your recovery.
There Are Few Treatment Options in Your Area
Generally speaking, you want to have the appropriate level of care to suit your needs, but sometimes you just have to make the best choice available. For example, some people need residential treatment but for economic or family reasons, they have to go with outpatient treatment instead. Similarly, many areas of the country--and many of the areas that have the most need of treatment--have few if any treatment options. There are more and more options becoming available but if you live in an area where there are few options and you need a fairly high level of treatment, your best strategy might just be to find a residential program rather than trying to manage a long commute or setting for too low a level of care.
Entering a residential treatment program for addiction is a big decision. It probably won’t be the first thing you consider when you first notice you’re drinking a bit too much or relying too heavily on pills. More likely, you will have tried some other routes to recovery and had a hard time sticking with it for whatever reason. Maybe you’ve never even made it past withdrawal. Maybe there’s something in your environment that’s making it harder for you, such as a loved one who can’t seem to say no. Maybe you have a serious co-occurring condition that requires intensive, integrated treatment. Whatever the reason, residential treatment is the most intensive option.
At Foundry, we know that entering residential treatment is not a decision anyone takes lightly and we’ll use every means at our disposal to help you start your recovery right and make a smooth transition home after treatment. We treat difficult conditions using proven therapeutic methods, including DBT, and we emphasize overall wellness to support long-term recovery as well as physical and mental health. To learn more about our holistic addiction treatment program, contact us at (844) 955-1066.
5 Mental Health Issues That Are Frequently Misdiagnosed
Most people with substance use disorders have one or more co-occurring mental health issues. Typically, the mental health issue comes first and drives addictive behavior, but drugs and alcohol also make mental health issues worse. Accurately diagnosing and effectively treating any co-occurring mental health issues is one of the most important parts of a strong recovery from addiction. Unfortunately, neither diagnosis nor treatment is as straightforward as one would hope. Mental health issues often come in clusters; symptoms overlap and present differently in different people. The following mental health issues are some that are both common in people with substance use disorders and are frequently misdiagnosed.
1.) Bipolar Disorder
Bipolar disorder may be the most commonly misdiagnosed mental health issue. Furthermore, treating bipolar incorrectly may have the most adverse effects. A number of studies have looked at the misdiagnosis of bipolar. One study found that 69% of people with bipolar disorder were initially misdiagnosed and about a third of those remained misdiagnosed for at least 10 years.
Bipolar disorder is most frequently misdiagnosed as unipolar major depression--commonly known as depression. This is because the symptoms of a bipolar depressive episode--depressed mood, inability to feel pleasure, sleep disturbances, irritability, fatigue, sudden weight changes, poor concentration and memory, aches, slow movements, and thoughts of suicide or death--are indistinguishable from unipolar major depression. What’s more, when people seek help for bipolar symptoms, they typically seek help for depressive symptoms and they may neglect to mention manic symptoms, especially if they’re relatively mild. Depression is also more than twice as common as bipolar disorder, so it’s often a reasonable diagnosis.
As a result, people with bipolar are often prescribed antidepressants such as SSRIs, which help with depressive symptoms but may trigger manic symptoms. If you experience manic episodes, such as high energy, little need for sleep, delusions of grandeur or paranoia, hyper-productivity, or starting lots of new projects that you never finish, it’s important to mention those to your doctor or therapist when seeking help for depression.
2.) Borderline Personality Disorder
Borderline personality disorder, or BPD, massively increases your risk for developing a substance use disorder at some point in your life. Although it affects only about 2.7% of adults, about 78% of people with BPD will develop a substance use disorder. BPD is typically characterized by emotional volatility, sudden changes in self-identity, relationship problems, mood swings, suicidal thoughts or behavior, feelings of emptiness, and impulsiveness.
Because these symptoms seem to be a mix of both depressive and manic symptoms, BPD can easily be mistaken for bipolar disorder. Although bipolar is also characterized by unstable moods, the changes tend to happen over longer periods, typically weeks or months. Bipolar is currently treated with some combination of therapy, antidepressants, and mood stabilizers, whereas BPD is treated with an intensive form of therapy called dialectical behavioral therapy, or DBT.
3.) PTSD
PTSD requires four kinds of symptoms for clinical diagnosis: re-experiencing symptoms such as nightmares or flashbacks, avoidance symptoms such as avoiding driving after an accident, changes in behavior such as becoming short-tempered or easily startled, and changes in cognition, such as becoming pessimistic or emotionally numb. There can be quite a bit of variation in the way these symptoms manifest and some kinds of symptoms may be far more prominent than others. It would be quite easy, for example, to mistake the behavioral and cognitive changes for symptoms of major depression.
While treating PTSD the way you would treat depression might help--some of the methods, such as cognitive behavioral therapy, or CBT, and antidepressant medications often help with both--PTSD is a more complicated issue and typically requires reprocessing the trauma for recovery. Considering that as many as 50% of people seeking help for a substance use disorder have symptoms of PTSD, it’s crucial to get this diagnosis and treatment correct. As with bipolar disorder, it’s important to tell your doctor or therapist about any trauma you may have experienced as well as avoidance or re-experiencing symptoms related to that trauma.
4.) ADHD
ADHD is a strange case because experts seem to agree that it is over-diagnosed in children but under-diagnosed in adults. If you happen to slip through the net of ADHD diagnosis as a child, it could be causing you problems as an adult. Typically, as we age, the symptoms of ADHD become less apparent. People learn to control their fidgeting and impulsive behavior to some degree so it’s not obvious they have ADHD but the cognitive symptoms, such as racing thoughts persist. Somewhere between 10 and 24% of people seeking help for a substance use disorder have ADHD, compared to less than 5% of American adults overall.
ADHD isn’t usually mistaken for something else--it’s typically not recognized at all--but occasionally, the symptoms are mistaken for manic symptoms of bipolar disorder. This misdiagnosis might be confirmed if the person happened to have a depressive episode in the past, which is not terribly uncommon. The good news is that controlling ADHD with appropriate medication makes it much easier to stay sober.
5.) Depression
Like ADHD, depression typically isn’t misidentified as something else but rather isn’t recognized at all. While most of us are familiar with some of the symptoms of depression like depressed mood, lack of motivation, fatigue, excessive sleep, and thoughts of suicide, other common symptoms such as irritability, aggressiveness, reckless behavior, substance use, physical pain, and poor concentration are less often recognized. If these are your primary symptoms, you probably wouldn’t think to seek help for depression or any mental health issue and your loved ones might not recognize it either. This is especially true of men, who are both less likely to recognize depressive symptoms and less likely to seek help than women.
It’s crucial to recognize that addiction isn’t only about substances. Most of the time, people with substance use issues have at least one mental health issue to go with it. Drugs and alcohol are often coping mechanisms. If you want to have a lasting recovery from addiction, then it’s vital to identify and treat the underlying causes, especially when those causes include a serious mental health issue. While we expect mental health professionals to diagnose and treat us correctly, it’s important to understand how murky the realm of mental health can be. Your doctor or therapist only knows what you’re willing to share with them. It’s important to be open about all of your symptoms so they can better help you.
At Foundry, we know that addiction is complex, which is why we approach treatment from many angles, including DBT, 12-Step facilitation, family therapy, lifestyle changes, and more. We know that mental and physical health form the foundation of a strong recovery from addiction. To learn more, call us at (844) 955-1066.
9 Tips for Getting the Most Out of Therapy
Therapy is a central feature of any addiction treatment program. The majority of people with substance use disorders have co-occurring mental health issues such as anxiety disorders, major depression, personality disorders, PTSD, ADHD, schizophrenia, and others. Even those without a co-occurring disorder can benefit from discussing their thoughts around substance use and stress as well as learning new behavioral and coping strategies. Getting emotionally healthy is indispensable for a strong recovery. The following tips can help you make the most of your therapy sessions.
1.) Find the Right Therapist
If you are entering an addiction treatment program, there are probably only a few therapists but they should all have experience treating co-occurring addiction and whatever your particular challenge is. If you are choosing your own therapist out in the world, you have to be a bit more selective. Find someone near you--ideally within half an hour travel time--to make it easier to attend appointments consistently. Find someone with experience treating the issues you struggle with. Most therapists have some experience with depression and anxiety but fewer specialize in addiction. When you have narrowed down the field to maybe three candidates, see if you can talk over the phone or have a sort of trial session with each of them to see who you connect with most easily.
2.) Understand That Therapy Is a Collaboration
When you’ve found a good therapist, keep in mind that therapy is a sort of collaboration. Your therapist is like a professional consultant. They need a lot of cooperation from you. It’s not the case that you can walk in, tell them what’s wrong, and expect them to fix you. In fact, it’s a bad sign if your therapist does too much of your work for you--telling you exactly what to do, dictating your goals for therapy, and so on.
3.) Have Some Idea of What You Want to Accomplish
When you go to therapy, it’s a good idea to start out with some idea of what you want to accomplish. What’s bothering you that you decided to seek help? For most people, substance use is only a symptom of other problems but reducing or eliminating your substance use is a good objective to start with. You can work with your therapist to come up with other, more measurable objectives. You want to have some idea of whether you’re making progress in therapy and progress will look different for everyone.
4.) Don’t Censor Yourself
In normal conversation, we hold things back. Sometimes we don’t want to be too honest about our feelings or reveal too much about our past. Sometimes we just don’t want to say something that’s not relevant to the conversation. However, in therapy, it’s typically better just to say whatever is on your mind, even if you think it might be embarrassing or irrelevant. Honesty is essential, and it’s hard for your therapist to figure out what’s going on with you if you’re always being polite and curating your own thoughts and emotions. Furthermore, those odd, seemingly irrelevant thoughts that pop into your head may be more relevant than you think. Don’t worry about your therapist judging you; they’ve heard things you probably couldn’t imagine. And unless you make a credible threat against yourself or others, they are legally prohibited from sharing anything you say in a session.
5.) Ask Questions
Related to the point above, it’s good to ask questions. Indulge your curiosity. Ask questions about therapy, ask questions about psychology, ask questions about your therapist's experience with certain problems, ask questions about whether other people have the same problems as you, and so on. If there’s something your therapist isn’t allowed to reveal--such as information about other clients--they will make that determination. There’s no harm in asking if you’re curious.
6.) Talk About Therapy
It’s also good to talk about the process of therapy in your sessions. There may be times when you feel like you’re not making progress, you’re not really connecting with your therapist, or perhaps your priorities have shifted. It’s good to talk about these issues as soon as possible. They are often easy to fix. It takes a while to create a good therapeutic relationship, both in terms of sharing information and building trust, so if you’re in a situation where therapy was going well for a while but now it’s not, it’s certainly worth a conversation before quitting therapy or changing therapists.
7.) Do Your Homework
Your therapist will often ask you to do something between sessions. It may be a practical assignment like asking you to do at least one thing that makes you slightly anxious. Or it could be a written assignment, such as keeping track of times you feel angry during the week and what caused it. It’s important to take these assignments seriously since they are the bridge between your sessions and your life. If your therapist doesn’t give you homework, it’s still a good idea to keep a therapy journal. Write down briefly what you talked about, how you feel about it, and any thoughts or questions you have for next time.
8.) Keep an Open Mind
We all assume we know ourselves better than anyone else. That’s true in some ways, but we all have biases, blind spots, and patterns we’re not aware of. Much of therapy is about becoming more aware of your own behavior. This task is much harder when you cling to preconceived ideas about who you are, how other people see you, and how a person should act. Be open to at least considering suggestions that initially seem off base. Never forget that your best thinking is what got you into this mess to begin with.
9.) Set Boundaries
Finally, it’s usually a good idea to set boundaries around therapy. Some people in your life may be a little too interested in what you discuss in your sessions. They may be afraid they’ll get blamed for some of your problems or they may just be eager to give their own advice. Neither is really helpful. Be careful who you discuss your therapy sessions with. What goes on there is for you alone.
Therapy is central to addiction recovery because so much of addictive behavior is driven by challenging emotions that arise because of mental health issues. Although 12-Step meetings like AA and NA have helped many people, they aren’t designed to treat mental health issues, and so their benefit will be limited for many people. When participating in therapy, the most important thing to remember is that engagement is key. Your therapist may be best thought of as a sort of guide. They can help you get where you want to go, but you have to tell them where you want to go and you have to do the walking.
At Foundry, we know that mental and physical health form the solid foundation of recovery from addiction. We use cognitive behavioral therapy, or CBT, dialectical behavioral therapy, or DBT, family therapy, group therapy, and other methods to treat co-occurring mental health issues. We also emphasize healthy lifestyle changes as a way to support mental health and addiction recovery. To learn more about our comprehensive approach to treatment, call us today at (844) 955-1066.
What Fills Your Cup
What fills your cup?!
I recently read an article about getting rid of toxic things in your life. It made me think about what ACTUALLY fills my cup. And, on the flip side, what drains it. A few things that have filled my cup recently: sunshine, tea date with Aloha, trying a new Pilates class, ice cream with Theo, the gang back together, my sister’s smile, watching Kara get her first muscle-up, a side country hike with the boys, an extra workout with Jaime. And the list goes on…
People ask me ALL the time why I do CrossFit. There are more than one hundred reasons why but the single unparalleled authentic reason, is the family, the community, the squad. This is what keeps everyone coming back for more. Sure, you look fantastic, you feel amazing, you can pull cars off of small children, you can do hundreds of push-ups and pull-ups, you accomplish new things every day, youPR, you try new things, you become better at the things you do outside the gym, and you have one hell of family that would do just about anything for you.
So, my challenge to YOU this month is to search high and low for what fills YOUR cup, big or small. It could be a morning meditation or an afternoon dog walk. It could be a random act of kindness or a phone call to your mother. I suggest surrounding yourself with like-minded people and get rid of the ones that drain you. Replace the negative with positive. And, by filling your cup first, you can be abetter person, friend, spouse, co-worker, parent to those around you.
Here are a few tips to help you fill your cup, and in turn, fill someone else’s:
1. Take care of yourself-Eat well, sweat daily, get good sleep, and have a glass of water every once in a while. Find the things that make YOU feel healthy and do them! This will allow to show up better in your every day.
2. Say no-Stop saying yes will when you REALLY mean no. Go with your gut instinct and stick to your decision.
3. Try something new-You will be amazed at how great you feel by the challenge, the accomplishment, and the “good” hurt. Plus, change is good, right?!
4. Meet up with a friend and have a genuine face-to-face conversation-I can’t begin to tell you how simple this seems and how hard it is to schedule. Just do it. Make the time. It is WAY worth it.
5. Get outside-It is a funky time of year no doubt but make yourself get at least a few moments of fresh airEVERYDAY. It is like a breath of fresh air…. HA! You will feel instantly full.
Stop and smell the roses. Don’t worry be happy. Stay present. Say thank you. Look around you, find the simple joys in life, and remember that if it doesn’t fill your cup, dump it. Happy Spring.
Can a Pet Help You Recover From Addiction?
People want pets for many reasons. They’re cute, they’re friendly, and they can keep you company. If you are in your first year or so of recovery, there may be ways that having a pet can actually help you out and make your recovery stronger. However, it’s not a decision to be taken lightly. If you’re not in a good place, a pet may be an unnecessary liability. It may be better to wait. Here are some things to consider if you’re thinking about getting a pet.
How a Pet Can Help
Pets Are Good Companions
One of the most common reasons people want a pet, especially a dog or a cat, is that a pet is a good companion. They don’t judge, they’re affectionate, and they’re always around. Loneliness is a common problem early in addiction recovery because people often cut ties with old friends who drink and use drugs. However, making new friends can take time and meanwhile, people often feel lonely. Loneliness isn’t just unpleasant; it can worsen issues like depression, anxiety, and other mental health issues that commonly occur with addiction. Finding ways to feel connected is essential to recovery success and having a pet around is one such way. It’s not a substitute for human companionship, but it’s certainly an improvement over isolation.
Pets Can Make You More Conscientious
We typically don’t think of responsibility as a selling point but for people recovering from a substance use disorder, it can be. Conscientiousness is a personality trait that appears to protect against substance use disorders. Conscientiousness includes things like being responsible, being organized, following rules, following a regular routine, and so on. While personality traits are inherently difficult to change, conscientiousness is more related to action than other personality traits are, which means you can become more conscientious by behaving more conscientiously.
Having a pet exercises your conscientiousness muscles in mainly two ways. First, having a pet is quite a bit of responsibility. You have to feed it, make sure it gets plenty of exercise, and make sure it has basic things like toys, a carrier, and somewhere to sleep. You have to make sure your pet is vaccinated and you have to take it to the vet when it’s sick. You’re responsible for the well-being of another living thing, which means you will get plenty of practice doing mildly annoying and unpleasant things. While this doesn’t seem very appealing, learning to care for a pet can help you cultivate compassion and get you outside of your own head, which may not always be a nice place to be.
The second way a pet will help you be more conscientious is that it will help you have a more regular routine. You have to feed a pet regularly and a cat, dog, or bird will even wake you up when it’s ready to eat. You are aware that you have to be home at night to feed your pet, so you’re less likely to stay out late or stay over with friends. This routine can help with other things like having a more regular sleep schedule and generally keep you tethered to the normal rhythm of the world.
Pets Are a Way to Connect With Others
Having a pet means you have an easy conversation topic most of the time. Everyone wants to talk about their pets because they love them, it’s rarely a controversial topic, and it’s more interesting than the weather. Having a dog is especially good for promoting social connection because you have to walk them and you are much more likely to meet and talk to your neighbors. Even people without dogs will be more likely to strike up a conversation. While most of these interactions will be superficial, it’s good to have more points of contact, especially with the people who live around you. As noted above, loneliness is a common problem in early recovery, and having a sense of social connection is one of the best ways to ensure your recovery lasts.
Pets Encourage You to Be Active
This is mainly true of dogs, who have to be walked. Some dogs need a great deal of exercise, which means you’ll get plenty of exercise, whether it’s walking them, running with them, playing fetch, and so on. Having a dog usually means you get more activity spread throughout the day and it means you will be less likely to skip exercise if the weather isn’t perfect. While a short walk with the dog doesn’t seem like a big deal, many short walks throughout the week add up to quite a bit of exercise. Not only is that good for your health, but it’s also good for your recovery. Many studies have linked regular exercise to less stress, lower anxiety, better mood, and even longer periods of sobriety.
When You Might Want to Wait
Pets Can Be Expensive
Pets are a lot more expensive than you think. There are sometimes adoption fees, vaccinations, accessories like beds, carriers, toys, grooming items, and so on, vet bills, and food. A lot of people aren’t in the best shape financially when they start recovery and the financial stress of taking care of a pet certainly won’t help.
Pets Entail Responsibility
As discussed above, responsibility can be a good thing for recovery, but it can also be too much. Keep in mind that if you drop the ball, it’s your pet who will suffer. It’s also possible that the responsibility of caring for a pet will be too much stress too soon. Stress is a major cause of cravings, so it makes sense to only increase your responsibilities gradually to avoid feeling overwhelmed.
Pets Can Be an Emotional Liability
The emotions involved in having a pet aren’t always positive. Animals have much shorter lifespans than people. They get sick and they have accidents. If you’re attached to a pet, its death can be devastating. If you feel like that’s not an emotional shock you’re prepared to handle--meaning you’re not sure you could stay sober if your pet dies--then it might be better to wait until you’re in a more stable point in your recovery.
Pets can be great companions. They can help us learn to be more compassionate and responsible, both of which improve your recovery and make you happier and more fulfilled in life more generally. However, once you adopt a pet, you’re responsible for its welfare. If you think there’s any chance that you will forget about it, neglect, or not be able to afford to care for it, it’s better to wait. You can always get a pet later. It’s also important to remember that as emotionally rewarding as caring for a pet can be, it creates an emotional vulnerability as well. Getting a pet is just one of many life choices that will affect your recovery from addiction and your overall well-being.
At Foundry, we know that drug and alcohol use is just the tip of the iceberg when it comes to addiction. Mental health issues, trauma, stress, and isolation are often the real driving forces. That’s why we emphasize a comprehensive approach to recovery, one that doesn’t just emphasize abstaining from drugs and alcohol, but also addresses the root causes of addiction and gives clients the skills they need to live happier, more fulfilling lives. To learn more about our addiction treatment program, call us today at (844) 955-1066.
How Do You Make Relaxation a Regular Part of Recovery?
We often think of relaxation as a luxury, something we do every once in a while if we can manage to get a few days off of work or get someone to watch the kids. However, daily relaxation is a necessity. It’s a vital part of good self-care, especially for anyone recovering from a substance use disorder and their families as well. Most people recovering from addiction say that stress is their biggest cause of cravings, and in fact, many addictions begin as a way of coping with stress and other challenging emotions. Chronic stress can also worsen health risks, such as heart disease, obesity, insomnia, digestive problems, and more frequent illnesses. These are all risks that are also increased by heavy drug and alcohol use.
In short, taking time each day to relax isn’t just a luxury, but a way of protecting your physical and mental health, and a vital element of your recovery plan. However, it’s not always easy to relax, especially early in recovery when you may be feeling unusually tense, anxious, and irritable. The following tips can help you make relaxation part of your everyday life.
Set Aside Time
If you want to make relaxation a habit, you need to actually dedicate some time in your day to it. If you just figure you’ll squeeze it in when you have some free time, you’ll usually end up skipping it. Figure out a time that will work most days. Just before bed works pretty well for most people and relaxing can be a great way to improve your sleep as well. Right after work might be another good time and having a little buffer between your work and home life might improve your relationships. Find a time that works for you and try to stick to it every day.
Progressive Relaxation
As for relaxation itself, this is often harder than you would expect. You might sit down in your comfy chair with some nice music and still feel tense and agitated. One strategy that will probably help is progressive relaxation. Start at the top of your head, notice any tension there, and let it go. If it won’t seem to go away, try tensing the muscles for five seconds or so and then relax. When that area feels warm and relaxed, move on to the next area, perhaps your face or the back of your neck--both places that hold a lot of tension. It may also help to use visualization. For example, you may imagine the tense areas as a block of ice melting.
Meditation
The body and mind are connected in complex ways and it’s very hard to relax your body if your mind is tense, agitated, or racing. Relaxing your body should help to calm down your mind, but it can work the other way as well. Meditation can be an excellent way to relax your mind. There are many different methods of meditation and many of these are great for helping you mentally relax. Mindfulness meditation is currently the most popular form of meditation and it specifically emphasizes not getting wrapped up in thoughts. The Relaxation Response is a simple meditation method that combines progressive relaxation and mantra meditation. Research published in Public Library of Science ONE found that this technique--and likely others as well--actually cause genetic changes in the way your body responds to stress, including genes related to inflammation and oxidation, two kinds of stress that can lead to heart disease and cancer, respectively.
Deep Breathing
Meditation can relax your mind and help you respond better to stress but it does take a little practice. In the meantime, deep breathing is a quick way to activate your parasympathetic nervous system and get your body and mind to relax. Deep breathing, and in particular, a long exhale, has been shown in many studies to activate the vagus nerve, which stimulates your rest-and-digest system. The ideal rate for relaxation appears to be about six breaths per minute. A regular rhythm like a three-second inhale, six-second exhale, and a brief pause before repeating should help you relax both mentally and physically. Furthermore, taking a few slow deep breaths is something you can do pretty much any time throughout your day when you need a short break.
Moderate Exercise
Many studies show that exercise is good for your mental and physical health, and good for addiction recovery. One reason is that regular exercise makes your brain less reactive to stress, which makes it easier to relax. If stress relief is your main goal, it’s best to keep your exercise fairly moderate because intense exercise, whether it’s long endurance-training sessions, or spending hours in the weight room can increase cortisol and require more sleep to recover. To relax, you would do better to engage in more moderate forms of exercise like walking or tai chi. Yoga can be a bit more intense but it also incorporates relaxation, stretching, deep breathing, and meditation, which can make it ideal for relaxing. The only caveat is that exercising within two hours of bedtime can make it harder to sleep.
Hot Bath or Shower
For relaxing your muscles and getting a little space from other people, it’s hard to beat a hot shower or bath. Music can make it more relaxing, and many scents, such as lavender are relaxing as well. Guys typically prefer showers but it’s hard to beat the relaxing power of a hot bath. As with exercise though, a hot bath too close to bedtime can raise your core temperature and impair the quality of your sleep. Therefore, if you’re taking a shower or bath near bedtime, go for warm, not hot.
Be Careful About Media Consumption
Finally, if you’re trying to relax, beware of unnecessary exposure to things that will make you tense. Exciting, suspenseful, or violent movies and TV shows get your adrenaline going and make it harder to relax. News and social media are terrible if you’re trying to wind down because much of that content is specifically calculated to make you angry. If you’re trying to unwind by looking at Facebook, you’re not doing yourself any favors. If you’re going to watch something to unwind, go for something funny or positive. Laughter is great for relaxing.
Relaxation plays an important role in addiction recovery. It helps keep you mentally and physically healthy. It’s crucial to make relaxation a regular part of your day. In fact, the more moments of relaxation you can work into your day the better. If you look at the best pro athletes, for example, they are typically the ones who look the most relaxed the instant they step off the field, off the court, or out of the ring. They know it’s time to let go of whatever mistakes they made and rest before they have to get back in the game. Stress is cumulative, so the more of those kinds of microbreaks you can incorporate into your day, the less burdened you will feel.
At Foundry, we know that recovery from addiction is really about living a better life. It’s about being more skillful in the way you cope with stress, manage your emotions, and relate to other people. That’s why life skills, emotional regulation skills, self-care, meditation, yoga, and other practices are integral to our holistic addiction treatment program. For more information, call us today at (844) 955-1066.
How to Control Panic Without Xanax
Anxiety disorders are among the most common mental health issues in America and they are a common route to developing a substance use disorder. Panic attacks may be a symptom of a panic disorder or perhaps of post-traumatic stress disorder. People who experience frequent panic attacks are often prescribed a fast-acting benzodiazepine such as Xanax to cope with their symptoms or they may self-medicate with alcohol, marijuana, or other substances. If you have struggled with panic in the past, the thought of having to give up these crutches may sound intimidating but it’s possible to learn to control panic without them.
If you have experienced panic attacks in the past--which are characterized by shortness of breath, racing heart, confusion or disorientation, squeezing in the chest, feeling of impending doom, or feeling like you’re about to “lose it”--then you should certainly seek professional help. In the meantime, the following tactics can help you weather a panic attack.
Understand What Panic Is
Part of the reason a panic attack is so frightening is that people who experience them are often not aware of what’s happening. The symptoms are similar to a heart attack and, in fact, many people go to the emergency room because they think that’s what’s happening. If you believe you’re having a heart attack, that will clearly make you more anxious, which will only increase your panic. It’s actually pretty hard to distinguish between a panic attack and a heart attack based on symptoms alone. Context makes a big difference. For example, if you’re under 40 and you have had panic attacks before, your symptoms are more likely panic. Symptoms such as squeezing in the chest, pain that radiates to the jaw or arm, or a ripping sensation in the chest or back is more likely a heart attack. When in doubt, it’s better to err on the side of caution and seek medical help.
More generally, it’s important to understand that panic is what happens when your fight-or-flight system gets out of control. Perhaps something causes a bit of anxiety--a test or a confrontation--and that bit of anxiety signals a threat, and then you get stuck in a sort of feedback loop. The first step in controlling panic is to realize that anxiety, in appropriate amounts and in appropriate circumstances, is a useful emotion. The next step is to understand the role your own mind plays in escalating anxiety.
Identify Catastrophic Thoughts
The next step is to identify the thoughts that are amplifying your panic. These aren’t typically hard to spot, but the trick is to remember to be aware of them when you’re under stress. For example, when you feel anxiety or panic coming on, you may be thinking something like, “Oh, I’m having a panic attack--or a heart attack!--this is awful, I’m going to die, I’m going to go crazy, why can’t I stop this?” and so on. These kinds of thoughts only make things worse.
When you find yourself thinking these thoughts, there are two ways to respond. First, you can challenge your catastrophic thinking. For example, if you’re thinking, “I’m having a heart attack! I’m going to die!” think instead, “I’m only 25, so it’s probably not a heart attack, there’s no radiating pain or other symptoms. If I still feel this way in half an hour, I can go to the hospital. It’s probably just anxiety and anxiety can’t hurt me,” and so on.
The other way to cope with these kinds of thoughts is to step back and be an objective observer. This takes a bit of practice and regular mindfulness meditation might help. When you do this, instead of trying to guess what every sensation might mean, you just observe it. “Oh, I’m feeling anxiety and now I’m feeling short of breath, which is making me feel more anxious. I mainly feel it in my stomach,” and so on. By accepting your anxiety and experiencing it without trying to suppress it or push it away, you avoid compounding your distress.
Breathe Deeply
As noted above, an anxiety attack comes when your sympathetic nervous system or your fight-or-flight system gets out of control. The fastest way to get it back under control is to take some slow deep breaths. Since constricted breathing is often a symptom of panic, this may be challenging but if you can manage it, it will calm you down pretty quickly. The exhale is especially important for stimulating the vagus nerve, which activates the rest-and-digest system.
Try taking 10 to 12 breaths with a regular rhythm such as inhaling for three seconds, exhaling for six seconds, and pausing for a second before repeating. Research suggests that a rate of about six breaths per minute is ideal for relaxing and synchronizing your pulmonary and cardiac rhythms. Again, it can be challenging to slow down and breathe deeply when you’re having a panic attack, so just do what you can; even if your breathing rate isn’t perfect, it’s the aspect of your physiology that you have the most control over.
Pay Attention to Your Environment
Another good strategy during a panic attack is to connect with your immediate environment using a grounding strategy. The idea is to use sensory input to connect to the here and now. Panic is always about what might happen--you might pass out or lose it, and so on, and wouldn’t that be awful? The initial anxiety likely stemmed from worries about potentially catastrophic outcomes from failing a test or interview or whatever. Grounding yourself with sensory input allows you to forget about all of that stuff and focus on the present.
One common grounding technique is the 5-4-3-2-1 technique: Identify five things you can see around you, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. Take a moment to really experience each thing you identify. If you’re in a hurry, figure out which sense helps ground you the fastest and focus on that. It’s generally a good idea to practice this technique--and the other techniques, such as breathing as well--regularly, at least once a day, so you are more comfortable using them when you need to.
Panic is not an easy problem to deal with. The essence of panic is that it undermines your ability to think clearly and regulate your emotions. The best approach to treating a panic disorder or post-traumatic stress disorder is to work with a professional therapist to uncover the roots of the problem and develop comprehensive solutions. These typically involve a mix of behavioral and cognitive strategies, possibly with the aid of non-addictive medications, such as SSRIs. The strategies outlined above can help in the moment, but it’s also important to practice them in advance. If you need to use a grounding technique, for example, you don’t want to be thinking, “What was that technique again?” You want to recognize the onset of symptoms and automatically use a strategy that works for you.
At The Foundry, we know that emotional regulation skills and treating any co-occurring mental health issues are major factors in long-term recovery success. We emphasize the treatment of trauma, including PTSD, as well as other anxiety disorders. We know that mental and physical wellness is key to recovery success. To learn more, call us today at (844) 955-1066.
What Are the Most Common Challenges People Face Early in Addiction Recovery?
When people start thinking about quitting drugs and alcohol, they often imagine that recovery is only about abstinence. They believe they’ll be fine as long as they can resist drinking or using again. However, they soon discover that there’s a lot more to recovery. They encounter many unexpected challenges, and some of the biggest challenges are the tricks played by their own minds. The following are some of the most common challenges people encounter during their first year of recovery from addiction.
Difficult Emotions
For many people, staying sober isn’t terribly difficult as long as life is going pretty smoothly and they’re in a pretty good mood. Unfortunately, few of us get to abide in such a carefree state for long. Problems arise, bad things happen, and sometimes we just feel bad for no apparent reason. Dealing with difficult emotions is one of the biggest recovery challenges because drug and alcohol use often begins as a way of coping with these kinds of emotions. Stress is perhaps the biggest culprit but shame, anger, grief, sadness, and anxiety are major challenges as well. One of the most important parts of addiction recovery is learning strategies to manage stress and cope with challenging emotions.
Cravings
You might predict that cravings would be a problem when recovering from addiction since you no doubt experienced plenty of cravings during active addiction. However, coping with cravings when you intend to never use drugs and alcohol again is a next-level challenge because you often experience a craving as a sort of command that’s very hard to refuse. Learning to deal with cravings takes a multifaceted approach that includes identifying and avoiding triggers, behavioral strategies to keep from giving in to a craving, and emotional regulation strategies such as distraction, “surfing” the craving, and staying present.
Relationship Problems
Your health and your career can survive addiction for a little while, but your relationships are usually the first to suffer. Substance use issues quickly lead to deceptive behavior, which undermines trust in a relationship. Your priorities become focused on drugs and alcohol and you neglect your responsibilities to your friends and family. You may even get to the point where you’re lying to them and stealing from them to feed your addiction. Drugs and alcohol impair your judgment, leading to more fights and faster escalation, and the list goes on. On the other hand, social support is one of the most important things in recovery. A lot of sober people find themselves examining all their burnt bridges, wondering which ones can be repaired.
Money Problems
After relationships, addiction is almost always hard on your finances. Drugs and alcohol cost money. Some drugs cost a lot of money. However, the really crippling expenses are secondary. They include high-interest debts, legal and medical costs, and lost income. It can be pretty demoralizing to come out of treatment, feeling like you’ve made a pretty good start turning your life around, only to realize your finances are in total chaos. It can certainly add to the stress discussed above. These problems can be overcome and they are certainly easier to overcome when you’re sober, but it will still take time.
Loneliness
People starting out in recovery often face a dilemma: They know that if they spend time with old friends who drink and use drugs, they will likely slide back into old habits, but they haven’t yet made new friends and so they often feel lonely. Loneliness itself is often a challenge because it can lead to boredom, depression, and anxiety, which are not helpful for recovery. As noted above, social connection is an especially important part of recovery, so loneliness is nothing to take lightly. Typically, the best way to deal with loneliness is to make friends within your recovery community. They could be people you went through treatment with or people from your 12-Step group. These are people you see regularly, who understand what you’ve been through and share your commitment to sobriety.
Boredom
People are often surprised how big of a challenge boredom is in recovery. There are two reasons boredom is so powerful. First, drugs and alcohol actually take up a lot of your time. You have to get them, which sometimes takes some effort, and you have to carve out enough time to use them with the least amount of trouble. When people quit, they suddenly find they have loads of free time and they aren’t sure what to do with it.
The second reason is that addiction actually restructures your brain. Drugs and alcohol become the most interesting things in the world and everything else is a bit dull by comparison. Drugs and alcohol can also enhance your experiences, so even things you liked to do that weren’t substance-related might suddenly seem flat. Again, coping with this is a matter of deploying smart behavioral strategies and to some extent just being patient while your brain adapts to sober life.
Mental Health Issues
The majority of people with substance use issues have co-occurring mental health issues. A quality treatment program will identify and begin treatment of any mental health issues, since managing them is essential to a long recovery. However, people who try to get sober on their own or by going to AA or NA meetings might find that getting sober throws their mental health issues into sharper relief. Often, some form of therapy is necessary if recovery is going to last.
Transitioning Home
Transitioning from a treatment facility back to normal life is often more challenging than people realize. They go from a highly structured, sheltered, and supportive environment back to basically the same environment where their drinking and drug use was out of control. There is a big difference between coping with problems in a controlled environment and coping in real life. For that reason, transitional care is especially important. This might take the form of stepping down to a lower level of care such as an intensive outpatient program, a sober living environment, or transitional services.
Relapse
Finally, it’s important to remember that addiction is a chronic disease and relapse is fairly common. It can be dangerous and demoralizing. You might feel like you’ve wasted all your time and money and disappointed everyone who cares about you. You might feel like since you already messed up, you might as well go all the way. However, a relapse doesn’t have to be a permanent failure. People do recover after several tries. The important thing is to minimize the damage and try again as soon as possible.
At Foundry, we understand that substance use problems are only partially about substances. Recovery doesn’t come from white-knuckled abstinence, but from creating the kind of life where you feel happier and more connected and no longer feel like you need drugs and alcohol just to get through the day. Our treatment program is a multifaceted process that involves treating mental health issues, learning effective behavioral strategies, learning practical life skills, and building social support to help you solve whatever problems you may encounter. To learn more about our approach to treatment, call us today at (844) 955-1066.
8 Things You Shouldn’t Say to Someone With Depression
Depression is one of the most common mental health problems worldwide. It is also a common driver of addictive behavior. One study found that among people with a mood disorder such as major depression or bipolar disorder, about 32% also had a substance use disorder--that’s about four times the rate of substance use disorders in the general public. Common symptoms of depression include depressed mood, inability to enjoy anything, irritability, disturbed sleep or sleeping too much, weight changes, inability to concentrate, fatigue, lack of motivation, slow movements, aches and pains, substance use, reckless behavior, and thoughts of suicide or death. If someone you care about has depression, you probably want to help but it can be hard to know how. The following are some things you should avoid saying to someone with depression.
1.)“Snap Out of It”
If you’ve never experienced depression yourself, it can be hard to understand why someone can’t get out of bed, can’t focus, never seems to enjoy anything, never seems to be motivated, and so on. You may feel like they’re just not trying or they need someone to motivate them or wake them up. However, that’s not how it works. Telling someone to “snap out of it” or “cheer up,” even with the best intentions typically just makes things worse. Depression is a complicated problem and more and more research is showing that many forms of depression have physiological as well as psychological components. Telling someone to snap out of it may be like telling them to snap out of the flu.
2.) “Why Should You Be Depressed?”
We usually assume that if someone is depressed, they must be depressed about something. Often, this is true. Major life stressors such as a divorce, a job loss, or the death of a loved one can sometimes precipitate an episode of depression. Even a seemingly positive event like having a baby can cause depression. However, you don’t necessarily need a reason to be depressed, especially if you have had one or more episodes of depression in the past. It can occur spontaneously. Also, we all have different brains and different bodies and we all react to stressors differently. Even people who appear to have very good lives can be deeply depressed.
3.) “It Could Be Worse”
Similar to the point discussed above, “it could be worse” assumes you have to have a good reason to be depressed. You may be trying to put things in perspective, perhaps pointing out that there are people in your own neighborhood who don’t know where their next meal is going to come from, so you should feel pretty good about your life. Typically, this kind of strategy backfires. Someone with depression is just likely to feel bad about feeling bad. Also, a typical feature of depression is that you can’t imagine life getting better but it’s very easy to imagine life getting worse.
4.) “It’s All in Your Head”
People who haven’t experienced depression often imagine it as a problem of perspective--a short-sighted gloominess that would go away if you only looked at life differently. While it’s true that your thinking often contributes to depression, such as when you get stuck in cycles of rumination, worry, and cognitive distortions, there are two problems with telling someone depression is all in their head. First, it’s not all in your head. As noted above, recent research has found that much of depression may actually be in your body, particularly in the form of inflammation. Second, to the extent that depression is in your head, it’s nearly impossible to think your way out of it. The bleakness of your outlook doesn’t seem like depression; it seems like reality and it’s hard to argue yourself out of something you believe is true.
5.) “Don’t Be So Selfish”
From the outside, someone with depression can seem self-centered or even solipsistic--they don’t want to work, they don’t want to help out, they don’t even want to get out of bed because their life seems so uniquely horrible. However, there’s no sense at all in which depression is an indulgence. As discussed above, depression feels more like a trap and you can’t think or motivate yourself out of it. Calling someone with depression selfish only adds to their burden of self-loathing. Again, imagine calling someone with the flu selfish, and that’s similar to calling someone with depression selfish.
6.) “You Should Try Exercising”
While it’s true that exercise is excellent for your mental health and should be part of any treatment plan, it typically isn’t sufficient by itself. It’s not bad advice, exactly, it just falls woefully short. When you’re depressed, everyone has some advice for you and most of those people have never been depressed themselves. Advice either falls flat or it makes you feel like there’s one more thing you’re not doing. At the very least, it underscores how little someone else understands what you’re going through.
7.) “Have a Drink”
Some people assume that depression is just a matter of feeling stressed and having a few drinks will help them relax and cheer up. While a few drinks may temporarily make you feel better, in the long run, alcohol will make you feel worse. As discussed above, depression--and especially bipolar depression--significantly increase your risk of developing a substance use disorder. You get to rely on these temporary boosts--or moments of relief--and before you know it, you can’t get along without drugs and alcohol.
8.) “You Should See a Therapist”
As with the advice to exercise, telling someone to get therapy isn’t bad advice in itself but it tends to fall flat. There’s a good chance that someone with depression spends half the day thinking, “I should see a therapist,” but, again, it’s just one more thing they should be doing but aren’t. They probably don’t need you to remind them.
What may be helpful instead is to offer to help. Even in a mid-sized city, there are possibly hundreds of therapists. The thought of finding a good one, making an appointment, and actually showing up may feel overwhelming to someone with depression. Instead of suggesting they see someone, offer to help them with the process of finding a therapist and making an appointment. Try to remember that depression attacks the very faculties--motivation, optimism, focus--that you need to make a treatment plan and follow through. Seeing a therapist may seem like a simple thing to you but it’s not to them.
Depression is one of the most common co-occurring mental health issues along with substance use disorders. Depression typically comes first and substance use is more often a symptom and a way to try to manage the symptoms of depression. Any plan to treat addiction that doesn’t also address depression is not likely to succeed for long. If you have a loved one with depression, it’s important to see things from your loved one’s point of view. Plenty of well-meaning advice will either make no difference at all or make them feel worse. It’s far more helpful to be there for them, to listen, to try to understand, and to help them get treatment.
At Foundry, we know that there is usually a lot more to addiction than substance use. We use a variety of evidence-based methods to diagnose and treat any co-occurring mental health issues, including depression. Our methods include cognitive behavioral therapy, or CBT, dialectical behavioral therapy, or DBT, mindfulness meditation, yoga, Alpha-Stim, and others. To learn more about our comprehensive approach to treatment, call us today at (844) 955-1066.
7 Meditation Tips to Supercharge Addiction Recovery
Meditation can be an excellent part of an addiction recovery plan. In recent decades, there has been a lot of research showing practical benefits of meditation including stress reduction, increased productivity, better sleep, better relationships, and a greater sense of well-being. These can all serve you well in recovery. Because of the popularity of meditation in recent years, there has been a flood of information about it. Unfortunately, much of it is well-intentioned but misleading and if you follow it, you might easily miss out on many of the benefits of meditation or conclude that meditation just isn’t for you. The following tips can help make your meditation practice a more effective part of your recovery plan.
1.) Know Your Needs
First, meditation has become part of the current zeitgeist. It’s in the media all the time and you often hear people talking about their meditation practices. It’s almost expected that if you’re living a healthy, balanced life, then, of course, you’re meditating. However, it’s important to have some idea of what you actually want from the practice. Do you want to reduce stress? Do you want to have more compassion for yourself and others? Do you want to improve your concentration? Do you want to become enlightened? There are no wrong answers, but your individual needs will guide your approach to meditation.
2.) Find a Style that Works for You
Next, it’s important to understand that meditation isn’t just one thing. There are many different styles, traditions, and techniques. Currently, mindfulness meditation is the most popular and well studied and it will be a good place for many people to start. However, it’s not the only game in town. You may want to try a different style of meditation based on what you want from your practice. For example, if you want to reduce stress, mindfulness or a relaxation-response style of meditation may be the best for you. If you want to cultivate compassion then loving-kindness meditation (metta meditation) is the way to go. If you want to improve your concentration then a meditation that builds focus on an object, such as the breath, may be the most helpful.
3.) Find a Teacher
As noted, there is a flood of information on meditation out there and much of it is second-hand, perhaps a copy of a copy of a copy. The fastest way to get into a meditation practice and figure out if it’s right for you is to find a teacher. Depending on where you live and your particular situation, this may be easy or it may be hard. If your options are limited, the best strategy might be to work with the best teacher you can find. Even if it’s not exactly the style you want to do, they can show you the basics and help you figure out where to go next. If there is no teacher available in your area, look into online options. You can take a mindfulness-based stress reduction course online, which lasts eight weeks and has been shown to be pretty effective. There are also many good teachers on YouTube who do guided meditations for beginners. Look for videos by qualified teachers such as Thich Nhat Hanh, Yongey Mingyur Rinpoche, Jack Kornfield, Jon Kabat-Zinn, Joseph Goldstein, and Sharon Salzberg.
4.) Be Consistent
One of the biggest mistakes people make when they decide to try meditation is that they only do it when they feel like they need it. Perhaps they feel stressed or unable to relax, so they decide to light some incense and sit on the floor for a while and be peaceful. While that’s not the worst thing you can do, it’s about like exercising once in a while or practicing the piano once in a while. You really only get the benefits from regular practice. Meditation is a way of training your mind and you won’t see lasting changes unless your practice is consistent. It’s much better to practice 10 minutes every day than to practice for an hour at random intervals.
5.) Stick With One Approach for a While
Once you start learning about all the different approaches to meditation, you may be tempted to try them all. However, as discussed above, consistency is important. Spend at least a month with one practice and see what happens. If you don’t feel like it’s a good fit for you or your priorities change, try something else.
6.) Don’t Try So Hard
Another common mistake people make is that they try too hard. A common misconception about meditation is that the goal is to clear your mind, which isn’t very practical. Some meditation styles advocate single-pointed concentration. However, most people try to achieve this through intense mental effort, which often backfires. Typically, it’s more effective to relax and approach your thoughts in the role of an observer rather than a bouncer. If you get caught up in trying too hard and constantly judging your meditation, it’s going to be counterproductive.
7.) Focus On the Process
There’s a paradox when it comes to meditation: There’s something you want from meditation or else you wouldn’t bother doing it, but the more you focus on the result you want, the less effective the meditation is. The reason is that you can’t simultaneously focus on the present, accepting your thoughts and emotions, and think about how great life will be in the future when your thoughts and emotions aren’t so irritating. The way out of this paradox is to focus on the process. Make meditation a regular part of your day, like brushing your teeth. When you do the practice, just do it and see what happens. Whether your experience that day is good or bad, it still counts.
Meditation isn’t a silver bullet but it is a practice that can enhance your recovery in many ways. For example, mindfulness meditation practice helps people be more aware of their emotions, less reactive to stress, and deal better with cravings. It’s a sort of safety valve for your mind. It relieves some of the tension so you can think a little more clearly and make better decisions. Having an experienced teacher is the best way to learn meditation. Consistency, patience, and being gentle with yourself are also crucial for getting the most out of your practice.
At Foundry, we incorporate mindfulness meditation and yoga into our treatment program because we know treatment is only effective if we treat the whole person--mind, body, and spirit. Meditation is one aspect of our overall approach to wellness. Long-term success in recovery means creating a life that feels purposeful and connected, with no need for drugs or alcohol. To learn more about our addiction treatment program, call us today at (844) 955-1066.
7 Ways to Get Rid of Brain Fog for a Stronger Recovery
People often complain about brain fog in their first year of recovery. This is the feeling that you can’t focus on anything, even simple tasks, you can’t remember things you should be able to remember, you don’t feel motivated, you can’t form a plan and follow it through, or maybe you feel sort of emotionally numb. Your brain has a lot of adjusting to do during this early period and it’s normal to feel a bit off. People who have recently quit stimulants may have an especially hard time with brain fog since stimulants unnaturally enhance the faculties mentioned above. Brain fog can be a major challenge for recovery because it makes you have doubts like, “Will I feel this way forever?” and “How am I supposed to function like this?” Brain fog usually goes away on its own as your brain slowly adapts to functioning without drugs and alcohol. The following tips may also help.
1.) Go to the Doctor
If it’s been a while since you detoxed--several months, at least--and you feel like your cognitive symptoms haven’t abated, it’s a good idea to talk to your doctor. Malnutrition is a common problem for people with substance use disorders. Medical detox and treatment programs typically try to address this issue, but if you didn’t go that route or if you’ve fallen back into old lifestyle habits, you may have some nutritional deficiencies. Deficiencies in omega-3s, magnesium, B vitamins, and other nutrients may be causing your symptoms and your doctor can figure this out with a simple blood test. These are also usually easy to correct.
It’s also a good idea to rule out possible medical causes. Sleep apnea, thyroid problems, autoimmune disorders, and traumatic brain injuries are all possible causes of brain fog that you’ll want to rule out. You may also be on medications that are messing with your cognition and you’ll certainly want to discuss any change in medication with your doctor.
2.) Talk to Your Therapist
If there are no medical causes of your brain fog, talk to your therapist, if you haven’t already. Brain fog may have a psychological cause. Depression is the most likely. People often don’t realize that impaired concentration, slow thoughts, and poor memory are all common symptoms of depression. Lack of motivation and energy and emotional numbness are more well-known symptoms. Your symptoms may also be related to stress and anxiety. Psychotherapy, possibly with the assistance of medication, can help get these under control and that should improve your symptoms. However, some medications like beta-blockers have cognitive side effects, so you may want to avoid those.
3.) Dial-In Your Sleep
As for the things you have the most control over, sleep is the most common culprit when it comes to cognitive issues. Even a relatively modest sleep deficit can significantly affect your cognition, impairing your concentration, working memory, recall, planning, and self-control. Most studies suggest that we need at least seven hours of sleep a night to function optimally and for many people, even seven hours will be too little. The National Sleep Foundation recommends between seven and nine hours of sleep a night and the optimum amount will vary by individual and by any extra recovery needs, such as recovering from physical exertion or illness.
If you’re getting less than seven hours a night, there’s a good chance that’s causing at least some of your cognitive problems. While too little sleep is by far the more common issue, it’s also important to be aware that too much sleep can also cause cognitive impairment. So if you’re sleeping more than nine hours a night on average, you might want to shorten it a bit. It’s also important to sleep regular hours. That will make it easier to fall asleep and to wake up and you will feel less tired with the same amount of sleep.
4.) Experiment With Your Diet
As noted above, nutritional deficits can affect your cognition, so eating a variety of whole foods, especially nutrient-rich fruits and vegetables, will help fill some of those gaps. It may also help to eliminate certain foods. Inflammatory foods have been found to be especially bad for mood and cognition since they essentially trigger the same immune response you experience when you’re sick. Try reducing your intake of sugar, high-fructose corn syrup, refined wheat, fried food, and processed meats. Alcohol is also highly inflammatory and impairs cognition, but if you’re in recovery, you should be avoiding alcohol already.
5.) Get More Exercise
Exercise is just as good for your brain as it is for your body. It increases blood flow to every part of the brain, it makes you less sensitive to stress, it improves your mood, and it helps grow new brain cells. Most research indicates that moderate-intensity aerobic exercise has the most cognitive and mental health benefits and one large study published in The Lancet Psychiatry found that team sports are the single best exercise you can do for mental health. If your head is foggy, a game of basketball, a jog, bike ride, or walk may be just the thing you need.
6.)Practice Concentrating
Most of the items on this list are about removing the impediments to healthy cognition, but it may also help to challenge your brain more as well. Some of the cognitive impairment you feel after quitting drugs and alcohol comes from lack of use. It’s very easy to concentrate on things related to drugs and alcohol but everything else takes a back seat. You can start building up your focus and other cognitive skills by using them more frequently. Meditation is a great way to do this deliberately, but there are other ways to do this as well. Playing an instrument, for example, uses the whole brain and requires a lot of focus and coordination. High-skilled sports and possibly even some video games may also help.
7.) Be Patient
Finally, it’s important to be patient with yourself. It can be hard to go through your days in a fog, struggling to complete even the simplest tasks, but it will get better. Your brain has to heal from possibly a long time of drug and alcohol use and that just takes time. It’s also important to remember that whenever you feel challenged or frustrated trying to focus, your brain is actually adapting. Alternate periods of work and rest. After a time of trying to focus and remember, give yourself a real break, where you don’t do anything at all and be sure to get enough sleep. This gives your brain more opportunity to make the changes you require of it.
Recovery from addiction is a process and sometimes it feels way too slow. At The Foundry, we know that one of the biggest challenges of recovery is persisting day after day when progress isn’t always obvious. We’re here to support you and your family through treatment and beyond, to give you the best chance of success. To learn more about our approach to treatment, call us at (844) 955-1066.
Ten Signs Your Depression May Be Returning
Depression is one of the most commonly co-occurring issues with a substance use disorder and treating depression effectively is essential to long-term sobriety. One study found that among people with a mood disorder such as major depression or bipolar, a staggering 32% also had a substance use disorder. A relapse of depression may also lead to a relapse of drinking or drug use, so it’s important to try to prevent recurring episodes if possible.
Unfortunately, there’s a high probability that depression will recur. About half of people who have had one episode and about 80% of people who have had two episodes of depression will have another. The good news is that if you spot the signs early, you can reduce the severity of another episode or possibly avoid it entirely. Here are some tips.
- Seasonal Changes
First, it helps to know your patterns and some possible causes of depressive episodes. Seasonal changes are one such cause. Moving from fall into winter triggers an episode for many people, most likely because the shorter days disrupt the circadian rhythm, which has been linked to depression. This is known as seasonal affective disorder, or SAD and is typically treated with lightbox therapy to recalibrate your internal rhythm.
Summer SAD can also trigger a depressive episode but the symptoms are typically slightly different. Whereas winter SAD usually causes increased appetite, excess sleep, and low energy, summer SAD more often causes decreased appetite, disturbed sleep, and agitation. Summer SAD may also trigger manic symptoms in people with bipolar disorder.
- Anniversaries
The anniversary effect is when some holiday or anniversary triggers a mood change. It’s especially common in connection with the death of someone close. For example, you may suddenly feel depressed as the person’s birthday approaches or when you have to celebrate a holiday without them. However, the same might happen for something related to any traumatic event, such as a breakup, an accident, or an assault. If you are aware of the anniversary effect and any upcoming anniversaries, you can prepare yourself and feel less ambushed by it.
- Triggers
It’s also important to be aware of any other triggers that might be specific to you. Stress is always a possible trigger of depression. It could be work stress, the death of a loved one, or a divorce, or it could even be something more positive, such as buying a new house or having a baby. While it’s always good to manage stress, you may want to seek out additional therapy or social support whenever you start to feel overwhelmed.
- Early Symptoms
It’s always good to know your patterns so you prepare for problems but if you’ve had a couple episodes of depression already, they may just recur more or less randomly. This often occurs at roughly 18-month intervals but that’s never exact. The following symptoms may indicate another episode is approaching. Obviously, any symptom of depression, though less severe, may be a warning sign of relapse.
Common symptoms include depressed mood, thoughts of suicide or death, feeling worthless or helpless, sleeping badly, appetite and weight changes, lethargy, lack of motivation, slow movements, poor concentration, and physical pains. However, the following signs are either lesser known or they are usually the first symptoms to appear.
- Low Mood
For most people, a bad mood is just a bad mood, but if you have a history of depression, a bad mood might spiral down into a depressive episode. If you do have a bad mood, it will usually pass but if it doesn’t, don’t stress about it. Instead, find a reliable way of interrupting the mood--a technique called behavioral activation. This has been shown to be an effective way to treat depression and it’s even more effective when you’re not yet in the grip of a full episode. Watch some funny videos, go out with friends, take a walk, or listen to some music--anything to lift your spirits, especially if you don’t feel like it.
- Restlessness
When you’re in a full episode of depression, nothing is enjoyable. This is called anhedonia. Things you normally like just lose their appeal. In its milder form, anhedonia is more like boredom or restlessness. You do something you normally enjoy and you still feel flat so you try something else but that doesn’t work either. Sometimes this is a sign that you need to rethink your priorities or try something new but sometimes it’s an early sign of depression.
- Isolation
Isolation is a classic sign of depression. You don’t feel like going out or seeing anyone. Maybe you even skip 12-step meetings. You decline invitations, cancel plans, or just don’t show up. You don’t return texts or calls. The more you isolate yourself, the worse you feel, so it’s important to push against this tendency as soon as you notice it. Accept invitations and actually show up. Reach out to friends and family, even if it’s just a periodic text or call. Stay connected in any way you can manage.
- Irritability
Irritability is one of the most commonly ignored symptoms of depression. Most people with depression experience irritability but they often don’t connect the two. However, it may be one of the earliest symptoms. If everyone suddenly seems to be on your nerves or mundane tasks are suddenly incredibly frustrating, it may be an early sign of depression.
- Sleep Disturbances
People typically associate depression with sleeping too much or not being able to get out of bed. If you’re doing that, it’s certainly cause for concern. However, sleep disturbances are just as common and people less often connect them to depression. If you find yourself waking up at three or four in the morning and being unable to go back to sleep, it may be an early warning sign of a relapse of depression.
- Concentration Problems
Poor concentration can be terribly frustrating. You keep spacing off or if you do stay focused, it can feel really hard to make sense of whatever you’re doing. Sometimes this may just be situational. Perhaps it’s the end of a long day or you didn’t get enough sleep last night. However, if it seems to happen a lot, it could be a symptom of depression. It’s not just the body that slows down with depression, it’s your cognitive abilities too. If you’re having trouble with focus, working memory, or formulating a coherent plan, it may be an early symptom of depression.
Many of the items on this list are not enough on their own to indicate a relapse of depression but two or three together should be cause for concern. If you think you might be heading for a relapse of depression, make sure you’re still following your treatment plan, get in touch with your therapist, and try to stay socially connected. It’s much easier to avoid another episode than to climb out of the pit once you’ve fallen in.
At The Foundry, we know that addiction isn’t just a matter of drugs and alcohol--it’s about the whole system, including family, lifestyle, and mental health. We use proven methods to treat co-occurring conditions and teach our clients the emotional resilience skills they need for a long recovery. To learn more, call us at (844) 955-1066.
Seven Ways to Avoid a Relapse of Depression
If you’ve had an episode of depression in the past, your chances of having another episode are about 50%. And if you’ve had two episodes of depression, your chances of another episode rise to about 80%. Depression is inherently miserable and no one wants to weather another episode. If you’re recovering from a substance use disorder, there is even more at stake, since depression is a major driver of addictive behavior. The good news is that there are things you can do to reduce your chances of another episode of depression or reduce the severity of an approaching episode if you are able to catch it early.
1. Know Your Patterns
First, it’s important to know your patterns and triggers. Typically, the first episode of depression is triggered by something--a traumatic event, major stress, grief, and so on--and that can give you a clue to what might cause a relapse. Stressful events like having a baby, moving, a breakup or divorce, losing a job, getting a promotion, and so on are all things to watch out for.
Many people are also affected by seasonal changes, especially as winter approaches and the days get shorter. This is known as seasonal affective disorder and it can happen in the summer too. Finally, anniversaries are often a problem. It could be the anniversary of the death of a loved one or the first holiday after a divorce. Knowing your triggers and taking extra precautions can help prevent a relapse of depression.
2. Keep Track of What Works
Second, keep track of what works. If you had help from a therapist to get through your earlier episode, you have a headstart in this regard. Depression is different for everyone and it appears to have a variety of possible causes, which means it also has a variety of solutions. It’s a good idea to keep a record of what works for you someplace you can easily reference it.
For example, some people do really well on one kind of medication but not another. You may discover that there are two or three kinds of cognitive distortions that cause most of your problems. It can be hard to keep track of all these things so make a list and consult it often.
3. Stick to Your Treatment Plan
If you worked with a therapist during previous depressive episodes, you probably worked out a recovery plan, even if it wasn’t strictly codified. It might involve taking an SSRI, keeping up with therapy, making some healthy lifestyle changes, and so on. As you start to feel better, it’s tempting to start cutting corners.
You might be able to coast for a while but it will eventually catch up to you, especially if you suddenly have to deal with a lot of stress. Sticking to your treatment plan--or going back to it as soon as possible--is the single best way of preventing a relapse of depression.
4. Stay Connected
One common early symptom that depression is coming back is that you don’t want to be around anyone. People ask you if you want to go out but you’d just rather stay home. You feel like you can’t be bothered. Unfortunately, isolation is one of the things that will make you spiral down the fastest. The worse you feel, the more you want to be alone.
Staying connected is one of the best ways to improve your mood and feel better about yourself. It’s especially important when you feel tempted to isolate yourself. It’s crucial to resist that temptation, even if you’re only texting with friends and family.
5. Talk to Your Therapist
These days, psychotherapy isn’t typically like psychoanalysis, where you go every day for years. A course of cognitive behavioral therapy, or CBT, might only last a few months. It tends to be more targeted to specific solutions and when those goals are met, there’s no reason to continue meeting. However, you shouldn’t hesitate to resume therapy if you feel like you might be heading for another episode of depression.
The earlier you see your therapist, the better. Often, just feeling somehow “off” can be a sign that depression is returning. Maybe you feel irritable or that mundane tasks are extremely frustrating. It’s better to talk things over when you’re not sure exactly what’s wrong rather than wait until you’re in the middle of a crippling episode of depression.
6. Boost Your Mood
When you’re already in the middle of an episode of depression, advice like “Cheer up,” “get out of the house,” “do something fun” sounds hopelessly oblivious but if the feelings of depression have just started creeping in, a little boost in mood can go a long way. There are many ways to change your mental state. You can listen to music, go for a walk, go out with friends, watch something funny, do something creative, or try something new.
If you can, travel is often a great way to change your state. Even a short trip to a new place can interrupt a downward spiral. The key is to figure out what works for you and add it to the list, as discussed above. Having a few go-to tactics for improving your mood can make the difference between being in a bad mood for a day or two and being depressed for months.
7. Take Care of Yourself
Self-care is extremely important for avoiding depression, avoiding a relapse of substance use, and for staying happy and healthy in general. The three main pillars of self-care are a healthy diet, adequate sleep, and regular exercise. These all help reduce your sensitivity to stress, help you regulate your emotions, boost your mood, and reduce inflammation, which is a factor in more than half of depression cases.
In addition to these, it’s also important to take time each day to relax and do something fun, even just for a few minutes. Spending time with friends and family, as discussed above, is also an important aspect of self-care.
Depression is a major risk factor for substance use and it is also very likely to return after you’ve had one episode. Fortunately, it’s not guaranteed to return. If you know your patterns and triggers, are aware of early warning signs, and take action early, you can avoid future episodes or at least reduce their severity.
At The Foundry, we know that substance use is often just a symptom of other problems. Mental illness, substance use, dysfunctional family dynamics, and maladaptive behaviors all feed on each other and keep you trapped in the cycle of addiction. That’s why we emphasize mental healthcare such as CBT and DBT as well as healthy family dynamics and healthy lifestyle changes as part of our holistic treatment program. For more information, call us today at (844) 955-1066.
Six Easy Ways to Eat Healthier for Addiction Recovery
Healthy eating is one of the key lifestyle changes that will support a strong recovery from addiction. There are many reasons healthier eating is important. One is that addiction and poor nutrition often go together, typically from neglect but also because alcohol impairs your digestive system’s ability to absorb nutrients. This malnutrition can have many negative health effects and should be corrected as soon as possible.
Second, prolonged substance use increases your risk for a variety of medical problems, including heart disease, stroke, liver disease, diabetes, and certain kinds of cancers. Although you may not be able to fix these problems with a healthy diet, you can certainly reduce your risk. Finally, many studies have found that healthy eating reduces your risk of depression, which is a major driver of addictive behavior and affects about 20% of people with substance use disorders.
Adopting a healthy diet can help you feel better, be healthier, and have a stronger recovery, but it’s also challenging to change long-standing eating habits. The following are some relatively easy ways you can improve your diet quickly.
1. Write Down What You Eat
First, it’s crucial to actually know what you’re eating. Our memories tend to be very selective about what we eat so spend a week or two recording everything you eat as you eat it. Either write it all down in a notebook or use an app like MyFitnessPal. The latter has the advantage of being more accurate and recording nutritional information automatically, and it’s free. You may be surprised to see what your eating habits are really like.
2. Make One Change at a Time
One mistake people often make is trying to completely overhaul their diet right away--maybe going totally whole-food plant-based or totally keto or something else. That’s a lot of work up front, you encounter a lot of friction from friends and family, and you’ll be lucky to make it a week using that strategy.
Instead, focus on one small change at a time. There are two ways to approach this: You can either start by making an easy change and gradually make more challenging changes, which helps boost your confidence, or you can start with a change that will make the biggest difference in your health and mood. Say, for example, that after writing down everything you eat and drink, you realize you’re drinking more than two liters of Coke every day.
That’s nearly 800 empty calories and more than 42 grams of sugar, while the American Heart Association recommends no more than 36 grams of sugar a day for an adult male. Therefore, tackling that one habit is going to have huge benefits in terms of a better mood, less inflammation, and maintaining a healthy weight.
3. Make Healthy Substitutions
A common mistake people make when trying to quit any bad habit is to just try to stop doing it. This leaves a sort of void and it’s very easy to slip back into the old habit. A better approach is to replace the bad habit with a good or neutral habit. Changing food habits is no different. Leaving something off your plate is hard; replacing it with a healthier option is much easier. In the example above, maybe you habitually pour yourself a glass of Coke every time you sit down to eat.
There are many easy substitutions that are much healthier. Water or unsweetened iced tea would be ideal, but you could also go for flavored sparkling water, or even a soft drink with less sugar would be a step in the right direction. Unfortunately, fruit juice is often just as bad as soda in terms of sugar but a lot of people believe they’re choosing the healthier option.
You can make many different kinds of easy substitutions in order to eat healthier. You can eat baked or grilled chicken instead of fried, get the vinaigrette dressing instead of ranch, and get the baked potato instead of fries. Substitutions--especially those that favor whole foods--are an easy way to eat healthier without feeling deprived.
Add One Vegetable
Another tactic that you can use by itself or in combination with substitution is to just add one vegetable to every meal. That way you’re increasing your fiber and nutrition while only adding a few calories to your meal. It works with anything. For example, which is healthier: a burger and fries or a burger and fries and a carrot? Obviously, it’s better to have meals composed entirely of healthy whole foods, but it’s also important not to let the perfect be the enemy of the good and an easy way to do that is just to add a serving of vegetables to every meal.
Learn to Cook One Easy Meal
There’s a lot of research showing that people who cook more meals at home are healthier and closer to their ideal weight. There are a number of reasons for this but perhaps the biggest is that commercial foods tend to have more sugar and fat than the equivalent foods you make at home. Unfortunately, most people don’t have a big culinary repertoire and they don’t have time to cook every meal.
Start by learning to cook one easy thing that you don’t mind eating frequently. For example, rice and beans are super easy and you can make one batch and eat it all week. Even a sandwich is fine if the ingredients are fresh and healthy. You can buy frozen vegetables and pop them in the microwave for a couple of minutes and they taste fine. Figure out a few easy go-to recipes. The more meals you make at home, the healthier you’ll be.
Follow the 80% Rule
Finally, observe the 80% rule, which is that you should stop eating when you’re 80% full. It takes a few minutes for your stomach to signal your brain that it’s full because the hormonal signal has to diffuse through your body. As a result, by the time we feel full, we’re often overstuffed. You can eat only healthy foods and still make yourself unhealthy by eating too much of it. It’s easier to observe the 80% rule if you pause occasionally while you’re eating to let your food settle. This gives the “full” signal a chance to reach your brain.
At The Foundry, we know that healthy lifestyle changes make everything else in addiction recovery easier. That’s why we emphasize a healthy diet, as well as exercise, mindfulness, and social connection as part of our holistic approach to treatment. There are no shortcuts to living a healthy lifestyle, but we can get you off to the best possible start. To learn more, call us today at (844) 955-1066.
How Do You Keep Grief from Sinking Your Recovery from Addiction?
We typically think of grief as the result of losing someone close to us--a relative, a friend, or even a pet. However, grief is really a reaction to any loss and can be part of many of life’s challenges--a breakup or divorce, losing a job or business, losing a house, or even giving up drugs and alcohol. Grief can be intense and pose a major challenge to addiction recovery.
We typically have little or no control over the situations that cause us grief and life doesn’t care whether or not your recovery is strong enough to withstand a major loss. As difficult as grief can be, it doesn’t have to undermine your recovery. The following tips can help you stay sober while you process your grief.
Accept Your Feelings
First of all, it’s crucial not to suppress or avoid grief. When confronted with a loss, grief is a normal reaction, and trying to suppress, avoid, or numb it will only cause you problems in the long run. Research shows that accepting challenging emotions, particularly in stressful situations, leads to fewer mental health challenges, such as major depression. Of course, allowing yourself to feel painful emotions is inherently challenging.
Mindfulness can help but it works best if you’ve already been practicing mindfulness meditation consistently. If not, you might still benefit from just allowing yourself to feel grief, understanding that it’s normal, noticing how it feels in your body, and noticing how it comes and goes and changes over time.
Connect with Others
One of the worst parts of grief, especially after losing someone close to you, is that you feel alone. Perhaps you’ve lost a confidant or someone you depended on in some way. You can’t imagine anyone else filling that gap and you can’t imagine that anyone else really understands what you’re going through. However, that feeling is an illusion. Others probably feel the loss keenly as well and the people around you want to help you, so let them. It’s especially important to resist the temptation to isolate yourself. Isolation increases your risk of both depression and relapse. Stay in touch with friends and family.
Talk to a Therapist
People don’t always need therapy to cope with grief, but if you’re recovering from addiction while trying to cope with grief, it’s best to have professional help. You may be confronted with a flood of overwhelming and conflicting emotions and you may feel tempted to escape with drugs or alcohol. A therapist can help you sort all this out, lend a sympathetic ear, and help you make a plan for staying sober as you deal with your grief. And if you have a history of depression, grief is just the kind of thing that might trigger another episode so it’s important to do everything you can to look after your mental health.
Keep Going to Meetings
A major loss can severely disrupt your life and as a result, you may feel like it’s fine to skip meetings for a while. That’s typically a bad idea. This is the time when you need that structure and support the most. There are almost certainly some people in your group who have had to deal with grief in recovery and they can provide support and advice.
As discussed above, it’s also important to stay connected and avoid isolating yourself and going to meetings--perhaps even going to extra meetings--is a great way to ensure extra support and keep from feeling isolated. Also remember that even if you have to travel for a funeral, there are probably meetings wherever you’re going.
Beware of the Anniversary Effect
As time goes on, you will gradually feel better. You might start to feel almost normal again after a few months but then it’s time for that person’s birthday or it’s the first holiday without them and suddenly you come apart again. This is the anniversary effect and it often blindsides people. It typically happens around birthdays, holidays, and, of course, anniversaries--including marriage anniversaries and the anniversary of the person’s death.
Sometimes seasonal cues can trigger a return of grief. The best thing to do is to be aware of it and perhaps even deliberately mark the occasion with other friends and family members so that it becomes an occasion for remembering the best things about the person.
Be There for Others
Keep in mind that when you’re grieving, you’re probably not the only one. If a loved one has died, there are probably other people who are hurting too. While that doesn’t invalidate your own grief in any way, being aware of that fact and being there for others can be a way of connecting and sharing the load. Having compassion for others’ grief can make you feel a bit better, and if not, it can at least give you a sense of purpose that can carry you through and help you stay sober.
Take Care of Yourself
As noted, grief is often disruptive but you should still make an effort to take care of yourself as much as you can. Try to get enough sleep and eat healthy meals. Get some exercise if possible; that will boost your mood and help you cope with stress. The more you are able to stick to your regular routine, the less chaotic your life will feel.
Get Creative
Expressing your feelings about loss can be hard. You may be overwhelmed with conflicting feelings and find yourself at a loss for words when trying to talk to friends or even your therapist. You may have more luck with more creative pursuits--painting, drawing, poetry, music, or whatever you like to do. These modes of expression don’t require you to be very specific or accurate and can allow you to grapple with feelings there aren’t really words for.
Grief can be a serious challenge for addiction recovery because it can be traumatic and destabilizing, just the sort of emotions people typically rely on drugs and alcohol to cope with. Acceptance, social connection, and self-care are the major keys to staying on track when faced with grief.
At The Foundry, we know that life can throw some major challenges your way whether you’re ready for them or not. That’s why we emphasize skills for emotional resilience, as well as involving family in the process. To learn more about our approach to treatment, call us today at (844) 955-1066.
Five Common Misconceptions About Trauma
Trauma is one of the most common drivers of addictive behavior. Although identifying trauma can be complicated--as we’ll see--research suggests it plays a major role in developing substance use disorders. For example, one study found that 66% of women with an opioid use disorder also reported sexual abuse and various studies have found that between 20% and 50% of people seeking help for a substance use disorder also have symptoms of PTSD.
That’s why identifying and treating trauma is crucial for a strong recovery from a substance use disorder. Unfortunately, there are many misconceptions about trauma that contribute to the stigma and prevent people from getting the help they need. The following are some common misconceptions about trauma.
1. “Trauma Is Life-Threatening”
We tend to think of trauma as something that might kill us--combat, a serious car accident, an armed robbery, and so on. However, trauma is fairly subjective. Consider two potentially traumatic events: a serious car accident and a divorce. The car accident is typically more life-threatening but a divorce can deprive you of your family, your sense of belonging, a lot of your money and security, and even your sense of self-worth. All of this might have more profound long-term consequences for your life and sense of well-being. Therefore, it’s not necessarily true that just because you haven’t been shot at, beaten, or otherwise physically threatened, that you haven’t experienced trauma.
2. “People Who Experience Trauma Usually Get PTSD”
Awareness of PTSD has gradually spread following the Vietnam War. The US Department of Veterans Affairs estimates that about 30% of Vietnam War veterans developed PTSD at some point in their lives--a really astronomical number, considering the number is estimated to be less than 20% even for Iraq War veterans. However, conditions for Vietnam veterans were especially bad.
Draftees were disproportionately drawn from disadvantaged backgrounds, sometimes choosing military service to avoid prison time, they were often ordered to harm civilians or were required to harm civilians in self-defense, and they received little support upon their return home. All of these factors have been shown to increase the risk of developing PTSD.
Among the general public, the odds that trauma will develop into PTSD are much lower. Although about 60% of men and 50% of women will experience trauma at some point in their lives, fewer than eight percent of Americans will ever develop PTSD. The severity of the trauma, a history of abuse or mental health issues, and lack of social support all increase your risk of developing PTSD following a traumatic event.
3. “Trauma Only Affects the Weak”
Given that trauma develops into PTSD only rarely, one might draw the conclusion that trauma only affects the weak. While some people are more vulnerable to trauma than others, “weakness” is not the right word for that vulnerability. As noted above, the severity of the trauma, history of mental health issues, and social support are all important factors, none of which you have much control over. A severe enough trauma will affect pretty much anyone and you have no control over a history of mental health issues.
Research suggests that high trait neuroticism might also increase your risk of developing PTSD, as well as other mental health issues. You might even say it takes more strength for someone with high neuroticism to weather adversity and seek help than it does for someone who just isn’t too bothered by anything. Besides, the history books are full of people who did heroic things and later suffered from PTSD. Audie Murphy, for example, won literally every US military award for heroism during WWII but struggled with PTSD and alcohol use for the rest of his life.
Furthermore, the fact that social support is a strong mitigating factor shows that we all need help sometimes, whether it’s from a therapist or from supportive friends, family, and colleagues. Your environment makes a big difference and what separates a “strong” and a “weak” person might be nothing more than the social support they enjoy.
4. “Trauma Is Inherently Bad”
We tend to think of trauma as a bad thing. No one wants to be threatened, raped, beaten, shot at, divorced, or nearly killed in an accident. We avoid these things whenever possible. The immediate effects of these kinds of incidents are almost always bad--pain, shame, anxiety, depression, and so on. However, in the long term, it is possible to bounce back from trauma better than before.
While post-traumatic stress disorder gets most of the attention, there is also such a thing as post-traumatic growth. Just surviving a traumatic experience can be a source of strength because you feel like if you can survive that, you can survive anything. For example, many Civil Rights leaders survived assassination attempts, which only strengthened their determination.
It’s easy to imagine giving up in the face of credible death threats, but in these cases, the result was the opposite. That kind of growth is available to anyone who has experienced trauma. If you are able to learn from it, to gain a sense of purpose, to strengthen your connection to the people who are most important to you, and so on, trauma can be put to good use.
5. “You Will Suffer from Trauma for the Rest of Your Life”
The usual model of trauma is that we imagine being damaged physically or psychologically and carrying that damage the rest of our lives. It’s true that some kinds of trauma will change your life permanently, that some events leave scars. However, it doesn’t mean that you have to live less of a life. Even people who experienced childhood trauma or severe trauma can overcome it and even grow when they get the right help. There has been a lot of progress treating trauma in recent decades, which means trauma isn’t typically something that you have to suffer with for the rest of your life.
At The Foundry, we understand that trauma plays a major role in substance use disorders. That’s why we use many different approaches to help our clients heal from trauma as part of our comprehensive approach to addiction treatment. Our methods include cognitive behavioral therapy, or CBT, dialectical behavioral therapy, or DBT, eye movement desensitization and reprocessing therapy, or EMDR, Alpha-Stim, family therapy, and others. To learn more, call us at (844) 955-1066.
Have You Replaced Alcohol With Sugar?
There is a common pattern you may have noticed in people who have recently quit drinking: They start eating a lot of sugary snacks. They’re always munching on chocolate, candy, or pastries. Although it’s common for people to lose weight when they quit drinking, people who pick up this habit might actually gain weight instead. Here’s a brief look at why this happens, why it’s bad, and what you can do about it.
Why It Happens:
1. Hypoglycemia
Many people aren’t aware that hypoglycemia--or low blood sugar--is extremely common among people with alcohol use disorder. Symptoms of hypoglycemia include irregular or fast heartbeat, pale skin, shakiness, anxiety, sweating, hunger, and irritability. Severe hypoglycemia may cause confusion, abnormal behavior, blurry vision, seizures, and loss of consciousness. Some of these may look familiar since they are also symptoms of alcohol withdrawal and hypoglycemia may easily be mistaken for protracted withdrawal symptoms.
There appear to be several reasons why heavy drinking causes hypoglycemia. First, the liver plays an important role in regulating blood sugar by storing and releasing glycogen. Alcohol impairs the liver’s ability to release glycogen, so this method of regulation becomes less effective. Simultaneously, alcohol changes the patterns of blood flow in the pancreas, increasing insulin production, which lowers blood sugar. These complementary effects are compounded by the high sugar content of many alcoholic drinks--particularly beer, which people often forget has a lot of sugar--which also causes an increase in insulin.
People suffering from low blood sugar typically try to fix it in the quickest way possible: eating sweets. They aren’t always aware of what they’re doing. Often, they just learn unconsciously that sweet snacks relieve their symptoms and it soon becomes a habit.
2. Low Dopamine
Another reason many people develop a sugar habit after they quit drinking is that it can replace some of the dopamine boost they lost when they quit drinking. Our dopamine system exists in order to reinforce survival behaviors like eating and having sex but drugs and alcohol overclock that system so that it mainly seeks drugs and alcohol. Normal sorts of stimulating behavior become dull by comparison.
However, sugary foods give you a little more dopamine bang for your buck than other foods. People who experience protracted depression or emotional numbness in the early days of sobriety might find a bit of relief from eating sweets.
Why It’s Bad:
In one sense, swapping alcohol for sweets sounds like a pretty good bargain. Sweets can make you fat and ruin your teeth but alcohol can ruin your life. While that’s true to a certain degree, there are some good reasons why replacing alcohol with candy is not a sustainable strategy.
1. Inflammation
First, refined sugar is a highly inflammatory food and inflammation is gaining attention as a major cause of a variety of problems, including mental health issues, medical problems, and even addiction itself. Inflammation is the body’s natural response to injury or infection. It helps destroy pathogens that make us sick. It also triggers other adaptations that are designed to aid the body in fighting infection and prevent spreading disease. These adaptations include pain to immobilize an injured area, lethargy to help us conserve energy, fever to kill microbes, and social isolation to prevent it from spreading.
You may recognize lethargy and isolation as symptoms of depression, and in fact, recent research has found that as many as half of depression cases can be attributed to chronic inflammation. Depression is also a common driver of addictive behavior and must be treated and managed for recovery to last. Research also shows that a diet low in sugar and other inflammatory foods like processed meats and vegetable oils also reduce your risk of depression.
2. Health Risks
As noted above, inflammation is increasingly being identified as a mechanism behind many health problems. For example, why should it be the case that obesity increases your risk of heart disease? Part of the answer appears to be that fat cells release inflammatory compounds and chronic inflammation leads to problems such as heart disease. That means two things: First, inflammatory foods such as sugar can directly increase your health risks, even if you otherwise lead a relatively healthy lifestyle and aren’t overweight.
Second, excessive sugar consumption can lead to obesity, which can cause health problems. A lot of the health risks of prolonged heavy drinking--heart disease, high blood pressure, increased risk of stroke, diabetes, some cancers, and so on--are compounded by obesity. While making the switch from alcohol to sweets certainly buys you time, some of your long-term health risks will be similar.
What to Do:
1. See Your Doctor
If you think your blood sugar is out of whack, the first thing to do is see your doctor. Your body and especially your brain need sugar to function so hypoglycemia is a serious matter. You want to be sure there isn’t some underlying medical issue causing your low blood sugar.
2. Fix Your Diet
Most of the time, low blood sugar or blood sugar swings are caused by poor diet. You feel a bit faint so you eat a candy bar, which boosts your blood sugar temporarily, but then you crash again and need more sugar, so you’re always on this blood sugar rollercoaster.
You can normally sort this out by reducing your sugar intake as much as possible--it’s nearly impossible to eliminate sugar completely, unless you make all of your own meals from scratch--and eating foods that are high in fiber and protein, such as vegetables, whole grains, nuts, beans, and legumes. These slow your digestion and ensure a more steady supply of carbs to your system.
If you must have something sweet, choose fruit. The fiber will fill you up and slow the absorption of sugar. Also, keep in mind that it may take a while for your body to adapt to the absence of alcohol in your system but you should start feeling better after a relatively short time on a healthy diet.
At The Foundry, we understand that healthy eating is one of the best lifestyle changes you can make to support a strong recovery. Our program emphasizes good nutrition and an active lifestyle, which boosts your energy and mood, as well as healing your body. To learn more about our program, call us today at (844) 955-1066.
Why Is Social Connection Important for Addiction Recovery?
If you look at most approaches to addiction treatment, from AA to residential programs, you’ll notice that social connection plays a big role--perhaps the most important role. While treatment programs typically include individual therapy and lifestyle changes, they also focus heavily on group therapy, family therapy, and group bonding activities. This isn’t to promote a summer-camp atmosphere; it’s the serious work of recovery. The following are some of the main reasons why social connection is so important for addiction recovery.
Connection Is a Basic Human Need
First, it’s important to understand that having family and friends you trust, that you feel comfortable talking to, and whom you can rely on is not just a luxury, it’s a real human necessity. While chatting with your friends or complaining to a sympathetic ear may seem frivolous in the scheme of things, they are the type of interactions that hold communities together and make you feel like you belong.
Although we tend to value self-reliance--especially men, and especially in the US--we all understand instinctively that our safety and wellbeing ultimately depend on cooperation. In our ancestral past, exile likely meant death, so feeling socially alienated is a major source of stress. In modern society, financial transactions have replaced many of our social transactions but in the end, we all need some sense of connection to feel happy.
Using Drugs to “Fill a Void” May Be Literally True
We’ve known for a long time that feeling unable to connect to others is a common theme among people who struggle with substance use. Whenever you get to know someone with a history of addiction, you will typically find they also have a history of trauma, abuse, or neglect. These kinds of experiences, especially in childhood, impair your ability to form trusting and meaningful relationships later in life.
People often say they use drugs to “fill the void.” Recent research suggests that may literally be true. In one fascinating experiment, researchers gave some participants a placebo for four days and gave other participants naltrexone, an opioid antagonist that prevents opioids from binding to receptors in the brain. The participants were then asked to rate their social interactions in terms of their feelings of social connection.
On the final day, they were given a task specifically designed to elicit feelings of social connection, such as reading statements of gratitude written by people close to them. After a 10-day clearing period to get the naltrexone out of the participants’ system, the placebo group was given naltrexone and vice versa. The researchers found that while taking naltrexone, participants reported significantly lower feelings of social connection.
Interestingly, other sources of pleasure appeared to remain unaffected. That suggests that our opioid receptors may be specifically related to the pleasure we derive from social connection. When those needs aren’t being met by healthy social interaction, the void may literally be filled by synthetic opioid molecules. The study also suggests that naltrexone injections, which are sometimes court-ordered for drug offenders, may actually inhibit authentic recovery.
Connection Reduces Stress
People recovering from addiction typically cite stress as their number one trigger for cravings. The type of stress doesn’t really matter, although we are all more vulnerable to certain kinds of stress. The feeling of being overwhelmed, feeling helpless, or feeling worthless makes you want to escape the situation. You feel like you can’t deal with it anyway, so you might as well go back to drugs and alcohol.
Social connection is one of the best buffers against stress. There are several reasons for this. One is that, as discussed above, socializing fills a basic human need. Just as you feel stressed when you’re hungry, you feel stressed when you are deprived of social interaction. The coronavirus pandemic illustrates just how strong this need is. People are willing to risk their lives and the lives of their family members to hang out in groups. Just as eating relieves the stress of hunger, social interaction relieves the stress of isolation.
Second, when you’re more socially connected, you have more resources available to solve problems. This is the underlying cause of the effect discussed above but it works on the rational level too. For example, being short on rent is much less stressful when you know a friend will lend you some money or a relative will let you stay with them if necessary. Often, just knowing these resources are available to you makes you feel more able to cope with stress, even if you never have to ask for help.
Connection Improves Your Health
Social connection isn’t just good for your mental health; it’s good for your physical health too. Research has linked chronic loneliness to a variety of health problems, including high blood pressure, heart disease, obesity, and poor immune function--all common health problems caused by substance use, especially alcohol. In other words, if you feel chronically lonely in recovery, not only are you fighting an uphill battle to stay sober, but you may also be compounding already elevated health risks.
On the other hand, feeling connected reduces stress--and therefore stress-related illnesses--and increases the likelihood that you will continue other positive lifestyle changes and have access to medical care when you need it.
Connection Keeps You Focused on Recovery
Finally, having a strong sober network keeps you focused on recovery. There are always ups and downs in recovery. Sometimes you will feel very motivated and sometimes even the easiest part of your recovery plan will feel like an insufferable chore. Being part of a recovery-focused group will help keep you going even when your motivation is low or when you are distracted by other concerns.
You have frequent reminders of what you need to be doing in recovery, inspiring examples of what is possible if you stick with it, and possibly some cautionary examples reminding you of what’s at stake if you backslide. Furthermore, the dread of walking into a meeting and admitting you slipped is an extra incentive to stay strong in moments of temptation.
Social connection isn't the only factor in a strong recovery. Research also shows that genes play a major part in addiction risk. Furthermore, if your past experiences have impaired your ability to form social connections, you will probably need therapy to fix the problem. Just being more social won’t be enough on its own. However, having the right kind of sober support, reliable friends, and a good family environment can make a huge difference.
At The Foundry, we understand the importance of social connection in addiction recovery. We involve family in the recovery process to facilitate support, communication, and healthy boundaries. We also emphasize connection among our clients through group therapy and group activities. To learn more about our approach to treatment, call us today at (844) 955-1066.
How Do You Care for Yourself When a Loved One Has a Substance Use Disorder?
It’s hard when you have a loved one who is struggling with a substance use disorder. Not only are you constantly worried about their health and welfare, but their substance use and resulting behavior probably affect you directly in various ways. They may get belligerent, ask to borrow money, keep strange hours, bring around suspicious people, and disrupt your life in countless other ways.
You want to help them but they may not be ready for help yet. The situation is a source of chronic stress as you try to deal with your own conflicting motivations. If you have a loved one with a substance use disorder, the following are some ways to take care of yourself.
Know That It’s Not Your Fault
First of all, know that whatever struggles your loved one is dealing with, it’s not your fault. Addiction is complex, typically involving genetic factors, mental health issues, childhood environment, or trauma. Sometimes these things combine in just the wrong way and most of the relevant factors are beyond anyone’s control.
Maintain Healthy Boundaries
Maintaining healthy boundaries is good for both of you. Healthy boundaries mean you expect your loved one to respect your values and autonomy and you respect theirs. Healthy boundaries are also a safety issue. If your loved one is going to live with you, they need to respect certain rules, like not bringing drugs or alcohol into the house, not bringing people over, and so on. They also need to respect you and your property by not trying to manipulate you, lie to you, or steal from you.
Boundaries are a way of protecting yourself and a way of not enabling their addictive behavior. Maintaining healthy boundaries may also be a way of improving the situation. Dysfunctional family dynamics, including poor communication and weak or nonexistent boundaries, often contribute to addiction.
Stay Healthy
Dealing with a loved one’s addiction can wear you down and take a toll on your health. Chronic stress produces hormones like cortisol and adrenaline that weaken your immune system and make you more vulnerable to various health issues over time.
To reduce stress and maintain health, three things are most important: sleep, diet, and exercise. Try to get at least eight hours of sleep every night. Even a modest sleep deficit can lead to increased anxiety, poor concentration and memory, poor planning, and lack of self-control. Over a longer period, a sleep deficit increases your risk of major depression and anxiety disorders.
Diet is the next important aspect of staying healthy. There are now many studies connecting a good diet with better mental health. One meta-analysis with data from more than 45,000 participants found that a healthy diet significantly reduces your risk of depression. Healthy diets in the various studies typically included mostly whole foods such as fruits, vegetables, and whole grains, with very little processed grain, meat, or sugar.
Exercise is the third leg of the stool. It improves your physical health, especially your cardiovascular health, and helps you maintain a healthy body weight. Perhaps more importantly, it helps improve your mental health, particularly by making you less reactive to stress. All you really need is to walk 30 minutes a day to notice improvements.
Find Ways to Relax
Some people have trouble relaxing because they feel like it’s just doing nothing. However, relaxation helps you reduce stress and recover from the stress of the day. Find something that works for you whether it’s meditating, listening to music, reading, or taking a hot bath or shower. Schedule some time to relax every day.
Talk to a Therapist
Having a loved one with a substance use disorder is a difficult situation to deal with. You may have trouble dealing with guilt or setting boundaries. You may have trouble coping with the associated stress or communicating effectively. A therapist can help you with all of these issues.
As noted above, family dynamics often drive addiction and it’s possible that by improving your communication skills, learning to set and respect boundaries, and resolving your own issues, that you might have a positive effect on your loved one.
Seek Social Support
Finally, seek social support. One of the hardest things is feeling like you are dealing with this situation on your own. People with substance use issues will sometimes deliberately try to isolate you as a means of control. Connect with others who are facing the same challenges.
Consider attending Al-Anon or Nar-Anon meetings in your area. You can talk to people who have been through the same thing and understand. Having that sense of connection makes you feel less stressed and more confident about dealing with the challenges related to your loved one’s addiction.
Having a loved one with a substance use disorder is always a difficult situation. It’s hard to know to help without enabling. Many people feel personally responsible for their loved ones’ addiction and recovery and the ongoing stress can have a serious effect on your health. While it’s great to want to help your loved one and encourage them to get help, remember that ultimately, they have to make their own decisions and that you can’t help them if you are sick and depressed. At The Foundry, we know that family is one of the most important elements of a strong recovery and we want you to play an integral role in your loved one’s treatment. To learn more, call us at (844) 955-1066 or explore our website.
How to Live in the Present Moment
You’ve probably heard the AA aphorism, “One day at a time.” The idea is that thinking about staying sober for the rest of your life is too much to think about. It’s too overwhelming. You get caught up in thinking “What if this or that happens?” “How am I going to stay sober for the rest of my life?” and so on. “One day at a time” is a mantra that has helped many people through hard days.
Sometimes “One day at a time” becomes “one hour at a time” or even “one minute at a time.” That’s fine. In fact, the more you narrow that time horizon, the closer you come to that classic dictum of happiness, “Live in the present moment.” This is good advice for anyone, but especially anyone with a substance use issue. Ruminating about past mistakes or worrying about possible problems are typical features of major depression and anxiety disorders, respectively. Living in the present spares you from having to carry the weight of the past and future but it can be hard to do. The following tips can make living in the present easier.
Focus on the Process
For many people, the biggest obstacle to living in the present is that we feel the need to plan for possible problems. This is especially true of people who tend to be anxious. Prying your attention from your worries feels a bit like taking your eyes off the road when you’re driving.
To overcome this resistance, focus on the process rather than the end result. Living in the present doesn’t mean you give up on the idea of progress but rather understanding that progress can only happen if you act on the present. So, for example, you can be engaged in writing down some recovery goals and some steps to get there. You’re planning for the future, but you’re actively engaged in that particular activity.
Write Things Down
One reason we often don’t live in the present is that we have something we feel is important that we have to remember. Maybe you have a meeting after lunch or you’re supposed to call your mom, or you have a great idea for your friend’s birthday present, and so on. If you have to devote mental energy to remembering those things, they will take away your focus.
Instead, just write them down. If it’s an appointment, writing it down on a calendar or planner is always a good idea, but just writing a reminder on a sticky note is usually enough to get it off your mind.
Practice Mindfulness Meditation
Mindfulness meditation simply means setting aside a certain amount of time every day to deliberately practice being in the present moment. It could be as little as five minutes or it could be as long as you want. The exercise is about accepting whatever you experience in the moment without judgment and without your mind wandering off to the past or future.
Your mind will inevitably wander off, especially at first. When this happens, just notice that it happened. Just noticing brings you back to the present because you become aware of what your mind is doing.
Use a Grounding Technique
A grounding technique is when you deliberately notice sensations in order to ground yourself in the present. You can do this as part of mindfulness meditation or just any time during the day when you find yourself preoccupied with worries or otherwise unable to concentrate. A common grounding technique is the 5-4-3-2-1 technique. You notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
This engages all of your senses and the mild complexity of the task keeps you cognitively engaged. However, you don’t have to go through this whole exercise to ground yourself. You can engage with any sensation. For example, you might notice the sensations in just your feet or you might notice the sensations of your breathing.
Forget About the Clock
Anyone who has ever had a job knows that the last 10 or 15 minutes of the workday are the longest. When you’re busy, you forget about time and focus on what you’re doing. When you start looking at the clock, you get restless. Time creeps by. You wish it were 20 minutes in the future and you were on your way home.
The same thing happens any time you’re too focused on the time. Part of your brain is always pulling you away from your task at hand to check the time. Try forgetting about the clock. If you have to do something at a certain time and you’re afraid you’ll get carried away and miss it, set an alarm.
Accept Your Emotions
Another major challenge to staying present is when the present feels pretty bad. Either you’re in physical pain or discomfort or you are experiencing challenging emotions. It’s normal to want to escape that situation, even if you’re just imagining how nice it would be if you didn’t feel so miserable.
Ironically, pushing away negative feelings only makes them stronger. The purpose of pain is to let you know that something is wrong. If you try to ignore it, it keeps tapping you on the shoulder. However, if you accept your discomfort and can be present with it without judgment, it typically becomes more tolerable.
This is especially important for anyone recovering from a substance use disorder because drugs and alcohol often serve as an avoidance mechanism. If you can look challenging emotions straight in the face and accept them for what they are, they have less control over you.
Living in the moment improves the quality of your recovery and your life in many ways. You’re more engaged in what you’re doing and you’re less bothered by rumination and worry when you live in the present. However, it does take practice. Focusing on the process rather than the outcome you want, practicing mindfulness, and periodically grounding yourself through your senses are great ways to spend more time living in the present.
At The Foundry, we know that recovery from addiction is about treating the whole person. That’s why we incorporate mindfulness meditation and trauma-informed yoga into our treatment program, along with evidence-based therapeutic methods and positive lifestyle changes. For more information, call us at 844-955-1066.
How a Growth Mindset Can Help You Beat Addiction
Beneath everything else, recovery from addiction is not about abstaining from drugs and alcohol but rather about improving the way you relate to yourself and the world. There are many ways in which our own minds can cause us problems. We have intrusive thoughts, we worry too much, we have inaccurate beliefs about the world, and we have unrealistic expectations of ourselves. One very common way we make ourselves miserable and limit our own progress is by having a fixed mindset instead of a growth mindset.
Growth vs. Fixed Mindset
A fixed versus growth mindset is a concept developed and popularized by Carol Dweck. In her research, she noticed that some children were more tenacious in solving problems and she discovered that the main thing that differentiated these children from those who gave up easily was that they had what she termed a “growth mindset” while the children who gave up quickly had a “fixed mindset.”
The difference between these two mindsets is simple: If you have a fixed mindset, you believe that you’re basically born with certain talents and capacities, such as intelligence or social skills or athletic skills and so on, and there’s not much you can do to improve your performance in any given area if you’re not especially talented in that area. A growth mindset, on the other hand, is the belief that with a bit of effort, you can improve your skills and grow as a person.
The reality is, of course, somewhere between these two. Talent is certainly a real thing. Few people will reach the heights of Lebron James or Elon Musk no matter how hard they work. On the other hand, many--perhaps most--of us have too little confidence in our ability to make meaningful changes in our lives. In other words, most of us would be much better off if we made an effort to adopt a growth mindset. That’s especially true for anyone recovering from addiction.
A Growth Mindset Reduces Resistance to Change
Resistance to treatment is a common problem. Many people have what AA people call “terminal uniqueness.” This is sort of the idea that “I’m not like everyone else here, so I don’t have to engage with treatment the way they do.” This typically stems from a need to protect your sense of identity. Everyone else is an “addict” while you are basically a decent person who hit a rough patch. To participate fully in treatment is like admitting that you got lost somehow and you can’t find your way back.
To a person with a fixed mindset, this is a serious threat. It implies that this edifice of self you have constructed has a faulty foundation. You want to reject any evidence to the contrary. However, to someone with a growth mindset, the idea that you might need help is much more palatable. You’re not broken on some fundamental level; you just have some weak points you need to strengthen and you know that you can get stronger with persistent effort.
A Growth Mindset Opens Up New Possibilities
When you’re first considering the possibility of treatment or just starting out in recovery, it can be very hard to imagine a better life. You are probably at a low point, or else you wouldn’t be considering a major life change. All of your future possibilities are colored by your present circumstances. This is especially true if you have a fixed mindset. That’s because when you try to imagine living a happier, more fulfilling life, you’re trying to imagine living that life as the person you currently are.
You may think, “How am I supposed to live a good life when I can barely get out of bed, when I can’t get through the day without drugs and alcohol, when I’m constantly tormented by anxiety, and so on?” It’s a perfectly reasonable question to ask when you don’t believe in the possibility of growth.
If you have a growth mindset, it’s easier to imagine that a better life is possible, even if you aren’t yet sure how. You may still be aware of all the obstacles in your way but perhaps you can also remember overcoming other obstacles that once seemed insurmountable. You may not be able to imagine living a better life as the person you are now, but you can imagine living a better life as the person you can become.
A Growth Mindset Turns Challenges into Opportunities
Perhaps the greatest advantage of a growth mindset is that it turns challenges into opportunities. There is no shortage of challenges in addiction recovery. In fact, every stage of recovery--detox, treatment, therapy, transitioning home, continuing with your recovery plan, and so on--offers a different set of challenges.
If you have a fixed mindset, every challenge is just an opportunity to fail. You have your little set of skills and qualities and if those don’t equip you for the challenges you face, then you’re just out of luck. People will see that you, as a person, just don’t measure up.
However, if you have a growth mindset, your model of challenges is completely different. Instead of seeing them as the rocks that sink your ship, you see them as weights that make you stronger. A challenge is an opportunity to learn something about yourself. It’s a chance to learn new skills and expand your ability to persevere. Every new challenge recovery presents is an opportunity for growth and will prepare you to overcome even bigger challenges down the road.
Adopting a growth mindset is one of the best ways to become more robust to the challenges that you will face in addiction recovery. It makes you less afraid of change, it makes you better able to imagine a happier life without drugs and alcohol, and it makes every new challenge into a chance to grow.
At The Foundry, we know that getting sober and staying sober is probably the hardest thing you will ever have to do. We also believe that abstinence from drugs and alcohol is only one outcome of a process that will increase your overall quality of life, including your mental and physical health, and your relationships. For more information about our treatment program, call us at (844) 955-1066.
How to Adopt a Growth Mindset for Addiction Recovery
Having a growth mindset is one of the best ways to enhance your recovery from addiction. As discussed in a previous post, a growth mindset can help you feel less resistant to change, make you feel more confident about the good possibilities for your life, and help you transform the many challenges you will face in recovery into opportunities to grow as a person.
Unfortunately, it’s not always easy to change from a fixed mindset to a growth mindset. Our ideas about our abilities and potential are largely molded by our childhood experiences. If we’re frequently told by our parents or teachers that we’re stupid, lazy or whatever else, we often accept those assessments as limits to our possibilities.
Psychologist Carol Dweck, who developed and popularized the idea of fixed and growth mindsets, found that even well-meaning parents who praise their children as smart or talented may be doing them a disservice by reinforcing the idea that we’re all hardwired with certain abilities. Breaking out of this conditioning can be hard but it is possible. Here’s how.
What Are Fixed and Growth Mindsets?
First, a brief description may help clarify what we’re trying to accomplish by moving from a fixed to a growth mindset. A fixed mindset is believing that whatever you are now is basically how you’ll be the rest of your life. If you’re good at playing the violin, for example, then you’ll probably get a little better but if you’re not good at it, then you’re just “not musical” and you shouldn’t bother.
The same is true of anything, whether it’s math, sports, socializing, thinking creatively, or anything else. The fixed mindset tells you to stay in your lane, do things you’re already good at, and don’t embarrass yourself by trying something new.
The growth mindset, on the other hand, operates on the fairly common-sense assumption that we get better at things we practice. We may not be very good at sports or the violin--or getting through a day without a drink--right now, but with consistent effort, we can certainly get better. That’s not to say you’ll ever be the best at something--few people ever attain that status--but you can certainly improve on the things that matter most to you and your quality of life.
Notice Your Thinking
Whenever we have a challenging emotion, there is typically a thought behind it, even if we don’t notice. Fear is often a result of fixed-mindset thinking. For example, a loved one suggests you talk to a therapist or consider getting treatment for your substance use and you feel a sense of panic, perhaps followed by anger. What was the thought behind that? Was it, “I can’t live without drugs or alcohol”? “I can’t go off to treatment alone”? There are many possible thoughts for which the subtext is “I can’t handle this.”
However, treatment is not a test; it’s an opportunity to get help. You can’t fail at treatment or therapy; you can only fail to engage. The belief that you can fail or be exposed as somehow inadequate is only in your head. The first step is to become aware of these assumptions and challenge them. You may catch yourself saying something like “I can’t speak in front of groups,” perhaps because you believe you’re shy or inarticulate or whatever else.
However, in reality, plenty of people with varying personalities and skills are able to become effective at speaking in front of groups. Notice any thoughts or words that imply your abilities are fixed and make a conscious effort to challenge them.
Reframe Failure and Frustration
Too often, we take frustration or initial failure as a sign that we have no talent for something. In reality, every new thing is difficult and frustrating and you will have some failures. The challenge is to push through that initial frustration until you can acquire the minimum skills to start making real progress. One way to do this is to reframe failure and frustration.
You may have heard the expression, “The master has failed more times than the beginner has even tried.” Failure is just a part of the learning process. The important thing is to learn what you can from it and try again. This is an especially important lesson in addiction recovery since relapse is fairly common.
Similarly, don’t take frustration as an indication that you lack aptitude. Frustration is merely a sign that you’re having to push beyond your current limitations. What’s frustrating today will be easy later.
Remember Past Growth
When we’re born, we basically can’t do anything. We can’t talk, walk, read, stand, spell, feed ourselves, or do arithmetic. We can’t even focus our eyes. Pretty much everything we do all day that we don’t even have to think about took years of daily effort to master. Yet many people don’t even make it through a month of 12-Step meetings because they say it’s too hard or “not my thing.”
As adults, we take for granted the difficulty of most of our routine skills and so we doubt our ability to master comparatively easy new skills. Keep in mind that everything is hard at first but it becomes easier with practice.
Adjust Your Expectations
Related to the point above, we often underestimate the time and effort it will take to get good at something, often by orders of magnitude. For example, many people have had the experience of having had two years of Spanish in high school but then they take a trip to Mexico and they can’t even order lunch. So they throw up their hands and say, “Well, I guess I have no talent for languages.”
However, consider what it took to learn your own language. For the first four years of your life, your brain is optimized for learning language. Everyone around you only speaks in your native language and tries to help you learn it. You desperately want to learn to speak in order to meet your basic needs and desires. And yet, how many four-year-olds speak their own native language with much fluency?
From that perspective, it’s not surprising that your two years of high school Spanish didn’t make you fluent. Often, we have to accept that reaching our goals is going to take a lot more work than we had originally estimated. It doesn’t mean you lack talent or ability; it just means you’ll have to do more work than you expected.
View Challenges as Opportunities
Finally, practice viewing challenges as opportunities. Challenges are threatening to people with a fixed mindset because they are opportunities to fail. If you feel threatened by something, it could be that you fear it will expose you as weak, stupid, or somehow inadequate. People with a growth mindset view challenges much differently: They see opportunities to get stronger.
When you feel threatened by a challenge, pause and think, “Whether I succeed this time or not, it will certainly be an opportunity to learn and grow.” If you take this attitude toward challenges and even seek out new challenges, you will grow much faster.
It’s hard to change your mindset, especially since it was probably formed in childhood. However, the first step is knowing that change is possible. Everything we think or do changes our brains in some small way. If you make consistent efforts to change your brain in ways that encourage a growth mindset, you will start to notice all the possibilities that come with it.
At The Foundry, we want to help you recover from addiction, but we don’t stop there. We want you to have a more joyful, healthier, and more fulfilling life overall. We use a variety of evidence-based methods to help our clients grow and become the best versions of themselves. To learn more, call us today at (844) 955-1066.
9 Tips for Resolving Conflict
For most of us, interpersonal conflict is one of the biggest sources of stress in our lives, perhaps second only to financial stress. In fact, interpersonal stress and financial stress often overlap. People starting out in recovery typically identify stress, and interpersonal conflict in particular, as a major trigger of drug and alcohol cravings. The early days of recovery following might also have more conflict than you’re used to.
As you try to make some big changes in your life, some people will resist. However, you have to live your life and maintain healthy boundaries if you want to stay sober. The following tips can help you resolve conflict, reduce stress, and generally reduce the amount of friction in your recovery and your life.
Be Aware of Your Tendencies
As with most aspects of emotional intelligence, being more self-aware will help you resolve conflict more effectively. Many people tend to avoid conflict, even when doing so makes them worse off, while others tend to create and escalate conflict unnecessarily. It’s always good to be aware of your own tendencies, learn to take a step back, and ask yourself objectively if there is a problem you need to address.
Acknowledge a Problem
If there is a problem, the first thing is to acknowledge it, even if you don’t know how to resolve it or you don’t feel like you can handle it. If there is a real problem, ignoring it won’t make it go away. Just because you aren’t yet sure how to deal with it doesn’t mean a resolution isn’t possible.
Proceed Calmly
Don’t try to resolve conflict while you’re feeling overly emotional, whether you’re feeling angry, scared, hurt, sad, or whatever else. When you’re feeling that way, you will be focused on expressing yourself. That’s fine, but it also makes it harder to listen and consider the other person’s point of view and you are more likely to say or do something to make the situation worse. Give it a day before you try to work out the problem with the other person. If that’s not possible, take a few deep breaths, let yourself calm down, and try to proceed objectively.
Listen
The first step in actually resolving the conflict is to listen to the other side. Any satisfactory solution will have to be based on mutual understanding. It’s hard to listen to someone you feel is your adversary but it’s a crucial step. You gain information and often the other person will become more reasonable if they feel like you’re listening and taking their considerations seriously.
Conflicts often begin with a communication from the other party, such as an angry phone call or a demanding email. You might feel ambushed. As noted above, let yourself cool off before responding. Take some time to think about what the other person really wants or needs. Often, they are under pressure too, and understanding that will be important for resolving the conflict.
Define the Problem
Having a clear understanding of the problem is necessary for a good solution. You can move toward a clear understanding by practicing reflection. This is when you summarize the situation as the other person has explained it to you. This shows you were listening and taking them seriously and it also helps resolve any potential misunderstandings. Often, just clearing up miscommunications is enough to resolve a conflict. If not, you can at least start with an agreed understanding of the facts.
Find Common Ground
As noted above, it’s hard to listen and have an open discussion with someone you view as an adversary. Most of the time, your disagreements will be with people who are actually on your side--relatives, coworkers, friends, and so on. Although you may want different things in this specific situation, it’s important to remember that you’re not actually enemies.
Even if someone isn’t actually on your side--and perhaps especially when they’re not--finding common ground is a great way to start working toward a solution. Agreeing on facts, as noted above, is good. Even better is if you can identify any aspects of the problem that are not actually in conflict.
Be Willing to Compromise
There’s an old saying that the sign of a good compromise is that no one is happy. That may not sound reassuring, but sometimes you have to be prepared to make sacrifices to achieve your larger goals. Know which aspects of the conflict are most important to you and which are secondary and be willing to compromise on those secondary aspects. Also, keep the context in mind. For example, it’s typically not worth sacrificing a friendship over a minor argument.
Work Toward a Solution, Not Vindication
While working on a solution, don’t get too hung up on being right. Being right or getting credit are typically not worth very much in the scheme of things. Wanting vindication, wanting to have things your own way, and so on, typically just get in the way of a resolution. Stay focused on what outcome you want and don’t get distracted by the cosmetic stuff.
Be Ready to Forgive
When you have finally reached a solution or resolved an argument, be willing to let it go. If you don’t let it go, then the problem hasn’t really been resolved. If you tell the other person that you are satisfied with whatever compromise you decided on, continuing to complain about it, even if you’re just silently resentful, is essentially like reneging on an agreement. That’s bad for your own mental health and it’s bad for the relationship.
Conflict is inevitable and it’s not necessarily a bad thing. Nor does it mean that the person you’re in conflict with is bad. It’s normal for people’s legitimate needs and desires to clash from time to time. With a little patience and empathy, conflict can usually be resolved satisfactorily, if not perfectly.
At The Foundry, we know that a strong recovery from addiction is about far more than just abstinence from drugs and alcohol. That’s why we focus on skills such as emotional regulation, interpersonal effectiveness, family relationships, and building social support as part of a holistic approach to addiction recovery. To learn more, call us today at 844-955-1066.
8 Tips for Dealing With Anger When You’re Sober
Emotional regulation is one of the key skills to learn when recovering from addiction and anger is one of the most challenging emotions to regulate. Anger can come on quickly and feel overwhelming. It can lead to rash decisions, arguments, strained or broken relationships, or even accidents.
If you tend to repress your anger, you can avoid some of the consequences of anger but you may have other problems instead, including depression, cardiovascular disease, chronic pain, and more frequent illnesses. Whether you more often lose your temper or stuff it down, dealing with anger in the wrong ways can damage your health, your well-being, and your recovery from addiction. The following are tips for dealing with anger in a healthier way.
Know What Anger Is
First, it’s important to understand that anger, like all emotions, is not inherently bad and is useful in some situations. Fundamentally, anger is a response to a threat. In the simplest situation, someone attacks you physically, you get angry and fight back, and they leave you alone.
However, these days, anger is rarely the result of a direct physical threat. It’s the result of disagreements, obligations, criticism, unfair situations, and other kinds of frustration, most of which won’t respond to physical threats. As a result, unresolved anger becomes a kind of chronic stress. Resolving it is largely a matter of identifying the perceived threat and finding an appropriate solution.
Know Your Own Tendencies
As noted above, people tend to inappropriately respond to anger either by exploding or suppressing, neither of which is typically helpful. It’s important to be aware of which behavior is more typical for you. If you explode, you probably know it, but you may not be as aware of suppressed anger, especially if it’s a habit you formed in childhood. Depression, resentment, and chronic pain often involve an element of suppressed anger.
It’s also important to know what kinds of things make you angry--your triggers. Often, anger involves some combination of stress and insecurity. For example, if you’re under a lot of stress at work, you may be more likely to lose your temper with your spouse, especially in some area you already feel insecure about.
Learn to Pause
The first skill to master when it comes to managing anger is the pause. This means that when you are aware of becoming angry, you give yourself some time before responding. This isn’t suppression; it’s just collecting yourself so you don’t say or do anything to make the situation worse.
It often helps to have a go-to technique. Maybe you count down from 10 or take five slow, deep breaths. After the first wave of anger passes, you should be able to think a little more clearly and employ an appropriate strategy.
Practice Relaxing
Learning to relax has two important benefits for managing anger. First, it lowers your baseline. We all have a certain set point that is partly physiological. Also, stress tends to accumulate. If you practice relaxing every day, you shake off some of your accumulated stress and you gradually lower your set point for anger. Typically, relaxation will involve some deliberate routine, such as progressive relaxation, where you focus on each body individually and let it relax.
Or you may use some kind of visualization or some kind of breathing exercise. The second benefit of practicing relaxation daily is that you are better able to relax when you feel yourself getting angry. It’s easy to get swept away with anger, so practice is key when you need to relax under pressure.
Practice Mindfulness
Mindfulness meditation is a great practice for managing anger because it combines the relaxation and awareness of your own tendencies discussed above. Mindfulness meditation is just spending a few minutes every day keeping your awareness in the present moment, nonjudgmentally observing any sensations, thoughts, and emotions that arise. After practicing this for a few weeks, you’ll be more aware of the relationships between your thoughts, emotions, and physical sensations.
You will also be able to use your mindfulness skills in the moment to manage your anger. For example, when you pause, you can watch the progression of anger without getting swept away by it. You can feel the physical sensations, such as your face getting hot, your throat getting tense, and so on. You can also notice what thoughts are associated with your anger, which brings us to the next point.
Watch Your Thoughts
As noted above, these days, we rarely experience anger as the result of a direct physical threat. Our anger is mostly a result of our thoughts and beliefs about a situation. Anger is typically caused by frustration, which is often associated with assumptions about how the world should be, “That guy should be more considerate,” “This process should be more efficient,” “That policy should be fairer,” and so on.
And maybe some of those things are true, but we have to take the world as we find it. Another common distortion is jumping to conclusions or assuming the worst possible outcome. That feels threatening, which can lead to anger, but in reality, the worst possible outcome rarely happens.
Improve Your Communication
Sometimes anger does actually signal that something needs to change. This is the kind of situation in which you want to express your anger but in the most constructive way possible. To do that, you typically need to pause and collect yourself before moving forward.
The next step is to communicate clearly. That means understanding what you want from a situation as well as being willing to listen to the other person. Communication is a huge topic but start by listening with an open mind and communicating your needs without accusing or condemning the other person.
Work on Solutions
Finally, not all anger is the result of direct interpersonal conflict. Forgetting your password can be just as enraging as being slapped in the face, but smashing your computer on the desk will only make you feel better for about three seconds. Instead, allow yourself to calm down and start working on a solution. Think of it as an opportunity to practice frustration tolerance, the core skill in managing anger. Pause as often as you need to but keep working steadily toward a solution.
Anger is a common problem and the nature of anger makes it a difficult problem to solve. It takes practice and it may take therapy as well. The good news is that anger appears to respond well to cognitive behavioral therapy, the most commonly used form of therapy today. Medication will also be part of therapy for some people with anger issues.
At The Foundry, we know that emotional regulation—including anger—is one of the most important aspects of addiction recovery. We use a number of proven methods to help you live a richer, more fulfilling emotional life, including cognitive behavioral therapy, dialectical behavior therapy, trauma therapy, mindfulness meditation, and more. To learn more, call us at (844) 955-1066.
8 Tips for Cultivating Compassion in Addiction Recovery
Compassion is simply feeling someone else’s pain and sincerely wishing to relieve it. In a previous post, we looked at how compassion benefits addiction recovery. Compassion allows you to forgive yourself for your past mistakes and form stronger bonds with other people. Perhaps most importantly, greater compassion leads to greater happiness.
Concern for helping others rescues you from your own fear and rumination and gives you a sense of purpose. However, you may not know how to be more compassionate, or even if that’s possible. We all know people who seem like they were born to watch out for other people, whether they’re first responders or preschool teachers.
You may think, “That’s just not me.” However, we’re all more adaptable than we believe. With persistent effort, you can become more compassionate and enjoy the benefits that come with it. Here’s how.
Keep an Open Mind
For some people, the benefits of compassion are obvious but others may be more skeptical. They may see kindness and compassion as forms of weakness, believing self-reliance is the only true form of strength. The good news is that you don’t have to flip the compassion switch forever.
You can try it out and see how you like it. Like most things, it takes a bit of work to make compassion a habit but you can try out compassionate thoughts and behaviors without too much effort.
Practice Gratitude
Most of the time, when we resist the idea of compassion, it’s because we feel like no one has done much for us, so why is it our responsibility to help others? However, no one makes it very far in life without help. We’re born helpless, so if you’re alive, someone had to keep you alive for at least a little while.
Other people have helped you along the way, whether you realize it or not. The first big step toward being more compassionate is understanding and feeling grateful for the help we’ve received, even if it was small.
You can easily cultivate gratitude in two ways. First, keep a gratitude journal. Every day, just write down three things that you were grateful for that day. Eventually, you will start noticing things as they happen and feeling more grateful.
Second, write a gratitude letter to someone describing what they did for you and what it meant to you. Then you can deliver the letter if you want. These practices are not only the foundation for compassion, but they have also been shown to make you feel happier and more optimistic.
Start With Compassion for Yourself
When developing compassion, it’s typically easiest to start with yourself. Even if you don’t like yourself very much, at least you genuinely desire your own happiness. Many people struggle with guilt and shame as they try to recover from addiction and developing self-compassion will definitely help with that.
When you think about the mistakes you’ve made, try to have compassion for your past self. Imagine you’re talking to a close friend and trying to support them. It’s also important to have compassion for your future self. Compassion for your future self can give you the motivation to do the hard things now that will benefit you in the future.
Practice Listening
Empathy is about half of compassion. If you are going to feel compassion for someone, you have to understand what they’re going through. The best way to do that is to listen. Give others your full attention and listen without judgment. Reflect back what they’ve said and try to put yourself in their place. Ask, “What was that like?”
Try to Stay Present
Staying present is an often overlooked aspect of compassion. If you’re ruminating about the past or worrying about the future, you are necessarily stuck in your own head, and most likely worrying about your own problems. You’re not paying attention to the people around you. Compassion really only happens in the moment, when you become aware that someone else is having trouble.
You have to be present to listen too. One trick you can use to stay mentally present is to think about your feet. Your feet have a high density of nerve endings, yet we rarely pay attention to those sensations. Doing that will instantly bring your attention into the present.
Set Aside Judgments
We make quick judgments all the time and most of the time, we’re trying to answer the question, “Is this useful to me?” as quickly as possible. The problem is that applying these judgments to other people is basically the opposite of compassion.
Once you can stick a label on a person and put them in a box, you don’t have to think about them anymore. Try to be aware of when you're making judgments about people--including yourself--and pause before you do it. Instead of thinking, “they’re this or that kind of person,” just try to see them as they are.
Look for Commonalities
Whereas judgments oversimplify people for easy categorization, looking for common ground builds a bridge. You start to think about what it might be like to be that person. If you don’t know someone well or at all, you can start with some fairly universal assumptions, like that they want to be happy, they want to feel appreciated, they want to be free of pain, and so on, the same as you. Even if they seek these things in a very different way, you will have some points from which to build empathy.
Try Metta Meditation
Metta means something like loving-kindness and it comes from a Buddhist meditation practice. The idea is simple. It’s almost like lifting weights for compassion. You start with something relatively easy: feeling compassion for yourself. You direct a few positive thoughts towards yourself, something like, “May I be happy, may I be safe, may I be healthy,” and so on. When you feel a genuine sense of compassion for yourself, just allow yourself to rest with that feeling for a few minutes.
Then, move on to someone close to you, perhaps a relative or your best friend, and do the same thing. Then, move on to a stranger, and finally a challenging person. You don’t have to do all this at once. You can work up to it over the course of weeks or months if you have to. The key is to challenge yourself to feel genuine concern for people you aren’t really close to or that you may even dislike. This is incredibly hard for most people, so don’t beat yourself up if you can’t do it right away.
Developing a greater sense of compassion is one of the best ways to strengthen your recovery because it makes you feel happier and more connected to others. Cultivating compassion is mainly a matter of intention and persistence. Remind yourself daily that you’re going to listen to others, try to understand what they’re experiencing, and try to be kind.
At The Foundry, we know that connection is one of the most important things in recovery. It makes you feel happier and gives you a sense of purpose and belonging. That’s why we promote a sense of community in our treatment program through group and family therapy, group activities, mindfulness meditation, and other methods. To learn more, call us at (844) 955-1066.
7 Easy Grounding Techniques to Help You Manage Anxiety
Anxiety is a common problem for people with substance use disorders. Research shows that nearly 18 percent of people with substance use disorders also have an anxiety disorder. And that doesn’t include PTSD, which other research suggests may affect up to half of people with substance use issues. Often, substance use begins as a way to cope with anxiety, and learning to cope with anxiety will be a top priority for anyone recovering from addiction.
Even if you don’t have a particular problem with anxiety, it’s easy to feel overwhelmed by ruminating over past mistakes or getting too caught up in worries about the future. There’s a good reason “One day at a time” is so often repeated in AA meetings. Whether you are prone to anxiety or just feeling overwhelmed by the idea of staying sober forever, the following grounding techniques can bring you back into the present moment and help you calm down. They aren’t a replacement for therapy but they can help you out in a pinch.
5-4-3-2-1
The crux of any grounding technique is that it takes your attention away from the thoughts and sensations that are causing anxiety and focuses it on something immediate and positive, or at least neutral. The 5-4-3-2-1 technique is a systematic way of bringing your attention to sensory input. You start by naming five things you can see around you, then four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.
Take a moment and fully experience each item. This isn’t just a checklist; it’s also a mindfulness exercise, so try to make the most of it. If you don’t have time for the whole exercise, you can pick one of the senses and briefly bring your attention to that.
Deep Breathing
Deep breathing is an excellent way to calm down. First, it’s something that’s always happening in the present moment and you can bring your attention to the sensations of breathing. Second, you can actually slow your heart rate by slowing your breathing.
When you’re anxious, your sympathetic nervous system is overactive, which often creates a positive feedback loop, making you even more anxious. You can interrupt that by activating your parasympathetic nervous system.
When you breathe deeply, and particularly when you exhale slowly, you stimulate your vagus nerve, which activates your parasympathetic system. Any regular deep breathing with a focus on a long exhale will calm you down but research suggests that about six breaths a minute is the ideal pace to promote a sense of wellbeing.
Body Scan
A body scan is like an expanded version of “things you can feel” from the 5-4-3-2-1 technique. Close your eyes and put your attention at the top of your head, noticing any sensations there--an itch, tension, a slight breeze, warmth from the sun, and so on. Next, move down to your face and do the same thing.
Systematically move downward, feeling both internal and external sensations in every part of your body until you reach the bottoms of your feet. Again, this brings you into the present moment and it also serves as a mindfulness exercise.
You will probably feel physical sensations related to anxiety, such as tension in your face or neck, constriction in your chest, or a lump in your stomach. See if you can observe these sensations without judgment. Just be with them for a moment before moving on.
Think About Your Feet
If you don’t have time to do a whole-body scan, a short cut you can use is to just bring your attention to your feet. There are two main reasons this works. First, your feet have a density of neurons similar to your hands and face but we typically don’t think about them unless they hurt.
Therefore, they can be a source of new sensations--weight, heat, shoes, and so on. Second, they are at the far end of your body, so you will peripherally notice more body sensations by noticing your feet.
Count Down or Up
Another way to divert your attention from anxiety-inducing thoughts and sensations is to give yourself a mental task that demands a bit of focus. It can really be anything--remembering the US presidents in order, retracing your route home from school in your mind, reciting a favorite poem from memory, and so on.
One handy task that anyone can do is to count down or up by some awkward number. Seven typically works pretty well. So, for example, you might count down from 100 by sevens. That’s usually challenging enough that you have to focus on it but not so challenging that you’ll give up quickly.
Imagine a Safe Place
Another way to occupy your attention is to use visualization. Visualizing something clearly is both cognitively demanding and it can have a powerful effect on your state of mind. If you’re prone to anxiety, visualizing a safe, calming place can be a powerful way to ground yourself.
What you imagine depends on you. You might think of your childhood room, a warm beach, a cozy cabin with a fire, anywhere that makes you feel safe. If it’s a real place that you know well, you can mentally look around the place and involve your other senses to make the experience more real.
Go for a Walk
Finally, getting a bit of exercise is a great way to ground yourself and boost your mood. You don’t have to do a serious workout; usually, just walking for a while is enough. The great thing about exercise is that you don’t really have to try to change your thoughts or your focus. You can continue worrying as you walk, but eventually, you will just start to feel better and worry less. Whereas other grounding techniques work by changing your focus, exercise works mostly by changing your physiology and a bit by changing your focus too.
Grounding techniques are a great way to deal with anxiety in the moment. As noted, it’s not a replacement for therapy. Anxiety disorders are serious mental health issues and shouldn’t be dismissed as just worrying too much. If you try to recover from addiction without treating anxiety, you’re in for an uphill battle. However, finding one or two grounding techniques that work for you and practicing them regularly can go a long way.
At The Foundry, we know that addiction is often just one part of a larger issue. We use a variety of proven methods to help clients overcome common co-occurring mental health issues, including anxiety disorders, trauma, depression, and others. To learn more, call us today at (844) 955-1066.
4 Ways to Be More Conscientious
Contrary to popular belief, there is no such thing as an addictive personality. Substance use disorders afflict the outgoing and the shy, the kind and the mean, the curious and the conservative. However, there is one personality pattern that research shows is more common among people with substance use disorders: high neuroticism and low conscientiousness. These are two of the big five personality traits most commonly used by psychologists, the other traits being extraversion, openness, and agreeableness.
Neuroticism is the tendency to experience negative emotions and it’s highly correlated with mental health challenges and substance use issues.
Conscientiousness involves things like being goal-oriented, organized, responsible, and law-abiding. Even people who are high in neuroticism are less prone to substance use issues if they are also high in conscientiousness.
As fundamental personality traits, these are both slow to change, but since conscientiousness is the trait most directly related to behavior, it’s the trait you have the most control over. The following tips can help you be more conscientious and thus strengthen your recovery from addiction.
Avoid Black-and-White Thinking
If you’re a creative person, a non-conformist who likes to find your own way, you no doubt hear things like “law-abiding, organized, achievement-oriented,” and so on and think, “No thanks.” You may imagine turning into some kind of conformist, validation-seeking automaton. That belief can be a major barrier to positive change.
Don’t worry, no matter how hard you try, that will never be you. In being more conscientious, we’re not talking about overhauling your personality; we’re talking about turning up one particular dial from about two to about four. The idea is to boost your conscientiousness just enough that you’re not so vulnerable to your own destructive impulses.
Get Clear on Your Priorities
One major characteristic of conscientious people is that they’re highly organized. They have a schedule and a to-do list and they stick to them. If you’re currently low on conscientiousness, you probably won’t have much luck trying to jump straight to a schedule broken down into 15 or 30-minute blocks. Instead, start by organizing your day according to your priorities.
Each day, or even the night before, identify the things you must accomplish and then prioritize them. So maybe you have a 12-step meeting, a therapy session, and work as your top three. There are probably some other things you could do, and perhaps some things you want to do and you may get to those or you may not.
Before you do anything else, schedule your priorities and work everything else in around them. That way, you won’t get distracted by “urgent” things that won’t really improve your quality of life.
Set Relevant Goals
Another common characteristic of the highly conscientious is that they are goal-oriented. Setting goals and working toward them consistently is often difficult for the conscientiously challenged. Goals feel constrictive. You have to work on them even when you don’t feel like it and besides that, you may set a goal today that you don’t care about tomorrow. Sometimes just setting a goal ignites a determination deep within you to do the exact opposite. So how do you deal with it?
One solution is to set process goals. Instead of setting a goal that’s SMART--specific, measurable, achievable, relevant, and time-bound--identify the direction you want to go and work on developing behaviors that take you in that direction. For example, if you want to be a rockstar, make sure you practice your instrument at least 30 minutes every day. If you want to stay sober, identify the behaviors that will lead to that result, and make them part of your life.
It’s especially helpful if you can associate your long-term goals with your core values. For example, “I want to stay sober because I care about my family’s happiness.” Then, whenever you have a decision to make, you can ask yourself, “Does this take me closer or farther from my goals and values?” If it takes you closer, then go for it.
Create a Healthy Routine
Related to the points above, creating a healthy routine will significantly boost your conscientiousness. Routines have two major advantages: First, any routine, even a terrible one, will reduce uncertainty. Uncertainty is a major source of stress and anxiety in life and if you kind of know what to expect from day-to-day, you manage those feelings a little more easily.
Second, a healthy routine is an easy way to automate healthy behaviors. Instead of having to decide all the time if you’re going to have a healthy breakfast, if you’re going to exercise, if you’re going to attend your 12-step meeting and so on, you make them regular parts of your day so that you just sort of do them on autopilot. You don’t have to exert much willpower once those routines are set.
Creating a healthy routine is another challenge altogether. Start with your top priorities for the day, as noted above. If you’re recovering from addiction, these should be elements from your recovery plan. You may already have a head start on some of them if you’ve completed an inpatient treatment program. Otherwise, start with one or two anchor points.
For example, you might get up at the same time every day and you might go to a 12-step meeting at the same time every day. Then you can start building other things around these two. So maybe you get up and exercise right away, perhaps walking for a few minutes until you’ve formed a solid habit. Then start adding other elements directly following previously established anchors. The idea is that you want to go from one thing to the next, like stepping stones.
Since conscientiousness is a personality trait, it is slow to change. While a low-conscientiousness person will never magically turn into the most goal-oriented, focused, and responsible person around, they can gain more control over their lives. The keys are to keep your values in mind and make consistent efforts. You will also have a bit of a tailwind since conscientiousness tends to increase slightly with age.
At The Foundry, we know that recovery from addiction isn’t just about abstaining from drugs and alcohol, but rather about making the kinds of changes that allow you to take charge of your own life and live in a more connected, meaningful way. That’s why our holistic program focuses on growth in every area of life. To learn more, call us today at (844) 955-1066.
How Do You Cope with Shame?
Most people with a substance use disorder know about shame. It may be the central feature of their emotional lives. If you struggle with substance use, you likely feel shame on several levels. There may be shame resulting from physical, emotional, or sexual abuse, whether as a child or as an adult. Research continually shows that abuse, trauma, and PTSD are incredibly common among people with substance use disorders. Many people carry shame from those situations, even though they weren’t to blame.
Substance use disorders can also lead to shame in themselves. Addiction can override your moral judgment to the point where you’re willing to manipulate or deceive your loved ones to get what you want. You may act impulsively and recklessly while drunk or high, causing harm to yourself and others.
You may feel shame because of the stigma of substance use and you may feel shame about having to ask for help. Shame is common and it’s also one of the most corrosive emotions. Like any wound kept hidden, it only gets worse with time. The following are some suggestions for coping with and healing shame.
Acknowledge Shame
The first step in dealing with shame is to acknowledge what you’re feeling. It’s not always obvious that what you’re feeling is shame. Sometimes you experience it as anger, irritability, defensiveness, procrastination, or depression. It may take some introspection to realize shame is behind some persistent challenging emotions. You can dig down into these emotions by asking why. Why do you get angry when a loved one suggests you talk to a therapist? Why do you get defensive when certain topics are raised?
Shame likes to hide. There’s a good reason people often say after telling an embarrassing story, “I wanted to crawl in a hole.” You want to protect yourself from those who would deride you. Unfortunately, when you feel shame, you are the one deriding yourself and so shame takes on different forms.
Observe Shame Nonjudgmentally
When you are able to identify shame, try observing it without judgment. This can be incredibly hard because no one likes how it feels. Your natural reflex is to push it away or think of something else. However, that only makes the feeling stronger because you continue to fear it. Instead, allow yourself to feel it. Where do you feel it in your body? Does it feel like fear? Disgust? What thoughts are associated with it? Make sure you’re not feeding the shame with self-criticism; just experience it as it is.
Is It Shame or Guilt?
It’s also important to distinguish shame from guilt. Guilt is a useful emotion. It’s our conscience letting us know we’ve let ourselves down in some way. Feeling guilt prods us into fixing our mistakes and improving our behavior. The important distinction is that guilt applies to our actions and shame applies to our inherent value.
When you make a mistake, perhaps you’ve made a rude comment to a friend, guilt says, “That was badly done; I’ll have to apologize and be more careful in the future,” but shame says, “I’m a horrible person and I’m always going around hurting people.”
The irony is that shame actually makes you less able to improve your behavior. It implies that you’re permanently, inherently bad, rather than affirming that you’re capable of growth. If there is something you feel ashamed of, something you perhaps did as a result of addiction, try transferring it to the guilt category.
For example, instead of thinking “I’m an awful person for stealing from my parents,” change it to “It was wrong to steal from my parents and I’m determined never to do that kind of thing again.”
Is It Something Else?
Shame has other functions as well. For example, an overt display of shame can signal remorse to the people around you. If you’re beating yourself up, they feel more inclined to let you off the hook. In this case, shame performs a social function, preserving your connection to the community after you’ve done something bad. Of course, after a certain point, this no longer helps.
Shame may also be a way of keeping yourself stuck. You may feel like you don’t deserve to be happy because you’re so rotten. Conveniently, this also spares you the effort of trying to make positive changes in your life. After all, you can’t fail if you don’t try. The thought of failure or really any kind of change may be so frightening that even living with shame seems preferable.
Develop Compassion for Yourself
To move past shame, start by developing some compassion for yourself. We are often much harder on ourselves than we are on anyone else. In fact, if we treated others the way we treat ourselves, we’d probably be ostracized or locked up.
When you have identified some source of shame, take a step back and try to regard yourself the way you would a friend. Imagine a friend telling you they were ashamed of whatever it was that you did, or whatever happened to you. Imagine reacting with compassion, knowing that although your friend isn’t perfect, they deserve to be happy. Try extending that same feeling to yourself.
Try Opening Up
Finally, try opening up about shame. This is what really allows you to heal. As noted above, shame wants to hide but that only makes it worse. If you don’t yet feel like you can open up to someone you trust and care about, consider opening up in therapy.
Your therapist has probably heard it all and anything you say is confidential by law. Often, just saying it out loud to someone helps, but your therapist can also help you work through your feelings. Group therapy is also a great place to open up because you will probably discover that some other members of the group have had similar experiences and you will no longer feel alone.
If you’re not quite ready to talk about your feelings of shame with anyone, try writing about them. Just acknowledging them and exploring them in some detail will probably make you feel better, and perhaps prepare you to discuss it with a therapist.
Shame is a destructive emotion because it convinces us that we’re bad, that we’re weak, that we’re unlovable, and that we don’t deserve anything good in life. The good news is that shame can’t live in the daylight. The more you are able to acknowledge and share feelings of shame in appropriate circumstances, the less it will control your life.
At The Foundry, we know that trauma and shame are often at the core of a substance use disorder. That’s why our program focuses on treating trauma with proven methods, including dialectical behavioral therapy, or DBT, EMDR, mindfulness meditation, trauma-informed yoga, and other methods. To learn more, call us today at (844) 955-1066.
How Do You Manage Anxiety in Addiction Recovery?
Anxiety is one of the most common mental health problems in the world and it often goes with addiction. The National Epidemiological Survey on Alcohol and Related Conditions, a survey of more than 43,000 people, found that 15 percent of people who experienced an anxiety disorder in the past year had at least one co-occurring substance use disorder--more than twice the prevalence of substance use disorders in the general population.
Conversely, nearly 18 percent of people with a substance use disorder in the past year also had an anxiety disorder. As with any mental health issue, treating anxiety concurrently with addiction is crucial for staying sober long-term, as is taking care of your mental health. The following tips can help you manage anxiety while recovering from a substance use disorder.
Therapy
Anxiety is the mental health issue most likely to be dismissed as no big deal. People might just tell you to relax or calm down or you might even tell yourself that. However, an anxiety disorder isn’t just a matter of being nervous. It often has a physiological component and sometimes requires medication. Often, anxiety has roots in childhood environment or dysfunctional belief patterns and you need help fixing the problem. The following tips are meant to augment therapy, not replace it.
Don’t Avoid Anxiety
When you’re prone to anxiety, your natural tendency is to avoid situations where you might feel anxious. This is particularly true of people who experience panic attacks. Unfortunately, this strategy only shrinks your sphere of comfort to the point where you might be afraid to even leave the house. As hard as it may be, the thing to do is intentionally expose yourself to things that make you anxious in a graduated way.
It’s like doing a workout for your ability to handle anxiety. Your therapist can help you create a plan for doing this in a structured way but you can also look for opportunities to engage in activities that might make you anxious but not too anxious.
Deep Breathing
In the short term, deep breathing is one of the best ways to manage anxiety. There are two reasons it helps. First, focusing on your breathing brings your attention into the present moment, to the sensations you feel when you breathe. You’re not focused on the future or whatever thoughts are making you anxious. Second, taking slow, deep breaths is physiologically calming.
In particular, the long, slow exhale stimulates your vagus nerve, which activates your parasympathetic--or “rest and digest”--nervous system. Although any slow, controlled breathing will calm you down, research suggests that taking six breaths per minute, or one full breath every 10 seconds, helps synchronize respiratory and cardiac rhythms, optimizing calmness and wellbeing.
Grounding
As noted above, one of the ways deep breathing helps calm you down is that paying attention to the sensations of the breath grounds you in the present moment. You can use this principle with pretty much any sensation though. For example, you can pay attention to just the sensations in your feet or just pay attention to ambient sounds. You can go through all the senses systematically. The more you engage with your immediate environment, the less you worry about the future.
Exercise
Exercise is great for addiction recovery in at least a dozen ways. High among those is that it helps reduce stress and anxiety. There are a number of ways exercise helps accomplish this. It increases levels of endorphins in the brain, as well as the feel-good neurotransmitter, serotonin. Exercise also increases blood flow to the brain and creates structural changes in the hypothalamic-pituitary-adrenal, or HPA, axis, which is connected to areas of the brain involved with identifying threats and fear.
These structural changes make your brain less reactive to stress and anxiety. Research suggests that 20 or 30 minutes of moderately intense aerobic exercise each day is ideal for improving mental health, but really, any exercise should provide some benefit.
Get Enough Sleep
As with exercise, there are plenty of reasons to get enough sleep in addiction recovery and in life, generally. A major reason for anyone with anxiety issues is that too little sleep worsens anxiety. We’ve long known that anxiety leads to insomnia, but it appears the reverse is also true. Research suggests that sleep deprivation leads to more symptoms of both depression and anxiety.
One study suggests this is because sleep deprivation leads to maladaptive activity in the brain’s anticipatory responses, leading to more rumination and worry. Sleep deprivation also weakens the brain’s prefrontal cortex, which acts as a brake on anxiety. Therefore, it’s crucial to sleep at least eight hours a night. If you have problems with insomnia, talk to your doctor or therapist.
Cut Down on Caffeine
Current research suggests that, on the whole, moderate consumption of tea or coffee isn’t bad for you and it might even have some mild health benefits. However, if you have problems with anxiety, it might be a good idea to cut down on caffeine. The physiological effects of caffeine are identical to those of anxiety.
Even if a few cups of coffee don’t directly lead to an anxiety or panic attack, they raise your baseline of arousal, making you more vulnerable to stress. Furthermore, caffeine has a half-life of between four and six hours, so even if you cut off your coffee at noon, you might still have a lot of caffeine in your system at bedtime. This may keep you awake and cause you to sleep less deeply when you do fall asleep. As discussed above, insomnia and sleep deprivation significantly increase symptoms of anxiety.
Anxiety issues can be challenging to deal with because they are rooted in our primitive survival instincts. They often don’t respond to reason, which can be terribly frustrating. Overcoming and managing anxiety starts with a good therapist. After that, it’s a matter of challenging yourself to get comfortable with anxiety and finding techniques to help you manage it.
At The Foundry, we know that addiction is about far more than physical dependence. Most people have co-occurring mental health issues that need attention if recovery is going to last. That’s why we use a variety of methods to foster mental health, including evidence-based treatment methods, outdoor activity, mindfulness meditation, and healthy lifestyle changes. To learn more, call us today at (844) 955-1066.
How Do You Make Friends When You’re Sober?
Many people starting out in recovery face a dilemma when it comes to friends: They want to distance themselves from their old associates who are drinking and using drugs but then they struggle with loneliness, which, in some ways, is almost as bad. Having a strong support network gives you a feeling of belonging and reduces stress.
It’s one of the most important factors in a strong recovery. However, few people actually have much practice making new friends as adults. The following tips can help you make the kind of friends that will help you stay sober.
Have the Right Attitude
First, you have to have the right attitude. Mainly that means being willing to take some risks in terms of going into unfamiliar situations and reaching out to others. If you’re naturally outgoing, this is not a big deal, but if you’re reading a post about making friends, you may need to prepare yourself to step outside your comfort zone. Keep in mind that if someone isn’t interested in being your friend, you shouldn’t take it personally.
We all have our reasons or lack thereof for who we’re friends with. Think of it this way: If you talk to enough people, you will eventually make some good friends. Also, keep in mind that you don’t necessarily need your new friends to be sober; you just need them to respect and support your sobriety.
Find Good Situations
The other part of the new-friends equation is to put yourself in circumstances where you are more likely to make friends. The best circumstances are those where you are in frequent contact with the same people and you all share a common interest or value. Frequent contact allows you to build familiarity and trust, while sharing an interest gives you something to talk about and possibly collaborate on. The following are examples that typically provide both of those elements.
Treatment
People often say they meet their best friends in treatment and that shouldn’t be surprising. You spend a lot of time with those people and you all share certain core experiences around addiction and trauma. Being open about these struggles is cathartic and it’s often a bonding experience. The only thing is that people often travel to attend treatment so you may have to make an effort to keep the friendship alive after you all leave and go back home, but it’s well worth the effort.
12-Step Meetings
The next logical place to make sober friends is at a 12-Step meeting. These aren’t quite as intense as treatment since you typically won’t be living in the same space as your group members, but you do share similar experiences and a commitment to staying sober, just like in treatment. The more regularly you go to meetings, the more quickly you will get to know people, and the sooner you will make new friends.
People just starting out in recovery often go to a meeting every day, or even several meetings a day. The environment is typically welcoming and supportive, making it one of the easiest places to make new friends.
Try a Meetup
If you want to meet people who share your interests, try looking for things that interest you on meetup.com. This is a site that lists special interest groups in your area by subject. There are groups for art, music, film, sports, wellness, finance, languages, travel, dance, careers, and so on. These groups often meet regularly and they aren’t too big so it’s not hard to talk to people.
Join a League
There are many reasons to be physically active in addiction recovery. Regular exercise is one of the best things you do for your physical and mental health and it can also be a great way to make friends. Joining a recreational sports league is one of the most fun ways to exercise and it’s a great way to get to know people without a lot of awkward conversations and even more awkward silences.
If you’re not a team sports kind of person, there are other ways to be social with exercise. You can join a running or biking group. Exercise classes are also great, whether you’re into spin, yoga, or boxing.
Take Some Classes
Most people didn’t find it too hard to make friends in school since you see the same people every day for years and most of them are near your own age. The closest experience most of us have as adults is work. While, for some people, work might qualify as a shared interest, for most people it doesn’t.
Furthermore, most of your coworkers, even your “work friends” have their own lives and families to worry about and may not be interested in making new friends. However, you can take classes as an adult. And unlike when you’re a kid, you don’t have to take a class in anything that doesn’t interest you.
You can take an exercise class, as noted above, a cooking class, an art class, and so on. You see the same people for weeks or months, you share at least one interest, and you may get to work on a project together. It's a great recipe for making new friends.
Use Your Existing Network
Finally, make sure you’re using all the resources that are right in front of you. Your friends and relatives probably know people you would hit it off with but it may not occur to them unless you ask. Making friends through common acquaintances is good because those people have already been vetted, in a way, and you already know someone who can introduce you.
This is especially helpful if you are living in an unfamiliar area--say, for example, if you are staying in a sober home after attending treatment out of state. You can ask the people you live with and your friends and family back home if they happen to know anyone in the area. Most won’t, but you might get lucky.
Making friends in recovery takes some initiative and perseverance but it’s mainly a matter of talking to a lot of people and putting yourself in the right position. If you find situations where you see the same people a lot and you share interests, it should only be a matter of time before you make some good friends. The main thing is to be patient; friendships have to develop on their own schedule.
At The Foundry, we know that no one recovers from addiction alone. Connection is the key to a long recovery. We promote social connection and healthy relationship skills through group therapy, family therapy, dialectical behavioral therapy, and various activities. To learn more, call us today at (844) 955-1066.
How Do You Forgive a Loved One After Addiction?
It’s hard living with a loved one with a substance use disorder. You may have put up with years’ worth of bad behavior, including lying, stealing, violent behavior, manipulation, and general unreliability. You may find that even when your loved one gets sober that you still have trouble forgiving them for everything they put you through when they were actively addicted.
If you want to repair and preserve the relationship, it’s necessary to forgive them at some point, so you can move on, but that can be a huge challenge. It’s hard to let go of the hurt. The following tips can help you forgive a loved one for their sake and yours.
Remember That Forgiveness Is Not Approval
One reason people find it hard to forgive is that they feel like forgiving someone is the same as condoning their behavior, that it’s like saying that they really didn’t do anything wrong after all. That’s not what forgiveness is about.
Forgiveness is nearly the opposite. It’s saying, “You certainly did something wrong but I’m not going to continue being angry about it.” Forgiveness is not approval and it’s not forgetting. You should certainly retain the lessons you learned from your loved one’s addiction, but in forgiving them, you let go of your resentment.
Remember That Forgiveness Is for You as Much as Them
Your loved one may want your forgiveness and even ask for it but that doesn’t mean forgiveness is only for them. In fact, forgiveness is primarily for you. Holding on to anger and resentment is bad for you. It’s a form of chronic stress that impairs your immune system, disturbs your sleep, and generally makes you less happy.
Resentment also means you are continually reaffirming your status as a victim in this situation since you still feel harmed by the person’s past actions. Forgiveness means taking responsibility for your own mental state, leading to greater freedom and well-being.
Try to Understand Addiction
If you’ve never experienced addiction for yourself, it can be very hard to understand from the outside. Every bad thing your loved one does seems like a choice--something they deliberately do to you. It’s easy to take their actions personally and hard to forgive. However, as you learn more about addiction, the role of choice in addictive behavior appears to shrink significantly.
Addiction often causes structural changes in the brain that optimize your thinking for drug or alcohol-seeking behavior while ignoring collateral damage. The roots of addiction are also complex, involving genes, childhood environment, and mental health issues. Being angry at someone for a substance use disorder is like being angry at someone for having diabetes. It’s not something anyone chooses.
Listen
In addition to understanding addiction better in general, it’s important to understand your loved one’s particular experience. For that, listening is important. Becoming a better listener is a whole skill in itself but the basics include giving your loved one your full attention, reflecting back what they say, “So, what you’re saying is...” and trying to put yourself in their place.
That means suspending judgment at least temporarily and trying to imagine what it must have been like for them to struggle with substance use and related behaviors. Often, you’ll find that their experience has been far worse than yours, which will engage your compassionate instincts.
Talk to a Therapist
Forgiveness isn’t something you have to work through on your own; you can always enlist the help of a therapist. Your therapist can help you untangle the difficult emotions you feel related to your loved one--love, hurt, anger, sadness, fear, concern, compassion, resentment, and so on. You may be having trouble with your own feelings including guilt, shame, and anger towards someone you’re supposed to love and care for.
Validating these feelings is just as important as understanding what your loved one has been through. It may also help to participate in family therapy as part of your loved one’s treatment. Many programs like to involve the families in treatment as much as possible. It helps untangle unhealthy family dynamics, improve communication, and educate families on the recovery process.
Seek Social Support
If therapy isn’t an option for you, or even if it is, you may consider attending a group like Al-Anon or Nar-Anon for families of people with substance use disorders. Forgiveness is a common theme of these groups and you can talk things over with people who have had many of the same experiences as you’ve had.
Maintain Healthy Boundaries
As noted above, forgiving doesn’t mean forgetting. In fact, remembering how bad things got can give you ancentive to maintain healthy boundaries with your loved one. Part of the ongoing resentment is the fear that you’ll be hurt again. If you are able to insulate yourself from the consequences of your loved one’s substance use, you will be better able to forgive their past behavior.
Be Patient With Yourself
Finally, be patient with yourself. Often, the anger and resentment you feel towards a loved one with a substance use disorder is a habit of mind built over years of pain and disappointment. You can’t expect to let it all go overnight. The point of forgiveness is to allow yourself to be free from that anger and resentment but if you criticize yourself for being slow to forgive, you only add to your own pain. Give yourself time. The important things are that you want to forgive and that you’re actively working on it.
Forgiveness can be hard. It feels like you’re condoning your loved one’s past behavior or leaving yourself vulnerable to being hurt again. In reality, you’re letting go of an unnecessary burden, even if you have to do it one brick at a time.
At The Foundry, we know that recovery is stronger when you have the support of friends and family. That’s why we promote family involvement and building a strong recovery community as well as addressing the underlying causes of addiction. To learn more, contact us today at (844) 955-1066.
Are You Afraid of Change?
Fear is one of the biggest barriers to seeking help for addiction--fear of withdrawal, fear of loneliness, fear of vulnerability, fear of failure, and more. Underlying many of these fears is a general fear of change. Getting sober is perhaps the biggest change you’ll ever make in your life and it requires other changes, including how you relate to others, what you do for fun, who you spend time with, and how you take care of yourself.
That can feel pretty daunting and fear can slow your progress in recovery. The following suggestions can help be less afraid of change, and perhaps even embrace it.
Why Change is Scary
First, it helps to understand why change scares us. It may seem irrational to fear change. For example, you may look at what drugs and alcohol have done to your life and think that any change has to be better, and, in fact, that’s what motivates many people to seek help. However, you may still resist change, even when you rationally know it will be better for you.
Why? Well, however bad your life is right now, at least you know you can survive it. You know what to expect and you know how to deal with the challenges that come with your current way of life. Even if it’s bad, at least it’s familiar. If you make a change, who knows what will happen?
You may face some situations that you don’t know how to deal with. Even if you know, rationally, that getting sober won’t threaten your life--and will likely save it--we instinctively fear the unknown. You don’t know quite how to imagine sober life and at the very least, that can undermine your resolve.
Do Your Research
One way to reduce your fear of change is to understand it better. The clearer your idea of your destination, the less threatening it will seem. For example, in the days before the Internet, if you wanted to book a hotel room or rent an apartment in another city, you pretty much had to cross your fingers and hope for the best. Now you can look at pictures, explore the neighborhood with Google street view, and get step-by-step directions to the front door. The whole process is much less scary.
Similarly, if you’re trying to make a big change in life, whether it’s getting sober, moving to another area, or changing careers, knowing what you’re getting into helps minimize your fears. If you’re trying to recover from addiction, that means reading memoirs about recovery, listening to others at 12-step meetings and group therapy sessions, and talking to people who have been where you want to go. This helps replace simplistic and distorted ideas of what that change means with more accurate and inspiring possibilities and it also alerts you to possible challenges along the way.
Approach Change With Curiosity
However much research you do, you won’t be able to predict the future. There will always be unexpected challenges and every individual has a different journey. These unknowables can be a significant source of anxiety.
One way to cope is to approach the change with curiosity, rather than trepidation. Fear and excitement are physiologically the same--your heart rate and breathing speed up, your senses are sharpened, and so on--and you can choose how to interpret those physiological signals. That means you can feel afraid and choose to be excited. Being excited about the unknown is another name for curiosity.
Think of recovery as a film, in which you can’t wait to see what happens. This applies to big and small changes alike. Is your therapist asking you to do something that stretches your comfort zone a bit? Think of it as an experiment and be curious about the result.
Confront Your Fear of Failure
As discussed above, we often prefer the familiar to the unknown, even if the familiar is pretty miserable. The reason is that in the primitive parts of our brains, we believe the unknown can be fatal. While death is not a likely outcome of getting sober, failure is certainly possible. Recovery takes a lot of time and effort.
You and your loved ones may have high hopes and the thought of letting everyone down can be frightening. Or you may be afraid that once you’re sober, you’ll no longer have an excuse for failure in other areas of your life, such as work or relationships. In short, you’re afraid that trying to get sober will somehow expose you as inadequate.
That’s a normal fear but it’s also a kind of illusion. Say, for example, that you do relapse. That’s certainly a setback, but it’s not a permanent failure. Plenty of people relapse several times and still eventually get sober. Everything worthwhile takes practice and perseverance. You will inevitably have setbacks and disappointments but they don’t have to be permanent failures.
Focus on the Process
Part of the fear of change is that you see a clear dividing line between the person you are now and the person you want to become. That idea of transformation can be simultaneously exciting and terrifying. The problem is that the person you are changing into only exists in the future, in your imagination.
If you could somehow snap your fingers and turn into that person, it would feel strange and alienating. All you can really do is focus on the present and the process of recovery. Recovery is really a matter of practicing new skills, learning new things about yourself, and making small changes in your habits, and eventually, you will move from being able to abstain from drugs and alcohol to preferring to live without them. There is no point at which you change into a different person but at some point, you’ll look back and realize life is different now.
It’s normal to fear change. Most of us are hardwired to prefer the familiar. However, fear of change can keep you stuck, and sometimes it can even threaten your life. The keys to overcoming change are to know what to expect, be curious about the process, be aware of your fear of failure, and focus on the process in the present moment.
At The Foundry, we know that making any big change in life is scary but we also know that treatment helps people live happier, more fulfilling lives. We use proven therapeutic techniques and provide a great support system to help you make one of the best changes in your life. For more information, call us at (844) 955-1066.
Can Reducing Inflammation Improve Your Recovery from Addiction?
Inflammation has been getting a lot of attention in recent years, as research has connected it to a lengthening list of physical and mental health issues. As it turns out, inflammation is relevant to addiction in several ways.
It can worsen medical issues associated with excessive drug and alcohol use, it can worsen mental health issues associated with addiction and relapse risk, and some research even suggests that inflammation can directly increase addiction risk. The following is a brief look at inflammation and how it affects addiction and recovery.
What Is Inflammation?
First, it may help to understand a bit about inflammation, since it’s often used in a vague way. Inflammation is your body’s natural reaction to injury or infection. If you’ve ever had a sore throat or cut your finger, you’ve experienced inflammation. The body’s healing process is complex, but basically what you experience when something becomes inflamed is that your blood vessels expand, allowing more blood to reach the affected tissue. This allows the blood to carry more immune cells to the tissue and facilitate healing.
When you have an injury or an infection, this process is helpful. Not only does it speed antibodies to the site of an infection, but it also causes pain to make you protect the area, and it causes you to feel lethargic in order to save energy for healing. The problem is that we sometimes have an inflammatory response without an infection or injury, such as when we have an autoimmune disorder or we’re exposed to certain other conditions. Then, the result is chronic inflammation, which serves no purpose and causes other problems.
How Does Inflammation Affect Recovery?
As noted above, inflammation may directly increase your risk of addiction and relapse. However, it can also exacerbate medical issues related to addiction and mental health issues that commonly occur with addiction.
Medical Issues
Excessive drug and alcohol use can lead to a number of medical problems, depending on which substances you use most frequently. For example, excessive drinking increases your risk of heart disease, stroke, liver disease, type 2 diabetes, and several kinds of cancer. Research suggests that inflammation plays a significant role in all of those diseases, and since alcohol itself is an inflammatory substance, chronic inflammation may even be one way alcohol causes these health problems. If you’re recovering from addiction, especially early on, your risk is higher for these conditions, and inflammation will only make them worse.
Depression
The link between inflammation and mental health has only come to light in the past few years. Before then, it was thought that the brain and the immune system didn’t interact much. However, now we know that inflammation is associated with a number of mental health issues including major depression, bipolar disorder, personality disorders, and schizophrenia.
Of these, the link between depression and inflammation seems to be the strongest. Various studies have subjected participants to pro-inflammatory compounds and found behavioral effects very similar to depression. These effects included decreased motivation, anxiety, anhedonia, and suicidal thoughts.
Other research has found that an anti-inflammatory diet can help reduce the symptoms of depression. It’s important to note, however, that inflammation is only one possible cause of depression and about half of people with depression don’t have markers of increased inflammation.
The link between depression and inflammation is significant because depression is a major risk factor for addiction and relapse. One study found that 16.5% of people with major depression had an alcohol use disorder and 18% had a drug use disorder--both significantly higher than the average for the general population.
How to Reduce Inflammation
See Your Doctor
If you are experiencing the symptoms of inflammation, which may include pain, swelling, heat, or loss of function--or depressive symptoms, as discussed above--the first thing to do is see your doctor. If you do have depression, a blood test can determine whether inflammation is a factor. Also, inflammation is a symptom of a number of other conditions, including some serious autoimmune diseases so you’ll want to find out what you’re dealing with as soon as possible.
Diet
An anti-inflammatory diet is both about what you eat and what you don’t eat and, in fact, what you don’t eat may be more important. Inflammatory foods include sugar, high fructose corn syrup, vegetable and seed oils, fried foods, processed meats, refined grains, and alcohol. Eliminating these foods should go a long way toward reducing inflammation.
Replace them with anti-inflammatory foods including green leafy vegetables, whole grains, fruit, especially berries and cherries, nuts, beans, olive oil, and fatty fish. In general, whole foods are better than packaged and processed foods.
Exercise
Exercise is good for your mental and physical health for many reasons, and one of those appears to be that it helps reduce inflammation. We don’t understand exactly how this happens but it may be that your body releases anti-inflammatory compounds in response to the mild physiological stress caused by exercise.
We also know that mental health and inflammation can go both ways; in other words, just as inflammation can cause depression, depression can cause inflammation. Therefore, the reduced stress and improved mood from exercise may also have a secondary effect of reducing inflammation.
Maintain a Healthy Weight
If you’re eating a healthy diet and getting regular exercise, you should be moving in the direction of a healthier body weight. This is also important for reducing inflammation because a number of studies have connected excess body fat to increased inflammation, as fat tissue produces inflammatory cytokines.
This may be one reason exercise helps reduce inflammation. It also appears likely that increased inflammation is one reason obesity increases your risk for a number of health issues, including heart disease, diabetes, and cancer.
Inflammation appears to be a major player in many different physical and mental health problems, including those related to substance use disorders. Reducing inflammation through diet, exercise, therapy, and possible medical treatment will make you healthier, make you feel better, and increase your chances of a strong recovery from addiction.
At The Foundry, we understand that living a better life free from drugs and alcohol is about holistic change. It means living a healthier, more active lifestyle, feeling connected to supportive people, and having a sense of purpose in life. To learn more about our approach to treatment, call us today at (844) 955-1066.
What if Exercise Makes You Feel Worse?
Exercise is one of the most important lifestyle habits to adopt when you’re recovering from addiction. There’s a lot of research showing that regular exercise reduces stress and anxiety, improves mood, and reduces relapse risk. Exercise also helps reduce some of the physical health risks of excessive drinking and drug use. Adopting even a moderate exercise regimen, such as walking for 20 minutes a day should definitely be part of your recovery plan.
However, some people find that exercise makes them feel worse--typically more anxious but sometimes depressed as well. If you’ve tried adopting an exercise habit and find that you feel worse, here are some possible reasons.
You’re Relying Only on Exercise
With all the media coverage of the wonderful ways exercise benefits your mental health, a lot of people get the idea that exercise is all you need to deal with a mental health issue. However, mental health is about more than mood. Your thinking, your external circumstances, and even your brain chemistry all play a role as well.
You’re not likely to have any kind of strong recovery if you don’t look at the whole picture. That’s why exercise should be just one part of a recovery plan that includes therapy and possibly medication and other lifestyle changes.
You’re Prone to Panic Attacks
If you have a panic disorder, exercise is a bit of a gambit. On the one hand, exercise is probably the best thing you can do for yourself. It reduces your reactivity to stress and improves your mood. It’s also a great way to desensitize yourself to the physical sensations of panic.
When you exercise, you feel physiological stress similar to anxiety, but you know it’s just a normal response to exertion. However, if you push too hard, you may actually trigger a panic attack because your heart is beating too fast, you’re having trouble catching your breath, and so on. Typically, the best thing to do is back off and just push yourself a little bit at a time.
Get your heart rate up for a few minutes, then take a break for a few minutes. Remind yourself that what you’re feeling is normal. It might help to have some soothing music handy to calm you down during the rest intervals. Gradually build the challenge by pushing yourself a little bit, then resting and calming down.
You’re Going Too Hard
Most people getting into exercise for the first time tend to overdo it. They’ve seen too many training montages and Nike commercials and they think they have to exhaust themselves during every workout. Excessively-long endurance workouts are especially bad for raising the stress hormone cortisol and they may actually disrupt your sleep, further compounding your anxiety.
At the other end, you may be overdoing high-intensity exercise such as heavy lifting or high-intensity interval training--HIIT--by cramming too many workouts into a week. These kinds of workouts take more time to recover from and you may end up feeling worn down, depressed, or anxious. There is a saying in fitness circles: Volume, frequency, intensity--pick one.
More to the point, you don’t have to exhaust yourself every workout. In fact, when you’re first starting out, it’s far more important to create the habit, which means making your workout as easy as possible. Once you’re in the habit of exercising most days, you can gradually make it harder.
Also, you can get a lot of benefits from even moderate exercise, such as walking 20 or 30 minutes a day. Instead of trying to train like a pro, take the opposite approach and ask yourself how little you can do and still get some benefit. As you get in better shape, that minimum will gradually increase.
You Need to Give It More Time
A lot of people, especially in January, start exercising, then give up after a week or two. They don’t see results and they just feel tired all the time. As discussed above, the first thing is to make sure you’re not going too hard, but rather focusing on establishing a regular and sustainable habit. The second thing is to give it a bit of time. Every change is uncomfortable at first.
You have to squeeze a new activity into your day, you have to use more energy than you’re used to, and you’ll probably feel a bit sore for the first week or so. Many people notice an improvement in their mood and sleep pretty quickly, but if you don’t, try to stick with exercising for at least a month before you give it up.
You’re Exercising at the Wrong Time of Day
Time of day can make a big difference. For example, if your body doesn’t regulate blood sugar well, working out before breakfast may be especially miserable. At the other end, exercising too close to bedtime may increase your cortisol and make it harder to sleep, which increases your anxiety. Everyone is different so the important thing is to try some different things and figure out what time of day works best for you.
You’re Doing the Wrong Exercise
Most research on exercise and mental health has focused on moderate aerobic exercise. The typical recommendation is at least 20 minutes of moderately intense aerobic exercise, such as running, biking, or swimming. Weightlifting typically doesn’t have quite as strong an effect on mental health, although several studies show it does help.
However, as noted, we’re all different and we all respond differently to different kinds of exercise. Research may show that aerobic exercise is best, but plenty of people have put many miles on their running shoes to no avail. Then they give it up and start lifting instead and feel like someone flipped a switch on their mood. Listen to your body. If one kind of exercise makes you feel more anxious and another kind calms you down, do the latter. There’s no right or wrong here.
You’re Exercising in the Wrong Environment
Finally, consider the environment where you exercise. If you run along a busy and dangerous street, you’re going to feel more anxious about it than if you run on a treadmill or in a nice park. If you feel like people are staring at you and judging you every time you walk into the gym, you are likely to feel self-conscious and anxious.
Typically, no one in the gym is worried about what you’re doing so make sure you don’t have distorted beliefs about the situation but it is important that you’re exercising in an environment where you feel safe and accepted.
Exercise is one of the best things you can do for your physical and mental health and some level of regular exercise should be part of every addiction recovery plan. When exercise makes you anxious or depressed, the most common issue is overdoing it. It’s also important to listen to your body and make exercise decisions based on your own needs.
At The Foundry, we know that exercise is one of the most important lifestyle changes you can make when you’re recovering from a substance use disorder. We help you make exercise a regular part of your life in a way that’s fun and promotes social connection. To learn more, call us today at (844) 955-1066.
How Do You Protect Yourself With a Family History of Addiction?
Much of your addiction risk is influenced by your family history. Genes and the environment both play a significant role in how addiction is passed down in families. Research has identified many gene variations that appear to be related to substance use disorders.
These aren’t “addiction genes” per se but rather they affect different aspects of your physiology. For example, genes related to how well you metabolize alcohol and its intermediate products, how your dopamine system responds to alcohol, and how active your brain’s fear centers are may all contribute to your risk of developing an alcohol use disorder.
However, there is also a saying that genes load the gun but the environment pulls the trigger. In other words, having a genetic predisposition to substance use issues doesn’t necessarily mean you’ll develop an addiction. Your odds are significantly higher if you grow up in an environment where you feel unsafe or neglected, where you’ve experienced trauma, or where your parent or guardian had substance use issues.
Children are especially sensitive to trauma and chaos and they often learn substance use behaviors from their parents. As a result, if you have a parent or sibling with a substance use disorder, you are at much greater risk for developing a substance use issue yourself. The following tips can help limit your risk.
Ask About Your Family History
Addiction, even now, is a largely invisible disease. Families want to protect their loved ones’ reputations and people with substance use are often very good at hiding it. However, if your relatives have struggled with substance use, you need to know about it. Ask your relatives about your family history. Be curious about that aunt that no one ever seems to hear from, what your parents were like before you came along, or that grandparent who died at a suspiciously young age.
Limit Your Exposure to Drugs and Alcohol
If you’re concerned about your own addiction risk, the safest bet is just not to drink or use drugs. If you do drink, set strict limits for yourself. What those limits are, depends on your situation and how worried you are about your risk.
If both of your parents had an alcohol use disorder, you might not want to drink at all but if you had an uncle with a drinking problem and your other risk factors are low, perhaps you’ll feel safe having a drink with dinner now and then. When in doubt, err on the side of caution. It’s much easier to avoid addiction than to recover from it.
Know the Red Flags
It’s also important to know the red flags of addiction. This is true even if you have decided to abstain completely. Depending on your risk factors, you may also be vulnerable to process addictions, such as gambling, shopping, sex, or eating, so being aware of addiction red flags, in general, is a good idea. The trouble is that really clear signs tend to come too late. These are things like getting a DUI, losing your job, having serious relationship issues as a result of addiction, and so on.
Addiction typically creeps up on you slowly and by the time you realize what’s happening, it’s already hard to get clear of it. If you pay attention, you might notice addictive behavior before it becomes very hard to change course. For example, you might notice that you’re drinking every day, even if you’re only having one or two drinks.
That might be fine for most people but if you have an elevated risk, it might be time to take a break. If you feel like you need drugs or alcohol to relax, that’s another pretty clear sign because it indicates you may have begun to develop a physical dependence.
Needing more to feel any effect is another sign of dependence, as is feeling achy, jittery, shaky, or irritable when you go for a few days without drugs or alcohol. Also, beware if you find yourself lying or being deceptive about your drug or alcohol use. If you notice any of these signs, take action immediately, whether it’s talking to a therapist, addiction counselor, or doctor, or going to a 12-step meeting.
Talk to a Therapist
One of the best ways to preempt a substance use disorder is to talk to a therapist, even if you’re not sure if you need therapy. As noted above, genes are only part of the equation. Most people seeking help for addiction also have a co-occurring mental health issue, such as major depression, anxiety disorder, PTSD, bipolar disorder, ADHD, and others.
Substance use often begins as a way of self-medicating these conditions. If you did grow up in a house with addiction, it’s likely that you have some issues stemming from that experience and it’s better to address them on your own terms rather than wait for addiction to derail your life. If you don’t know what to tell your therapist, just say that your parents struggled with addiction and you don’t want to fall into the same trap. You certainly won’t be the first.
Make Your Doctor Aware of Your Concerns
Unfortunately, much of the opioid crisis in the US is a result of people using prescriptions as directed by their doctors. They would get these prescriptions for chronic pain or pain following a medical procedure, use them for far too long, and end up addicted, often switching to street drugs like heroin.
Doctors are typically far more cautious about prescribing opioids these days but it’s still important to make your doctor aware of any family history of addiction, just as you would make your doctor aware of any family history of cancer or heart disease. There are often non-addictive treatment alternatives and at the very least, you can take precautions against overusing potentially addictive medication.
Talk to Your Kids When They’re Ready
Finally, make sure your own kids know about the family history of addiction when they’re ready. This should be part of an overall approach to teaching your kids about drugs and alcohol from a young age. For example, when you give a young child cold medicine, you can remind them that they should only take medicine from you or a doctor, and scale up the lessons as they age.
At a certain point, they will need to know if they have a genetic vulnerability to addiction. This point may come much sooner than you realize since early experimentation with drugs and alcohol is another major factor in addiction risk.
Genes, epigenetics, and early environment play a major role in our lives, but they aren’t destiny. By taking sensible precautions, keeping an eye out for warning signs, addressing problems early, and taking care of your mental health, you can avoid the trap of addiction. If you do end up developing a substance use issue, help is available.
At The Foundry, we know that the roots of addiction are complex. We involve the entire family in treatment to create a supportive home environment through healthy boundaries and better communication. We also use evidence-based methods to treat co-occurring conditions and help you live a happier, more fulfilling life free of drugs and alcohol. For more information, call us at (844) 955-1066.
Four Thinking Mistakes that Can Stand in the Way of Addiction Recovery
One of the most important ideas in modern psychology is that our thoughts are largely responsible for our emotional reactions. This is a central concept in cognitive behavioral therapy, or CBT, dialectical behavioral therapy, or DBT, and other cognitive therapies. For example, someone cuts you off in traffic and you become angry.
However, the other driver didn’t directly cause you to be angry. What made you angry were your own beliefs about the situation, perhaps something like, “That guy shouldn’t have done that,” or “That was a deliberate insult.” Most of the time, these things are just accidental, the result of momentary inattention. If you can think about them in that way, they don’t upset you very much.
A lot of cognitive therapy is focused on identifying and challenging these distorted beliefs. In another post, we looked at how inaccurate thinking can contribute indirectly to addiction by worsening anxiety. Here, we are going to look at some ways that inaccurate thinking can more directly keep you from seeking help for addiction and sticking to your recovery plan.
1. All-or-Nothing Thinking
One of the worst offenders is all-or-nothing or black-and-white thinking. In this way of thinking, something is either a total success or a total failure. The problem is that pretty much everything in life is a mixed bag and if you’re only happy with total victories, you are not going to be very happy and you’re not going to try many things.
There are several ways all-or-nothing thinking can hold back your recovery from addiction. The first is if you’re waiting for the perfect time to act--because there will never be a perfect time. There will always be some excuse--you’re busy with work, you’re not feeling well, you have to feed your cat, and so on. Since addiction is a progressive disease, getting help will always be harder in the future, so it’s better not to wait for the perfect time.
Second, there are a lot of treatment options, all requiring different levels of commitment in terms of time and money. Sometimes you just can’t get the level of treatment you feel you need but that doesn’t mean you shouldn’t try to get some kind of help. For example, you may feel like you need inpatient treatment to help you deal with cravings and avoid toxic influences, but it’s just not possible right now for whatever reason. It’s still worth your time to try something, whether it’s an outpatient program, seeing a therapist, or going to 12-step meetings. Look for ways to improve your situation, even if they’re not perfect solutions.
Third, it’s pretty common for people to slip in recovery. It’s also pretty common, when this happens, to think, “Well, I’ve already ruined my recovery, so I might as well go all the way.” In reality, a slip and a full relapse are not even close to the same. A slip is a setback but it’s also easy to fix. If you keep going, you put yourself at risk for an overdose and when you finally do decide to get sober again, you may have to go through withdrawal again. It’s better to limit the damage when you can.
2. Overgeneralization
Overgeneralization is another extremely common error. It can take two forms. It’s typically either, “I did badly in this one particular thing, and therefore I’m no good at anything,” or “I failed on my first try and therefore I’ll never succeed.” Both of these are objectively false and they make recovery harder. For the first one, overgeneralizing horizontally, as it were, you will probably find some aspects of recovery harder than others.
Maybe group therapy is a challenge or maybe you’re trying to make some healthy lifestyle changes and they just don’t seem to stick. That can be terribly frustrating but it also doesn’t mean you’re comprehensively screwing up your recovery. There may be other aspects that are going really well, perhaps individual therapy or improving communication with your family. Give yourself credit for those things as you continue to work on the more challenging aspects.
Similarly, you may have tried to get sober once or twice, slid back into drinking and using drugs, and decided, “I’m just never going to be able to stay sober.” You’re taking that very limited data to be decisive. In reality, plenty of people have to try several times to stay sober. People slip up, they have full relapses, but they keep at it and eventually have a long recovery. Persistence will eventually pay off.
3. Telescoping
Telescoping is when you focus on the bad aspects of a situation to the point where you can’t even see the good. For example, you might enter treatment feeling ambivalent about being there and immediately start looking for reasons to leave. You become laser-focused on every little thing that’s wrong with your treatment program or facility.
Maybe a counselor misspoke and called something by the wrong name, so you decide the staff doesn’t know what they’re doing--also an example of overgeneralization--or maybe your room isn’t quite as nice as you would like it to be so you complain about the facilities being awful, and so on. You may be so focused on these things that you really believe they prove the program is no good.
However, you may also be missing out on a lot of benefits by being too focused on the negative aspects of your experience. Maybe you’ve met some pretty great people or your therapist is really astute or you discovered that you really love hiking. When you feel like you’re too focused on the negatives, try broadening your scope. See if you identify some positive things too. It will not only improve your treatment experience, but it will make you happier overall.
4. Fundamental Attribution Error
The fundamental attribution error is not typically identified as a cognitive distortion in CBT but it is relevant for anyone in recovery. It’s the belief that your own actions are the result of specific circumstances but other people’s actions are a result of their basic character. Going back to the traffic example, when you cut someone off, it was because you just didn’t see them or you weren’t aware the lane ended, or something, and you’re usually a very courteous driver but when they cut you off, they’re a reckless jerk. In the context of recovery, a very similar thing is common.
You go to a 12-step meeting or you enter a treatment program and talk to other people a little bit and you suddenly feel like you don’t belong there. You’ve just been under a lot of stress at work or your friends have been partying a lot lately so you’ve been drinking or using drugs more than you probably should, but all the other people there are addicts.
This can be a big impediment to engaging with treatment because you feel like what applies to other people doesn’t apply to you. In AA, they call this “terminal uniqueness.” What’s important is not to yoke yourself with the addict label but rather to realize that everyone around you is also there because of specific circumstances.
Everyone has been feeling stressed, or coping with traumatic memories, or struggling with depression, and so on, and everyone there--including you--needs a bit of help with their substance use. Accepting that everyone there has a story, helps you overcome terminal uniqueness, allowing you to be more engaged in treatment and feel a genuine connection to the people around you.
There are many ways your mind can play tricks on you when it comes to addiction. The thinking mistakes discussed above can apply to pretty much anything but they are particularly relevant for people seeking and engaging with treatment. Being aware of them is the first step in overcoming them.
At The Foundry, we know that everyone has a different story and different needs from treatment. We believe that treatment for addiction should always be individualized but that everyone benefits by making the journey together. We also use evidence-based therapeutic methods including CBT and DBT to help clients untie the knots that are holding them back. To learn more, call us today at (844) 955-1066.
Six Ways to Manage Pain in Addiction Recovery
For many people who struggle with substance use, especially opioids, pain is a major barrier to recovery. Perhaps you’re afraid that without drugs or alcohol, you won’t have a way to manage pain, or perhaps you’ve already gotten sober and the pain is a major challenge to staying sober. Pain is still frustratingly elusive and although it’s the subject of intensive research, there is still a lot we don’t know about what causes pain, especially chronic pain. However, we do know something about managing pain, and that knowledge grows by the year. The following are some ways you can reduce and manage pain in addiction recovery without drugs or alcohol.
1. Talk to Your Doctor
When it comes to pain management, talking to your doctor is always the place to start. Make sure you are honest about your addiction history. This might feel uncomfortable, especially if you have been in the habit of bamboozling doctors for opioid prescriptions. People with a history of substance use also know that doctors sometimes take them less seriously once they know about their addiction history. However, in this case, you are specifically saying that you need help managing pain without addictive drugs.
What your doctor suggests will largely depend on your circumstances, specifically whether you’re dealing with acute pain, such as from an injury or medical procedure, or chronic pain, especially if it has no apparent cause. Over-the-counter medications such as NSAIDs are often more effective for acute pain than many people realize--especially in combination--even for pain resulting from surgery. Chronic pain can be trickier. However, one important thing to understand is that opioids are actually not very good for treating chronic pain since long-term use increases your pain sensitivity and may even spontaneously cause new pain.
2. Try Physical Therapy
For some kinds of pain, physical therapy can be a powerful treatment. There are primarily two ways physical therapy helps. First, movement is good for pain. When you have pain, your natural reflex is to limit your movement to prevent pain. This is good in the short term, as it allows an injury to heal, but in the long term, your mobility becomes limited and your pain increases. Physical therapy is a way to improve mobility under the care of an expert.
Second, chronic pain is often caused by weak or unbalanced muscles. This is especially common in knee pain and lower back pain. Strengthening and balancing the muscles around the affected area reduces stress on the area, which reduces pain. It often takes someone with a detailed understanding of anatomy to help you strengthen the right muscles.
Finally, there are newer methods that rely on electrical stimulation in specific areas that can help reduce pain. This has been shown to be especially effective for neuropathic pain, or pain that’s caused by nerve damage.
3. See a Therapist
It sounds a bit counterintuitive, but there are several reasons you should see a therapist if you’re struggling with pain. First, and perhaps most importantly for people recovering from addiction, pain is often a symptom of depression--one people typically don’t think of. It may manifest as headaches, muscle aches, chest pain, or joint pain. In fact, pain is one of the primary reasons people seek medical attention leading to a diagnosis of depression. This is especially common among men. Effectively treating depression should also reduce pain.
However, even if you don’t have major depression, your therapist can help you cope with pain. There are cognitive behavioral therapy, or CBT, techniques that can help you cope with pain. Another form of cognitive therapy is acceptance and commitment therapy that is also helpful for pain. Typically, these help you change your thinking so that the pain isn’t worse than it needs to be and it allows you to better function despite the pain.
4. Exercise
Exercise also seems like a counterintuitive way to cope with pain, however, it can be tremendously helpful. First, it’s important to consult with a doctor to make sure exercise won’t aggravate an injury. It may also be good to consult a physical therapist for the reasons described above. However, exercise is good for reducing pain overall.
It trains your nervous system to be less sensitive to stimuli and to re-categorize the sensations associated with exercise as normal sensations rather than pain. It also helps in a peripheral way by improving your mood and reducing your sensitivity to stress, and perhaps reducing depressive symptoms, as discussed above.
5. Pay Attention to Your Diet
Diet is too often overlooked when it comes to managing pain. An anti-inflammatory diet is particularly important. Inflammation is the redness and swelling that occurs at the site of an injury or infection and the pain associated with inflammation helps immobilize the injured area. Therefore, it only makes sense that if you want to reduce pain, you also want to reduce inflammation.
That means reducing or eliminating inflammatory foods such as sugar, alcohol, processed flour, processed meats, and vegetable oils, and most fried foods. It also means eating a healthy diet rich in anti-inflammatory foods instead. Research shows that a Mediterranean-style diet is especially good for reducing inflammation. This diet is rich in whole grains, nuts, beans, legumes, fruits, vegetables, olive oil, and fatty fish, such as salmon.
6. Maintain a Healthy Weight
It’s also important to note that excess body fat is highly inflammatory. Fat cells promote the release of inflammatory molecules and the extra weight often contributes to joint pain and lower back pain, while reducing mobility. We’ve already looked at how exercise and a healthy diet can help reduce pain and those benefits are compounded insofar as they also help you maintain a healthy weight.
Pain is a real concern and chronic pain is one of the few things that reduce your happiness long term. It’s no wonder that some people fear the thought of living without drugs and alcohol if they believe it will leave them vulnerable to pain. However, unless you have a terminal illness, opioids are not a good long-term solution to pain and they will probably make it worse. Instead, work with your doctor and therapist to develop a comprehensive plan to manage and perhaps even eliminate pain.
At The Foundry, we know that both mental and physical pain are the primary drivers of addictive behavior and we help our clients deal with pain in a holistic way, using cutting edge therapeutic methods like CBT, EMDR, and Alpha-Stim as well as healthy lifestyle changes including exercise, mindfulness meditation, yoga, and healthier eating. To learn more about our program, call us today at (844) 955-1066.
How to Build Resilience in Recovery
Resilience is the ability to bounce back from adversity and perhaps even become happier, smarter, stronger, and healthier than you were before. There is no shortage of adversity in addiction recovery. You may have your own demons to slay, you may have family and friends who actively try to undermine your efforts, and you may slip up or fully relapse several times.
The good news is that none of these setbacks have to be permanent. Like all of recovery, resilience comprises a variety of skills that you can improve with practice and persistence. The following are some tips for becoming more resilient in addiction recovery.
Expect Challenges
It may sound counterintuitive, but the first way to improve your resilience is to expect challenges. Too many people think they’re going to enter treatment or their loved one will enter treatment and everything will turn around right away. In reality, every phase of recovery presents new challenges. If you expect too much too soon, you’re likely to be discouraged.
Life will improve when you’re sober but it will take consistent effort. When you inevitably encounter challenges, if you are expecting them, you know that’s normal and you may even have a plan ready.
Have a Team
Social support is one of the most important parts of recovery in general. It helps you feel connected, it increases your feeling of accountability, and it makes you more resilient in the face of challenges. Your sober network can be a source of moral support, practical support, and good advice from people who have been in your place. Remember that no one succeeds alone. Even if there’s only one person you can confide in, whether it’s your best friend or your therapist, it lightens your load considerably.
Banish Black-and-White Thinking
Watching out for distorted thinking is one of the most important ways of regulating your emotions, which is why learning to identify and challenge cognitive errors plays a central role in cognitive behavioral therapy and dialectical behavioral therapy. One common cognitive distortion that can torpedo your resilience is black-and-white or all-or-nothing thinking. This is the belief that if something is not a total success then it’s a total failure.
Nearly everything you do will actually be somewhere in the middle. Watching out for black-and-white thinking is especially important after you’ve had a slip. A lot of people will slip up and have a drink or something and then think, “Well, I’ve already blown it, so I might as well go all the way.” Instead of trashing your whole recovery over a small mistake, keep in mind that there’s still a lot to gain by minimizing the damage and getting back on course.
Look for the Silver Lining
When something bad happens, it’s natural to fixate on the negative consequences. Most of us are naturally wired to spot threats. That’s great for keeping you alive on the savanna but it can also blind you to a lot of good possibilities.
Few situations are completely bad--see above--but when we fixate on the bad aspects, it’s easy to feel hopeless. Whenever something bad happens, even something small, challenge yourself to find something good about it, even if it seems slightly absurd.
Figure Out What You Can Control
Often, what’s most demoralizing about a challenging situation is that you feel like you have no control over what happens. It’s often true that you have little control--like when you get laid off or your house floods, for example--but it’s rarely true that you have no control at all. Finding something you can control--anything at all to improve your situation even a little bit--can be a way to both reduce stress and get yourself into a situation where there are more options.
Even when you can’t see the whole solution, doing what you can with what you have is the first step in finding your way out of trouble. It also affirms that you haven’t given up.
Affirm Your Values
Feeling connected to your values is often a key factor in persisting in the face of setbacks. This is called self-affirmation and research shows that it helps you better cope with negative feedback and make healthier decisions in general.
You can do this by taking a few minutes to write about your core values and why they matter. For example, a lot of people decide to get sober because they realize their family’s happiness is at stake. Regularly connecting to that value of family can help you persevere in the face of setbacks.
Take Care of Yourself
When challenges arise, they are always easier to deal with if you are healthy and rested. That’s why self-care is so important for resilience. Sleep is particularly important because sleep deprivation or chronic sleep deficit erodes your resilience on two fronts--the parts of your brain responsible for identifying threats become overactive and the parts of your brain responsible for emotional regulation, attention, and problem-solving become underactive.
In other words, when you are sleep deprived, you are more likely to see any given situation as threatening and less able to come up with solutions for actual problems. It’s also important to exercise regularly since that reduces your reactivity to stress while increasing blood flow to the areas of the brain responsible for planning, self-control, and emotional regulation.
Stay Present
Finally, when facing a tough situation, it’s crucial to stay present. Typically, people have two kinds of unhelpful reactions to a crisis--they either try to ignore it and pretend it’s not happening, or they catastrophize and imagine all the horrible consequences it will have for their lives. Neither is helpful. You can only act in the present, which means you need to pay attention to what’s going on.
Also, you can’t shoulder the responsibilities for whatever will happen in the future. Thinking about that will only overwhelm you, which is why they say in AA “One day at a time.” This is especially true with anything having to do with recovery since it’s a challenge you have to deal with every day. If you think too far ahead, you’ll only feel discouraged. Do today’s work today, then rest, then do tomorrow’s work tomorrow.
Some people just seem to be more resilient than others, but most of the time it’s because those people have faced adversity that you don’t know about. Bouncing back takes practice and the more you practice the better you get.
At The Foundry, we know that emotional resilience is at the core of a strong recovery from addiction. That’s why we’ve designed our holistic program around building and nurturing our clients’ resilience through evidence-based therapeutic techniques as well as positive lifestyle changes such as exercise, mindfulness meditation, and social connection. To learn more, call us today at (844) 955-1066.
Staying Socially Engaged When You Really Don’t Feel Like It
Feeling socially connected is one of the most important ways of making recovery from addiction last. Social support improves your mood, reduces stress, provides more resources for dealing with problems, and makes you feel more accountable. However, staying socially connected can often be a challenge for people in recovery. At least 20 percent of people with substance use disorders struggle with major depression, an anxiety disorder, or both. Those conditions typically make you feel inclined to stay home and isolate yourself.
Unfortunately, isolation only makes them worse, especially depression. The tendency to isolate can cause a downward spiral, turning a bad mood into a full episode of depression. You can often interrupt that spiral by making yourself do things that improve your mood, such as socializing or going to meetings. This is a well-established intervention called behavioral activation. However, socializing when you feel depressed or anxious is not easy and sometimes it’s impossible. The following tips can help.
Accept Invitations
Accepting invitations is a freebie. If people are reaching out to you and asking you to do things, you’re already in a pretty good position and it may be nice to take a moment to appreciate that there are people in your life who want to be around you. Unless there’s some specific reason for declining an invitation such as a scheduling conflict, go ahead and accept, even if you know for certain you won’t feel like going when the time comes.
If you accept the invitation, you will be more likely to actually go out and do something, whereas if you decline, you will almost certainly stay home alone. You can always cancel later, but if you accept now, you will at least have options.
Don’t Wait Until You Feel Like Socializing
Whether you have already made plans or not, don’t wait until you feel like socializing to actually do it. When you’re feeling down or actually depressed, you’re never going to feel like it. The whole point is that you do something to interrupt your current mental state. The trap we often fall into with socializing is that we expect it to be a pleasant thing that we actively want to do, so when we don’t feel like it, it makes sense just to stay home.
However, when you’re depressed, anxious, or moving in that direction, the whole matter is different. You don’t feel like socializing because you don’t feel like doing anything. Socializing is something you have to do for your mental health so you have to draw on different resources. It’s more like going to work--perhaps you rarely feel like going to work but you usually go anyway. It may help to remind yourself that your resistance to socializing is mostly inertia and that once you’re with your friends, you will usually feel glad you came.
Do What You Can
You may have some default idea of what socializing looks like--maybe dinner with a group of friends, maybe a family outing, or a party. When you think, “I should socialize,” you immediately think of that default and you feel like you couldn’t possibly manage it. However, you are being subtly undermined by all-or-nothing thinking. When you’re in a funk, any social contact at all is better than none. If all you can manage is texting a friend or relative, then do that. If you can call them and have a chat, even better.
This is especially important to remember as we’re all dealing with the pandemic and our social interactions are restricted anyway. Texting and FaceTiming might not be perfect but they still help. Often, frequent contact with different people throughout the day is better for your mood than minimal contact throughout the week and then a big gathering on the weekend. Too much alone time with no outside contact only gives you more time to ruminate.
Exert Some Influence Over Plans
When someone asks you to do something, it’s rarely a take-it-or-leave-it proposition. You can usually exert some control over the plan. This is important for two reasons. First, as discussed above, socializing isn’t all-or-nothing. Some socializing is better than none and you should only do what you feel like you can handle, which might mean asking your friends or relatives to modify plans.
For example, maybe your friend invites you out to a restaurant and you don’t feel like you can handle that, so you propose instead that your friend comes over and you order pizza. You get the social interaction and you let your friend know you actually do want to spend time with them but you avoid a supposedly fun thing that you’re just not up for.
Second, exerting influence over plans nurtures a sense of self-efficacy or the feeling that you have some control over your life. A common symptom of depression is helplessness--the feeling that nothing you do matters, that you’re just sort of dragged along by life. Exerting your will over your social plans reinforces that you do actually have some control over your life.
It may be worth making some small change to any plan, even if the plan is broadly acceptable, just to work your self-efficacy “muscle.” For example, bowling sounds fine but you’d rather go to a different place, or you’d rather go at eight instead of seven. Furthermore, having more control over plans makes you feel more engaged and less likely to skip out at the last minute.
Take a Break When You Need It
When you’re depressed or anxious, you may have very short battery life. If you’re already an introvert, then socializing when you’re in a bad mood can really take it out of you. It’s important to give yourself breaks. You can either step away from the group, or just have a way to leave early. As discussed earlier, shorter, more frequent interactions are typically more important than marathon social engagements. There’s no point in burning yourself out and dreading the next engagement even more.
Staying socially connected is one key to a strong addiction recovery but an episode of depression or anxiety can make you want to isolate yourself from everyone, including your sober network. To combat this, it’s important to do what you can, even if it’s small and even when you don’t feel like it. Think of it like going to work or brushing your teeth. Exert some influence over plans when possible and be willing to give yourself a break.
At The Foundry, we know that no one recovers from addiction alone. We work hard to make sure our clients feel supported and develop bonds with other people in recovery. We also involve families in treatment because we know that a supportive home environment is a huge asset. To learn more about our approach to treatment, call us today at (844) 955-1066.
Can You Make Yourself Less Neurotic?
Neuroticism used to be a fairly broad term used to describe certain kinds of psychological disturbances. These days, it’s mostly limited to one of the big five personality traits, which include openness, conscientiousness, extraversion, agreeableness, and neuroticism, which you can easily remember with the acronym OCEAN. Neuroticism is the tendency to experience negative emotions and more intense emotional reactions to threatening or frustrating situations.
While research suggests scoring high-ish on the other personality traits tends to result in better outcomes, including better relationships, more positive emotions, and even higher income, higher neuroticism tends to result in greater risk of mental and physical health issues and addiction. This is especially true when high neuroticism is paired with low conscientiousness. Given that high neuroticism increases your risk of addiction and makes you less happy overall, you might wonder if there is anything you can do about it if you happen to have high neuroticism.
As a basic personality trait, neuroticism is hard to change but it can be changed a bit. You are not likely to go from being in the ninetieth percentile to the tenth percentile of neuroticism--a huge change--but with persistent effort, you can probably dial it down a bit. It also helps that neuroticism tends to decline slightly as you age. The following are some ways you can reduce your neuroticism and thereby promote your recovery from addiction.
Go to Therapy
The most direct way to reduce neuroticism is to enter therapy. Your therapist can help you address it in a comprehensive way, including thought patterns, relationships, lifestyle factors, and perhaps medication. There is typically a biological component to neuroticism, meaning that some people are just physiologically more sensitive to stress, so it’s important not to think of neuroticism as a weakness or personal failing. Often, it also has a lot to do with early childhood environment and learned behaviors, and addressing those issues typically requires professional help.
Change How You Talk to Yourself
Although our ideas about neuroticism have changed a lot since Freud’s day, at least one thing is still similar: Negative feelings are, to a large extent, caused by our beliefs and assumptions, many of which we may not even be aware of. Although people who score high on neuroticism are often aware of their self-defeating behaviors, they feel powerless to actually change them. This is why a therapist can be especially helpful. One way of combating neurotic tendencies is to identify your underlying assumptions, challenge them, and replace them with more accurate and helpful thoughts.
For example, if you’ve had an argument with your spouse, you might think something like, “I’m always ruining my relationships,” a thought which characterizes yourself as comprehensively and permanently inept at relating to other people. This is an example of overgeneralization.
Instead, focus on the matter at hand. Did you listen to your spouse? Can you see things from their perspective? Were you making unreasonable demands? How might you best resolve the issue in a way that will make you both happy? More broadly, you probably have other relationships that go pretty well or you might even get along with your spouse pretty well most of the time. All of these ways of thinking can help you dismantle the cognitive distortions that worsen your challenging emotions.
Exercise
As noted above, neuroticism is the tendency to feel more negative emotions and to feel them more intensely. Exercise combats both of these tendencies. First, exercise promotes the release of several neurotransmitters that improve your mood, including serotonin and endorphins. It also increases levels of BDNF, a neurotransmitter that grows neurons in the hippocampus, a brain region involved with memory formation that also helps regulate emotions.
Second, exercise causes structural changes in the brain that actually make your brain less sensitive to stress. A structure called the hypothalamic-pituitary-adrenal (HPA) axis is plugged into several areas of the brain that are responsible for identifying and responding to threats. Regular exercise appears to help turn down the volume a bit on the HPA axis. Most studies suggest that at least 20 minutes a day of moderate-intensity aerobic exercises, such as brisk walking, jogging, biking, or swimming, is all you need to get the benefits.
Eat a Healthy Diet
More and more experts are becoming aware of just how important diet is for mental health. There are now quite a few studies showing that diet plays an especially large role in depression. One large meta-analysis of the research found that participants who adopted healthier diets--typically consisting of more nutrient-rich whole foods--had significantly fewer symptoms of depression.
This study found no effect of diet on anxiety symptoms--which are at least as common as depressive symptoms among people with high neuroticism. However, other research suggests that magnesium--specifically magnesium deficiency--may play an important role in anxiety disorders, making people more sensitive to stress. You can boost your magnesium levels by eating more magnesium-rich foods, many of which you should be eating anyway. These include nuts, beans, legumes, dark leafy greens, pumpkin seeds, avocados, and dark chocolate. If you decide to take magnesium supplements, consult with your doctor first since excess magnesium can cause problems.
Practice Mindfulness
Finally, you can reduce neuroticism by practicing mindfulness. One study of graduate students found that participating in a seven-week mindfulness course reduced neuroticism over a six-year follow-up period. Participants who completed the mindfulness course reported decreased psychological stress, due at least in part to personality changes.
There are several ways mindfulness can help reduce neuroticism. Perhaps the most important is that it’s a way of practicing acceptance of challenging emotions. Instead of trying to avoid or suppress them, you learn to sit with them and see they’re only feelings or thoughts and they can’t hurt you. Mindfulness also helps support other healthy lifestyle changes such as reducing emotional eating and improves your relationships by helping you be more attentive to the people around you. There are mindfulness classes available for free in many areas and online and you can practice in just a few minutes a day.
Personality traits change slowly and you should be looking for progress over months or years, not days or weeks. For that reason, it helps to make some of these changes habitual and to enlist the support of positive people. However, with persistent effort, you can reduce the intensity and frequency of negative emotions and make recovery from addiction a little easier.
At The Foundry, we know that recovery from addiction is really about reorienting your life. It’s not just about abstaining from drugs and alcohol, but about feeling more connected, purposeful, and comfortable in your own skin. That’s why we employ a variety of methods, including cognitive behavioral therapy and dialectical behavioral therapy to help you relate better to challenging emotions. To learn more, call us today at (844) 955-1066.
How Do You Stay Sober When Your Partner Drinks?
In a perfect world, once you realize you have a problem with drugs and alcohol and decide to quit, your friends, your family, and especially your significant other would all respect your struggle and quit drinking too, at least around you. However, reality is seldom so obliging. We live in a drinking culture where the majority of Americans and Europeans drink at least occasionally and often regularly.
For people who are capable of drinking moderately, that’s not a big deal but for you, it can be terribly frustrating trying to stay sober when the people around you are drinking. It can be especially challenging if your significant other continues drinking in your presence, especially early on. However, you will often find that in recovery you have to make the best of an imperfect situation and this is no different. If you are trying to stay sober and your partner still drinks, here are some tips for making the best of it.
Communicate
It’s crucial to communicate and not every couple is good or even competent at this. There are several reasons for this. First of all, you can hardly expect your partner to help you out if they don’t know what you need. Maybe you’ve said, “Hey, would you mind not drinking around me for, say, the next six months while I’m just getting started?” And they said, “Sorry, no,” and that was the end of it.
Maybe you just assumed they would quit drinking too but the thought never crossed their mind. Even if you did raise the issue and they said they wouldn’t quit drinking, there may be other ways they are willing to accommodate you but you have to learn to communicate to work these things out. You may even need couples therapy to work on communication in general.
The second reason communication is important is that poor communication leads to more conflicts, and frequently arguing with your significant other is one of the biggest ways to ratchet up your stress--one of the most powerful triggers of cravings. Learning to communicate better reduces stress and reduces cravings.
Know Your Triggers
It’s always important to know your triggers--the people, places, and things that cause drug and alcohol cravings. While there are some general things that tend to trigger cravings for most people--stress, for example--other cravings can be very specific, such as a friend you always used to drink with, a favorite bar, or even a particular holiday or anniversary.
The good news is that the more aware you are of your own specific cravings, the more information you can give your partner and the better you can work out effective compromises. Maybe one particular restaurant triggers cravings but another similar restaurant doesn’t. Maybe the smell of tequila triggers cravings but the smell of gin puts you off entirely. The more you are aware of these things, the more you can work around them.
Maintain Healthy Boundaries
As with communication, maintaining healthy boundaries is always important in a relationship and it’s especially important when you’re recovering from addiction. Simply put, healthy boundaries are when you respect your partner’s values and autonomy and they respect yours. So while it’s important to express your needs and ask them to help, it’s also important to realize that you ultimately can’t control what they do.
It’s also important to assert your own values and independence. It’s fairly common for people with substance use issues to get involved in codependent relationships, in which one person forsakes their own needs and desire to care for the other, which is bad for both partners. If boundaries are a problem for you, you may need couples therapy or you may even need to consider separating.
Involve Them in Recovery
As noted above, it’s often a good idea to participate in couples therapy when communication or boundaries become a problem. Often, family therapy is even an integral part of addiction treatment programs. However, involving your significant other in recovery goes far beyond that. Many programs offer education sessions to help family members better assist their loved one’s recovery. Just having a better understanding of how addiction works and the roles family play can make them feel more engaged in the process and better able to help. They may also benefit from participating in a group like Al-Anon or Nar-Anon, which can help them better understand what you’re going through while also offering them some emotional support.
Move Things Around
One major challenge in having a partner who still drinks is if they want to keep alcohol in the house. While it’s better to keep alcohol and drugs out of the house entirely, you may be able to reach an acceptable compromise. For example, maybe they can keep their beer in a different fridge, perhaps in a room you don’t go into very often, so you aren’t confronted with a case of beer every time you want to make a sandwich.
Maybe they can drink something you’re not especially fond of, rather than your go-to drink. Perhaps there are other triggering items in the house that you could get rid of, put in storage, or put somewhere you’re less likely to see them. As discussed above, it all comes down to knowing your triggers and being able to communicate.
Make a Plan for Socializing
Home arrangements aren’t the only challenge. If you’re going out, especially with friends, you may have to strategize on how best to avoid triggers and temptations. For example, you might take separate cars, in case you want to leave early. You may prefer certain friends to others. You may decide that for some occasions, it would be better if you stayed home or did something else while your partner goes out. When you do go out together, it may be a good idea to remind your partner that they shouldn’t let you drink. Get them to promise, if necessary.
Remember That You’re Ultimately Responsible
It would be great if your partner was completely committed to helping you stay sober and willing to do whatever it takes. Unfortunately, that’s not always the case, and even supportive partners don’t always know the right thing to do in every situation. The important thing to remember is that although support is nice, you are ultimately responsible for your own recovery.
Life is often messy and sometimes you just have to weigh up all your competing motivations and make the best choice you can. It’s possible that your partner won’t stop drinking but is still, on balance, good for you and good for your recovery. Communicate your needs as well as you can, maintain healthy boundaries, and make strategic compromises, and most of the time, you should be able to stay sober, even if your partner drinks.
At The Foundry, we know that no one recovers from addiction alone. Having a strong sober network as well as a supportive partner are among the greatest assets you can have. Our program aims to involve the family in recovery as much as possible, providing both emotional support and educational opportunities for the people closest to our clients. For more information, call us today at (844) 955-1066.
What Are Some Lesser-Known Signs of Addiction?
No one likes to believe their loved one has a substance use disorder. Not only that, it’s a fairly serious thing to confront someone about unless you’re pretty sure. This is bad for two reasons. First, if your loved one does have a substance use issue or other addiction, they will use your attentional blindness and uncertainty against you. They can easily leverage your doubts into making you apologize and drop the subject. Second, the longer you wait for clearer evidence, the worse their addiction will get. Addiction is a progressive disease and it will never be easier to overcome in the future, so time is valuable.
Some signs of addiction are fairly obvious. Someone may use drugs or alcohol excessively in your presence, even in appropriate situations. They may cancel plans or neglect other responsibilities so they can drink or use drugs. They may show withdrawal symptoms when they quit drinking or using drugs for a few days. They may seem incapable of drinking in moderation. Or they may promise to quit or even try to quit but then continue using or drinking anyway.
However, the signs of addiction are not always so evident or decisive. Addiction affects people from all walks of life and often people who are capable and resourceful in their careers and other areas of their lives bring those same talents to hiding their addictions.
Working Late
No matter how skilled someone is at hiding their addiction, there are two things addiction always requires: time and money. Therefore, someone with a substance use disorder or other addiction will always need ways to account for missing time. The closer they are to you, the harder it is. One excuse that is convenient for many people, especially high achievers, is that they’re working late.
Typically, working late on its own is not definitive proof--which is really true for any item on this list--but it’s one piece of evidence. If your loved one is suddenly working longer hours, it could be a sign of addiction--perhaps even to work--or it could be a sign they’re hiding something else like an affair or planning a surprise party. Or they might actually be working. It’s just one piece of the puzzle.
Traveling a Lot
Another way of reserving time for an addiction is to travel more. This gives you time alone and you’re less likely to run into people you know. People who are especially concerned about their reputations, for either personal or professional reasons, often prefer to buy drugs and engage in other addictions farther from where they live so they are less likely to run into people they know. Traveling more for work or to visit relatives and insisting on going alone may be another sign of addiction.
Running More Errands
It’s tricky to hide an addiction from someone you live with. Even if you can duck into the garage or the laundry room for a drink or whatever, you still risk being discovered or having your stash discovered. It’s much safer to drink or use in another space. But what if you’re at home and the craving suddenly hits you? Well, maybe you get called into work unexpectedly or you left something important at the office.
Maybe you need to run out to the store or someone your spouse never talks to is having some kind of crisis. These kinds of errands that seem to come up more often may be cover for addictive behavior.
Money Schemes
As noted above, every addiction requires time and money. We’ve looked at some ways of accounting for missing time but the money is perhaps the more decisive factor. This is true whether it’s a substance addiction, like drugs or alcohol, or a process addiction like gambling, shopping, or sex. Missing money is always cause for concern. You might notice cash missing, a sudden drop in your checking account or a savings account, or new debts.
Sometimes, this is very hard to catch. For example, your spouse may have taken a lot of money out of their retirement account and you would have no way of knowing. Or they may say they want to transfer some savings into another investment that doesn’t really exist. Any kind of scheme to move money around or borrow, steal, or scam money should be a big red flag, especially combined with other evidence.
Frequent Illnesses
It’s possible to keep up appearances, maintain your relationships, and perform well at work despite a substance use disorder for a while, but eventually, cracks will start to show and illnesses are among the more difficult cracks to paper over. Illness might be an excuse for being hungover or otherwise impaired or it may be genuine. Many substances, especially alcohol and opioids leave you more vulnerable to illness and infection.
You may even develop fairly serious medical issues like liver disease, heart disease, and cancer. Fatty liver can develop even with relatively few other signs of alcohol use disorder.
Mysterious Injuries
As with more frequent illnesses, more frequent injuries are often a sign of substance use issues. Alcohol and other drugs often impair balance, coordination, and judgment. What’s more, they can impair your pain perception and your memory, so you might not even be aware that you were injured or know how it happened. If your loved one has injuries but they don't know where they got them or they lie about where they got them, it could be a sign of substance use.
Incidents
If your loved one gets a DUI or gets arrested for fighting while drunk, they will probably give you some kind of story like, “The one time I have a few drinks before driving home and I get busted!” That’s possible, but it’s very unlikely. If your loved one gets into some kind of trouble while drunk or high, it more likely indicates a pattern of behavior, even if it was a pattern that you were completely unaware of.
It’s a pretty serious thing to confront someone about a substance use disorder or other addiction and it’s also a lot to deal with if they do have a problem. Keep in mind that it’s not an accusation, it’s a conversation. Maybe mention you’ve noticed they’ve been behaving differently lately and ask if they’re ok and how you can help. Ask open-ended questions and listen attentively. You’re not trying to trap them; you’re trying to figure out if there’s a serious problem they need help with. The best approach is always non-judgment and compassion.
At The Foundry, we know that it’s not easy to face the possibility that your loved one has a substance use disorder. It’s much easier to give them the benefit of the doubt and hope everything turns out ok. However, addiction is a progressive disease and if you look the other way for too long, you might find your life unraveling. We provide comprehensive addiction treatment for mind, body, and spirit. We also involve the family throughout the process because we know that social connection and a supportive environment can make all the difference in recovery. To learn more, call us at (844) 955-1066.
How Do You Know When Your Anxiety Is Really an Anxiety Disorder?
Anxiety is one of the most common co-occurring disorders with addiction. Nearly 18% of people with substance use disorders experienced the symptoms of an anxiety disorder within the past year, and that figure doesn’t include post-traumatic stress disorder, or PTSD, which may affect as many as half of people with a substance use disorder.
Anxiety disorders, as a group, are the most common mental illnesses in the US. Anxiety disorders include generalized anxiety disorder, panic disorder, phobias, PTSD, social anxiety disorder, and obsessive-compulsive disorder. According to the National Institute of Mental Health, more than 30% of Americans will experience an anxiety disorder at some point in their lives.
However, nearly everyone experiences anxiety to some degree, and in many situations, it would be unusual if you didn’t feel anxious. What’s more, it’s hard to compare your own experience to anyone else’s to know whether you experience an excessive amount of anxiety. How can you tell if your anxiety is really an anxiety disorder?
You Feel Anxious for No Apparent Reason
The first thing to remember about anxiety is that it plays an important role in our survival. That’s why there are far more people who experience too much anxiety than people who experience hardly any. Anxiety is meant to warn you of danger and spur you into taking action. However, if you have an anxiety disorder, your brain or other parts of your physiology might decide to become anxious for no apparent reason. One minute, you’re sitting at home, minding your own business, and the next minute you’re overcome by worry or fear. If you find you’re anxious for no apparent reason, there may be some system in your brain or body that’s not properly regulating your state of mind.
Your Anxiety Continues After the Stressor
Sometimes you may have a good reason for anxiety--perhaps you have a job interview or you just narrowly avoided getting hit by a car. In cases like those, it’s normal to respond with some level of anxiety. However, after the danger has passed, your brain should send the “all clear” signal so you can wind down. However, if you get stuck in a loop, you may keep thinking about the inciting incident and your anxiety will stay pretty high. You try to stop but you just keep thinking about it. If this happens frequently, you may have an anxiety disorder.
You Feel Anxiety Out of Proportion to the Situation
As noted, there are plenty of times when some amount of anxiety is appropriate, but you always seem to feel much more anxious than the situation warrants. For example, someone has a birthday at the office and you get together with your coworkers for cake only to feel intense social anxiety. They’re all people you know, having an informal gathering with no stakes--why are you nervous? Unfortunately, this kind of reaction is not that uncommon and the anxiety can persist even if you know, rationally, that it’s excessive.
You Experience Panic
While anxiety, in appropriate amounts in appropriate situations, has a useful purpose, panic is never useful. Panic is runaway anxiety that keeps you from doing anything or even thinking clearly. Symptoms of a panic attack include a sense of impending doom, pounding or rapid heartbeat, sweating, shortness of breath, tightness in the chest or throat, shaking, dizziness, or feelings of unreality or depersonalization.
People having a panic attack often mistake it for a heart attack. Panic attacks often start with an inciting incident, something that might normally cause anxiety, but then it gets out of control. After you’ve had one panic attack, just fearing another panic attack can trigger a panic attack. If these symptoms are familiar, you may have a panic disorder.
You Feel Anxious Most of the Time
In addition to feeling anxious at inappropriate times, you may just have a low level of anxiety most of the time--when you get up in the morning, when you’re out with friends, when you lie down to sleep, and so on. Anxiety is just the background noise of your life. This may be a sign of generalized anxiety disorder. You may think of yourself as a worrier or your friends may say you worry too much. If you’re always fixated on possible problems, even if they are unlikely, it may indicate an anxiety disorder.
You Have Physical Symptoms
Anxiety isn’t just a state of mind; it affects your body too. When you anticipate a threat, your body undergoes many adaptations, including faster heart rate and breathing, withdrawing blood from the extremities, and ramping up your immune system to protect against possible injuries, stopping digestion and other processes unrelated to fight or flight, and others.
While these are sometimes helpful in the moment, they are meant to be very short-term. If you feel anxious all the time, you are more prone to physical symptoms such as digestive problems like nausea or diarrhea, headaches, muscle tension, and even long-term problems like obesity and heart disease. Digestive symptoms and headaches with no apparent medical cause are often a red flag for an anxiety disorder.
You Have Trouble Sleeping
Insomnia and disturbed sleep are among the most common symptoms of anxiety disorders. You lie down and all you can do is worry. Since your defenses are down while you’re asleep, worry can get a jump on you, even if it’s totally irrational. Therefore, you might find yourself waking up in the early hours of the morning unable to go back to sleep. This is also a common symptom of depression, which often overlaps with anxiety disorders.
You Avoid Certain Situations
Finally, avoidance is a common symptom of an anxiety disorder. In a sense, it’s one of the defining symptoms, since it’s a practical way that anxiety limits your life. Maybe you avoid social situations or things you have a specific phobia of or things that remind you of a trauma. Unfortunately, avoidant behavior tends to grow and it can end up being fairly debilitating, whether it causes you to avoid social interactions, high-stakes situations, or even leaving the house.
Anxiety disorders are too often dismissed as not “real” mental health issues--just a case of being too tightly wound or overly nervous. However, anxiety disorders can seriously affect your life, limiting your scope, and even driving substance use.
At The Foundry, we know that mental health is one of the keys to a strong recovery, which is why we emphasize the diagnosis and treatment of co-occurring mental health issues as part of our holistic treatment program. We know that trauma is especially common and we use a variety of trauma-focused therapies to help our clients heal. To learn more, call us today at (844) 955-1066.
Can You Detox at Home?
Detox is the first major hurdle in addiction recovery. Fear of withdrawal keeps many people drinking and using long after they stopped having fun. Withdrawal is often miserable but unfortunately, there’s no way around it. Many treatment programs, particularly residential programs, have medical detox built-in. There are also facilities you can go to specifically to detox before going into a treatment program or just trying to stay sober on your own.
A lot of people feel like they can detox on their own, perhaps following instructions from the Internet. That might work for some people--although you should consult a doctor before detoxing at home--but others should definitely consider detoxing in a facility. The following considerations can help you decide which is best for you.
When You Shouldn’t
You Have a Long-Standing Addiction
Withdrawal symptoms happen because your body has adapted to the presence of drugs and alcohol and it won’t function normally without them. The severity of withdrawal varies a lot from person to person but your level of drug and alcohol use and how long you have been physically dependent play a major role. They are the primary factors that determine how far your system has deviated and therefore how big of a shock it will be to suddenly have no drugs or alcohol in your system.
The timeline may not be as long as you would expect--better to think in terms of months, not years. For example, a man who averages 12 drinks per day for two months will have about a 50% risk for major withdrawal symptoms.
You Drink Heavily
Alcohol is an especially tricky substance to detox from because DTs can come on suddenly after two or three milder days, seizures may happen with even moderate withdrawal, and DTs can be fatal in a small percentage of cases. As noted above, drinking consistently over a long period of time increases your risk, but the more you drink, the shorter your timeframe for serious withdrawal.
For example, a man who consumes 25 servings of alcohol per day has a 50% chance of serious withdrawal after only three days of continuous drinking. The catch is, of course, that if you’re drinking 25 drinks per day, you’ve probably been drinking heavily for a while already, alcohol poisoning would probably be the more pressing issue. The moral of the story is that DTs are nothing to mess around with.
At the very least, you should discuss your options with your doctor before you quit cold turkey after many days of consecutive drinking. Given how quickly you can go downhill and how much pain you can save with early intervention, detoxing in a facility is often the best choice for heavy drinkers.
You’ve Tried Before and Given Up
Every stage of recovery has its own challenges but withdrawal is an especially high wall to climb. People often try to sober up on their own and do well for two or three days, only to give up and go back to using when withdrawal symptoms get too severe. This is especially common when detoxing from opioids, since withdrawal symptoms are so miserable and for alcohol, since people are often aware that DTs can be dangerous.
When you detox in a facility, you have extra assurance that you’re detoxing in the safest way possible and therefore are less likely to fall back on the health excuse. Being in a facility can also increase your level of commitment and accountability, making you more likely to persevere through a tough detox.
You’ve Had a Rough Detox Before
It’s hard to predict how bad detox will be. As discussed above, severity and length of substance use are relevant factors, but perhaps the best predictor is if you’ve had a rough detox before. If your symptoms were severe or you had medical complications, it’s a pretty good sign that your next attempt will be similar and you would be better off detoxing in a facility.
You Have Co-Occurring Issues
Finally, withdrawal symptoms can put a lot of stress on your body, so if you have any co-occurring conditions, it’s much safer to detox under medical supervision. Relevant co-occurring issues might include high blood pressure, cardiovascular disease, or pregnancy. It may also be a good idea to detox in a facility if you have co-occurring mental health issues like depression, any anxiety disorder, or other conditions that might compound an already stressful ordeal.
When It Might Be OK
You Don’t Have a Long Addiction History
As discussed above, the longer and more heavily you’ve been drinking and using drugs, the greater your risk for a severe withdrawal, and consistency is nearly as important as volume. For example, if you have unhealthy drinking patterns but you’re mostly bingeing on weekends, you probably won’t have serious problems with detox--unless you’re drinking 25 drinks per day, which, again, is another issue entirely.
Younger people also tend to have less severe withdrawal symptoms, partly because they’re more physically resilient and partly because they haven’t been drinking or using for as long. If you’ve been staying below about five drinks per day on average, you are fairly unlikely to have a severe detox, but everyone is different.
Your Doctor Is Helping You Taper
As noted above, if you’re considering detoxing at home, it’s always good to consult your doctor first. Sometimes a long taper is possible or even necessary. For benzodiazepines, for example, you typically have to taper down over a period of weeks or months to avoid dangerous withdrawal symptoms. People often taper down from prescription opioids so they can have a month or two of unpleasantness rather than a week of abject misery. The challenge with a taper is staying on track and not backsliding, so you will need some form of accountability.
You Have Someone at Home to Help
Finally, if you’re going to try to detox on your own, it’s much easier with help. It can be someone who lives with you, is willing to stay with you, or is willing to check on you frequently. Part of it is accountability--to keep you from running out to the liquor store, or whatever--but part of it is safety. For example, DTs can come on quickly, leading to confusion and loss of coordination.
You may not be able to call for help when you need it. Even if you are facing a less life-threatening detox, it can be hard to take care of yourself when you’re experiencing something that’s like the worst flu you’ve ever had. Having someone reliable to watch out for you while you detox makes the process more comfortable and likely to succeed.
At The Foundry, we know that detox is often the one thing people fear most about getting sober. We offer detox that begins with a full medical evaluation and an individualized plan that ensures detox will be as safe and comfortable as possible. We want you to be as healthy as possible as you move from detox to recovery. To learn more about our approach to addiction treatment, call us today at (844) 955-1066.
6 Ways to Deal With Boredom in Addiction Recovery
Boredom during addiction recovery is both common and dangerous. There are several reasons boredom is more common when you’re starting recovery. First, you may discover that you suddenly have a lot of extra time on your hands and you’re not sure what to do with it. Most people don’t realize how much time drugs and alcohol can devour. You may also be trying to distance yourself from friends who use drugs and alcohol, so your social activity may be temporarily diminished.
Boredom is also amplified by what’s going on in your brain when you first get sober. When you use drugs and alcohol, you’re essentially overclocking your dopamine system and this may go on for years or decades. When you quit, your brain is underwhelmed by things that might normally be interesting and enjoyable. Your brain is only sensitive to things related to drugs and alcohol. As a result, a lot of things will seem boring during the time it takes your brain to recalibrate.
This can be dangerous because boredom is stressful and during active addiction, it’s a problem you likely solved with drugs or alcohol. Therefore, it’s important to learn to deal with boredom in addiction recovery. Here are some tips.
There Is No Quick Fix
These days, most of us immediately reach for our phones when we feel the slightest bit bored but this is really only a superficial solution. It turns down your boredom from a distressing eight to a tolerable six. As a result, you may end up wasting hours doing a moderately boring activity like scrolling through Facebook or Reddit rather than doing something that might actually be fulfilling or productive. These kinds of time-wasters are fairly mind-numbing and will probably only make you feel more agitated in the long run.
What Is Boredom?
Keep in mind that your boredom may be trying to tell you something. Your problem is usually not that you have nothing to do, but rather that no available option seems appealing, engaging, or satisfying. Your brain may be trying to tell you something. Perhaps your usual activities don’t promote ends you really care about or perhaps your values or priorities have changed in ways you haven’t acknowledged. Boredom is an opportunity to think these things over and possibly consider new directions. Just be careful that you don’t fall into negative rumination.
Examine Your Thinking About Boredom
Boredom is not fundamentally different from any other challenging emotion. It’s typically some mix of restlessness, dissatisfaction, and lethargy. You want to do something but you’re not sure what. You can cope with boredom and the distress caused by boredom using the same techniques you would use to cope with other challenging emotions like anger or anxiety. If you have been through an addiction treatment program, you probably learned quite a few of these techniques while participating in cognitive behavioral therapy or dialectical behavioral therapy.
One common approach is to examine your underlying assumptions. For example, you might have trouble engaging with an activity if you’re thinking something like, “I’ll never get better at this,” or “there’s no point in doing this anyway.” Or perhaps you’re feeling distressed because of how you think about boredom, maybe something like, “It’s unfair that I feel bored; I shouldn’t feel this way,” when in reality, everyone feels bored occasionally. Spotting these faulty beliefs and challenging them can help you feel less bored or at least less bothered by boredom.
Do Something Boring
This one seems paradoxical, but if you try it, you might find it helpful. Part of the reason boredom is irritating is that we do something with the expectation that it will be fun and interesting but then it doesn’t deliver. However, when you vacuum the living room or put away your laundry, you don’t expect it to be fun; you just want the result. If you’re bored and nothing seems to engage your attention, pick something on your to-do list and do it. You may still find it boring but you’re bored anyway and this way, you’ll at least get something done. What’s more, you may find that doing something--anything--gets you out of your rut.
Rearrange Your Schedule
Occasional boredom is unavoidable. Maybe you’re stuck in another pointless meeting at work or your dentist is running behind schedule. However, if you’re frequently bored, you may not have enough to do. See if there’s something you can add to your schedule to keep you a little more busy--a 12-Step meeting, a standing coffee date, a workout, an art class, whatever. The trick is to structure your days so that you have enough to do that you’re not bored but not so much to do that you feel stressed and overwhelmed.
Set a Timer
Finally, when nothing seems satisfying, try setting a timer for 10 minutes or so and sticking with an activity for the whole time, even if it feels tedious and pointless at first. Many activities, especially complex and productive activities, take a certain amount of effort and focus for them to be engaging. It may take a few minutes to get into a novel you’re reading or to remember where you left off on a project.
If you give up after a couple of minutes of feeling disinterested, you’ll never get into it. Sometimes you just have to persist until you overcome that initial resistance. Try picking something you want to do and sticking with it for a certain length of time no matter what. If you’re still not into it after 10 or 15 minutes, try something else.
Boredom is a real problem in recovery, but it’s no different from other challenging emotions. Remember that, like other emotions, boredom is just information. It’s an opportunity to think things over and it doesn’t have to be distressing. It can also be an opportunity to do something useful and to practice overcoming inertia.
At The Foundry, we understand that recovery from addiction isn’t just about abstinence from drugs and alcohol; it’s about living a happier, more fulfilling life. We use a variety of proven methods to help our clients tolerate and manage stressful emotions as part of a holistic treatment program. To learn more, call us at (844) 955-1066.
How to Write an Intervention Letter That Makes a Difference
When you have a loved one with a substance use disorder, sometimes you get to a point where you’ve done all you can to encourage them to get help and all that’s left is to stage an intervention before it’s too late. If you do decide to stage an intervention, it’s essential to do it with the help of an intervention specialist, someone who has training and experience in running interventions.
There’s a lot more to it than just getting everyone together in a room and asking the person to get help and the specialist can help with the planning and facilitation. Everyone participating in the intervention will be asked to read an intervention letter. There are several reasons it’s important to write a letter rather than just making it up as you go.
First, an intervention is a form of public speaking with pretty high stakes and you don’t want to get stage fright and forget what you intended to say. On the other end of the spectrum, you also don’t want to start going off on tangents and taking up everyone else’s time. You want your remarks to be focused and effective. Finally, an intervention is an emotionally charged situation. You want to say what you have to say without getting drawn into arguments that might sabotage the whole process. The following are some tips to help make your intervention letter as effective as possible.
Start From a Place of Love and Support
First, make it clear that the reason you’re participating in the intervention is that you love the person, you’re worried about them, and you want to help them. None of you would be there if that weren’t true, but your loved one might not see it that way. Their defenses will probably be up and you’ll want to do what you can to establish that you’re on the same side. It’s often a good idea to share a happy memory of the person or describe something about them or something they did for you that you’re genuinely grateful for.
Say That Addiction Is a Disease and Treatment Is Possible
The next thing is to make it clear that you see a clear difference between the way your loved one is really and how they act while in the grip of addiction. Make it clear that you understand addiction is a disease, that it’s not their fault, and that treatment is possible.
Describe Specific Times When Drugs and Alcohol Caused Problems
The main event of an intervention, the part we’re all familiar with, is when you describe the negative consequences drugs and alcohol have had on your loved one and the people they care about. This can easily turn into a laundry list but there are several important factors to keep in mind if you want your letter to make an impact. First, only describe events that you have firsthand knowledge of.
These should be things that affected you directly or that you personally witnessed. This helps to avoid credibility issues that may arise if you relied on secondhand accounts or rumors. Second, there is a room full of people waiting their turn to speak and they’ll probably cover those other incidents themselves.
Next, be sure to stick to facts. Avoid generalizations, value judgments, and attributing motives to your loved one. Again, these all open the door to arguments and rationalizations. The idea of an intervention is that the accumulation of hard facts gradually becomes overwhelming and undeniable. Avoid statements like, “You’re always getting drunk and yelling at me and the kids.”
Instead, say something like, “The police have been called on us three times this year and all of those times, you had been drinking.” You might want to start by brainstorming all the ways drugs and alcohol have hurt your loved one and then narrow it down to three to five of the most potent incidents to include in your letter.
Ask Them to Accept Help
After you have described exactly what addiction has done to your loved one, as well as their friends and family, reiterate that you believe addiction is a disease, one that experience shows they can’t deal with alone and ask them to accept help. Affirm that they can’t keep going on like this but that life can get better with treatment.
State the Consequences of Not Accepting Help
An ultimatum is only advisable in a small percentage of cases. Your intervention specialist will determine whether you should include consequences for your loved one refusing help. However, if you do include an ultimatum, you have to be prepared to follow through.
If you’re telling your child, “If you don’t get help, I’m not going to keep paying for college and I’m not going to support you financially,” then you have to follow through, or else it will undermine any future efforts you make to persuade them to accept help. They’ll know your threats are empty and they can do what they want.
Get Feedback and Make Revisions
Finally, don’t be satisfied with the first draft of your letter. To paraphrase Hemingway, the first draft of everything is, well, not good. After you’ve written your first draft, put it away for a day or two, if possible, then read it aloud to yourself. This will make any mistakes or awkward phrases jump out at you. This is especially important because the ultimate purpose of the letter is for you to read it out loud, so make it easy on yourself.
Next, show it to some people whose judgment you respect and see if they have any feedback. Don’t take criticism personally; keep in mind you’re all working together to try to help your loved one. Finally, make sure to get some feedback from your intervention specialist. Ideally, you will do a full rehearsal so you can all read your letters and get feedback, but at the very least, they should be able to read it over and give you suggestions. Keep in mind that this person has a lot of experience in interventions and has most likely been the subject of an intervention themself, so their feedback is especially valuable.
An intervention led by an experienced specialist has a good chance of getting your loved one into treatment. You can do your part by writing a compelling letter and being a team player. Always write from a place of love and support and when discussing the consequences of your loved one’s substance use, stick to undeniable facts.
It’s always hard to see a loved one struggle with a substance use disorder but life can get better. At The Foundry, we know that evidence-based treatment, healthy lifestyle changes, and family support are keys to a sustainable recovery from addiction. To learn more about our approach to treatment, call us at (844) 955-1066.
6 Tips for Setting and Maintaining Healthy Boundaries in Addiction Recovery
Learning to set and maintain healthy boundaries is an important part of addiction recovery. Maintaining healthy boundaries means that you respect other people’s values and autonomy and you expect them to do the same for you. Unhealthy boundaries are typical in dysfunctional relationships and these are often one of the factors driving addictive behavior.
For example, a physically abusive relationship is a situation where one person uses violence to control the other. This violates their right to personal safety and their right to make their own decisions. What’s more, physical abuse often leads to depression and substance use. If you are in an abusive relationship, the best thing to do is usually just to leave and get as far away from your abuser as possible. This is a very clear boundary, using physical distance. However, other relationships may be more complicated, and learning to maintain boundaries is a healthy behavior to learn in general. Here are some tips.
Know Your Values and Priorities
First of all, if you are going to set boundaries, it helps to know why. Start by identifying your core values, whether they’re family, integrity, honesty, learning, kindness, or whatever else. It might help to take some online tests to help you clarify your values or you may spend some time writing about it. Perhaps look back through the major decisions you’ve made in your life and see what your guiding principles have been.
For example, maybe you turned down a job that paid well because you felt you were being asked to do something dishonest. That indicates that you value honesty above money. That’s good to know and it indicates honesty is a value you are willing to protect. Knowing what’s really important to you can help you figure out where to draw the line and give you a boost in courage when you need it most.
Listen to Your Gut
Another way to identify your values and to recognize when someone might be violating your boundaries is to listen to your gut. We often react emotionally before we fully understand a situation rationally. That doesn’t mean your gut is always right, just that if you feel weird about something, pay attention to the feeling and don’t dismiss it without consideration.
For example, if you feel confused by what someone is telling you, it could be they are trying to manipulate you--a clear violation of your boundaries. Take a step back and don’t make any decisions until you are seeing things more clearly. Or perhaps you just have a bad feeling about a situation. That might indicate that you should move away from that situation. Our instincts have evolved to keep us safe so give them some credit.
Communicate Clearly
No relationship is perfect and there will be plenty of times when you just disagree. Boundary issues don’t always imply sinister intent; often people just go along with things and the other person has no idea they don’t want to do them. This happens every day in big and small ways. It’s your responsibility to be clear about what you want and don’t want.
That means learning to communicate clearly. No matter how well the other person knows you, they aren’t psychic and they may not know what you want unless you tell them. The key is to do it politely. Not every disagreement has to lead to an argument. In fact, most disagreements can be worked out pretty easily if both parties are willing to listen.
Keep in mind that this goes both ways. It’s important to communicate clearly about what you want and it’s also important to listen to the other person and respect their values and autonomy.
Learn to Say No
In many situations, especially when you’re recovering from addiction, learning to say no is a skill in itself and it’s one of the first skills you should learn. When you leave treatment, people may offer you all sorts of things. Since drinking is so common in American culture, there’s virtually no chance you won’t be offered a drink from time to time, usually by people with good intentions. That’s why a polite but firm no is a crucial skill to master quickly.
Work With a Therapist
So far, we’ve discussed some important considerations in setting boundaries, but there may be deep-seated psychological reasons why setting boundaries is difficult for you. If you grew up in an abusive household, for example, or if you’re currently in a codependent relationship. Sometimes people lose touch with their own needs and desires entirely and sometimes they feel like setting boundaries is just impossible for them. If that’s how you feel, you need to talk to a therapist. They can help you figure out what you want and need and help you develop the skills to assert yourself.
Family therapy is also great for this since it focuses specifically on family dynamics, clear communication, and healthy boundaries. Getting the relevant people to work through their relationship issues can make a huge difference. However, not everyone has to participate in order for family therapy to be effective. Just changing the behavior of one or two family members can change the whole family dynamic.
Get Reassurance from Your Support System
Finally, it’s always harder to set and maintain boundaries when you feel isolated. This is especially true when you’re first trying out a new behavior that you’re not really sure about. It feels like a big risk. However, if you have a strong support system behind you, you don’t feel quite so alone, even if your support system doesn’t happen to be with you at the moment.
This is one reason going to 12-Step meetings is helpful, even after you’ve completed a professional treatment program. You may also want to consider attending Al-Anon or Nar-Anon meetings, for family members of people with substance use disorders, since you may fall into that category too. If you do have a family member or close friend with substance use issues, these meetings can give you a different perspective on setting boundaries with them.
Boundaries are crucial not only for recovery but for being your own person and directing your own life according to your core values. Setting and maintaining boundaries means knowing what your values are, listening to your gut, and learning to communicate clearly and respectfully. It’s also important to keep in mind that maintaining values requires practice. You’ll get better the longer you keep at it.
At The Foundry, we know that much of recovery from addiction is about learning practical skills to improve your relationships and manage your behavior. Great relationships are especially important for a strong recovery. We use a variety of evidence-based practices, including CBT, DBT, and family therapy to help you improve your communication and relationship skills. For more information, call us at (844) 955-1066.
4 Ways Writing Can Help You Stay Sober
Daily writing is one common element of addiction recovery plans. To some people, the reasons for this will be obvious. Others may be skeptical, especially if they don’t think of themselves as writers or they are skeptical of self-expression in general. However, daily writing can be a potent and versatile element of your recovery plan. Here are some different writing exercises and how they can help you stay sober.
Journaling
The writing exercise most people are familiar with is keeping a simple journal or diary. This is just sitting down for a few minutes every day and writing whatever you feel like. You might just write down what you did that day or what happened that was notable. Or you might go into depth about something you’re thinking about or challenging emotions. This simple practice can help you in several ways.
Most notably, it helps you relieve stress. Instead of stewing over a problem, you get it down on paper where you can think it through. You will probably find that after you write about something that’s been bothering you, you will feel better about it, even if you didn’t come up with a specific solution. Just writing about your day, your thoughts, your emotions, your challenges, and so on will help you spot patterns in your life. And, of course, you can also incorporate any of the following exercises into your daily journaling session.
ABCs
ABC stands for activating events, beliefs, and consequences. It’s a framework developed by psychologist Albert Ellis, one of the pioneers of cognitive therapy. The central idea is that events only bother us because we have certain beliefs or assumptions about those events. For example, if someone cuts you off in traffic, there’s no reason to be angry about it for the rest of the day.
That only happens if you have an irrational belief about it. You may think that guy shouldn’t have done that or that it was a deliberate insult to you. In reality, it was probably just a mistake; it happens all the time.
The ABC exercise is a way to practice identifying the beliefs that disturb us. Whenever you feel angry, anxious, depressed, and so on, write down exactly what you’re feeling. This is C, the consequence. Next, identify the activating event, A--the guy cutting you off in traffic or the remark by a coworker, or whatever. Finally, identify the belief, “He shouldn’t do that,” “Everyone at work is against me,” and so on.
This is the trickiest part since we are often unaware of our own assumptions. You may need a therapist to help you identify your irrational beliefs at first. In fact, his exercise is often given as a homework exercise in therapy. You can use it that way or you can try it on your own. Either way, it’s a good way to get in the habit of identifying and challenging irrational thoughts.
Gratitude
In recent years, research in positive psychology has identified a range of benefits of gratitude. It improves relationships, lowers stress, improves sleep, makes people feel more optimistic, increases your sense of wellbeing, and it might even help you live longer. The problem is that when you’re starting out in recovery, you might not feel very grateful. Your life is likely at a low point and you have a lot of work ahead of you. The good news is that there are two easy writing exercises that studies have shown, can boost your gratitude.
The first one is to keep a gratitude journal. This is simple and only takes a couple of minutes. Just write down about three things you were grateful for that day. It’s fine if they’re small--you slept unusually well, the weather was nice, you got a text from a friend you hadn’t talked to in a while. Not life-changing stuff but they make your day a little better.
Since we’re hardwired to notice pain and threats, training yourself to notice more of the good things makes you happier and more optimistic. You might want to do this exercise daily for about two weeks, then switch to doing it weekly so you don’t get overly accustomed to it.
The second exercise is to write a gratitude letter. This one takes a bit longer but research shows the effects last longer too. Think of something someone did for you that you never really thanked them for. Again, it doesn’t have to be huge, just something you truly appreciated. Describe in a letter what they did and what it meant to you. You can deliver the letter or not. Research suggests you get a happiness boost either way.
Anxiety
Writing is an excellent way to relieve anxiety. It takes those amorphous fears that are haunting your mind and gives them some definite form on the page. This is true whether your anxiety is caused by a past or future event. A number of studies have found benefits from expressive writing. This is where you choose a stressful event, one that’s at least six months in the past, and write about it on four consecutive days.
Set a timer for 20 minutes and write the whole time without censoring yourself or worrying about spelling or grammar. No one will read it but you. This exercise has been shown to reduce anxiety and even improve physical health over the following months.
What’s more, an abbreviated version of this exercise can help relieve anxiety about an upcoming challenge. Research has shown that having students spend a few minutes writing about their worries just before a test reduced test anxiety and improved test scores. A similar strategy can help with other tasks, such as going to your first 12-Step meeting or going to a job interview.
Writing alone won’t replace therapy and solve all your problems but it can be a helpful tool to manage your mood, analyze your patterns, and generally understand yourself better. A regular writing practice can be a powerful element in your recovery plan.
At The Foundry, we believe that a strong recovery is built on mental health and self-knowledge. We use a variety of evidence-based methods, including CBT, DBT, family therapy, mindfulness meditation, and others to help our clients understand themselves better, regulate their emotions, and manage their behavior. For more information about our approach to treatment, call us at (844) 955-1066.
The Pros and Cons of Caffeine in Addiction Recovery
One stereotype about addiction that may actually have some truth to it is that people in recovery smoke and drink a lot of coffee. A study of nearly 300 AA members in Nashville found that nearly 57 percent smoked cigarettes, compared to just 14 percent of Americans overall, and nearly 89 percent drank coffee, compared to about 64 percent of Americans overall.
Smoking is clearly bad for you and your recovery, as discussed in another post, but what about coffee? As you might expect, the picture with coffee, and caffeine in general, is more complicated.
The Source Is Important
First, it makes a huge difference whether you’re getting caffeine from coffee or tea or from energy drinks. Health experts are pretty much unanimous that energy drinks should be avoided. Part of the problem is that you never quite know what you’re getting. Some energy drinks have extravagant levels of caffeine. Others contain exotic ingredients, the effects of which are poorly understood, especially in combination with other ingredients.
Perhaps most importantly, energy drinks tend to have a lot of sugar. The average energy drink has about 23 grams of sugar. The American Heart Association recommends consuming no more than 36 grams of sugar per day total for men and no more than 25 grams of sugar per day for women. The energy drink with the most sugar is Rockstar Xdurance, with a stunning 69 grams.
Excess sugar consumption is bad for your health in general and has been linked to obesity, diabetes, heart disease, chronic inflammation, and fatty liver disease. For people recovering from substance use disorders, these outcomes are especially bad. Someone recovering from alcohol use disorder, for example, is already at greater risk for diabetes, heart disease, and liver disease.
Sugar can take a toll on your mental health as well, putting you at greater risk for relapse. Several studies have found that high-sugar diets and obesity increase your risk of depression. Inflammation has also recently been implicated in some forms of depression. In short, if you’re recovering from addiction and drinking energy drinks, you would be far better off consuming an equal amount of caffeine in the form of coffee.
Pros
There Appear to Be Some Mild Health Benefits
As for whether you should drink coffee or tea, it’s a mixed bag and it largely depends on your situation. There do appear to be some mild health benefits associated with coffee and tea. The case for tea is pretty straightforward. It’s loaded with antioxidants and numerous studies have shown that heavy tea drinkers have a slightly lower risk of various cancers. The only real downside is burning your mouth when drinking it too hot.
Coffee is a bit harder to pin down since contradictory studies emerge every few years. For example, some older studies found a slight increase in bladder and pancreatic cancer risk but those have been largely discredited. It does appear that coffee raises your blood pressure and that unfiltered coffee can raise your cholesterol.
However, a number of studies have identified a number of health benefits from moderate--that is, about four cups a day or less--coffee consumption. These include a lower risk of cardiovascular disease and stroke, type 2 diabetes, liver cancer, liver cirrhosis, and gout--all risks that are heightened by excessive alcohol consumption. These positive effects aren’t huge, but if you’re already drinking a few cups of coffee a day, they’re a nice bonus.
Caffeine Can Improve Your Mood
Caffeine can also have some positive effects on your mental health. Coffee’s effects on mental health have been pretty well documented and they include increased alertness--obviously--more energy, better cognitive function, and better mood, as well as fewer depressive symptoms and lower risk of suicide. These effects can give you an edge in dealing with the sluggishness and irritability common early in recovery.
Drinking coffee might be considered a form of self-medicating, but for most people, the negative effects of moderate coffee consumption will be preferable to those of even well-tolerated SSRIs. The only caveat is that you shouldn’t use caffeine as a substitute for therapy for a mental health issue.
Cons
Caffeine Can Aggravate Anxiety
The biggest drawback for many people in recovery will be caffeine’s tendency to aggravate anxiety. Caffeine stimulates the sympathetic nervous system, which feels the same as anxiety or even panic. If you’re not prone to anxiety, moderate consumption is probably fine but if you have issues with anxiety, even a little caffeine may make them worse. According to one study, nearly 18 percent of people with a substance use disorder had problems with anxiety in the past year. That means there’s a decent chance you should be trying to manage your anxiety levels, which might include cutting down on caffeine.
Caffeine Can Disturb Your Sleep
The other major concern about caffeine for people in recovery is its effect on sleep. Insomnia is a common withdrawal symptom and it may persist for weeks or months into recovery. If you’re guzzling coffee all day, that’s not likely to help you sleep any better. Caffeine has a half-life of about four to six hours, depending on your metabolism. That means that even if you quit drinking coffee at noon, there may still be quite a bit of caffeine in your system at bedtime. That may keep you up or it might just cause you to sleep less deeply.
Insomnia and chronic sleep deficit have been linked to a number of mental health issues. In the short term, these include poor concentration, poor working memory, and poor emotional regulation. In the long term, it significantly increases your risk of anxiety disorders and major depression. Since both of these are common factors in developing substance use disorder and relapsing to substance use, it’s important to get enough quality sleep, which may entail reducing or eliminating your caffeine intake.
Everyone’s situation in recovery is different. Some people are more sensitive to caffeine and some people metabolize it very quickly. Some people can’t sleep after drinking a cup of coffee in the afternoon, others can sleep fine if they have a cup right before bed. Some people have anxiety issues and some don’t. It’s important to be aware of your own vulnerabilities and act accordingly.
At The Foundry, we understand that recovery from addiction is highly individual, which is why we work with clients to come up with a treatment plan that best suits their specific needs. We also know that a strong recovery depends on making healthy lifestyle changes, including diet. We incorporate all of these things into our holistic addiction treatment. To learn more, call us at (844) 955-1066.
Why Comparing Yourself to Others in Recovery is a Losing Game
For most people, whether they’re entering an inpatient treatment program or slipping into their first 12-Step meeting, beginning recovery from addiction is an uncertain time. You aren’t sure whether you are doing the right things or if you have any chance of success in the long-term. When we aren’t sure what to do, we instinctively look around to see what other people are doing.
While this might get you through your first few meetings without making too many faux pas, comparing what you’re doing to what others are doing is not a great approach to recovery. Here’s why.
Comparison Makes You Unhappy
First of all, comparing yourself to others is perhaps the fastest way to wreck your mood. There have been quite a few studies on the psychology of social comparisons and they all agree that it’s bad for your mental health. One study found that people who made more frequent social comparisons were more likely to experience guilt, envy, regret, and defensiveness.
They were also more likely to lie, blame others, and have unmet cravings. All of these are counterproductive for anyone trying to stay sober. Lying, guilt, envy, resentment, and cravings are all typical elements of addictive behavior and you want to move away from those as much as possible.
It’s important to keep in mind that comparisons don’t just make you feel bad when you come up short. One study of participants' tendencies to make comparisons on Facebook found that participants who made more comparisons experienced more depressive symptoms, even when they felt like they were better than the other person. Something about the comparison itself makes us unhappy.
Perhaps it promotes self-consciousness or self-criticism, even when the scale tips in our favor. This is an important point, given that the early weeks and months of recovery are already emotionally challenging and many people who struggle with substance use issues have mental health issues such as depression, anxiety, and personality disorders as well.
Comparisons Are Always Misleading
If the primary purpose of comparing yourself to others is to orient yourself or measure your progress, then comparisons aren’t very useful anyway. First of all, your needs in treatment and recovery will be different from everyone else’s. You have different strengths, weaknesses, personal history, addiction history, values, and goals. You have different medical and psychological needs. Some people will have a lot of family support and others won’t. In the end, you’re never really comparing apples to apples.
Second, you only know what others want you to know. It’s entirely possible to seem like you have everything together but still be struggling on the inside. If you doubt it, just consider how long you were able to keep your substance use issues secret. Someone who seems to be doing great may or may not actually be doing great. You just have to be comfortable with the fact that you can never really know where you rank among your sober peers and that such a rank would be so qualified as to be useless anyway. You just have to accept some degree of ambiguity.
Everyone Has Different Needs and Goals in Recovery
Since everyone’s situation in recovery is different, everyone will have different needs and therefore different goals. Your recovery plan should reflect your individual goals and values. One person may be invested more in repairing family relationships while another may be more focused on dealing with a mental health issue.
Your goals and therefore your recovery plan will, therefore, look different from anyone else’s. You’re going to get off track if you start feeling the need to start competing in areas that aren’t central to your own recovery. It’s much better to keep your eyes on your own particular prize.
Comparisons Create a Competitive Environment
Finally, you don’t want to feel like you’re competing against your peers in recovery. There may be some limited space for friendly competition in recovery--for example, if you and a friend are challenging each other to stick to a healthy diet or exercise regimen--but overall, you want to encourage feelings of mutual support. Making constant comparisons creates a mindset of competition.
You feel like when someone else succeeds, then you lose. In reality, the opposite is true: When one person succeeds, you’re all a little better off. Instead of comparing yourself to your peers in recovery, try to be happy for them when they do well, and support them when they struggle.
How Can You Break the Habit?
Comparison can be a tough habit to break. The first step is to just accept that comparison won’t do you any good. You’re all sort of on separate journeys together. Second, be conscious of when you’re actually making comparisons. Notice what it feels like to need that kind of reassurance and notice how that feeling of grasping makes you feel worse.
It may be a good idea to limit your social media use since social media use tends to promote social comparison and defensiveness. In fact, comparison is what most studies have focused on as the reason social media use exacerbates feelings of depression and loneliness.
Finally, instead of comparing your progress to others’, figure out more relevant ways to track your own progress. This might be by setting goals and subgoals related to recovery, such as attending 90 meetings in 90 days or it might be tracking your progress according to goalposts you came up with along with your therapist for measuring your progress. What matters is that you set your own goals and stay engaged in the process.
At The Foundry, we know that recovery from a substance use disorder is always an individual journey. No two clients are the same and we work with you individually to create a recovery plan that will promote your long-term success. That’s why we use a variety of proven methods to help you overcome the diversity of challenges you’re likely to face along the way. To learn more about our approach to treatment, call us at (844) 955-1066.
7 Mental Health Challenges that Drive Addiction
Most people who struggle with substance use issues also struggle with at least one other mental health challenge. The National Institute on Drug Abuse estimates that at least half of people with substance use disorders have a co-occurring mental health issue. Typically, the mental health issue comes first and substance use is often a means of self-medicating.
However, drugs and alcohol only make symptoms worse in the long run. A strong recovery requires that you get integrated treatment for substance use and any mental health issues. The following are the most common mental health issues that occur with addiction.
Anxiety Disorders
Anxiety disorders include several specific conditions, such as generalized anxiety disorder, social anxiety disorder, phobias, panic disorder, obsessive-compulsive disorder, or OCD, and post-traumatic stress disorder, or PTSD. Anxiety disorders affect more people than any other mental health issue. The National Institute of Mental Health estimates that more than 30 percent of Americans will experience an anxiety disorder at some point in their lives.
Anxiety is also a significant factor in developing a substance use disorder. According to the National Epidemiological Survey on Alcohol and Related Conditions--a survey of more than 43,000 adults revealed nearly 18 percent of respondents with a substance use disorder also met the criteria for an anxiety disorder not related to withdrawal.
Perhaps not surprisingly, marijuana was the most commonly used substance among people with anxiety disorders. Perhaps more surprisingly, cocaine and amphetamine use was also common, while the association with alcohol was weaker. It’s important to note, though, that this survey didn’t include PTSD, which is a major risk factor in itself.
PTSD
Post-traumatic stress disorder, or PTSD, may be one of the single biggest risk factors for developing a substance use issue. PTSD is far less common than anxiety disorders generally, affecting less than eight percent of Americans, but its effect on addiction risk is huge.
Some studies estimate that as many as half of people with substance use disorders also have symptoms of PTSD. PTSD itself has a complicated relationship with other mental health issues such as depression and anxiety. For this reason, addressing trauma is often a crucial element of addiction treatment.
Major Depression
Just over seven percent of Americans will have a depressive episode in a given year and the World Health Organization estimates that depression is the world’s leading cause of disability. Depression also significantly contributes to addiction risk. One study found that among people with major depression, 16.5 percent had an alcohol use disorder and 18 percent had a drug use disorder.
In other words, depression roughly doubles your risk of developing a substance use issue. This is especially true of men, who are less likely to seek therapy and more likely to self-medicate with drugs and alcohol.
Bipolar Disorder
Bipolar disorder is technically considered a depressive disorder, but it’s a much different challenge than unipolar depression and a much greater risk factor for addiction. The study cited above also found that among people with bipolar disorder, 56 percent developed a substance use disorder at some point in their lives.
Bipolar disorder also complicates addiction treatment since it often requires some trial and error with medications and people experiencing manic episodes sometimes believe they’re cured and no longer need treatment. Bipolar is also frequently misdiagnosed as unipolar major depression, which slows treatment and recovery.
ADHD
Attention deficit hyperactivity disorder, or ADHD, is a bigger risk factor than many people realize. It’s typically characterized by racing thoughts or jumping from one line of thought to another. In adolescence, this can lead to poor performance in school, social ostracism, and impulsive behavior--all risk factors for substance use.
One study found that more than 15 percent of adults with ADHD met the criteria for a substance use disorder, which is at least twice the rate in the general population. The good news is that that number appears to drop when ADHD is controlled with therapy and medication.
Borderline Personality Disorder
Borderline personality disorder, or PBD, is a condition characterized by volatile moods, unstable self-image, and turbulent relationships. While BPD only affects about 2.7 percent of adults, about 78 percent of people with BPD will develop a substance use disorder at some point in their lives. One reason that number is so high is that BPD also increases your risk of anxiety and affective disorders, including PTSD.
BPD also presents special challenges to addiction recovery, since people with BPD are more likely to drop out of treatment and remain sober for shorter periods. BPD requires special treatment methods and currently, dialectical behavior therapy, or DBT, is the best available treatment.
Schizophrenia
Schizophrenia affects just over one percent of Americans, but of those, around 50 percent have a co-occurring alcohol or drug use issue. The relationship between schizophrenia and substance use remains a bit more mysterious than that of other mental health challenges. For example, we aren’t quite sure why 70 percent of people with schizophrenia are nicotine-dependent, why they appear to use marijuana more heavily and at an earlier age, or why marijuana appears to precipitate symptoms in adolescents. As with bipolar and BPD, schizophrenia presents special challenges to addiction treatment since it often involves antipsychotic medication and difficulty sticking to a treatment regimen.
Mental health issues significantly increase your risk of developing substance use issues, and they also increase your risk of developing other mental health issues. For example, major depression and anxiety disorders often go together. For this reason, it’s often hard to pin down the relationships between substance use and mental health issues and it’s often hard to pin down exactly what mental health issue is causing your problems. However, this is crucial to figure out if you want to sustain recovery from addiction and feel better in general.
At The Foundry, we understand the huge role mental health plays in addiction recovery. That’s why we employ a variety of proven methods to help our clients manage their mental health challenges. These methods include DBT, CBT, EMDR, and others. To learn more about our addiction treatment program, call us today at (844) 955-1066.
How to Make Exercise a Regular Part of Your Addiction Recovery
If you look at any quality addiction treatment program, you’ll notice several things many of them have in common and one of those things is exercise. It’s becoming much more common for regular exercise to be an integral part of addiction treatment. Experts also frequently recommend that your post-treatment recovery plan includes regular exercise.
However, this can be challenging for many people, especially those who are busy or don’t really think of themselves as athletic. The following is a look at why exercise is one of the most important lifestyle changes for recovery and how to more easily make exercise part of your daily life.
Why Exercise Is Important
First, if you want to motivate yourself to exercise more, it helps to understand why you’re doing it. Otherwise, it just feels like a chore. There is now quite a bit of research supporting the role of exercise in recovery, both in terms of physical and mental health.
Physical Health
Heavy substance use is hard on your body. Its exact effects depend largely on which substances you use the most, but overall, you may suffer from malnutrition, increased cardiovascular risks, and more frequent illnesses due to poor immune function. If you want to recover your health as quickly as possible, it’s important to eat a healthy diet and get regular exercise.
Exercise--especially aerobic exercise like walking, running, swimming, and biking--improves your cardiovascular health pretty quickly. It also helps you maintain a healthy weight and reduces your risk of type two diabetes, as well as reducing your risk of infections and cancer. Exercise may not totally offset the physical damage of substance use, but it gets you going in the right direction.
Mental Health
Perhaps more importantly, exercise boosts your mental health. It improves your mood by increasing levels of endorphins, serotonin, and BDNF, a neurotransmitter that grows neurons. It also causes structural changes that help you react better to stress. It’s thought to be this change, along with improved sleep, that is most responsible, for the health benefits of exercise.
The improvements in mood reduce your risk of depression and anxiety symptoms, which in turn reduces your risk of relapse. Given that most people with substance use disorders also have co-occurring mental health issues, it’s hard to overstate this particular benefit of exercise for anyone trying to stay sober.
How to Build an Exercise Habit
It’s one thing to know that exercise is good for you and it’s another thing entirely to actually do it. The following are some tips for going from “not an exercise person” to someone who exercises daily without really thinking about it.
Find Something You Like
First, find something you actually enjoy. According to research, the best exercise for mental health is a moderate-intensity aerobic exercise that lasts for at least 20 minutes, at least three times a week. However, that doesn’t matter at all if you aren’t willing to do it. It’s crucial not to let the perfect be the enemy of the good. You will get some benefit from staying active, even if it’s not the scientifically validated “best” exercise. Walking is great. So are gardening, boxing, yoga, dancing, and fencing.
There are two divergent strategies that work pretty well: Either pick something you don’t mind doing and can just participate in mechanically or perhaps even socially, like walking; or pick something that really fires your interest and is complex enough to keep you engaged, like high-skilled sports or martial arts.
Pick a Regular Time
The next thing is to pick a regular time and stick to it. Instead of picking a regular clock time, though, attach your exercise to an activity you already do every day or almost every day. So, for example, you get out of bed every day--ideally--so you can connect your exercise habit to that. The goal is to have one daily activity lead directly into the next so that you don’t have to exert any willpower to do it. Be patient though, it will probably take a month or two for the new behavior to become automatic.
Start Small
One of the most common mistakes people make when they decide to start exercising is that they go hard right away like they’re in a training montage. You actually want to do the opposite. You want to start out easy so you don’t resist building the habit. In the beginning, building a habit is the most important thing. At first, you may just want to put on your exercise clothes and leave it at that.
Or you may walk for five minutes. You want to have the feeling that exercise is just something you have to cross off your list, not something you have to brace yourself for and grind your way through. You can build the intensity later.
Build Gradually
When the habit is pretty well established, then you can begin to increase the volume or intensity. You may start to do this automatically just out of boredom. Five minutes may feel too easy so you start walking for 10 minutes. Building gradually accomplishes two things: You are less likely to get exhausted and burned out and quit after a few weeks or a month, the way 90 percent of people give up on new year’s resolutions.
Second, it keeps you from getting injured, which interrupts both your fitness progress and your habit formation. Also, being injured is painful. There’s no rush and, over the course of months and years, consistency beats intensity every time.
Reward Yourself
Finally, set up some kind of reward for doing your exercise, even if it's just patting yourself on the back. This is especially important to remember on bad days. So, for example, you intended to run a mile but you felt terrible and ended up walking most of it. That’s fine. We all have bad days. The important thing is to congratulate yourself for showing up and doing the work rather than chastising yourself for not doing it as well as you would have liked.
It may also help to schedule some rewarding activities after your exercise. For example, you might tell yourself, “Ok, after I exercise, I can have dinner, or watch TV, or go hang out with my friends.” This gives you something to look forward to and immediately associates something positive with exercise.
At The Foundry, we know that lifestyle changes like social support, a healthy diet, and regular exercise are the foundation of a long recovery and a healthy life. That’s why these are incorporated into our holistic treatment plan along with meditation, yoga, and outdoor activities. To learn more about our approach to addiction treatment, call us at (844) 955-1066.
Why Is Emotional Intelligence Important for Addiction Recovery?
In recent decades, more people have become aware of the importance of emotional intelligence, and it is especially important for recovering from addiction. While cognitive intelligence can help you get good grades in school and excel in certain jobs, it won’t protect you from developing a substance use disorder. In fact, some studies suggest that IQ correlates with a greater risk of substance use issues.
The problem is that cognitive intelligence has little influence over emotions. And once you develop a substance use issue, you mainly use your intelligence to get more drugs and alcohol. That’s why they often say in AA that “your best thinking is what got you here.” In a way, recovery from addiction is all about strengthening your emotional intelligence. The following are the five standard components of emotional intelligence and how they contribute to sobriety.
Self-Awareness
Self-awareness is the foundation of all emotional intelligence. It means being aware of your own strengths, weaknesses, blind spots, biases, and triggers. It means knowing what your core values are, what you enjoy, and what you don’t. Having relatively good self-awareness is like having a good map of your own mind. It helps you accomplish the things you want to do.
Unfortunately, self-awareness is not easy. As noted above, well all have biases and blind spots and these are usually most extreme regarding ourselves. This is compounded by the illusion that we know ourselves very well. Luckily, you can improve your self-awareness. The best tools for doing that are group and individual therapy.
These provide the rare opportunity to get objective feedback about your personal history, your beliefs, and your thinking habits. Another way to improve self-awareness is just to ask for feedback from people who know you well--friends, family members, coworkers, and so on. However, these people may be reluctant to be too honest, so you have to make it clear that you’re trying to better understand yourself, including your weaknesses.
Self-Regulation
Self-regulation is when you put your self-knowledge to good use. It’s the ability to keep yourself from lashing out in anger or from pouring a drink when you feel stressed. It’s the ability to cope with feeling overwhelmed or comfort yourself when you’re feeling anxious.
When you know yourself, you know what kinds of situations are likely to trigger cravings and which people you have trouble saying no to. Self-regulation is the main area where the rubber meets the road in addiction recovery, where the self-discovery you did in therapy is put to practical use improving your real-life behavior.
Self-regulation, like self-awareness, is a never-ending process and each depends on the other. Again, therapy is the single most powerful way to improve self-regulation. You learn many cognitive and behavioral strategies to help you cope with challenging emotions and make better decisions.
Some therapeutic methods, like dialectical behavioral therapy, or DBT, specifically use group sessions as a safe space to practice new skills before you have to use them in the wild. For example, it’s a good place to practice hearing constructive feedback without becoming angry or defensive.
Motivation
Motivation is being able to motivate yourself and others to do what needs to be done. In addiction recovery, self-motivation is most important, but it can also be a way to support fellow group members and possibly even mentor others later on. People often start out in recovery feeling motivated because they are desperate for change. However, motivation often wanes as people encounter unexpected challenges or start to feel complacent about recovery. Knowing how to motivate yourself can make the difference between sticking to your recovery plan and gradually sliding toward relapse.
Motivation is mainly about three factors: remembering why sobriety matters to you, remembering how bad things were when you were actively addicted, and overcoming your doubts about whether you can succeed. There are various ways to address each of these but a good place to start is by connecting sobriety to your highest values. Having a why can keep you going through tough times.
Empathy
Empathy is the ability to put yourself in someone else’s place, to be able to have some idea of what they’re feeling and thinking. It’s the basis of compassion, which is empathy plus the desire to relieve someone’s suffering. In the context of addiction recovery, empathy is most important for its role in strengthening relationships--both with friends and family and with your sober network. The more connected you feel to others, the easier it is to stay sober. Socially connected people feel less stressed, less lonely, more accepted, and more accountable.
Increasing your empathy is mainly a matter of making a consistent effort to understand other people’s perspectives. This is especially important for people you don’t especially like or get along with. It helps to start by identifying the things you have in common. For example, you both want to be happy, you don’t want to be in pain, you want to feel like you matter, and so on. Recognizing these universal needs can help you understand what other people are going through.
Social Skills
Social skills are built on empathy and they are important for many of the same reasons as empathy is important. However, just as self-awareness is the foundation of self-regulation, empathy is the foundation of social skills. Much of our stress in life comes from interpersonal conflict, and much of that comes from poor communication. By improving your communication and conflict resolution skills, you can eliminate a lot of stress and irritation.
Improving your social skills is a huge subject, but it all starts with being a good listener. Give the person you’re talking to your undivided attention--which means put down your phone for a minute. Use reflection to show you’re listening and figure out whether you’ve understood correctly. Reflection usually involves phrases like, “So, what you’re saying is--” Validate what the person is saying and try to understand points of confusion or ambivalence.
Although some people are born with more emotional intelligence than others, we can all improve our emotional intelligence. What’s more, some people are stronger in some areas than others. You might have loads of empathy but poor self-awareness or vice versa. Correcting your weaknesses can help you have a better, longer recovery and be happier overall.
At The Foundry, we believe that overcoming a substance use disorder is really part of the larger project of living a better life. We use methods like DBT, group therapy, and mindfulness meditation to help our clients live fully realized lives, free from drugs and alcohol. For more information about our treatment options, call us at (844) 955-1066.
How Do You Cope With Depression During Stressful Times?
Living with depression is never easy and that’s especially true during times of stress. At the moment, we’re all coping with the coronavirus pandemic. Although the quarantine is beginning to be lifted in some areas, the virus remains a threat and the economic impact has been huge. However, it doesn’t take a global pandemic to cause a personal crisis.
We all go through stressful times and whether it’s buying a house, getting a divorce, or being quarantined at home, stress can trigger a depressive episode, especially if you have a history of depression. If you have struggled with depression in the past, or are struggling with it now, here are some tips for keeping it together during stressful times.
Stick to Your Treatment Regimen
First of all, if you are already on a treatment regimen for depression, keep it up. Keep taking your medication, if that applies to you, keep doing your writing exercises, keep meditating, and keep exercising. If you’re seeing a therapist, keep seeing them, even if you have to see them remotely. If you haven’t been seeing your therapist lately, now is probably a pretty good time to resume. Reach out either through the phone or email and see if they can fit you in.
Set a Strict Limit on Media
This especially applies to news and social media. While it’s understandable that you want to stay informed, it’s easy to get sucked into the vortex of divisiveness and negativity that is the 24-hour news cycle. Set a strict daily limit on how much time you spend consuming news. Try to remember that in a week, 90 percent of it won’t matter anyway.
The same is true of social media. When you don’t have anything else to do, it may be especially tempting to endlessly scroll through Facebook, Twitter, Instagram, Reddit, and so on. A number of studies have found that excessive social media use is terrible for your mental health, mainly because it promotes comparisons and fragments your attention.
One study found that participants who limited their social media use to 30 minutes a day for three weeks reported significantly lower levels of depression and loneliness by the end of the three-week study.
Try to Follow a Routine
Sometimes, when you’re feeling depressed and overwhelmed, all you can do is put one foot in front of the other. Having something like a regular routine can help you get through the day in several ways. First, a regular routine reduces anxiety because you feel more in control and less uncertain about what’s ahead. Second, a routine breaks your day into manageable chunks.
The whole day might be too much to think about all at once but maybe you can think about just taking your shower, then just having breakfast, and so on. Your regular activities can serve as signposts throughout your day.
Get Some Exercise
Getting a bit of exercise is one of the most important things you can do if you feel depressed or if you want to avoid feeling depressed. Exercise helps improve your mood and it improves your stress tolerance. Many studies have found that exercise improves mental health outcomes overall. Of course, when you’re depressed, summoning the energy to do anything, much less exercise, is a big ask. Whatever you can do, even if it’s just a five-minute walk, will make you feel a little better.
Eat Healthy
There are now quite a few studies showing that diet has a significant effect on depression and depression risk. A number of studies have shown that dietary interventions can even improve depressive symptoms. The most beneficial diets typically include mostly whole foods, such as fruits, vegetables, whole grains, nuts, beans, legumes, and fish. They are also low in processed meats, refined flour, sugar, and fried foods. It may be that such a diet helps reduce inflammation, which recent research suggests may be a significant factor in some forms of depression.
Look for Ways to Help Other
Part of the trouble with depression--especially during the current pandemic--is that it too often leads to isolation. You end up sitting alone feeling awful and even feeling awful about feeling awful. You may feel like you have very little control over the situation or anything else in your life. One way to fight both of these feelings is to look for ways to help other people.
For example, in the current crisis, just staying home helps, but you may also be able to do other things, like check on neighbors and relatives, donate to food banks, or sew masks. This helps take your mind off your own problems and allows you to contribute in some way, which boosts your sense of self-efficacy.
Try to Stay Present
As noted above, operating on a short time horizon can help you get through your day. The more you can stay in the present moment, the better you will feel in general. It’s too easy to get swept up in ruminations about past mistakes or worries about the future. The more you can stay present, the less you will fall into either of these traps. This is easier said than done.
It may help to practice mindfulness meditation, which is essentially just training yourself to be present for 20 or 30 minutes a day. In a pinch, you can also use grounding techniques, such as closing your eyes and paying attention to all the sounds around you or feeling sensations such as your breath or your weight in your chair. These things help you connect to the present moment and worry less about the past or future.
Avoid Drugs and Alcohol
If you’re recovering from a substance use disorder, this one is obvious, but if you feel depressed, trying to cope with it using drugs or alcohol is a huge red flag. Depression significantly increases your risk of developing a substance use disorder. One study found that among people with mood disorders such as major depression or bipolar disorder, 32 percent also had substance use disorders--nearly four times the risk than in the general population.
Men are especially prone to self-medicating depression with drugs and alcohol. Even if you don’t have a substance use issue, drugs and alcohol are likely to worsen depression. If you quit drinking, for example, you’re likely to feel better pretty quickly. If you can’t quit drinking, reach out for help, whether it’s to a therapist, a 12-Step group, or an addiction treatment program. If you have substance use issues and depression, you will need a program that can treat both.
At The Foundry, we know that substance use disorders are usually accompanied by other mental health challenges, such as trauma, anxiety, and depression. We use a variety of proven methods, including dialectical behavioral therapy, or DBT, eye movement desensitization and reprocessing therapy, or EMDR, and mindfulness meditation to help our clients heal and sustain their recovery long term. To learn more, call us today at (844) 955-1066.
How Do You Improve Your Self-Awareness in Addiction Recovery?
Self-awareness is the degree to which you are aware of your own tendencies, your strengths and weaknesses, your values, your interests, and how you respond to various situations. Self-awareness is the foundation of addiction recovery and good mental health in general. It is a key skill of emotional intelligence and is the basis for the other skills of self-regulation, motivation, empathy, and social skills.
However, self-awareness is also deceptively difficult. We all assume we know ourselves well because we have unique access to our own thoughts, emotions, and personal history. While that is true, we are also constrained by biases, blindspots, and cognitive distortions. What’s more, it’s hard to understand ourselves when we don’t really know what it’s like to be anyone else. Despite these challenges, we can all improve our self-awareness and reap the benefits in addiction recovery and in life. Here’s how.
Therapy
The most direct route to greater self-awareness is therapy, both group and individual. Both can help you become more aware of your blind spots and biases. Individual therapy can help you dive deep into your personal history and explore your cognitive distortions. For example, if you have a habit of focusing on the negative or discounting the positive things about yourself, you may have an unfairly negative view of yourself and your abilities. Or perhaps you have unfair expectations of other people or the world in general. You may never even consider these possibilities without expert guidance.
Group therapy can be especially helpful for increasing self-awareness since you can get many different perspectives on your problems. Perhaps most importantly, in group therapy, you learn to give and receive feedback and generally improve your communication skills. These can help improve your self-awareness outside of the therapeutic setting as well.
Asking for Feedback
As noted above, getting feedback from different people is a great way to improve your self-awareness. In the context of therapy, this is relatively easy since much of your therapist’s job is to help you in this regard and create a healthy environment for sharing in group therapy. However, outside of a therapeutic environment, soliciting feedback becomes more challenging.
The people who know us well and spend a lot of time around us, whether they are friends, relatives, coworkers, or romantic partners are often reluctant to be completely honest. It’s uncomfortable to hurt someone’s feelings--even with the best of intentions--and then have to live or work together.
To get around this obstacle, you have to find ways to give them permission to be honest. This might start with choosing the right medium. For example, people typically find it easier to be honest over text or email than face-to-face. Also, make it clear that you are seeking honest feedback and not just testing them. You might also give them an opportunity to say something nice about you to offset the constructive feedback, something like, “What would you say is my greatest strength?
What is my greatest weakness?” Or, in a work environment, you might ask something like, “What’s one thing I could work on to most improve my performance?” People tend to feel more comfortable answering specific questions rather than making a judgment on you as a person. Just be sure you aren’t deliberately shielding yourself from the feedback you don’t want to hear.
Mindfulness Meditation
One way to improve your self-awareness on your own is to practice mindfulness meditation. This is a simple practice; just set aside 20 or 30 minutes a day, and during that time, try to remain present. You typically do this by paying attention to your breath, listening to ambient sounds, or feeling for sensations in your body.
Inevitably, thoughts and emotions will arise on their own and you can use these opportunities to practice observing them without judgment. So, for example, an unpleasant memory may suddenly come to mind. Instead of trying to ignore it or think of something else, you might try tracing the chain of associations that led to that memory.
Or you might pay attention to the emotions the memory evokes and ask yourself why you respond that way. The more you learn to accept your own thoughts and emotions, the more you will be aware of what's going on in your own mind.
Journaling
Journaling is another great way to improve self-awareness on your own. Part of the reason is that writing about what happens and how you feel about it helps you make connections that you might not notice otherwise. Just the act of writing about your feelings can change your brain in ways that make you more aware of your emotions. However, journaling can go far beyond that.
For example, just keeping an accurate and relatively detailed record of what you do all day can yield surprising insights into your behavior. If you’re skeptical, try estimating how much time you’ve spent on your phone today and then check it against your actual screen time in your phone’s settings. Writing is a way of keeping ourselves honest about what we’ve actually done, thought, and said.
Writing about what happens and how you feel about it will reveal a lot of patterns. Even if you never go back and read what you’ve written, you’ll probably notice you spend a lot of time worrying about your work situation or complaining about your parents, or whatever else.
Self-awareness is an ongoing project. Not only is it a big challenge in itself, but we are always changing and growing. Knowing yourself better requires that you make a consistent effort, keep an open mind, and learn to accept constructive criticism with equanimity.
At The Foundry, we know that overcoming addiction isn’t just a matter of abstaining from drugs and alcohol; it’s a journey of self-discovery. We use proven methods such as dialectical behavioral therapy, group therapy, and mindfulness meditation to help our clients better understand themselves and live a fuller life. For more information, call us at (844) 955-1066.
How Do You Stay Motivated in Addiction Recovery?
It’s often said that recovery from addiction is a marathon, not a sprint. As in a marathon, there are plenty of opportunities to give up in recovery and the people who do well aren’t necessarily the ones who come blasting off the start line, but the ones who can keep themselves going when they feel totally exhausted. There is no easy trick to staying motivated, but some of the following strategies might help.
Understand that Motivation Is Variable
First, understand that motivation is not some intrinsic quality and it’s not something you can do equally well every day. Motivation is a skill and sometimes you can do it well and other times you just have to be content to make it through the day. The good news is, that like any skill, the more you practice motivating yourself and creating the right conditions for motivation, the easier it gets.
Identify Your Core Values
When you’re trying to keep yourself motivated, it helps to have a clear vision of why you’re doing what you’re doing. Otherwise, you don’t have much incentive to persist through tough times. While it may be hard to picture your perfect sober life, you can certainly identify some of your core values and how staying sober relates to those values.
For example, many people decide to get sober when they realize what their drinking and drug use is doing to their family. For these people, it’s important to keep the value of family clearly in front of them. You can do this in various ways. You might keep pictures of your family around you, where you can see them easily. You might periodically write about why family is important to you. Studies have found that this practice--called self-affirmation--can help you make healthier decisions and improve your relationships.
Create Good Habits
As discussed above, motivation goes up and down. Therefore, it’s important to create structures in your life to hedge against the risk of relapse on low motivation days. Part of that structure is made of healthy habits and routines. It typically takes about two months for a new behavior to become automatic, but after that, the healthy behavior is on autopilot.
This may be one reason people new to recovery are often advised to attend 90 12-Step meetings in 90 days. If you commit to that, then going to your meeting should be automatic by the end of the 90 days. That’s a major piece of your recovery plan that you won’t have to put any thought or effort into--you just go. The more healthy habits you create, the more the odds are stacked in your favor.
Build a Great Sober Network
Another big part of creating a structure that will keep you on track is creating a great sober network. This includes sober friends, supportive family members and friends, and fellow 12-Step members as well as your therapist, your doctor, your sponsor, and anyone else that has a special interest in your recovery. A sober network helps you in many ways.
It helps reduce stress because there are people who will listen without judgment and who can offer advice and support. You have more resources to deal with any problems that arise and you feel a greater sense of accountability. The last thing you’ll want to do is go to your 12-Step meeting and admit that you slipped up. That can be a powerful incentive to stay sober even when you don’t feel like it.
Find Ways to Cope with Doubt
Learning to deal with doubt is crucial for staying motivated because nothing kills your motivation faster than listening to that little voice that asks you, “Why are you putting yourself through this? You’re just going to fail anyway.” In order to stay motivated, you have to have a reasonable expectation of success. The problem is that it’s hard to judge what’s reasonable, especially when you’re just starting out.
The other strategies described here can help you cope with doubt. Having a strong sober network is especially helpful since you’ll meet people who have succeeded despite significant challenges. It’s also important to learn ways to push back against irrational thoughts. For example, if you think things like, “You’ll fail at this because you fail at everything,” you might recognize this as an overgeneralization and push back with a thought like, “Really? Everything?” and think of some evidence to contradict your overgeneralization.
Take One Day at a Time
This may sound cliche, but it’s a cliche because it works. If you think that you have to motivate yourself to keep going forever, it will feel exhausting. However, if you only think that you have to make it through the day or even through the hour, that typically feels more manageable. You can only act in the present moment, so if you can motivate yourself to not drink, to go to your meeting, to call your therapist, or whatever else you need to do right now, that’s really all you have to worry about. If you can do it today, you can do it tomorrow too.
Play the Tape
Finally, in an emergency, you can always play the tape. This is where you think through the consequences of drinking or using again. Typically, when you have a craving, you’re only imagining the immediate gratification of drinking or using again. Unfortunately, that gratification only lasts a short time and then you have to deal with the consequences of relapse. Instead of focusing on the relapse itself, think through the entire thing--the next hour, the next day, the next week, and so on.
Imagine how you’ll feel about relapsing after so much hard work, how disappointed your family will be, how hard it will be to tell your 12-Step group, and so on. Think about how bad things were in active addiction when you finally decided to get help. Picturing all of this clearly can make the momentary gratification of relapse seem small by comparison.
Motivation is a single thing, but rather learning to select and use a range of skills appropriate to the situation. Identify your core values, create good habits and routines, create a good support system, and learn to play the mental game.
At The Foundry, we believe that recovery from addiction entails a set of skills that anyone can learn. We use a variety of methods, including dialectical behavioral therapy, mindfulness meditation, yoga, and lifestyle changes to help our clients learn recovery skills and build a sense of self-efficacy that will serve them long after they graduate from our program. To learn more, call us at (844) 955-1066.
How Does Binge-Watching Affect Your Mental Health?
We’re living in the age of bingeable TV. Not only are there a lot of great shows available to stream in their entirety, Netflix and other platforms automatically play the next episode before you even have time to go to the bathroom. Therefore, we have a lot of little incentives encouraging us to sit on the couch watching one show for hours at a time. While we all have days--especially when we’re sick--when sitting on the couch and binging a TV show is all we can manage, we have to wonder: Is binge-watching good for you?
This question is especially pressing for anyone recovering from a substance use disorder, a mental health issue, or both. In fact, most people who struggle with a substance use disorder will also have a co-occurring mental health issue and a strong recovery entails looking after your mental health. While there are specific ways you should be doing this, such as seeing a therapist and possibly taking medication, lifestyle factors--including how much time you spend binge-watching TV--also play a major role. Let’s look at some ways binge-watching might affect your mental health.
Binge-Watching May Increase Anxiety, Depression, and Loneliness
Since binge-watching is a relatively new phenomenon, ballooning over the past five years or so, there hasn’t been a lot of research into how it affects mental health. However, what research there is should give you pause. One study by researchers from the University of Texas at Austin found a high correlation between binge-watching, depression, and loneliness.
Other studies have found negative effects including increased fatigue, mood disturbances, and insomnia. Many of these studies show correlation, rather than causation and it’s easy to imagine that someone who is already depressed or anxious might spend more time binge-watching TV. However, there are also a number of reasons to believe that binge-watching may negatively affect your mental health.
Binge-watching Can Disturb Your Sleep
At least one study has found that people who binge-watch more have more insomnia and poorer quality sleep. While this may also be a matter of correlation to some extent, “pre-sleep arousal” also appears to play a significant role. Pre-sleep arousal includes both biological and psychological factors. Biologically, a number of studies have found that the bright light from screens, especially in the blue spectrum, mimics daylight.
If you are exposed to this kind of light before bed, it may disrupt your circadian rhythm, making it harder to sleep. Psychologically, a show may get you wound up, perhaps for hours, when you should be winding down for sleep. We enjoy the drama, tension, suspense, and action of good TV shows, but these also increase your heart rate, blood pressure, and adrenaline. When you finally go to bed, you may feel like you’ve just been through a stressful or even mildly traumatic experience, which is not conducive to sleep.
This sleep disruption can take a toll on your mental health. A number of studies have found that a chronic sleep deficit can quickly impair mental faculties such as attention, working memory, and emotional regulation. In the long run, insomnia has been linked to a higher risk of major depression and anxiety disorders.
Binge Watching Makes You Less Physically Active
Perhaps the biggest single problem with binge-watching is that it has a high opportunity cost. That is, every hour you spend watching TV is an hour you’re not spending doing something else--not even moving. This affects both your mental and physical health. Too much sitting--and snacking--increases your risk of obesity and related conditions such as diabetes and heart disease. Recent research has found that obesity significantly increases your risk of depression and vice versa.
Perhaps more significantly, if you have a history of depression or anxiety, getting regular exercise is a critical part of a comprehensive treatment plan. Many studies have found that exercise improves mood by increasing levels of endorphins, serotonin, and BDNF, a neurotransmitter that grows neurons in certain parts of the brain. Exercise also causes structural changes in the brain that make you less vulnerable to stress and anxiety. If you have struggled with depression or anxiety, spending hours sitting on the couch is the last thing you should be doing.
We Tend to Binge-Watch Alone
Or alone together. Watching TV is an activity that mainly entails getting absorbed into the world of the show. No company is necessary or even desirable. If you are binge-watching with someone, it’s unlikely you are simultaneously having a stimulating discussion or otherwise connecting in any meaningful way. You’re both just watching the show.
Binge-watching may just be a symptom of loneliness, but it may also make you less likely to accept an invitation, reach out to friends, or even just leave the house, all of which perpetuates loneliness. However, it’s worth noting that many people cite social motivations for binge-watching. In other words, they want to be able to talk about a show with friends or colleagues. So in this limited way, binge-watching may have a prosocial silver lining.
You May Feel Let Down When a Show Is Over
Finally, you may feel better while binge-watching a show, but it will inevitably end, at which point, you may feel a significant letdown. At some level, we respond to TV characters as if they are real friends and acquaintances and we miss them when they’re gone. We get invested in the meaning created by the storylines, the exciting events of the show, and the interesting worlds in which it all happens. When it’s all over, you’re left facing dull reality and it’s not great for your mood.
The explosion of quality TV shows in recent years has been amazing, but like most things in life, moderation is key. Binging is bad for you, whether it’s alcohol, cake, or TV, even if it’s good TV. What’s more, binging has become a phenomenon largely through behavioral manipulation by media giants. It’s in your own interest to decide how to use your time and to use it in ways that maximize your health and happiness.
At The Foundry, we know that abstinence from drugs and alcohol is only one aspect of a strong recovery. Long-term success depends on making healthy lifestyle changes and generally taking control of your own life, rather than falling prey to destructive habits. To learn more about our approach to addiction treatment, call us today at (844) 955-1066.
Can Hypnosis Help You Overcome Addiction?
Hypnosis has been around for hundreds of years, and during that time, its reputation has periodically risen, fallen, and risen again. It has been used for everything from entertainment to battlefield surgery and some attribute to it near-magical abilities while others believe it’s pure nonsense. Using hypnosis to treat anything is generally based on the idea that if you can directly affect your subconscious mind in some way, you can dramatically change your experience of reality, whether you’re on stage believing you’re a chicken or undergoing surgery without pain.
The idea that you could use this power to overcome addiction is tantalizing. Wouldn’t it be great, for example, if someone set a glass of beer in front of you and instead of feeling a powerful desire to chug it, you only felt bland indifference? This is the dream that has been sold to many people trying to overcome various substance use issues. As with many treatment methods, hypnosis appears to be a bit of a mixed bag. Here are some of the things hypnosis can and can’t do.
What Hypnosis Isn’t
First of all, hypnosis isn’t some kind of magic power. There’s no animal magnetism, as Franz Anton Mesmer--where the word “mesmerize” comes from--believed. There may not even be anything physically identifiable as a hypnotic state. No one can hypnotize you to do anything you don’t want to do, contrary to many Hollywood storylines.
Although the relaxed state you typically achieve in hypnosis may make it easier for you to recall certain memories, it’s not like opening a file on your computer. In fact, hypnotically retrieved memories are no longer admissible in court, following a disastrous spate of false accusations in the 1990s. Most importantly for our purposes, it’s very unlikely that hypnosis is like flipping a switch for major behavioral change, such as overcoming addiction.
What Hypnosis Is
Experts actually disagree about what exactly hypnosis is. As noted above, various studies have failed to identify a specific hypnotic state in the brain. To the extent that hypnosis works, it is typically by a combination of deep relaxation and subtle reframing. So, for example, the hypnotist may ask you to relax and just notice the weight of your body against the couch, which, of course, you can feel.
And don’t you also notice a warm feeling in your chest? Sure you do. And now it’s expanding outward. And your arms and hands, which are feeling warm and also heavy, and so on. In the context of a medical procedure, the hypnotist may describe an incision as a feeling of slight pressure, drawing your attention to the feeling as it is, rather than the frightful thought of your skin being cut. Much of hypnosis is just allowing yourself to be led into a certain way of thinking.
Some Studies Show Promise in Treating Addiction
We’re currently on an upswing in scientific interest in hypnosis and a number of studies have found some promising results in using hypnosis to treat addiction. For example, one small study found that treatment that included hypnosis for alcohol use disorder led to an impressive 77 percent sobriety rate after one year. Another small study of people with opioid use disorder found that hypnosis helped all participants remain abstinent from all drugs for six months and 56 percent remained abstinent from heroin for two years. These were small preliminary studies but they suggest hypnosis may be a useful tool for addiction treatment.
Hypnosis May Enhance the Effect of Other Treatment Methods
In addition to treating addiction directly, hypnosis may be useful in addressing some of the factors that contribute to addiction. These typically include mental health issues, such as major depression, anxiety, bipolar disorder, and others, trauma, and dysfunctional relationships--in addition to genetic factors, which, unfortunately, we’re stuck with for the moment. Insofar as hypnosis can help improve these issues, it can help your chances of long-term recovery success too.
Hypnosis Can Help With Mental Health Issues
At least half of people with substance use issues also have some kind of co-occurring mental health issue. Addiction and mental illness each make the other worse and they must be treated simultaneously. Hypnosis may be useful in conjunction with other therapeutic methods. As noted above, hypnosis is really a skillful way of managing your attention through subtle suggestion and reframing.
In a way, this is what your therapist is trying to accomplish anyway. For example, a therapist using CBT might help you reframe a situation by bringing to your attention your irrational beliefs about the situation. Hypnosis can be used as an extension of this process.
Hypnosis May Help You Manage Pain
Many people develop substance use issues because they are taking opioids for chronic pain. This puts them in a bind because they are afraid quitting opioids will leave them defenseless against the pain. However, there are other ways of treating chronic pain, and hypnosis may play a part. Pain feels real and undeniable, but it’s actually complex and somewhat ephemeral.
It depends to some extent on our expectations and how we think about pain. In this regard, hypnosis can be helpful. As noted above, hypnosis has been used in battlefield medicine and its use for surgery is pretty well established. If it can help you through surgery, it can help with chronic pain. Just relieving some of your distress about pain can make the pain less intense and make it easier to give up your reliance on pain medication.
Not Everyone Is Equally Susceptible to Hypnosis
Finally, it’s important to note that not everyone is equally susceptible to hypnosis. We all fall somewhere on a spectrum from highly-hypnotizable to not at all hypnotizable, and so far, researchers have no idea why some people can be hypnotized and others can’t. This clearly will affect whether hypnosis can play a part in your recovery.
While this seems like a clear strike against hypnosis as a treatment methodology, it’s important to understand that the same applies to pretty much every treatment method. SSRI medications, for example, only work for about 40 to 60 percent of people with depression, but they remain an effective tool in the kit, and perhaps something similar is true of hypnosis.
Hypnosis isn’t magic and it won’t cause major behavioral changes overnight, but it is an adjunct treatment method with some scientific backing. If you’re interested in trying hypnosis as part of therapy or addiction treatment, look for a therapist or addiction counselor with real training in hypnotherapy, ideally, one certified by the American Society of Clinical Hypnosis, or ASCH.
At The Foundry, we understand that addiction is a complex problem that requires individualized solutions. We bring a number of evidence-based practices to the table to help our clients. These include CBT, DBT, EMDR, family therapy, lifestyle changes, and more. For more information about our approach to addiction treatment, call us at (844) 955-1066.
Should You Quit Smoking While Recovering from Addiction?
One stereotype commonly associated with people recovering from substance use disorders is that they are constantly drinking coffee and smoking cigarettes. At least one study suggests there may be some truth to this particular stereotype. The study of nearly 300 AA members in the Nashville area found that nearly 57 percent smoked cigarettes, compared to only about 14 percent of Americans overall.
By now, we’re all aware of the negative health effects of smoking but many in recovery tend to regard it as the lesser evil--it’s clearly bad, but if it helps keep you sober, maybe it’s worth the health risks down the road. However, it’s not clear that smoking does help you stay sober, and there may also be other reasons to consider giving up smoking at the same time you give up drugs and alcohol.
Smoking and Relapse
As noted above, smoking in recovery is a bit of a gambit: You’re accepting possible risks down the road to hedge against a present threat. The assumption that smoking can help prevent relapse is largely based on the idea that it can help manage negative affect--more on that below--but research suggests there may be more important factors in play.
One study of more than 34,000 adults found that smoking was correlated with a much higher risk of relapse. Researchers from Columbia University examined three years’ worth of data from the National Epidemiologic Survey on Alcohol and Related Conditions, or NESARC, and found that among people who had struggled with substance use issues in the past, those who smoked were nearly twice as likely to relapse as those who didn’t--about 11 percent and 6.5 percent, respectively. Those who started recovery as smokers but later quit had a relapse rate somewhere in the middle, about 8 percent.
With so much data and such a large disparity between smokers and non-smokers, this is one of the more compelling studies related to addiction. However, it does leave some questions unanswered. Although the study controlled for a number of factors, including demographics, mood, anxiety, alcohol use disorders, and nicotine dependence, it may be that smoking correlates with more serious substance use issues. And this was a population study, not an intervention. Despite these limitations, there may still be reasons to think smoking increases relapse risk, including those below.
Smoking Can Trigger Cravings
Perhaps the biggest reason to think smoking may increase risk of relapse is that it is often a powerful trigger. For example, people quite often drink and smoke at the same time. Smoking is a perfect trigger because it has a distinctive taste, smell, and motor pattern associated with it.
So, for example, if you had been in the habit of coming home from work, lighting a cigarette and pouring your first drink of the evening, you may find yourself craving a drink after you light a cigarette. Identifying and avoiding triggers is especially important early in recovery and smoking may be a potent one.
Smoking Kills More People
Since the rationale for smoking involves a risk calculation, it’s a good idea to look at the actual numbers. In 2018, more than 67,000 people died of a drug overdose, and each year, about 88,000 people die from alcohol-related causes. That’s about 155,000 deaths a year combined. By comparison, more than 480,000 people die from smoking-related causes each year. These include lung cancer, heart disease, stroke, diabetes, respiratory infections, and COPD.
For many people, a serious health scare--perhaps an overdose, a heart problem, or a diagnosis of liver disease--is what finally convinces them to get sober. It makes little sense to trade one serious medical issue for another.
Even if the trade buys you an extra 10 or 15 years, diminished quality of life is almost certain. Other people decide to get sober because of the way their substance use affects their families. Similarly, it’s worth considering how a protracted struggle with cancer, heart disease, or emphysema would affect your family.
Smoking and Unresolved Issues
In the study of Nashville-area AA members, smokers typically reported that the reason they smoked was to reduce negative effects, such as depression, anxiety, and irritability. While these are all common problems early in recovery, they may also be symptoms of untreated mental health issues, such as major depression or an anxiety disorder.
Mental health issues affect at least half of people with substance use disorders and they must be treated simultaneously for recovery to succeed long term. One shortcoming of mutual aid groups such as AA is that they can’t offer mental health treatment. So, if you are smoking more specifically to ward off depression or anxiety, it’s possible that you need to talk to a doctor or therapist about getting to the underlying cause.
Quitting and Willpower
Finally, quitting smoking might give you a slight boost in willpower. While it’s not a good idea to rely on willpower alone to recover from a substance use issue, it does play a supporting role and it can be handy in a pinch. One line of psychological research suggests that willpower is a faculty that can be strengthened with use.
A study on--of all things--smoking cessation found that participants who were asked to avoid sweets or squeeze a hand gripper for two weeks were more successful at quitting smoking than participants who were given a task that required no willpower. It’s possible you get a similar boost in willpower from quitting smoking, which can transfer to greater adherence to your recovery plan and longer abstinence from drugs and alcohol.
Quitting smoking isn’t easy, but then, neither is overcoming any addiction. People with multiple addictions are expected to quit them all at the same time--with the exception of cigarettes. Although most addiction treatment programs don’t currently offer help quitting smoking, you can always decide to do it yourself. Given the other challenges of recovering from addiction, early recovery may be the least difficult time to quit smoking and it may improve your chances of a long recovery.
At The Foundry, we know that recovery from addiction isn’t only about abstaining from drugs and alcohol, but rather about making changes that help you live a healthier, more fulfilling life. We provide a supportive recovery environment and use a variety of evidence-based methods to help our clients succeed long term. To learn more, call us at (844) 955-1066.
How Do You Escape a Recovery Rut?
Recovery from addiction isn’t a steady progression. There are times when you are super focused on it and make a lot of progress and there are times when you are distracted, indifferent, or depressed and can’t be bothered. Motivation is never constant. Many people find they are motivated and engaged early on when they still remember vividly how bad life was when they were actively addicted, when they are most hopeful that life can change, and when they are making a lot of progress quickly.
However, as recovery gets easier, it can also get boring. You forget what the big deal is and it’s harder to see progress from day-to-day. When you get complacent, you are in danger of backsliding. The following tips can help you escape your recovery rut and start making progress again.
Review Your Recovery Plan
The first thing you should do is have a look at your recovery plan and see to what extent you are still following it. Instead of just looking down the list and mentally checking boxes, spend about a week actually keeping track, in writing, of how you spend your time. You may be surprised by the disparity between how you think you spend your time and how you actually spend it. When you find some way that you’ve deviated from your recovery plan, try to correct it.
For example, you may discover that it’s actually been a while since you’ve been to a meeting or that your daily exercise has become weekly exercise. The whole purpose of a recovery plan is to help you stay physically and mentally healthy, maintain some accountability, and stay focused on recovery. It’s easy to start cutting corners when recovery gets less challenging and that can lead to trouble.
Pay Special Attention to Self-Care
Self-care is an especially important part of any recovery plan and it’s something many people find easy to neglect. It includes things like eating healthy and exercising, but it also includes things like taking time each day to relax, spending time with supportive friends, doing fun things, and getting enough sleep. We often sacrifice these things when we’re busy or stressed, but that’s when we need them the most.
Relapse is a process that typically starts with emotional relapse, and emotional relapse is typically caused by poor self-care. Fortunately, at this stage, it’s pretty easy to turn things around if you focus on self-care. Make sure you’re following your recovery plan, that you’re eating healthy and exercising, sleeping, taking time to relax, socialize, and have fun, and so on.
Talk to a Therapist
If you’re following your recovery plan and you still feel stuck, it may be time to talk to a therapist. Ideally, you’ll already be seeing a therapist regularly for at least the first year of recovery, but that’s often not the case. If you get to a point where you feel stuck, like you’re not seeing progress, or maybe you are seeing progress but you still feel awful, it could be that you have some co-occurring mental health issues that need to be addressed. At least half of the people with substance use disorders have co-occurring mental health challenges including anxiety disorders, major depression, PTSD, bipolar disorder, borderline personality disorder, and others.
These issues tend to drive addictive behavior and it’s very hard to stay sober with an untreated mental health issue. Even if you did have therapy as part of treatment, it’s possible that the issue persists or that something new has come up. If your mental health issue is well-controlled, your therapist may be able to help you figure out why you feel stuck.
Change Something
Having a regular routine in addiction recovery is a two-edged sword. On the positive side, a regular routine reduces uncertainty and stress, it helps you automate healthy decisions, and it helps ensure you’re giving adequate attention to your recovery priorities. On the downside, it can get boring. You feel like you’re just living the same day over and over without much challenge or engagement.
If it’s the monotony of your daily routine that’s dragging you down, change something, anything. It doesn’t have to be something big. In fact, too big of a change can be stressful and distract from the productive parts of your routine. But there is plenty of room for tinkering. You might decide to take a different route to work or text a friend you haven’t seen in a while. Maybe you can go on a media diet or read a book that’s outside of your usual tastes. A change in perspective can make a big difference.
Take On a New Challenge
Along similar lines to making a change, it may be time to take on a new challenge. The point of recovery is not that it’s supposed to be challenging for the rest of your life. It’s supposed to get easier with practice, allowing you to do more in other areas of your life. If you’re sticking to your recovery plan and managing your mental health challenges, maybe you’re just bored and need something to do.
Maybe it’s time to get a job or take on more responsibility at work. Maybe it’s time to pursue another goal, like going back to school or learning a second language. Striving toward meaningful goals may be the next step in your recovery and feeling bored or restless may indicate it’s time to take that step.
Volunteer
Finally, it may be time to change the way you engage with recovery. When you’re first starting out, you need a lot of help and support. Later on, you don’t need so much help but it’s still important to stay engaged with your recovery community. That might mean taking on a more active role, like volunteering.
There are plenty of opportunities to help out at 12-Step meetings. Even if you don’t volunteer in any official capacity, you can get to know new people and help them feel welcome. This strengthens the group and it strengthens your own recovery.
Recovery from addiction doesn’t stay the same all the way through and you can run into problems if you try to resist these changes. On the one hand, you have to keep paying attention to the basics, the things that work. On the other hand, you have to be responsive to changing circumstances and your own growth.
At The Foundry, we know that recovery doesn’t end after 30 days of inpatient treatment. That’s why we include three to six months of partial care following treatment, to help clients transition back to normal life and deal with new recovery challenges. To learn more, call us today at (844) 955-1066.
Does Your Brain Fully Recover from Substance Use?
We’ve all heard someone say something like, “He’s fried his brain,” referring to someone whose drug or alcohol use has gotten out of control. If you have struggled with substance use, or someone you love has, you’ve no doubt seen changes in personality and cognition and wondered “Is this permanent?” It’s a distressing thought.
So much of who we are – our thoughts, memories, skills, and personalities – is encoded in the roughly three pounds of neurons in our skulls. Drugs and alcohol obviously have some effect on our brains, which is why people use them in the first place, and too much can have a pretty bad effect.
The belief that alcohol kills brain cells is widespread, but it doesn’t appear to be true. However, some drugs like methamphetamine, cocaine, and MDMA do appear to kill brain cells. While losing a few neurons among billions is not a big deal, it does add up over time. Heavy substance use can cause cognitive impairment, personality change, and behavioral change. If you’re worried that you or someone you love might suffer permanent effects from substance use, here are some things to consider.
Some effects fade quickly.
Most of the psychoactive effects of drugs and alcohol are temporary but if you’re using them all the time, you may not notice. In order to know what effects are temporary and which are longer-lasting, you actually have to go through withdrawal and get completely sober. This may sound obvious but a lot of people forget what their baseline even is after a period of continued substance use.
For example, alcohol is a depressant. If you are a heavy drinker, you may have depressive symptoms that are mainly caused by your drinking. These may include depressed mood, poor concentration, and poor memory. It’s possible that your depressive symptoms will abate once the alcohol is out of your system.
However, you may also have an underlying mental health issue to deal with too. The main point is that substance use interferes with the normal functioning of the brain and the first step in assessing your degree of impairment is to get the drugs and alcohol out of your system.
Some effects may last a year or more.
Unfortunately, the direct effects of drugs and alcohol on your brain are only part of the picture. Another part consists of the adaptations your brain makes to counter the effects of drugs and alcohol over time – in other words, you build a tolerance.
In the case of alcohol, for example, your brain gradually makes less of the inhibitory neurotransmitter GABA and more of the excitatory neurotransmitter glutamate. This is why you may feel like you need alcohol to relax and why you may experience irritability, shakiness, and even seizures when you quit drinking.
The worst of these symptoms – acute withdrawal symptoms – typically only lasts a week or two but other symptoms may last weeks or months. These are sometimes referred to as post-acute withdrawal syndrome, or PAWS. These symptoms may include emotional numbness, inability to concentrate, lack of interest in pretty much everything, and depressed mood.
This is thought to be the result of your neurotransmitters slowly returning to pre-addiction levels. Another factor likely has to do with changes in the limbic system. After months or years of using drugs and alcohol, your brain has gotten used to artificially elevated levels of dopamine so getting excited about having a nice dinner or going to the beach is pretty hard. It may take more than a year for that baseline to reset.
Some structural changes may never fully go back to normal.
As noted above, drugs and alcohol mainly mess with the brain’s limbic system, which is involved in pleasure, reward, and goal-seeking behavior. There appear to be three main brain structures involved with addiction: the basal ganglia, the extended amygdala, and the prefrontal cortex.
Areas of the basal ganglia are involved with motivation, reward, and creating habits. The extended amygdala regulates the brain’s reaction to stress and negative emotions like anxiety and irritability. The prefrontal cortex is responsible for “executive” functions like planning, prioritizing, and organizing – or “go” functions – as well as self-control and emotional regulation – or “stop” functions.
When we say addiction “hijacks” the brain, what we mean is that the massively disproportionate reward of substances causes the basal ganglia to tell the prefrontal cortex to organize its efforts in a way that prioritizes getting drugs and alcohol. At the same time, it undermines the “stop” functions of the prefrontal cortex, which get weaker from disuse.
This is the main area of debate when it comes to whether the brain ever fully recovers from addiction. On one hand, you have this miscalibrated basal ganglia that only goes back to normal very slowly and on the other hand, you have this impaired “stop” function in the prefrontal cortex.
The latter is much more malleable, which is why treatment strategies tend to focus on tools to regulate emotions and control behavior. There is also good news in that the urge to use drugs and alcohol typically declines the longer you stay sober. Most people say their cravings get noticeably weaker after one year and five years sober.
The brain is much more adaptable than we used to think.
If you’re concerned about whether your brain can ever fully recover from addiction, there is plenty of room for optimism. It has only been in the past decade or so that neuroscientists have come to believe that the brain keeps making new neurons in adulthood. We’ve also known for a long time that the brain has significant powers of adaptation.
Even people who have had strokes or experienced traumatic head injuries are often able to regain most or all of their cognitive functions. New technologies like transcranial magnetic stimulation may help heal brains even faster. The key is that your brain will adapt to whatever you consistently ask it to do. Your concentration, willpower, and memory will get stronger the more you use them, even after years of substance use.
Steamboat Springs, located in the Rocky Mountains, provides a setting for the natural stimulation of mind and body, allowing for a return to our innate senses and a new foundation from which to build. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at (844) 955-1066.
How to Stop a Relapse Before it Even Happens
We all want to feel like we have a hold on our addiction. We try to do everything right. We avoid people, places, and things, go to the meetings where we feel comfortable, and work through the steps with a sponsor. Unfortunately, no matter what we do, life is going to happen. We will be triggered, and we aren’t always going to be working our program perfectly. To avoid relapse, it's essential to learn the early warning signs that we might be closer to picking up than we’d like and how to walk through those signs in a healthy way.
When thinking of relapse, we often think of the part where we pick up and start using again, but just like everything else, there are phases we can look out for before we pick back up. Relapse begins with our emotions, then it becomes mental and, finally, physically, putting the substance into our bodies. These phases can be very gradual and hard to spot if you aren’t looking for them and adequately dealing with each stage as it comes.
Phase 1: Emotional
Emotional relapse often happens before we even consider picking up a substance. This phase can manifest in many different ways. We could notice that we are becoming angry by situations that generally wouldn’t bother us; it could be that you are noticing that you feel anxious more often than is typical. We could even begin to start eating and sleeping in ways that don’t feel healthy.
These could all be signs that you are beginning to slip down into emotional relapse, but the only way we can realize that we are slipping is by motoring our emotions. If you notice these, get connected to your support group. Verbalize the way you feel to people you trust. Consider meditation to quiet your mind and calm down or, physical exercise can be a healthy way to let out a lot of emotions.
Phase 2: Mental Relapse
Most people in recovery have two parts of their brains that are constantly at war. One part is the part of the brain that wants to remain sober and continue to lead your life in such a way that you can look back with pride and contentment at all of your achievements. On the other hand, there is also the part of the brain that misses the old life.
This part of our mind tends to forget all of the harm we caused others; all of the pain we put ourselves through and tends to focus on the good times. Everyone in recovery struggles with this, but when your thinking shift and the part of your brain looking back on those memories fondly takes the steering wheel, you’ve slipped into mental relapse.
If you notice mental relapse happening, it's time to fight harder than ever. Try and remember how dark active addiction was. “Play the tape forward’ and think about what your life would look if you went back into active addiction. Talk about it with your sponsor, your support group, your dog, your cat, anyone who will listen and listen to their suggestions and let them help you.
Phase 3: Physical Relapse
Physical Relapse is what most people probably imagine when they hear the word relapse. It is the action of actually consuming any form of mind-altering substance. Even just using one time can bring all of the old cravings back. Without help, often time, people find themselves exactly where they left off, which can be deadly. Our bodies aren’t used to consuming drugs and alcohol the way we used to, so it’s very easy to take too much and find yourself hospitalized or even dead.
If you find that you have physically relapsed, it’s not too late. It’s going to be easier to get help early on, rather than waiting until things get bad again. Don’t be afraid to reach out to people you trust. Going back to treatment might be the best option. It’s never a sign of weakness. You now are that much more educated about your disease and have better ideas of what to look out for.
Recovery is not something that everyone gets on the first try. Relapse is a part of many recovering addicts' stories, and if it happens, there is no shame in starting over. Of course, we want to save ourselves from being dragged through all of that pain and torment, if possible. The best way to avoid relapse is to be aware of these early warning signs and to take appropriate action when they come.
The most important thing to remember is that this a team sport and we all have to work together to have long and happy sober lives. Get a group of other sober people to walk through life with, avoid triggers, and always be aware of your mental health and keep pushing forward.
Steamboat Springs, located in the Rocky Mountains, provides a setting for the natural stimulation of mind and body, allowing for a return to our innate senses and a new foundation from which to build. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at (844) 955-1066.
What is a Relapse Prevention Plan and How Does it Work?
Sobriety is no easy feat. Voluntary work is needed to get there and a focus on doing the work, one step at a time. One of the biggest fears of going into substance use treatment is facing life sober. These fears are not without warrant. Relapse statistics are alarming. However, it is possible to learn to live without substance use and experience joy and success. With a combination of supportive services, backed up by a strong prevention plan, there is hope and promise for people to recover.
Prevention Is Key
The difficult work of recovery does not start and end when the person decides to attend the program. It begins when the person finishes detox and starts to process the experience of a substance use disorder. Through therapeutic work, there are ways to look at the experience, uncover the issues, and identify triggers to avoid in the future.
The goal is to complete treatment with the right tools and confidence necessary to make healthier life choices. The proper aftercare and staying focused on goals helps ensure success.
Hitting Relapse Prevention Goals
Leaving a residential program may feel like going out into the world without support and it can cause some anxiety. It is important to connect with a network of people and continue with needed therapies to provide adequate support. Recovery is one day at a time, assisted by friends and supportive people who understand the journey and are available in times of need.
Defining and following a concrete plan that helps achieve set goals and instills self-confidence will only make success easier. Recognizing when these goals are met is added support on the journey. A relapse prevention plan is worked on in a group setting, sharing experiences, and receiving feedback.
It is a formal, written plan, but it may be hard to follow at first. Committing to the prevention of relapse takes intention. The person has to want to stay sober. Some common goals outlined in a relapse prevention plan include:
- Changing thought patterns and behaviors.
- Identifying and avoiding triggers.
- Knowing how to handle cravings.
- Managing life’s pressures.
- Facing life’s ups and downs efficiently.
Counseling helps people reflect on the mindset that builds dependence. It helps to formulate a plan in which major targets are identified with a clear plan for reaching them. The family can be part of the process, along with learning specific tools developed through cognitive behavioral therapy, role-playing, and other practices.
Three Stages of Relapse
Relapse does not happen overnight. It evolves slowly, beginning with emotions and ending in action. With the three stages of emotional, mental, and physical relapse, it helps to understand how each stage sets the foundation of relapse prevention.
Emotional Relapse
Emotions are a huge part of recovery. There is no escaping emotions; sometimes, they bubble up out of nowhere. Those relapse triggers are red flags. The emotional relapse plan can include how to deal with post-acute withdrawal symptoms, along with breathing exercises, meditation, and finding support during times of sliding into old patterns. It makes a big difference for someone to find healing in recovery if they can manage their emotional states better.
Mental Relapse
The intention is key with a mental focus on relapse prevention. Minimizing life’s ups and downs will not help. Focusing on mental preparation and trying to avoid a situation that may present surprise triggers requires planning.
Actions often follow thoughts when there is no redirection and support. Going back to the old days where the beast is, will result in a person finding themselves on the doorstep of addiction again. The last thing people need is to focus on the past. Keep focused on the present and future to find hope again in recovery.
Physical Relapse
During the mental collapse, the thought process jumps to “one drink won’t hurt,” and “I've done the work to drink like others.” Without a plan, it is just a short hop towards using drugs again. One slip can lead to feeling guilt, shame, fear, and failure. Physically the body is going through a lot. Give it time, rest, eat well, and get enough sleep to help in the healing process.
If a person finds themselves isolated, skipping meetings, and dropping out of their recovery lifestyle, they may be at risk of relapse. Finding the best place to get help means strategizing who to call when the flags are flying, and the warning signs are there. Ask friends to be aware of any issues and to help pull the person out of the pit they’ve found themselves in, which will help them get support when they need it the most.
The following keys will help practice as much as possible mindfulness, healthy habits of living, and being around positive people who support recovery. Without this, it will be difficult to stay clean and sober. With the right help, the person in recovery can find hope. Completion of a program is a start, but plugging into the community, finding a mentor, and seeking support are key to encourage the journey forward.
Steamboat Springs, located in the Rocky Mountains, provides a setting for the natural stimulation of mind and body allowing for a return to our innate senses and a new foundation from which to build. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their own values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at (844) 955-1066.
“Why Do I Have to Go to Group Therapy?”
Group therapy is a central component of nearly every addiction treatment program. In fact, the original AA format is similar to a group therapy session in that people share their struggles and triumphs in a supportive and confidential setting. Unfortunately, many people are wary of participating in group therapy.
This is perhaps understandable. After all, you have to discuss difficult personal topics with people you hardly know. Although it can seem intimidating at first, most people end up getting a lot out of group therapy sessions and even enjoying it. The following are ways in which group therapy is especially effective for overcoming addiction.
You see you’re not alone.
Addiction can be a terribly alienating experience. One reason is that it tends to lead to physical and social isolation. People with substance use issues often go to great lengths to hide the fact, which may lead to secretive or deceptive behavior. People often isolate themselves to protect their drinking or drug use time, blowing off plans with friends and family.
Addiction is alienating in a psychological way too. Many people who struggle with addiction feel like they’re uniquely burdened. They don’t see other people having the same problems they’re having. What’s even worse, many people who develop substance use disorders have also experienced challenges such as trauma, sexual abuse or assault, and childhood abuse or neglect. They often have a deep sense of shame as a result of these experiences and that shame drives their addictive behavior.
Part of the power of group therapy is that when you get a group of people who have had similar experiences together, they start sharing and they discover they’re not alone after all. Many people have suffered the same abuse and reacted in similar ways. Many people have done things they aren’t proud of as a result of their substance use. Discovering you’re not alone is liberating and it’s when shame starts to heal.
Groups provide social support.
There are mainly two reasons social support from the group can aid therapy. First, it helps keep you engaged. People tend to be a little more motivated to show up on time and participate when they know others in the group are depending on them. Greater engagement leads to greater outcomes.
Second, the group can provide moral and emotional support. A lot of what you have to do in recovery is hard to do on your own. For example, you may have trouble maintaining boundaries with family members or friends who still drink or use drugs.
Your group can support you and assure you that you’re on the right track. You also feel a sense of connection and belonging in the group that you might not get elsewhere. For many people, this sense of support helps them heal and find a greater sense of purpose.
You get different perspectives.
One of the great things about group therapy is that you get a lot of different perspectives on your problems. A drawback of individual therapy is that your therapist can only offer one different perspective. Sometimes you end up feeling like, “Well, that’s just your opinion.” In group, you can get a range of perspectives, including that of your therapist.
You are more likely to believe something about yourself when several people tell you the same thing, especially if it’s something you don’t really want to hear. However, diverse perspectives aren’t just about your behavior. They can open you up to different ways people see things in general.
For example, if you hate conflict, it might shock you to discover that some people in your group just see it as a normal and inevitable part of life and not something to be feared and avoided. That kind of insight can change your view of life outside of therapy.
Group is a better approximation of life.
When you’re in individual therapy, you are able to control the narrative about your life. You get to characterize other people’s words and actions and your therapist is left to speculate about how honest you’re being. In group, it’s much harder to control the narrative because your therapist can see how you interact with other people in real life.
For example, if you are overly defensive or critical, that will soon become apparent in the way you interact with the group. Since many of our social habits are fairly general, it doesn’t matter so much that the other people in the group aren’t actually family, friends, or coworkers.
You improve your social skills.
Related to the point above, group therapy is also a chance to practice new behaviors and social skills in a safe environment. Some therapeutic methods, like dialectical behavioral therapy, or DBT, incorporate group therapy for this specific reason. DBT was developed to help people with borderline personality disorder but is now used for all kinds of difficult conditions, including addiction. People with borderline personality disorder tend to have a lot of relationship problems because of how they interpret other people’s behavior.
Group therapy is an opportunity to put new social skills into use before you have to use them out in the world. It’s an especially good way of learning to hear constructive feedback without getting angry or defensive and give feedback without being mean or critical. Improving your social skills is one of the best ways to strengthen your relationships and reduce the amount of stress in your life.
It’s more cost-effective.
No one likes to hear that their therapy is cost-effective because it sounds like another way of saying “cheap.” However, according to the American Psychological Association, group therapy has been found by more than 50 clinical trials to be as effective as individual therapy for treating a range of conditions, including substance use disorders and common co-occurring mental health issues.
If you are in an intensive addiction treatment program, you are likely getting both individual and group therapy and group therapy increases the number of hours you can spend in therapy each week without a commensurate rise in cost.
Group therapy can help you see that you’re not alone, it can provide support, show you different perspectives, and help you increase your social skills, all for a lower cost than individual therapy. Although it’s normal to be hesitant at first, you will probably derive a lot of benefits from group therapy and feel good about the experience. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at (844) 955-1066.
What Is the Difference Between Casual Drinking and Addiction?
Enjoyment of a casual drink is no big deal for some people. They can go out with family and friends, have a few drinks, and enjoy time with loved ones. Some people go out every weekend, go to the club, or go see a band. We pop Champagne or buy rounds of drinks to celebrate. Alcohol is socially acceptable and available everywhere, making it hard for people who suffer from substance use disorders.
The casual social drinker will not give it a second thought, but to the person struggling, every store, restaurant, bar, alcohol commercial or TV show with a bar in it can be a trigger. When someone cannot control how much they drink or doesn’t know how or when to stop, it can be a sign of alcoholism. One of the most significant differences between those who casually drink what they want and those who cannot stop is control. When drinking becomes excessive, frequent, and out of control, it often leads to traumatic consequences, including death.
Signs of Alcoholism
People who go out with their friends and loved ones to enjoy a drink are not usually addicted to alcohol. Casual drinking behavior is having a few drinks with friends one or two nights a week socially but returning home to normal activities, as planned. Problem drinking behavior means not being able to stop drinking, feeling an urge to drink, and more. The lack of good judgment that accompanies drinking in excess can have many undesirable consequences. There are warning signs to pay attention to, including:
-Giving up hobbies, friends, and special interests just to drink.
-Developing a high tolerance to alcohol that requires a person to drink more to feel the effects.
-Experiencing withdrawal symptoms like nausea, vomiting, tremors, and other issues when a person tries to stop drinking.
-Drinking before work or doing normal daily activities.
Self-Guided Assessment
People can often gauge for themselves how much they are drinking or if they are experiencing problems with alcohol. Problem drinkers don’t need to go to rehab to stop drinking, but many do because they cannot stop on their own. If some of the following statements are true, there may be a problem with drinking:
- Drinking alone is a habit.
- Drinking too much happens more often than not.
- Every day there is a drink or the thought of drinking.
- Turning to alcohol to cure boredom.
- Using alcohol to anesthetize pain, trauma, or other issues.
- Requiring a drink to deal with regular everyday occurrences.
- Keeping a hidden supply of alcohol.
People who have issues with alcohol may be able to stop on their own, but they may not want to stop drinking. Some people may require some form of therapy or support to learn how to control drinking and stay away from its dangerous effects.
Alcoholism
When someone cannot control their drinking, that is usually a sign of alcoholism. They may appear to be high-functioning or normal functioning, but they are experiencing problems with drinking. Their behavior may get them in legal trouble, jeopardize their professional license, or have other dangerous effects. If others think drinking is a problem, school or work suffers, and if there have been failed attempts to quit, then it may be time to consider outside support services.
Finding Help for a Substance Use Disorder
It is difficult to quit drinking by oneself without the support of loved ones. Still, the decision belongs to the person experiencing substance use disorder symptoms. When a loved one struggles with alcoholism, recovery can take a long time, and they need to feel they will have that support. It means physical, mental, and spiritual work to free themselves from the confines of substance use behavior.
Whether a person needs structured inpatient treatment or monitoring from professional staff, there is a program that will support people’s individual needs in recovery. It is not useful or necessary to suffer alone. To create a personalized plan means seeking out all the help that is needed. Most methods include mental health support, physical health support, detox, long-term treatment, aftercare, and much more.
Seeking Support
For people who struggle with alcoholism, finding the right support and acting with intention are positive first steps to a successful recovery. The right program may come along, but outside supportive services are necessary to help a person healthily navigate their healing. Recovery is difficult, but a person who feels free and can heal will usually do so much better with loved ones standing alongside them.
Alcoholism can often push people away because it puts them in bad situations. The loved ones may be frustrated and tired of dealing with their behavior, so they are not able to deal with the issues. Putting effort into navigating the journey with those who will stand alongside the person as they go to treatment might mean asking friends, rather than family, for support. Regardless of individual needs, the resources and information are available to those seeking assistance.
Steamboat Springs, located in the Rocky Mountains, provides a setting for the natural stimulation of mind and body allowing for a return to our innate senses and a new foundation from which to build. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their own values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at (844) 955-1066.
Do You Have a Cold or the Flu?
You’re feeling tired, achy, can’t sleep, coughing and maybe have a runny nose to boot. It’s that time of year for those pesky bugs that have us singing the blues and wondering if our symptoms are those of the cold or the flu. Both the common cold and the flu are respiratory illnesses. Each is caused by a different virus but result in similar symptoms making it hard to tell the conditions apart. Here’s a primer on the difference between these two ailments and what to do to send them on their merry way.
In general, the flu causes greater complications with more intense symptoms which come on rapidly. These include bodily aches and pain, sore throat, fatigue, fever, chills, dry cough, sore throat, stuffy nose, sneezing and watery eyes and an overall miserable feeling. Symptoms of the common cold are typically milder than those of influenza and usually characterized by sneezing, a stuffy or runny nose, scratchy throat, and watery eyes.
A cold will usually run its course, leaving you tired and maybe a bit cranky, but symptom-free. You can be vaccinated against the flu but there is no vaccine (yet) which prevents the common cold. In addition, there are antiviral medications to treat the flu. Both the flu and a cold can lead to a bacterial infection resulting in sinusitis, bronchitis, pneumonia or an ear infection which could require antibiotic treatment. Unfortunately, complications of the flu, such as pneumonia or bacterial infections, can require hospitalization.
What Can You Do to Avoid These Unwelcome Winter Visitors?
The viruses that cause flu and cold are typically spread when infected individuals cough, sneeze, or talk, dispersing droplets through the air, and the virus can also be picked by touching an object which has viruses on it. The U.S. flu season can start as early as October and continue into May.
Avoid big groups of people – For you introverts out there, this is an easy one. The more people you expose yourself to, the more likely you are to get the flu. The flu spreads fast in confined groups of people. This is just good life advice, but stay away from sick people and stay away from strangers who are sneezing and coughing.
Please wash your hands like you mean it! – The flu can live on surfaces for 24 hours, so make sure that you are washing your hands as much as you can, especially before you cook food that you are going to eat or after using the restroom. When you wash your hands wash them with warm water for at least 20 secs and make sure to dry them before leaving the sink area.
It's not a bad idea to carry around a bottle of hand sanitizer – It might be considered rude to wash your hands immediately after shaking someone's hand, but you can probably inconspicuously apply hand sanitizer when they aren't looking. Make sure you aren't sneezing into your hands, always sneeze into a napkin or your elbow. Also, use hand sanitizer after touching things other people are touching a lot, such as doorknobs or light switches.
Strengthen Your Immune System
If your immune system is sleeping at the wheel, your chances of getting sick go up a lot. So, make sure you are getting enough sleep, exercising at least 30 minutes, 3 days a week, and consider taking a multivitamin.
You are what you eat – Avoid eating out, just because you are doing everything you can to make sure you don't get sick doesn't mean everyone working in your favorite burger joint is doing the same. Stick to healthy, nutrient-dense foods as much as possible.
Get your shots – The flu changes every year, so every year, you need to get a flu shot. The flu shot lessens your chance of getting sick by 40-60 percent. It takes about two weeks for the flu shot to be active, but even if you do get the flu, the flu shot can make you get better fast and be less sick during the process.
Keep it clean – Wipe down surfaces in your house, such as counters, doorknobs, light switches, and shared telephones if you still have one for some reason. If someone in your home does become sick, it's time to quarantine them in their own section of the house. It's not overkill to wear surgical masks and gloves when attending to them.
What if the Worst Happens?
If you get the flu, get to a doctor right away. There is no cure for the flu, but the doctor can prescribe antiviral medication like Tamiflu to help you get back on your feet faster with an easier road to recovery.
This is a lot of information to take in, but it can really help to keep you healthy. Obviously, no one can do all of these things all of the time. You can't walk around in a hazmat suit and bath in hand sanitizer all of the time, but if you can find a few of these things and implement them into your life, you will have a leg up on the flu and be ready to beat flu season into submission.
Steamboat Springs, located in the Rocky Mountains, provides a setting for the natural stimulation of mind and body, allowing for a return to our innate senses and a new foundation from which to build. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at (844) 955-1066.
Why Is Prescription Pill Addiction Hitting Suburban Areas Hardest?
Opioids and prescriptions are taking over the streets and suburbs. Prescription pill dependency is at an all-time high everywhere, with suburban areas being hit hardest in recent years. Opioid overdoses are also increasing, with a high rate of deaths amongst young adults and women. These demographics were less prevalent in the past years, concerning overdoses.
Still, these populations are hit harder than ever with increased rates of prescription medications flooding the marketplace (and homes). Understanding why prescription pill dependency hits the suburbs hardest and how to support a loved one who may be struggling with a substance use disorder can save a life.
Poverty and Substance Use
There has always been a consensus, historically, that poverty drives substance use. People in poverty are more likely to become addicted, for various reasons. Prescription pill use does not discriminate. Across all demographics, people have struggled with opioid substance use.
There are areas and pockets of poverty that struggle more than people in suburban areas, but it is also better hidden. People in financially robust regions and in more affluent neighborhoods are more likely to be functionally addicted. Poverty does not have as much to do with how many people become addicted as it does any other aspect of someone’s life like career or hobbies.
People from all walks of life are getting addicted to substances and need help. Effective substance use programs are the best at supporting people as they walk through treatment and seek help for a substance use disorder. To better understand the geography of growing substance use and overdoses, it is essential to look at all factors and assess the best ways to address the crisis.
Suburban Versus Rural Crisis
One of the reasons substance abuse has hit suburbia so hard is that it remained hidden for a long time. Suburban counties in the metro area have seen a rise in people addicted to prescriptions. Economically struggling places are still being ravaged by the opioid crisis, but there is a reason the conversation has highlighted economic distress and instability as a factor driving “deaths of despair.”
Among high-poverty counties, there has been an increased rate of people dying from overdoses. Counties that are poor, or remain poor, are seeing higher than average overdose deaths in their areas. Counties that have lower poverty rates are also seeing an uptick in people dying from overdoses. Not everyone is going to die from a substance overdose. In fact, many people remain addicted to prescriptions for a long time and never experience an overdose.
The vast majority of counties have no registered substance use nonprofits, including areas where poverty is higher. Rural areas are going to be less resourced in general as people have been moving to cities and suburbs for many years. The suburbs have not been immune to the ravages of the substance crisis.
Putting it All Together
Widespread substance use in these communities has led to more discussion about how the intersection of substance use disorders and suburban life has unfolded. The impact it has on community structure, individuals, and families is shocking. The need to find services to address this issue is widely noted and is appearing in the news more frequently.
In suburban areas, mothers, wives, daughters, husbands, and sons are all struggling under the weight of prescription addiction. There is nobody immune to the effects. Those struggling with substance use disorders feel they have nowhere to go. Often, high-functioning substance use disorders are harder to give up because people struggle to admit they need help.
They are afraid of what it might look like to give up the substance use disorder. Substance use service providers working in rural and suburban areas rely on different services and things to help them connect to recovery programs. The key is to find supportive networks that will help them navigate resources so they can stay healthy and clean for a long time to come.
Combating Substance Use
The best way to combat substance use in suburban areas is to ask for help. Families of loved ones need to be educated on what is available, what to ask for, and how to ask for help. Unless families and loved ones step out in faith to ask for help, it will continue to be an issue that hides in plain sight. Medical doctors are wary now of over-prescribing prescriptions, so they are creating a space for people to use other medications where needed.
National efforts help stem the flow of substances that are taking lives across the United States. Networks of families and friends affected are meeting to connect over their grief, loss, pain, and struggle while offering hope to others. The best way to move forward from this substance use disorder crisis is to seek supportive services in the area. Ask for help from loved ones and find the right treatment center, which includes treatment, detox, and recovery services long after treatment ends.
Steamboat Springs, located in the Rocky Mountains, provides a setting for the natural stimulation of mind and body allowing for a return to our innate senses and a new foundation from which to build. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their own values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at (844) 955-1066.
Being In A State Of Flow
Flow can be a tricky state to conceptualize. For something that is different for everyone, it can be hard to say when someone has reached true “flow.” For the psychologist Mihály Csíkszentmihályi, he described flow as “being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one, like playing jazz.
Your whole being is involved, and you’re using your skills to the utmost.” For some, flow can come during sports, for others, during a hobby. Whatever you love to do, you can try to channel flow through that activity. Flow can be described as when runners feel like they have a “high” while running. They don’t feel tired, and it’s almost like they’re floating. Csíkszentmihályi says that there are 10 components to flow:
- Clear goals that, while challenging, are still attainable
- Strong concentration and focused attention
- The activity is intrinsically rewarding
- Feelings of serenity; a loss of feelings of self-consciousness
- Timelessness; a distorted sense of time; feeling so focused on the present that you lose track of time passing
- Immediate feedback
- Knowing that the task is doable; a balance between skill level and the challenge presented
- Feelings of personal control over the situation and the outcome
- Lack of awareness of physical needs
- Complete focus on the activity itself
Not all of these components must be present to experience flow, but the more you have, the more likely flow will be. There are also some ways you can try to achieve a sense of flow. These are things that can help produce flow:
Pick something that you enjoy doing, but that is slightly difficult. If you’re a marathon runner, you won’t reach the flow state with a jog around the block. Make sure you love what you’re doing, but also make sure that you’re pushing yourself a little bit.
- Develop your skills that relate to the challenge
Because your challenge is challenging, you’re going to need to develop the skills necessary to complete the task. Don’t let yourself get bored or let your mind wander — this is toxic for flow. Don’t allow yourself to be overwhelmed either. That’s the opposite end of the spectrum.
- Set goals
Without goals, you won’t be achieving anything. You want to set clear, SMART goals. SMART goals are specific, measurable, attainable, relevant, and timely. If you want to reach the flow state while running, this might be your goal: run 3 miles every day for 3 weeks, then reassess where you’re at.
- Focus completely on what you’re doing
You can not expect yourself to reach the flow state if you are half paying attention to what you are doing. Don’t allow your mind to wander. Concentration is key for flow.
- Give yourself enough time
Flow takes time, too. Don’t get discouraged if it takes a while to get into the flow state. Once you are in the flow state, don’t rush it or wish it away. Make the most of it.
- Monitor your emotional state
If you’re struggling with getting into the flow state but you’ve done the above steps, monitor your emotional state. You might need to help calm yourself down if you’re too anxious or pick yourself up if you’re lacking energy.
From Csíkszentmihályi: “Flow also happens when a person’s skills are fully involved in overcoming a challenge that is just about manageable, so it acts as a magnet for learning new skills and increasing challenges. If challenges are too low, one gets back to flow by increasing them. If challenges are too great, one can return to the flow state by learning new skills.”
Flow is a process. It doesn’t just come to you when you least expect it. You have to practice your skills that will get you to that space of flow. You must push yourself to be the best version of yourself. Here are the states of flow:
- Struggle phase
During this phase, you must be willing to step out of your comfort zone. The struggle doesn’t really feel good, and most people are not willing to push themselves and struggle to reach flow.
- Release phase
After a struggle and once you have accepted it, the release phase comes. You become to do the activity without realizing that you are struggling anymore.
- Flow state
The flow state is what some people call being “in the zone.” This is where you are productive and do things with the flow.
- Brain rewiring and memory consolidation phase
After the activity has ended, you have a space to evaluate what just happened. This evaluation helps to further your future flow states.
Flow is like when a baseball player hits the fastball on the sweet spot of the bat. Some have said that they don’t even feel the ball hitting the bat on home runs. This is flow. Give yourself the time and space to experience flow for whatever activity you’re doing. Flow can be extremely beneficial for your recovery.
Steamboat Springs, located in the Rocky Mountains, provides a setting for the natural stimulation of mind and body allowing for a return to our innate senses and a new foundation from which to build. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their own values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at (844) 955-1066.
Caring for Your Mental Health During Quarantine
At the moment, Americans and people around the world are currently advised to stay home to help prevent the spread of Covid-19, or the coronavirus. While this is a sensible precaution to protect public health, it may seriously test many people’s mental health, especially anyone with a history of anxiety or depression. No one knows how long the quarantine might last but the current estimate is at least eight weeks. On top of that, people aren’t sure how this virus might affect their jobs or the economy overall.
Then, of course, there is the possibility that you or someone you care about might get sick. Compounding all this uncertainty, we are denied major sources of comfort such as spending time with family and friends, religious and spiritual gatherings, and 12-Step meetings. If the quarantine has got you on edge, here are some suggestions for managing your mental health.
Don’t Obsess Over the News
It’s tempting to spend your day refreshing Twitter or watching cable news, trying to keep up on new developments with the virus. That’s especially true since this is--we hope--a once-in-a-lifetime event. We want to know if we should be doing anything, if there have been new cases or cures, how many cases there are in our area, what the government is doing, and when this whole thing might be over.
However, obsessing over the news, now more than ever, is only going to make you feel worse. While a lot of the media coverage has been uncharacteristically measured, it can still give you the feeling that we’re all living in a disaster movie. Try to limit your news consumption to once a day. Check the CDC website for information and updates, and otherwise keep calm and carry on.
Stay In Touch With Your Therapist
If you’ve had issues with anxiety, depression, or substance use, you may have a regular therapist. You may or may not be able to keep your regular appointments, depending on where you live. Be sure to contact your therapist and make some kind of backup plan. A lot of therapists are now offering HIPAA-compliant video sessions, so that may be an option.
Other people have been doing phone sessions or Skype sessions. If you don’t have a regular therapist or if you can’t get in touch with your therapist and you or someone you care about is feeling overwhelmed, sad, depressed, anxious, or possibly a danger to yourself or others, call 911 or call SAMHSA’s Disaster Distress Helpline at 1-800-985-5990.
Eat Healthy
Since the quarantine feels like something between a sick day and a holiday, you might feel tempted to splurge on junk food. However, it’s important to keep two things in mind. First, this might go on for a while and you don’t want your cheat day eating to become a habit. Second, what you eat has a pretty direct effect on your mental health. This effect appears to be especially strong for depression.
Try to eat meals that are mainly composed of whole foods, especially fruits, vegetables, whole grains, nuts, beans, legumes, and lean meats, especially fish. As much as possible, avoid processed foods, especially processed meats, which are highly inflammatory, sugar, and fried food. If you’re recovering from addiction, it should go without saying that you should avoid alcohol as well.
Try to Get Some Exercise
Exercise is one of the best ways to boost your mood and lower stress. It releases mood-boosting endorphins and serotonin as well as BDNF, which grows neurons in the hippocampus, a part of the brain that helps consolidate memories. Exercise also increases blood flow to the brain, especially the prefrontal cortex, which is responsible for executive functions such as planning, emotional regulation, foresight, and self-control--all of which are great to have in a crisis.
At the moment, it’s still considered safe to walk, run, or bike outside, since the risk of transmission is low in outdoor environments. There are also plenty of workouts and yoga routines you can do in a small space at home. Check out YouTube for some options that appeal to you.
Reframe How You Think About the Quarantine
The funny thing about the quarantine is that up until a few weeks ago, there seemed to be no end of complaints about how Americans never properly socialize anymore. We all just stay home and play video games and watch Netflix.
When we do go out, we spend all our time looking at our phones. Now that we have to stay home, it seems like a huge burden. Instead of feeling constrained, choose to focus on all the stuff you can do at home. Catch up on reading, cleaning, TV shows, or other projects that you seem to always put off.
Stick to Your Regular Routine as Much as Possible
Part of the stress of being quarantined is that it feels like the whole world has suddenly changed. Change is always a bit stressful, especially changes you can’t control. Part of the solution in this case is to take control of the things you can control and stick to your normal routine as much as you can while still complying with public health recommendations.
Keep getting up at your regular time and taking a shower, even if you don’t have to be anywhere. Eat your regular meals, do the things you normally do, and go to bed at your regular time. If you are recovering from addiction or a mental health issue, there are probably things you normally do at home as part of your recovery plan and there’s no reason why you can’t keep up with those.
Stay in Communication With Friends and Family
We have more ways to communicate than any people in history. Don’t get so much into your reading or binge watching that you don’t keep in touch with friends and family.
Remember, We’re All in the Same Boat
If you’re sitting home alone during the quarantine, it’s easy to feel like you are alone in the world. However, there are millions, perhaps hundreds of millions who are having very similar experiences at the moment. So first, consider that whatever discomfort you’re feeling as a result of the quarantine is a small sacrifice that you’re making willingly to help protect the most vulnerable people in our society.
Second, consider the welfare of other people under quarantine. Approaching the situation with compassion helps you feel less alone and you may think of some small way to help your neighbors too.
You never know what kinds of challenges you may face when recovering from a mental health issue or a substance use disorder. While we typically prepare ourselves to cope with more mundane sorts of stress, the same principles basically apply for outlier events like a pandemic. At The Foundry, we know that recovery from addiction is really about giving you the skills to lead a happier, more fulfilling life. To learn more about our treatment programs, explore our website or call us today at (844) 955-1066.
How Getting Outdoors Heals Body and Mind
Addiction recovery isn’t just about abstaining from drugs and alcohol; it’s much bigger than that. Recovery is about living a healthier, more fulfilling life. It’s about creating a general sense of well-being so you don’t want to use drugs or alcohol. That’s why healthy lifestyle changes are such a crucial part of treatment and recovery. The body and mind are one unit and what’s good for one is good for the other.
Among many positive lifestyle changes you will make in recovery, one of the best may be spending more time in nature. Our modern lifestyles keep us safe and comfortable indoors but we’ve lost a lot in the bargain. Nature can be a source of calm, joy, and wonder. Spending more time outdoors can benefit your recovery in the following ways.
Nature Is Good for Your Mental Health
Mental health is part of the equation for most people recovering from a substance use disorder. According to the National Institute on Drug Abuse, at least half of people with a substance use disorder also have a co-occurring mental health issue, such as major depression, anxiety, bipolar disorder, borderline personality disorder, and others. While these issues require professional therapy, spending time outdoors can help tip the odds in your favor.
Many studies have found that spending time in nature benefits your mental health, but one large Danish study is especially noteworthy. Because the Danish health system tracks the health of all of its residents from birth, this particular study was able to gather a huge sample of mental health data--in fact, they gathered mental health data from every citizen born between 1985 and 2003. The researchers then compared this data to satellite images that showed which citizens lived in greener areas.
The results were striking. The team looked at 16 different mental health issues and found that people who grew up in greener areas had a lower risk of 14 of the 16 conditions. Children who grew up in more urban settings had between 15 and 55 percent higher risk of developing mental health issues, depending on the specific issue.
Nature Promotes Exercise
One positive aspect of spending more time in nature is that it promotes exercise. Exercise is another crucial aspect of living a healthier lifestyle. Its many benefits include reduced stress, better mood, improved memory, better concentration, better cardiovascular health, healthier body weight, and better overall health. There is even relatively new research suggesting that exercise helps reduce relapse rates among people with substance use issues.
Unfortunately, not everyone loves exercise, especially in its modern form. Too often, we think of exercise as grinding away useless miles on a treadmill or stationary bike or pumping out reps on some sweaty weight machine. It’s no wonder the prospect of making exercise part of your day is less than thrilling.
However, exercising in nature is different; it was what we evolved to do. For example, hiking across varied terrain through changing scenery is both healthier and more enjoyable than mechanical forms of exercise. What’s more, there are so many ways to be active in nature--hiking, rowing, rock climbing, biking, and pretty much anything else you can think of. Whether you just want a calming walk or something more adventurous, there is an outdoor activity to suit your taste.
Nature Reduces Stress
One mechanism researchers frequently cite to explain nature’s positive effects on physical and mental health is its tendency to reduce stress. Chronic stress has many corrosive effects, including cardiovascular damage, digestive issues, poor immune function, anxiety, and depression and anything you do to relax between bouts of stress gives your body a chance to repair itself.
As discussed above, spending time in nature promotes physical activity--since you’re probably walking or biking, rather than driving--and that certainly helps reduce stress, but studies suggest that exercising in nature has an even greater stress-reducing effect. In a study conducted by Stanford researchers, participants were divided into two groups.
One group walked for 90 minutes in a park with trees, shrubs, and grass, while the other group walked for 90 minutes along a busy street. Both groups were given a series of tests including physical tests, brain scans, and questionnaires before and after the walk.
As it turned out, the group that had walked in the park had less activity in a part of the brain associated with rumination, the habit of obsessing over problems. Rumination has been linked to a greater risk of anxiety and depression. For some reason, walking in nature quiets the part of the brain that likes to stir up emotional trouble.
Nature Promotes Prosocial Behavior
Perhaps the most surprising effect of nature is that it can promote prosocial behavior. That may seem obvious if you’re camping with friends or doing other activities that require teamwork but spending time alone in nature can also make you more altruistic. This is because nature provides opportunities to experience awe--the sense of feeling overwhelmed by being in the presence of something greater than yourself.
A number of studies have found that experiences of awe, such as looking down from a mountain top or hiking through a redwood forest, can make us more sociable, less aggressive, more likely to help others, more likely to donate money, and more likely to behave ethically. These kinds of behaviors make you happier in general and they also help you find a sense of social connection, which is a crucial element of a strong recovery.
Spending time in nature can do us a lot of good. In addition to the benefits proven by scientific research, there is also something that is both soothing and restoring about the outdoors. At The Foundry, we understand the healing power of nature and we integrate many outdoor activities into our holistic treatment programs. To learn more about our treatment options, call us at (844) 955-1066.
Beating Insomnia in Addiction Recovery
Getting plenty of quality sleep is one of the best things you can do for your physical and mental health. This is especially important if you’re recovering from a substance use disorder. Many studies have linked sleep deprivation with both short-term and long-term problems. Short-term problems include increased anxiety, poor concentration, poor working memory, and less self-control.
Long-term problems include increased risk of anxiety disorders and depression. One meta-analysis of more than 170,000 participants found that insomnia significantly increases your risk for depression. If you’re recovering from a substance use disorder, there’s a high probability that you already have issues with depression, anxiety, or other mental health challenges.
Therefore, it’s especially important to look after your mental health by getting enough sleep.Unfortunately, getting enough sleep is not always so easy. Insomnia is often a symptom of mental health issues as well as a cause. What’s more, insomnia is a typical withdrawal symptom and it may persist for weeks or months into recovery. If you’ve been having trouble getting enough sleep, here are some tips that might help.
Talk to Your Doctor
First, if you can’t sleep or if you feel like you’re getting at least eight hours of sleep every night but you somehow still feel tired all the time, talk to your doctor. If you’re experiencing insomnia or sleep apnea, there may be medical causes and medical solutions.
You will want to eliminate physiological causes first. When you talk to your doctor, be sure to share your addiction history. Many sleep aids are basically just benzodiazepines and you don’t want your doctor to prescribe something that will just cause you more problems.
Talk to Your Therapist
If there is no medical cause of your sleep problems, talk to your therapist about it. There are primarily two reasons for this. First, your sleep problems may be a symptom of a mental health issue that isn’t being adequately addressed. For example, most people think of sleeping too much as a symptom of depression, which it is, but insomnia or disturbed sleep are also extremely common, especially for men with depression.
Insomnia may also be a symptom of ADHD, anxiety disorders, or bipolar disorder. The bottom line is that it could be an important psychological symptom and co-occurring mental health issues must be addressed for your sobriety to last.The second reason to discuss sleep problems with your therapist is that there is a form of cognitive behavioral therapy, called CBT-I, specifically tailored to deal with sleep problems.
It includes some of the things mentioned here, such as sleeping on a regular schedule and practicing good sleep hygiene. Your therapist may also help you identify and challenge unhelpful beliefs about sleep. For example, when you can’t sleep, you may think something like, “Oh no, not this again, I’m going to be exhausted all day tomorrow,” and so on. A more helpful way to think is something like, “Hmm, can’t sleep.
That’s ok, I’ll just rest. I’ll probably fall asleep before I even realize.” In other words, many of the cognitive distortions that can disturb us during the day can also disturb us when we’re trying to sleep. Your therapist can help you sort these out.
Get on a Regular Sleep Schedule
As noted above, one of the most important things is to sleep on a regular schedule, even on the weekends. Sleep is a complicated process, involving changes in neurotransmitters, hormones, and body temperature. These are much more efficient when they happen on a regular schedule. This is why people who do shift work tend to have a lot more sleep problems.
Try to be in bed by a certain time no matter what. Block off plenty of time to sleep--most people need at least eight hours--and be sure to include a few extra minutes for the time it will take you to drift off and wake up. Then, get up at the same time every morning. It may also help to work with your body’s natural rhythms by waking up with the sun.
One study found that spending a weekend camping significantly improved participants’ circadian rhythms, helping them sleep and wake more easily. So, if you’re having trouble getting on a regular sleep schedule, a few days of camping might be just what you need, even if you only camp in the back yard.
Practice Good Sleep Hygiene
In addition to keeping a regular sleep schedule, practice good sleep hygiene. This starts during the day by not taking naps--at least for a while. At some point, you can take naps again, but not after 2 p.m. and not longer than 20 minutes. At night, have a bedtime routine to signal it’s almost time to sleep. Don’t use the bed for anything except sleep and sex. You want a strong association between getting into bed and falling asleep.
Don’t watch TV or look at your phone in bed. Try to keep your bedroom cool, between 68 and 70 degrees. Also, keep your room as dark and quiet as possible. If that’s an issue, get a sleep mask and ear plugs. Even if light and sounds don’t wake you up at night, they can still disturb the quality of your sleep.
Cut Down on Caffeine
For most people, moderate caffeine intake is not a problem and some studies suggest coffee and tea have some mild health benefits. However, it’s important to realize that caffeine has a half-life of between four and six hours.
That means if you have a cup of coffee at noon, about a quarter of that caffeine will still be in your system at bedtime. You may feel tired but still be unable to sleep or you may sleep but not as deeply. If you’ve been having trouble with insomnia, try cutting down on caffeine.
Exercise
Finally, try to get regular exercise during the day. Research shows that even moderate exercise, such as a 30-minute walk, can help you sleep better the very same night. We don’t quite know why this works but it’s likely that exercise reduces stress and anxiety, which helps you sleep better. Just don’t exercise too close to bedtime. Getting your heart rate up within two hours of bedtime can make it harder to fall asleep.Getting enough quality sleep is a crucial aspect of wellness.
Not only does it make you mentally sharper, improve your self-control, and reduce your risk of anxiety and depression, but it also improves your physical health, reducing your risk of obesity, diabetes, and cardiovascular disease. In short, it’s an important part of your recovery to get right.
At The Foundry, we recognize that wellness is a key component to sobriety and it is integrated into our programs at every level. To learn more about our treatment options, call us today at (844) 955-1066.
What’s the Difference Between CBT and DBT?
Cognitive behavioral therapy, or CBT, and dialectical behavioral therapy, or DBT, are both forms of psychotherapy frequently used as part of a comprehensive addiction treatment program. Both have been proven effective for treating substance use disorders as well as many commonly co-occurring mental health issues. As the names suggest, CBT and DBT have much in common. In fact, you could say that DBT is a specialized form of CBT. Which is best for you depends on your particular situation. The following is a look at the important differences between CBT and DBT.
CBT Came First
As noted above, DBT is a specialized form of CBT. CBT was developed in the 1960s by psychologist Aaron Beck, based in part on the rational-emotive behavioral therapy, or REBT, of Albert Ellis. Beck was trained as a psychoanalyst but wanted some way of giving his clients more tangible results in less time. The core insight of CBT is that the things that happen to us don’t directly cause our emotions.
Our emotions are a result of our thinking about what happens to us. What’s more, many of our thoughts, beliefs, and assumptions are distorted in such a way that we suffer more than is necessary when things don’t go how we would like. Much of CBT is about identifying and challenging these faulty beliefs and thereby changing our emotional reactions.
Behavior is another important element of CBT. Imagine thoughts, emotions, and behaviors as sides of a triangle. Any change in one has some effect on the others. So, for example, you can change your emotions by changing your thoughts or by changing your behaviors. Therefore, CBT also emphasizes strategies for behavioral change that don’t necessarily require you to feel like doing something. More than anything, CBT represents a fairly large toolkit--skills that therapists can teach their clients to help them better control their emotions and behavior.
DBT Was Developed to Help With Borderline Personality Disorder
DBT was developed in the 1980s by psychologist Marsha Linehan to treat clients with borderline personality disorder, or BPD. BPD is a condition characterized by volatile and intense emotional reactions and frequent relationship problems. For example, someone with BPD might adore a particular friend one day, then feel like that friend has betrayed them--often based on little or no evidence--and switch to hating that person the next day. The friend, understandably, would be confused by this behavior and consequently, close relationships are fraught for someone with BPD. Linehan found that her BPD patients were often resistant to typical CBT.
The main issue was that CBT emphasizes changing challenging emotions by changing faulty thinking. Patients often felt this approach failed to validate their feelings. As a result, Linehan developed an approach to therapy that attempted to balance change and acceptance, and this is where “dialectical” became part of the method. Treatment becomes more of a discussion about which feelings are more valid and which might be constructively altered.
While DBT was originally developed for people with BPD, it has since been adapted for treating other conditions. It has been proven effective for substance use disorders, as well as commonly co-occurring conditions like eating disorders, self-harm, PTSD, and suicidal depression.
DBT Emphasizes Distress Tolerance and Social Skills
In addition to more emphasis on acceptance, DBT also focuses on distress tolerance and social skills. These are particular areas where people with BPD typically struggle the most. CBT focuses on managing challenging emotions by managing thoughts. The volatility and intensity of emotions common in BPD can make this challenging and the patient’s desire for validation may make them less likely to employ cognitive strategies.
Therefore, DBT adds an element of distress tolerance. These are skills include mindfulness and acceptance skills, as well as short-term survival skills like distraction and self-soothing. The idea is that the patient will inevitably feel unpleasant and strong emotions but they can develop the skills to keep them from causing problems in life.
Social skills are another important aspect of DBT. These are typically incidental in CBT. For example, you may have social anxiety resulting from an unfounded belief that others are judging you harshly. Since relationship problems are such a central feature of BPD, it makes sense to give special attention to developing social skills--called interpersonal effectiveness. These include skills like expressing your needs, saying no, and resolving conflict.
DBT Is More Structured
In a way, DBT is more intensive than CBT and it is also more structured--both in terms of time and content. In terms of time, people in DBT typically meet individually with a therapist once a week to work on specific issues and skills. They also have a group session each week, which typically lasts two-and-a-half hours. In between sessions, patients will typically check in with the therapist over the phone.
There are also four specific modules in DBT. Distress tolerance and interpersonal effectiveness are two of them and have been discussed above. The other two include mindfulness and emotional regulation. Mindfulness is especially helpful in distress tolerance. It emphasizes observing emotions and events nonjudgmentally. Emotional regulation includes skills like recognizing and labeling emotions, increasing positive emotions, and applying distress-tolerance techniques.
DBT Has a Group Component
As noted above, DBT typically includes both individual and group therapy. CBT can be used with either or both but doesn’t specifically incorporate both. The purpose of including group sessions in DBT is to give patients an opportunity to practice their new interpersonal and emotional regulation skills in a safe, supervised environment.
Neither CBT nor DBT is necessarily better than the other. It really depends on your specific needs. If you do struggle with borderline personality disorder, major depression, an eating disorder, or PTSD, it’s likely you will need DBT. Each of these conditions carries a very high risk of a co-occurring substance use disorder and if you have both, you need treatment for both. Substance use and mental health issues each make the other worse so it’s crucial to treat them in an integrated way. At The Foundry, we know that everyone seeking help for a substance use disorder has different needs. We offer many options for individualized treatment, including CBT and DBT. To learn more about our treatment options, call us today at (844) 955-1066.
The Value of Compassion in Addiction Treatment and Recovery
Different people think of different attributes when it comes to addiction recovery. Some people may think of discipline or self-control. Others may think of social connection or spirituality.
One attribute that is critical for everyone involved--treatment professionals, family and friends, and people with substance use disorders--is compassion. Compassion plays a vital role at every stage of recovery for the following reasons.
Addiction Is Fueled by Pain
The most important thing to understand about addiction is that most of the time, it’s fueled by pain. Most people who struggle with substance use have some kind of trauma in their past, whether it was childhood abuse, neglect, domestic abuse, sexual assault, or some other traumatic event. The pain of trauma can last years, perhaps even your whole life. Many people use drugs and alcohol as a way to escape the pain in their own heads.
Typically, addiction treatment professionals are well aware of this, often from firsthand experience. Their compassion for people feeling that pain is what inspired them to work in this field. However, it’s also critical for family and friends to understand this. Seeing the pain behind addiction can be hard at times, especially since addictive behavior negatively affects family and friends.
For example, it can be hard to have compassion for someone when you feel like that person is manipulating, deceiving, or otherwise taking advantage of you. Addictive behavior can seem like the height of self-involvement, especially when the pain is buried beneath aggressive or secretive behavior. As challenging as it might be at times, family and friends have to remember their loved one is acting that way because they are hurting. Compassion, not criticism or judgment, is typically what helps the most in the end.
Compassion for Yourself Is Critical
It’s also crucial for anyone with a substance use disorder to develop compassion for themselves. People with substance use issues can often be extremely compassionate towards others and extremely harsh on themselves. This is especially true for people with co-occurring conditions like major depression and anxiety disorders. If you struggle with addiction, you are probably no stranger to self-critical thoughts.
You may think things like, “Why am I like this? Why can’t I stop? What’s wrong with me?” Often, the self-criticism goes much deeper than that and precedes substance use by years. You may feel a deep sense of shame or worthlessness. If you pay attention, you’ll probably notice that you say all kinds of nasty things to yourself, probably things other people have said to you and you accepted as true.
Perhaps worst of all, you may feel like flagellating yourself in this way will inspire you to be better. Unfortunately, that’s not how it works. It’s almost impossible to make positive changes from a place of shame and hopelessness. A much better approach is to work on being more compassionate and supportive toward yourself. Try talking to yourself the way you would talk to your best friend. Accept that we all make mistakes and know that even your really bad blunders don’t make you a failure or a horrible person; they just make you human.
Compassion Brings People Together
Finding a sense of social connection is an important part of addiction recovery. It gives you a sense of purpose and accountability, whereas loneliness, isolation, and alienation typically lead to depression, anxiety, and hopelessness. Connection makes you feel better about life and keeps you focused on recovery. Few attributes are as good for fostering social connection as compassion.
People like to know that you care if they are hurting and want to help. When you have compassion, you listen and try to understand rather than make judgments or just wait for your turn to talk. When you are part of a group that values compassion, you know you can talk to each other and rely on each other.
Compassion for others makes you happier.
One thing people are often surprised to discover about compassion is that it makes you happier. Too often, we get caught up chasing our own happiness and, as a result, end up feeling dissatisfied and miserable.
We may think of caring for others as an obligation or a burden, but in fact, it’s one of the best ways to boost your own happiness. There are even a number of scientific studies showing that participants who work on increasing their feeling of compassion through metta, or loving-kindness, meditation, report a long-term increase in positive emotions.
How to Develop Compassion
Nearly all of us have some baseline of compassion already. We wince when we see someone get hurt, we want to protect small animals, and we feel bad when we hurt people we care about. The main thing is to build on the compassion you already feel. Remind yourself periodically that you want the people close to you to be happy and safe and help when you can.
However, the real challenge is feeling compassion for people we don’t get along with or particularly dislike. Inevitably, there will be some of these people in your family, at work, in your therapy group, or at your 12-Step meeting. The key here is to recognize what you have in common. You both want to be happy and feel like you matter.
You both have suffered pain and disappointments. Perhaps the most important thing to remember is that behavior that seems obnoxious to you is usually caused by some kind of pain or insecurity. Being able to understand that pain and wanting to relieve it is what compassion is all about.
Compassion is critical at every phase of addiction recovery. No one recovers alone; everyone needs love and support. Compassion for yourself is always the place to start and sometimes this is the hardest to nurture. Compassion for others builds strong social connections.
At The Foundry, compassion is one of our guiding principles. We know that recovery from addiction is first and foremost a process of healing and our caring staff uses a variety of evidence based treatments to help our clients heal. To learn more about our treatment programs, call us today at (844) 955-1066.
What Is EMDR?
EMDR stands for eye movement desensitization and reprocessing. It’s a form of psychotherapy developed specifically to help clients process and overcome trauma. EMDR is a targeted form of therapy that uses bilateral movements, such as side-to-side eye movements, to mute the intensity of traumatic memories.
For cases of simple trauma in adulthood, this can often be accomplished in only a few sessions, compared to months or years of traditional therapy. A course of EMDR therapy usually takes between six and 12 sessions, with clients attending one or two sessions per week.
Why EMDR Is a Great Tool for Addiction Treatment
EMDR was originally developed to treat post-traumatic stress disorder, or PTSD, and it is still primarily used for that purpose. Trauma is a factor common to many, perhaps even most, people who struggle with substance use issues. There have been many studies examining the connection between PTSD and substance use disorders and these have found that among people seeking treatment for substance use disorders, between 20 and 50 percent also have a lifetime diagnosis of PTSD and between 15 and 40 percent met the criteria for PTSD in the past year.
Childhood trauma is an especially large risk factor for developing substance use issues as an adult. Adverse childhood experiences, or ACEs, include things like being abused or neglected, witnessing domestic violence, having a parent get arrested, and other experiences that make a child feel threatened or unsafe. The more ACEs someone has, the greater their risk of negative outcomes such as substance use and mental health issues as adults.
According to an article published in the North Carolina Medical Journal, each ACE increases your risk of developing a substance use disorder by two to four times and as many as two-thirds of people who struggle with addiction can trace their problems to ACEs. For these reasons, identifying and treating trauma should be a top priority for any addiction treatment program and EMDR is a targeting way of doing that. What’s more, it delivers quick results, making it perfectly suited to the context of an intensive addiction treatment program.
How It Works
The big idea behind EMDR is that the mind will heal itself, given the chance. Just as your body will heal a cut or a broken bone on its own, your mind has its own way of healing from trauma. This becomes apparent when you consider that PTSD is actually surprisingly rare. According to the US Department of Veteran’s Affairs, about 60 percent of men and 50 percent of women will experience trauma in their lives but only about four percent of men and 10 percent of women will develop PTSD.
That indicates that trauma is necessary but not sufficient for developing PTSD. Something is preventing the mind from healing itself in the normal way. Often, this happens when the brain is still developing at the time of the trauma or the trauma is repeated.
The idea behind EMDR is to help the client change the way the trauma is stored in the brain so it can be processed in the normal, healthy way. The exact mechanism by which this works is not exactly clear but we know from many clinical trials that it does work. Part of it has to do with re-experiencing the trauma in a safe, controlled environment. Often, people with PTSD are unable to access certain aspects of the experience and part of EMDR therapy is to bring those into conscious awareness.
There is also a hypothesis that the bilateral stimulation, such as eye movements, mimic the process your brain uses during REM sleep to consolidate new memories. The effect is that you change the way you think of the traumatic memory at a deep level. Some people describe it as forgetting to let the traumatic memory – or things related to it – bother you.
What to Expect From EMDR Therapy
EMDR is delivered in an eight-phase process. How long this process takes varies by individual and depends on factors like whether you’re treating a single trauma or complex trauma, when you experienced the trauma, and how severe it was.
In phase one of treatment, the therapist will take your history, decide whether EMDR is a treatment approach that makes sense, and develop a treatment plan. You will work with the therapist to identify possible targets for processing. These may be traumatic memories from your past or even recurring situations you are currently dealing with.
During phase two, you will work with your therapist to develop interim strategies for coping with emotional stress. Since the process will take at least a few weeks to work, it’s important to have ways of coping with stress in the intervals between sessions. These might include imagery or relaxation techniques.
Phases three through six are when you identify and process target memories. You will start by identifying three things: an image related to the memory, a negative belief about yourself, and emotions and bodily sensations related to the memory. You will also develop a positive belief.
During the processing phase, you will be asked to focus on the negative image, thought, and emotions, while simultaneously engaging in the bilateral stimulation. You might be asked to follow the therapist’s hand side to side with your eyes, follow a light, or tap with your fingers. The therapist will then ask you to notice whatever spontaneously happens. When you no longer have negative emotions associated with the memory, your therapist will ask you to recall your positive belief.
In phase seven, you will be asked to keep a log for a week to remind you of the calming techniques you used in phase two and to note any additional issues that come up. Phase eight is about evaluating the progress you’ve made so far.
EMDR is becoming increasingly popular because it is a focused, time-limited, and effective way to process traumatic memories. Instead of changing your thoughts or beliefs around a trauma, you change the way that trauma is stored in your brain. At The Foundry, we understand that trauma is the driving force behind most addictions and we use a number of methods, including EMDR, to help our clients heal. To learn more about our methods and programs, explore our website or call us today at (844) 955-1066.
How Do You Cope with Loneliness in Addiction Recovery?
It’s not uncommon for people to feel lonely when starting out in addiction recovery. There are several reasons for this. If you’ve just come home from inpatient addiction treatment, where you were around people most of the time, you might suddenly find a normal amount of alone time rather stark. None of the people you are used to chatting with in the dining hall or rec room are around anymore.
Second, when you’re starting recovery, it’s a good idea to distance yourself from friends and acquaintances who use drugs and alcohol. Even if they don’t pressure you to drink or use drugs, the association might trigger a craving. Feeling this avenue of socializing is restricted in this way might make you feel lonely.
This loneliness can have real consequences for your recovery, your mental health, and even your physical health. Loneliness and boredom often trigger cravings. Feeling both bored and sad is a bad combination for recovery.
It’s important to remember that loneliness isn’t just the absence of companionship; it’s the presence of psychological stress. Studies have shown that loneliness is linked to a greater likelihood of high blood pressure, diabetes, depression, and psychological distress. If you’re feeling lonely in recovery, here are some suggestions for what to do about it.
Accept That What You’re Feeling Is Normal
First of all, accept that it’s normal to feel lonely sometimes. We’re a social species and we depend on each other for survival. From an evolutionary perspective, to be isolated is to be vulnerable. Part of coping with loneliness entails acknowledging the feeling, accepting that it’s ok, and knowing that it will eventually pass. Just labeling the feeling can help you feel a bit better. So, if you’re alone and feeling restless, bored, or sad, think, “Ah, that’s loneliness; it won’t last though.”
Go to Meetings Regularly
The best way to beat loneliness is obviously to have regular social connections. For people in recovery, that often means attending regular 1Step or other mutual-aid meetings. This is a time to connect to other sober people and it may also be a good time to discuss your feelings of loneliness. Most of the other members will know what you’re talking about.
Some people may even make themselves available if you feel like you need someone to talk to. Going to meetings regularly also gives structure to your day so that if you do feel lonely, you have a definite idea of when that might end. Keep in mind, especially if you’re relatively new, that engagement is key. While it might help just to be around other people, you still might feel lonely if you just sneak into a meeting and sit in the back.
At the moment, we’re all under quarantine from the coronavirus and that might put a damper on meetings in your area. If that’s the case, you may be able to connect with your group digitally. A lot of meetings are now being held on Zoom, Google Hangouts, and other platforms. Not only is this safer, but it also gives you a chance to get some different perspectives from different groups.
Work on Repairing Damaged Relationships
Another reason you may be feeling lonely is that you may have alienated some of your friends and family when you were actively addicted. If you’re feeling lonely, that may be an indication that it’s time to start mending those relationships. This may be a long-term project but it has to start somewhere. Reach out to the people you’ve wronged and who you want back in your life.
You may have already done this to some extent while working the 12 steps. If so, great. Try reaching out to some of those people. Relationships are typically built through frequent, low-intensity contact. If you still haven’t apologized and made amends to some people, now might be a good time to do that. An apology and making amends won’t fix your relationship right away but it’s a good place to start.
Get Involved in New Activities
People are often surprised how much harder it is to make friends as an adult. When you’re younger, you’re around other people your age every day in school and other activities. When you’re an adult, you’re around other people at work--sometimes. However, people at work have their own lives and concerns and you may or may not have any points of connection.
One solution is to get involved in some new activities. Join a cooking class or a yoga class. Find a running or biking group. Join a recreational sports league. Volunteer for a worthy cause. These are great ways to see the same people regularly and meet people who share your interests. Beyond that, these all aid your recovery by giving you a challenge and a sense of purpose.
Reframe Loneliness
Another important thing to remember about loneliness is that it’s really just in your head. Just because you’re alone doesn’t mean you are necessarily lonely. Loneliness only happens when you are alone and craving company. Being alone can also be an opportunity to do some things you can’t do when other people are around. It may be a chance for you to read, write, meditate, create, listen to music, and think about your values and priorities.
Many of these things require deep, uninterrupted focus, which makes alone time perfect for working on them. Under the current quarantine, we’ve all been reminded several times that Shakespeare wrote King Lear while under quarantine from one plague and Newton invented calculus while exiled from another plague. While we all need to socialize to various degrees to be healthy and happy, we can also use alone time to think, focus, and work.
Loneliness is a common challenge early in recovery but it gets better. You can build a sober network pretty quickly if you make a regular effort and stay engaged in meetings. You may also be able to salvage some old relationships. In the meantime, it’s important to accept that what you’re feeling is normal and that it will pass, and to make what use you can of your alone time. At The Foundry, we understand that a strong recovery is about treating the whole person—mind, body, and spirit. We incorporate many different proven treatment methodologies to help you stay sober long term. To learn more about our programs, call us today at (844) 955-1066.
9 Easy Tips for Sleeping Better in Recovery
Getting plenty of restful sleep is one of the best things you can do for yourself in recovery. A night of good sleep can mean the difference between meeting the day with energy and focus and just dragging yourself through. Even a minor sleep deficit can have a significant effect on your physical and mental health, and therefore your recovery.
Sleep deprivation and running a chronic sleep deficit have been shown to cause cognitive impairments such as poor concentration, poor working memory, poor long-term memory, and worse decision-making. In the long run, inadequate sleep can significantly increase your risk of anxiety disorders and major depression. Since these commonly occur along with addiction, it’s crucial to do what you can to get enough sleep.
Unfortunately, insomnia is a common withdrawal symptom and it may persist for weeks or months into recovery, making the process harder. If you’ve been having trouble sleeping, these tips might help.
First, See Your Doctor
Before you do anything else, it’s a good idea to rule out medical causes for your insomnia. Talk to your doctor about your insomnia and be sure to share your addiction history. Many sleep medications are just benzodiazepines and you should definitely avoid those if you have a history of substance use issues.
Next, See Your Therapist
There are two main reasons to talk to your therapist about your sleep problems. The first is that insomnia is a common symptom of several mental health issues, including major depression and anxiety. It could point to an issue that hasn’t been treated or hasn’t been treated adequately. If such an issue does exist, your sleep should improve as you get it under control.
Second, your therapist can help you sleep better. There is a specific cognitive behavioral therapy protocol for insomnia called CBT-I. It includes many of the tips mentioned here but also entails examining your assumptions about sleep and what you say to yourself while lying in bed awake.
Get on a Regular Sleep Schedule
The best tip for sleeping better is one no one wants to hear: sleep at a regular time, even on the weekends. There are a lot of reasons we hate this advice--we have too much to do, we don’t like being constrained by a regular bedtime, we need to catch up on weekends, and so on. However, your circadian rhythm is complex and it doesn’t know what a weekend is.
If you keep your body guessing about what time you’re going to go to bed, you just won’t be able to fall asleep as fast or sleep as deeply. Start by setting a regular wake-up time and you will find it easier to fall asleep at night.
Turn Your Bed into a Sleep Trigger
You want a clear connection in your mind between getting into bed and falling asleep. That means your bed should only be used for sleep and sex. Don’t watch TV in bed, don’t look at your phone, don’t read or eat or do anything else in bed.
If you lie down to sleep but you don’t fall asleep for 20 minutes, get up and do something low-key until you feel tired. Otherwise, your anxiety starts going up, you think, “Here we go again,” and you start to think of your bed as a sort of torture device, where you lie exhausted but unable to sleep.
Cut out the Naps
Naps can be tempting, especially if you can’t ever seem to get a good night’s sleep but they can also throw off your rhythm. Naps are especially disruptive if you sleep for more than twenty minutes or nap later than 2 p.m. When you’re trying to conquer insomnia, it’s best to cut out naps completely. Think of it as storing up your tiredness for bedtime.
Cut down on caffeine.
For most people, a bit of caffeine is fine and moderate coffee and tea consumption appears to have some health benefits. However, caffeine also has a half-life of between four and six hours. If you drink a cup of coffee at noon, as much as a quarter of that caffeine--plus whatever is leftover from the morning--might still be in your system at midnight, depending on how fast you metabolize caffeine. Even if it doesn’t keep you awake, it can disturb the quality of your sleep. If you can’t sleep, try cutting down on caffeine or setting a strict cutoff time.
Keep Your Room Dark and Quiet
This is an obvious bit of advice that almost everyone ignores. We evolved to sleep in dark, quiet environments but most of us now live in places where it’s hardly ever dark or quiet. There are street lights, traffic, noisy neighbors, 4 a.m. garbage trucks, barking dogs, and so on. Even low levels of light and sound can disturb your sleep even if they don’t completely wake you up. If you can’t keep your room dark and quiet, consider investing in some ear plugs and a sleep mask.
Turn Down the Thermostat.
Just as we evolved to sleep in dark and quiet, we evolved to sleep in slightly cooler temperatures. However, most of us now live in temperature-controlled buildings that are theoretically the same around the clock. One important sleep adaptation is that our body temperature drops. If you can, turn down the thermostat to between 68 and 70 degrees before bed, you should sleep a bit more deeply.
Have a Good Bedtime Routine
Finally, have a good bedtime routine. A regular sequence signals your body that it’s nearly time to sleep. A good routine can also help you wind down and relax before you get into bed. Try not to work or deal with other stressful things up to the time you go to bed.
Keep in mind that watching intense movies or TV shows right before bed can have a similar effect to real-life stress. Instead, do something relaxing. Listen to some music, pray or meditate, or take a warm--but not hot--shower or bath. You’ll sleep better if you lie down while in a good mood.
Getting plenty of sleep is one of the best things you can do for your physical and mental health, especially if you are recovering from addiction. Unfortunately, insomnia is one of the most common problems people face when dealing with substance use and mental health issues. There are no guarantees that you’ll get a good night’s sleep on any given night, but if you create the right conditions, you can tip the odds in your favor. At The Foundry, we believe that wellness is one of the most important parts of a strong recovery from addiction. That’s why we emphasize overall health, including restful sleep, in our treatment programs. To learn more, call us today at (844) 955-1066.
What Do You Do After a Relapse?
Addiction is a chronic condition and relapse is common. It’s hard to know exactly how common, but the National Institute on Drug Abuse estimates that about 40 to 60 percent of people who get treatment for a substance use disorder relapse within a year.
Although relapse is common, it should be avoided if at all possible. Not only is it terribly discouraging, but it also leaves you more vulnerable to overdose, since you no longer have any tolerance. The good news is that if you do relapse, it doesn’t have to be the end of recovery. The following steps can help you get back on track.
Know That Relapse Is Not a Permanent Failure
The first step after a relapse is to sort out your thinking. One common reaction is to think something like, “Well, I’ve already ruined my recovery so I might as well go all out.” It’s normal to feel disappointed and discouraged after a relapse, but this all-or-nothing thinking doesn’t help matters. Yes, it would have been better not to relapse, and starting again will be hard.
However, instead of thinking of relapse as a permanent failure, think of starting again as the second-best option. The best thing would have been to stay sober but since that opportunity is gone, focus on the second-best option. Many people relapse several times before ultimately staying sober long-term. The sooner you decide to move on from this setback, the easier it will be.
Reach out to Someone You Trust
Once you’ve decided to stop digging a new hole, reach out to someone you trust. Good options are your 12-Step sponsor, your therapist, your group, or a supportive friend or family member. Tell them what happened and that you want to get sober again. There are several reasons for this. For instance, it moves things along if someone can help you make a plan and follow through.
Another reason is that it creates a higher level of accountability. Once you tell someone that you relapsed and that you want to get sober again, you feel a greater sense of obligation to follow through. Third, being open and honest makes a clear break from addictive behavior, which is typically evasive and deceptive. Coming clean about a mistake is a clear sign you want to make a real change.
Figure out the Best Way to Get Sober Again
Once you’ve reached out, the next step is to figure out the best way to get sober again. If you had more of a minor slip, like just drinking or using once or even a few times, you’ll probably be fine getting sober again without a medical detox. However, if the relapse was more extensive, you may need to consider whether to go through medical detox. Your doctor or addiction counselor can help you make that determination.
Analyze What Went Wrong
After you’ve addressed the emergency of drinking or using and you’ve gotten sober again, it’s time for some serious reflection. You want to understand exactly what led up to your relapse. Start by writing out a sort of narrative that includes where you were when you actually relapsed, who you were with, how you felt, what you were thinking about, and so on. Then, think about things more broadly. What was going on in your life at the time? Were you feeling depressed or anxious? Were you feeling unusually good?
When people relapse, it’s often days or weeks after they make a definite decision to relapse and they are just waiting for the opportunity. Do you remember when you made that decision? Was it around the same time the possibility first occurred to you or was it sometime later? Had you been sticking to your recovery plan? These are all important questions to ask if you want to better understand what happened. Also, don’t rely solely on your own memory. Get input from your therapist, your friends and family, and from your sober network.
Think About What You Still Have Going for You
One of the biggest challenges in getting over a relapse is the feeling that you have to start over again from scratch. In some ways, you do have to start over. You might have to detox again and you have to start again at one day sober. This matters because sobriety tends to get easier the longer you’re in recovery. You may feel like you’ve wasted a lot of time, money, effort, and will power.
However, in some important ways, you don’t have to start over. You know that you can make it through detox and stay sober for a while. You are familiar with some kind of recovery process, whether it’s participation in a professional treatment program, talking to a therapist, or going to 12-Step meetings. You may have identified and made some progress toward treating any co-occurring mental health issues. You may have something resembling a sober network already in place.
Write down an actual list of all the advantages you have this time that you didn’t have last time. Take it one step further and write down all the advantages you have in general. When you see all the things you have going for you, the prospect of “starting over” won’t seem quite as overwhelming.
Make a New Plan and Try Again
Finally, once you’ve gotten sober, analyzed your mistakes, and taken stock of your current assets, make a new recovery plan that incorporates what you’ve learned. This will be different for everyone. For example, you might realize that after a few months, you started cutting a lot of corners on your recovery plan by skipping meetings, not exercising, and so on.
Your new plan will have to focus on keeping you more engaged and less complacent, possibly by increasing your social support. Another common problem is that people have a rough time transitioning from an inpatient treatment program back to their normal lives.
Your revised plan might include repeating treatment but this time with a more gradual transition, such as stepping down to an outpatient program or sober living environment before heading home. Whatever the stumbling blocks were last time, and there may be several, create a plan for exactly what you will do if you encounter them again.
Relapse is unfortunately very common in addiction recovery, but it doesn’t have to be a disaster. Plenty of people relapse and go on to have a strong recovery. You don’t fail until you quit trying. At The Foundry, we know that recovery from addiction is never a straight line. We use a variety of proven methods to give our clients the tools they need to stay sober long term. For more information about our treatment options, call us at (844) 955-1066 or explore our website.
6 Common Reasons People Are Afraid to Get Treatment for Addiction
If you have a loved one struggling with a substance use disorder, you may feel incredibly frustrated that they won’t get help. Can they not see what drugs and alcohol are doing to them? Don’t they want to be happy? What’s important to understand is that your loved one may be miserable but they’re also afraid.
That may not be obvious since many people cope with their fear by becoming aggressive or disengaged but the fear is there. If you understand their fear, it can help you be more patient and supportive and you may ultimately have more success getting them into treatment. Here are some of the reasons people are afraid to enter addiction treatment.
They’re Afraid to Admit Having a Problem
It may be obvious to you and everyone else that your loved one has a problem with drugs and alcohol and you may believe it’s obvious to them, but denial can be powerful. Keep in mind that there’s no clear line when addiction begins. It’s a gradual process with a lot of gray area. That is to say, it looks very different from their perspective.
There is still a lot of stigma attached to addiction and when you admit to having a problem, you feel like you’re accepting membership in a rather dubious club. When you admit to having a problem, you also have to confront the possibility that you might need help, which leads to a bunch of new anxieties.
They’re Afraid to Give Up Control
One of those anxieties is giving up control. Often, people with substance use issues will accept that they have a problem but then insist on dealing with it on their own. They insist they are still in control, even though the most common symptoms of addiction include trying to quit but being unable to and not being able to drink or use drugs in moderation.
When you insist on doing it your own way, that’s usually an attempt to avoid the hard but inevitable aspects of recovery. They want things to change but they don’t want to be uncomfortable, which is really true of everyone. And in addiction recovery, there are plenty of opportunities to be uncomfortable.
They’re Afraid to Be Alone
When people imagine entering an addiction treatment program, they often picture some remote facility, not unlike a prison, where they’ll have to spend 30 to 90 days among strangers. In other words, they feel like they’re going to have to endure this ordeal alone.
While it’s typically true that people entering treatment don’t know anyone there, the loneliness will only last a few days at the most. The staff wants you to feel welcome and you may have a roommate.
Most importantly, good treatment programs know how important it is for clients to feel connected and supported and they facilitate that connection through group activities and group therapy. People often say they met their best friends in addiction treatment because it is a place where most of the people have experienced similar struggles.
They’re Afraid to Open up
Most people know that if they enter addiction treatment, they’ll have to talk to a therapist and participate in group therapy. This can be a frightening prospect. Men appear to be especially reluctant to seek help for mental health issues and talk about their feelings, but it can be hard for anyone.
Not only does it entail revisiting painful memories and emotions, but many of these experiences have been buried deep down for years or decades. Feelings of shame or a general reluctance to open up and be vulnerable can make someone want to avoid therapy entirely.
However, a good therapist won’t push a client to talk about anything before they’re ready. That often ends up being counterproductive. Eventually, most people discover that keeping things bottled up is more trouble than it’s worth. It’s often a tremendous relief for people to discover that their deepest, darkest secrets are not that uncommon and they no longer have to feel ashamed.
They’re Afraid of Living Without a Coping Mechanism
One of the most important things to understand about substance use disorders is that people typically start using drugs and alcohol for a reason and they continue to use them because they get something out of it. For example, at least half of people with substance use disorders have a co-occurring mental health issue, although they may not know it. Childhood trauma, abuse, and neglect are very common among people with substance use issues.
Although drugs and alcohol are a bad way to cope with emotional pain, they are the only coping mechanism many people have. When you say to someone, “You need to get sober,” they may be hearing you say that you want to deprive them of the one thing that makes life tolerable, even if it does cause other problems.
to replace unhealthy coping mechanisms with healthy--and more effective--ones. One reason therapy is such a central component of treatment is that it helps resolve many of the issues that drive substance use and teaches clients skills to cope with challenging emotions.
They’re Afraid to Disappoint You
Finally, many people resist entering treatment for addiction because they’re afraid of failure. Recovery can seem like an overwhelming challenge. They may have failed at it before, perhaps even several times. Failure is bad enough in itself but it’s even worse when other people are depending on us. What’s more, a lot of time, money, and effort goes into quality addiction treatment.
That adds up to a lot of pressure to succeed at a time when most people don’t feel equal to even the most mundane challenges. It’s important for them to know that sobriety is worth the risk of failure--even repeated failure, if necessary. Recovery never goes perfectly for anyone. There are always challenges and setbacks but you don’t fail until you quit trying.
There is plenty to fear when embarking on addiction recovery, but there’s even more to fear from not trying at all. People lose their money, their jobs, their families, and their lives to addiction, but they don’t have to. Some fears--such as the fear of being uncomfortable--are valid, but also an inevitable part of the process. The key to overcoming those is to realize the payoff is worth the price. Other fears, like being alone or having to live without a reliable coping mechanism are largely illusory. At The Foundry, we understand that getting help for addiction is a hard decision but we also know that quality addiction treatment changes lives. To learn more about our programs, call us at (844) 955-1066.
How Do You Choose a Good Addiction Treatment Program?
If you, or someone you care about, has finally realized drugs or alcohol have become a problem and it’s time to get help, congratulations, you’ve taken the first big step toward a better life. However, the next step--figuring out where to get help--can be incredibly challenging. According to the National Institute on Drug Abuse, there are more than 14,000 addiction treatment facilities in the US alone.
Some of them are excellent, many are mediocre, and a few are terrible. Treatment is a big commitment of time, money, and effort, so it pays to do your research before you commit. The following will at least help you narrow down the field of treatment options.
First, Assess Your Needs
Start by figuring out exactly what you need from treatment. It’s a good idea to start by talking to your doctor and therapist, if you have one. There are also independent consulting services that help people identify good treatment options. You may also ask for recommendations from your doctor, therapist, or people you know who have been through treatment. As noted above, be sure to research those recommendations thoroughly before committing.
Accreditation
One thing you definitely want to look for is accreditation. The two main accrediting agencies are The Joint Commission and The Commission on Accreditation of Rehabilitation Facilities. These are non-profit organizations that base accreditation on industry standards, client outcomes, and value. Typically, treatment centers will display these accreditations somewhere on their homepage.
Evidence-Based Methods
Evidence-based methods are the next big thing to look for. That means there is actually scientific evidence for the treatments provided. Just as you expect that any treatment administered by your doctor has been shown to be effective in clinical trials, you should expect that addiction treatment has some evidence supporting its effectiveness. Unfortunately, evidence-based practices are the exception rather than the rule among addiction treatment providers.
Some common evidence-based methods include cognitive behavioral therapy, or CBT, dialectical behavioral therapy, or DBT, family therapy, eye movement desensitization and reprocessing therapy, or EMDR, and motivational interviewing. There is also substantial evidence that wellness practices, such as a healthy diet and regular exercise significantly strengthen recovery.
Qualified Staff
The best available treatment methods don’t mean much unless there is a competent, experienced staff to administer them. Ideally, a program will have a doctor certified in addiction medicine as well as qualified nursing staff. There should be therapists with graduate degrees in psychology or social work, as well as qualified counselors. Common certifications for addiction counselors include LADC, LPC, CAC, and CCDP. There should also be experts in other areas, such as exercise and nutrition.
Works with Insurance
Most people entering addiction treatment will rely on insurance to help them pay for it. However, even if you’re paying out of pocket, you want to be sure that a facility works with insurers. Insurance companies want to know their money is well spent and typically don’t cover programs with poor outcomes. Good programs typically work with several different insurers.
Clean, Comfortable Facilities
Some programs try to sell you on their luxury facilities but that’s typically not what you want. It suggests that your money is going to amenities rather than treatment. Neither do you want facilities that are excessively spartan. That suggests low regard for clients and perhaps even cutting corners. You certainly don’t want facilities that are dirty or shabby. Look for the middle path--something clean and comfortable but not too fancy.
Individualized Treatment
Everyone has different needs in treatment and it’s crucial to find a program that tailors its treatment to the individual. There is no one-size-fits-all in addiction treatment. Patented methods and miracle cures rarely work. You want a program with flexibility, that can use a diversity of methods to meet your specific needs.
Equipped for Co-Occurring Disorders
Most people seeking help for addiction will have some kind of co-occurring disorder. At least half of people have a co-occurring mental health issue, such as depression, an anxiety disorder, ADHD, borderline personality disorder, and others that must be treated concurrently for recovery to last. Many people will also have medical issues, perhaps related to their substance use that will require special care. Be sure to ask in detail about a facility’s capacity to provide care for these issues.
Watch Out for Red Flags:
Lack of Rigor
As noted above, addiction treatment should be individualized. Even programs that provide individualized care know that not everyone is suited for their program. Quality treatment programs will want to be sure you or your loved one are a good candidate, that they can meet your needs and that you will do well in their specific environment.
Therefore, they should ask lots of questions about your addiction and medical history, ask to see your medical records and contact your therapist. Treatment centers are bound by the same privacy rules as hospitals, so don’t worry about sharing this information. However, if a program seems to take anyone who calls, it might be a sign that they don’t really care whether you are a good fit for their program.
Guarantees of Success
Addiction is a chronic condition and therefore inherently difficult to treat. According to the National Institute on Drug Abuse, between 40 and 60 percent of people relapse in the first year after treatment. Therefore, if a program guarantees a high success rate like 80 or 90 percent, you should probably be skeptical.
Some programs offer a guarantee in that you can return for free if you relapse after completing the program and that’s fine since they’re acknowledging the ongoing nature of addiction recovery. As with anything in life, beware of miracle cures.
Unsolicited Referrals
Finally, beware of generic addiction treatment services that don’t seem to have a physical location. These are often referral services who claim they will match you to an appropriate treatment provider but will really sell you to the highest bidder. You want to be doing your own research and making your own decisions as much as possible.
Choosing an addiction treatment program is one of the most important decisions you'll ever make. Treat it with the gravity it deserves. Don’t be afraid to ask questions. If you feel weird about a program or you feel like someone is being evasive, move on. There are plenty of fish in this particular sea and you should feel good about your final decision. At The Foundry, we know what a big decision this is and we want to help you make a good one. Call us today at (844) 955-1066 to ask us anything you want to know.
6 Common Thinking Errors that Worsen Anxiety
Anxiety is a common problem for anyone struggling with or recovering from addiction. The National Epidemiological Survey on Alcohol and Related Conditions surveyed more than 43,000 people and found that among people who had experienced an anxiety disorder in the past year, about 15 percent had at least one substance use disorder--about twice the rate of addiction as in the general population. And that didn’t include post-traumatic stress disorder, or PTSD, which is an even greater risk factor for substance use than generalized anxiety disorder or social anxiety disorder.
At the moment, most of us in the US and elsewhere are under lockdown to help slow the spread of the coronavirus, or COVID-19. If you are already struggling with anxiety, this only adds to the challenge, compounding uncertainty with boredom and isolation. Unfortunately, our own thinking is typically the biggest source of anxiety. The following errors in thinking may be making you more anxious than you need to be.
Trying to Eliminate Anxiety
The first thing to realize is that anxiety is a normal and useful emotion. You can’t eliminate it entirely, nor would you want to. Anxiety alerts us to danger and spurs us to prepare for upcoming challenges. People who never felt anxious left the gene pool a long time ago, which is why everyone feels anxious occasionally and as many as 30 percent of American adults experience an anxiety disorder at some point in their lives.
Trying to eliminate or avoid anxiety, ironically, just ends up making you more anxious. What does make sense is to think about anxiety--and things that make you anxious--rationally. When you do feel anxious, recognize that it’s just the ancient parts of your brain trying to protect you. Accept your anxiety for what it is--a feeling, a sort of warning signal. Then, try to figure out if the thing you are anxious about is really a threat or if you’re making it worse with faulty thinking.
Jumping to Conclusions or Predicting the Future
Worrying about the future is always an issue for people with anxiety issues because the core thinking of anxiety is always something along the lines of “Something awful is going to happen and I won’t be able to do anything about it.” At the moment, that kind of worry is both more concrete and widespread than normal. Right now, a lot of people have the same few worries--will they be able to keep working?
How long can they go without income? How long will we be quarantined? Will I or someone I care about catch the virus? And so on. It’s likely that most of us will face a challenge on one or more of these fronts but attempting to predict the future only makes you worry unnecessarily. No one knows what’s going to happen but when you think about it, the same has been true every day of your life.
When you have trouble with anxiety, you tend to imagine the worst possible outcome and assume that it is inevitable. In reality, the future is fundamentally unpredictable. All we can do is make sensible preparations right now and trust that we will find ways to meet challenges in the future.
Should Thoughts
Should thoughts come from a belief that you, other people, or the world should be different somehow and that it’s awful that they aren’t. When you apply should thoughts to yourself, the result is often depression, whereas applying should thoughts to other people and the world tends to increase stress, anger, and anxiety.
So, at the moment, a lot of people are thinking this quarantine is unfair, that they should be able to go to work, go out with friends, play sports, and so on. However, should is just a wall for you to beat your head against. It would be lovely if the world and other people conformed to our wishes but most of the time they don’t. Insisting they should, in the face of overwhelming evidence to the contrary, only makes you more miserable.
Black-and-White Thinking
Black-and-white thinking, sometimes called all-or-nothing thinking, is the idea that if an outcome isn’t exactly what you want, you shouldn’t bother. This is also sometimes called letting the perfect be the enemy of the good.
There are many ways black-and-white thinking can lead to anxiety. In our current situation, if you’re trying to figure out how to cope with being under quarantine, you may not bother with measures that can make you feel better if they aren’t perfect solutions. For example, many people have started doing therapy sessions and 12-Step meetings over Zoom and other online platforms. These are clearly not as good as in-person meetings, but they are considerably better than nothing.
Mental Filtering
Mental filtering is the habit of only seeing the bad things that happen. It’s a special case of the larger phenomenon of confirmation bias, which is when you only look for evidence that supports your current beliefs. When you do mental filtering, you’re only seeing evidence that supports your belief that something bad is going to happen or is already happening.
In times of crisis, it’s far too easy to focus on the negative, especially now, since all we see on the news is the rising death toll and the shortage of medical supplies to treat new patients. However, if you look for them, there are positive things too. As Mr. Rogers said, look for the helpers.
In addition to medical workers and people supplying critical goods and services, there are a lot of communities coming together to help each other and find ways to adapt. If you’re stuck at home, it might be a great opportunity to read, make art, or learn new skills.
Emotional Reasoning
Emotional reasoning is the belief that something is true because it feels true. It’s easy to fall into this trap when thinking about the future because ultimately, we don’t have much evidence to rely on. The central belief of anxiety--“Something bad is going to happen and I can’t do anything about it”--relies entirely on emotional reasoning. In reality, no one knows what’s going to happen; everything is a guess.
However, you may be able to refute the second part to some extent. Most of us have survived trying experiences. One thing you can do is to look back on those times and think, “If I made it through that, I can make it through this other thing I’m worried about--if it even happens.”
Anxiety is a common challenge for people recovering from addiction and right now is an especially trying time. Anxiety is normal and healthy, but our thinking often makes anxiety far worse than it needs to be. Learning to identify and change this faulty thinking is one of the main priorities of cognitive behavioral therapy, or CBT, and dialectical behavioral therapy, or DBT. It can be very hard to recognize your distorted thinking on your own and a good therapist will speed up the process. At The Foundry, we use CBT, DBT, and several other evidence-based methods to help our clients recover from substance use and co-occurring mental health issues. To learn more, call us at (844) 955-1066.
When Should You Consider Changing Therapists?
Therapy is an integral part of addiction treatment and most people will continue therapy, at least intermittently, throughout recovery. In an ideal situation, your therapist is your partner in mental health.
You work together to figure out what’s not working in your life and what to do about it. However, as with any relationship, your relationship with your therapist might not be very good or it may start out good and later fall apart. Here are some times you should consider finding a new therapist.
You’re Moving
Obviously, if you’re moving, you may have to find a new therapist. Consistency is important in therapy and if you have to drive an hour or more to appointments, it will probably wear you down eventually. However, geography is becoming less of a barrier to treatment these days.
Many therapists were already expanding to remote sessions and that number has probably increased dramatically, since, at the moment, we’re all under quarantine to slow the spread of the coronavirus. So if you like your therapist and you’re moving, see if remote therapy is an option. Otherwise, consider asking your therapist for a recommendation for someone who can see you remotely or who works in the area you’re moving to.
Unprofessional Conduct
Unprofessional conduct is definitely a sign you should consider switching therapists. It depends to some extent on how bad the conduct is. For example, breaching confidentiality or making sexual advances should make you dump your therapist right away. These behaviors are pretty rare, given that the vast majority of therapists genuinely want to help people and they depend greatly on their professional reputation.
Other forms of unprofessional conduct might include missing appointments, showing up late, or canceling appointments last minute. Sometimes these things are unavoidable, so it shouldn’t be considered unprofessional unless it becomes a pattern. Behaviors, like looking at their phone during your session, eating, or otherwise not paying attention, are also not encouraging. If you generally like your therapist but you’re bothered by these behaviors, it might be worth a discussion before moving on to someone else.
You Feel Like You’re Not Making Progress
You may get to the point in therapy where you feel like you’re not making any progress. Ideally, you will have set out some goals for therapy and some benchmarks so you can tell how you’re progressing, so it should be fairly obvious when you’re stuck. Another way you can tell you're stuck is if you feel like every session is the same.
You come in and complain about the same things for 50 minutes, then leave and nothing seems to change. Therapy can start to feel like a chore if you’re not getting anything out of it. If this happens, discuss it with your therapist. Perhaps you can change strategies or re-examine your goals.
Your Needs Change
Sometimes people find that they make a lot of progress in therapy at first and then somehow they get stuck. This is often because your needs change as you go. For example, maybe when you first started in therapy, your biggest challenge was coping with drug and alcohol cravings but as you got those under control, you found the biggest problem in your life was your relationships.
Yet your therapist keeps focusing on managing cravings and so you feel bored and stuck. Typically, your therapist will check in from time to time and make sure your needs are being met, but they are not mind readers. If your goals have shifted, you need to let them know. Usually, you will be able to refocus and work on your new priorities.
However, therapists, like everyone else, are better at some things than others. It’s possible your therapist was great at helping you deal with cravings but not so good at helping you improve your relationships. If that turns out to be the case, it may be time to look for a therapist whose strengths better match your needs.
You Feel Like You Can’t Speak Freely
If there’s one thing that’s essential in a therapist-client relationship, it’s that you should be able to speak freely. This is why confidentiality is so critical. You can’t be worried about whether your therapist is going to testify against you in court or blab all your secrets to their barber if you’re going to share what’s really bothering you.
However, confidentiality isn’t the whole issue. If you feel like your therapist is judgmental or critical, it can be just as hard to speak openly, as if doubting their discretion.One skill every therapist should have is non-judgmental listening. As a client, you should feel heard and validated.
That doesn’t mean your therapist has to approve of everything you say or do, just that you shouldn’t be made to feel like a bad person. However, we all have our prejudices and sore spots. It’s not always possible for your therapist to refrain from judgment. If you raise the issue and it doesn’t improve, it might indicate that your therapist isn’t the best person to help you with your particular issues.
Your Therapist Has Boundary Issues
Healthy boundaries means you protect what’s important to you and you respect what’s important to others. A good therapist might give you suggestions but they shouldn’t try to control you, tell you what to do, or otherwise violate your autonomy.
Nor should they be too familiar. While you should feel like you can be open with your therapist, your therapist is not your friend. If they share too much about their personal life or try to have a relationship outside of therapy, it signals a lack of boundaries and you may want to find someone else.
It’s important to keep in mind that it can take a little while for a therapeutic relationship to develop. It may take several months for you to feel comfortable opening up and it may take that long for your therapist to get a clear picture of your background and needs. For those reasons, it’s always better to talk it over first if you are not happy with the way therapy is going. It’s usually better to fix a problem if it can be fixed rather than start over with someone new. However, some problems just can’t be fixed, at which point, you should just move on. At The Foundry, we know that mental health is a key aspect of a strong recovery and we use evidence-based methods to treat substance use disorders and co-occurring mental health issues. To learn more, call us today at (844) 955-1066.
How to Be Optimistic When Recovery Is Hard
Optimism is a good quality to have in addiction recovery and in life. Studies have shown that more optimistic people have better relationships, earn more money, and enjoy better health. If you’re recovering from a substance use disorder, a bit of optimism in challenging times can make the difference between pushing through and throwing up your hands and pouring a drink.
Unfortunately, optimism doesn’t come naturally to everyone, especially to anyone who is at a low point in life. There is even some evidence that optimism has a genetic element. Even if you’re not a naturally optimistic person, you can learn to be more optimistic. Try the following if you want a more positive outlook.
Imagine the Best Outcome
Most of us spend a lot of time thinking about what we don’t want. We don’t want to be in pain, we don’t want to be poor, we don’t want to be unhappy, and so on. However, when we fixate on what we don’t want, our focus is essentially negative. Not only are we preoccupied with the fear of a certain outcome, we unconsciously move toward it. For example, you have probably had the experience while driving, riding a bike, or even walking of being distracted by something by the side of the road and then realized you veered in that direction without even noticing. The same can happen with more abstract things.
Instead, focus on what you do want. Don’t try to avoid getting dumped; focus on making your relationship good. This leads to better outcomes and makes you more optimistic. There are a number of ways you can do this. One is to wake up in the morning and ask yourself, “What would this day look like if everything went perfectly?” That will make it much easier to get out of bed. A more in-depth exercise is to spend a few minutes once a week writing about what your ideal life would look like in five or 10 years.
Record the Positives
Whereas imagining the best outcome looks to the future, writing down the positives looks to the past. We are mostly hardwired to notice threats and other unpleasant things because that helps keep us alive. Unfortunately, it also makes us unnecessarily gloomy. One way to push back against that tendency is to write down good things that happened during the day or week.
There are two similar exercises that can help with this. The first is the “three good things” exercise. Each night, before you go to bed, write down three things that went well and why they went well. The other exercise is the gratitude journal. Write down some things you were grateful for that day, either grateful to someone in particular or just in general. They can be big or small. Doing this regularly will make you more attuned to the good things in your life and the people who support you.
Look for the Silver Lining
In a sense, all of optimism is about finding the good in any situation. This is often challenging, especially if you’re prone to depression or anxiety and especially if you are under stress. One trick you can use is to tell yourself, “This situation is completely terrible, but if I had to find something good in it, it would be this.”
For example, most of us are currently in lockdown to slow the spread of the coronavirus. Thousands of people have already died from it, many more have lost their jobs, and all of our lives have been disrupted. This situation is completely terrible, but if you had to find something good about it, you might say that it gives you time to work on some projects you’ve been putting off for a while, it gives you more time to spend with your family, it helps to clarify your priorities, it brings out the best in people trying to help, and so on. This is not an exercise in ignoring the bad; it’s acknowledging the good as well.
Notice Your Thinking Style
Much of our pessimism is caused by faulty thinking. For example, you may think you know for sure that something will have a bad outcome, when in fact, no one really knows what will happen. Or you might think that since you failed at something in the past, then you will fail at it in the future when, in reality, most of us get better with practice and increase our chances of succeeding in the future.
Research on optimism has discovered a common thinking pattern among more optimistic people: they tend to believe their failures are temporary and based on external circumstances while believing their successes are permanent and based on their intrinsic qualities. Pessimists tend to believe the opposite.
In reality, all of our successes and failures are partly down to our own talents and partly down to external circumstances but since we can never know for sure to what extent each of those contribute, it’s more useful to assume that your failures are circumstantial and your successes are because of you.
Make Friends with Positive People
Finally, make friends with positive people. We tend to pick up on the habits of the people we spend the most time with. If your friends are optimistic, you will likely become more optimistic. That’s not to say you should ostracize anyone who complains. We all have bad days. However, if you have a friend who always complains, plays the victim, and expects the worst possible outcome, this might be a good time to socially distance yourself from that person.
It’s important to remember that optimism isn’t the naive belief that everything is great; it’s the awareness that even when things are really bad, they are almost never comprehensively bad and it’s possible, and even likely, they will get better. A pessimist will give up right away but an optimist will try. Even if they don’t achieve a perfect outcome, they will often achieve a better outcome. At The Foundry, we believe that true recovery from addiction is about living a happier, more fulfilling life. We use evidence-based methods to give our clients the skills they need for a long recovery. To learn more, call us today at (844) 955-1066.
How Do You Find a Good Therapist?
If you are recovering from a substance use disorder or even just considering getting help, a good therapist should be part of your foreseeable future. Substance use issues are rarely just about drugs and alcohol. They are almost always embedded in a nest of trauma, mental health issues, dysfunctional relationships, and other unhealthy behaviors.
Just trying to abstain from drugs or alcohol without addressing these other issues is difficult and typically short-lived. If you have been through a treatment program already, finding a good therapist is an excellent way to stay on track and work on applying the lessons of treatment to real-life challenges.
Even if you don’t see your therapist regularly at some point, it’s helpful to have someone to call when things get tough. However, the task of choosing a therapist is not that simple. If you live in a mid-sized city, there are likely hundreds of options. And now that more therapists are holding remote sessions, you have even more choices. The following are some ways you can find a therapist you like.
Ask for Recommendations
Asking for recommendations is a good place to start. There are several ways to go about this. Probably the single best way is to ask a therapist. Therapists know each other, know what their colleagues specialize in, know their treatment styles and personalities and, most importantly, know who to avoid.
The best situation is if you have a friend or relative who is a therapist because they know you and can better match you to someone you might work well with. However, if that’s not an option, you probably know someone who is in therapy.
If they like their therapist, you might contact them and ask for recommendations or have your friend ask. You might even consider seeing your friend’s therapist. It doesn’t hurt to put them on the list. Keep in mind, though, that therapists have rules about conflicts of interest, so your relationship to the person will affect whether you can see the same therapist.
Another possibility is to ask your doctor for a recommendation. This has the particular advantage of allowing you to describe your needs in some detail without worrying about confidentiality. However, it’s also important to make sure your doctor’s recommendation is based on personal knowledge and they’re not just picking a name off a list. When asking for recommendations, always ask for two or three names so you have some options.
See Who Your Insurance Covers
If you’re paying out of pocket, this isn’t quite as important, but if you’re relying on insurance to pay at least some of the cost of therapy, then this will narrow down your options to some degree, depending on your insurance. If you can afford it, it might be worth it to pay out of pocket even if you do have insurance. That way, you’ll be making your decision based on who you really think is best, not based on who is willing to accept your insurer’s rates.
Look Online
There are several online listings of therapists. The most comprehensive is on the Psychology Today website. There, you can narrow down your choices by location, issues, type of therapy, insurance, and other factors.
Not everyone is listed in these directories but you can usually find several strong candidates. Their profiles often link to their professional websites so you can get more info. Do not look on Craigslist for a therapist.
Check Cut a Few Before Committing
It may be tempting to just commit to the first therapist who looks like a good fit. However, there is sometimes a huge difference between a good fit on paper and a good fit in person. Start by calling or emailing a few promising candidates.
See if you can do a 10 or 15-minute consultation. This should give you a pretty good idea if this is someone you feel comfortable talking to and has a therapeutic style you feel good about. Doing this over the phone instead of coming in for a whole session makes you feel less committed to a particular therapist.
Ask About Their Specialization and Experience
When you email, or during your initial consultation, be sure to ask about their background, their education, and their experience with your particular issues. Where they were educated is not nearly as important as their relevant experience. This is especially important because most people struggling with substance use issues will need a therapist who specializes in addiction and something else.
Most therapists will list depression and anxiety disorders among their areas of expertise, since these, by far, affect the most people. However, you should be able to get a sense of their specializations--whether they primarily treat children or adults, families or individuals, and specific issues like addiction, PTSD, sexual abuse, and so on. Beware of therapists who claim to be experts in everything.
Ask About Their Approach to Treatment
Different therapists have different treatment philosophies. Some are happy to use whatever works while others are more orthodox. Most therapists these days rely heavily on cognitive behavioral methods but there are still some practicing psychoanalysts. More therapists are now incorporating things like mediation, exercise, and healthy eating into their treatment.
Some have a more religious or spiritual bent while others pay close attention to the science. Ask open-ended questions like, “How would you describe your approach to treatment?” The more research you do beforehand, the better questions you can ask.
Ask About Price
If your insurance covers a therapist, ask about price anyway. Insurance is still very dodgy about covering mental health. Even if a therapist is in-network, you may end up having to pay for sessions exceeding a certain amount per year. In other words, in October, you might discover that your insurance has paid for all the sessions they’re going to pay for that year and you’re on your own for November and December.
Or your therapist may drop your insurance, meaning you have to pay out of pocket if you want to continue working with them. Either way, it’s best to know what it might cost you and decide accordingly. Often, therapists will work on a sliding scale, so ask about that before you decide you can’t afford to work with a particular therapist.
For some people, a good therapist is all they need to change their substance use habits. For others, a therapist can help them make the often difficult transition from treatment back to regular life. For anyone with co-occurring mental health issues, a good therapist is crucial for maintaining recovery. Ask for recommendations, do your research, ask questions, and take your time deciding. There are many good therapists out there but there might not be many good therapists for you. At The Foundry, we know that good mental health is the core of a strong recovery. That’s why we use a variety of evidence-based methods to help our clients address co-occurring mental health issues. To learn more, call us today at (844) 955-1066.
Six Common Misconceptions About Addiction Treatment
In recent years, the media has paid a lot more attention to issues related to addiction and treatment because of the opioid crisis. Despite this increase in attention, many myths and misconceptions about addiction, treatment, and recovery persist. These misconceptions can stand in the way of people getting the help they need. The following are some of the more common misconceptions around addiction treatment.
“You have to hit rock bottom before treatment will work.”
One of the most persistent myths about treatment and recovery is that you have to hit rock bottom before you can recover from a substance use disorder. The biggest problem with this myth is that there’s no guarantee someone will hit bottom before they die of an accident or overdose. In 2018, more than 67,000 people died from drug overdoses, and each year, about 88,000 people die from alcohol-related causes.
While a rock-bottom moment may help convince someone to get treatment, it’s not the only thing that can. For example, about 120,000 people go through drug courts each year and those who do are far less likely to reoffend than people who just go to jail; indicating that treatment can be effective even if you don’t really want to go. What’s more, interventions are typically successful at getting people into treatment if they’re led by experienced interventionists. The truth is that most people who enter treatment are ambivalent about getting sober and they typically feel more motivated as treatment progresses.
“Treatment is for rich people.”
With so many news stories about celebrities going to rehab, it’s easy to associate addiction treatment — especially residential treatment — with the rich and famous. In reality, even inpatient treatment is more affordable than most people realize. In fact, the less luxurious treatment centers often offer better value, since more of your money goes to treatment rather than amenities.
Beyond that, there is a spectrum of care for addiction, starting with counseling or other outpatient services on one end and inpatient treatment on the other. Most people can afford some level of treatment, especially now that there are more ways than ever to pay for treatment. Most insurance companies will pay for at least a portion of treatment, and the recent SUPPORT Act has made more federal money available for treatment. Before you assume treatment is out of reach, call a few programs and see if they can help you pay for it.
“All you really need is detox.”
Since detox is the first really big barrier many people see standing between them and sobriety, they assume that if they could just get past that, then the rest of recovery will be easy. However, that’s typically not the case. Most people’s addictive behavior is driven by something else, such as a mental health issue or trauma. Until these are resolved or brought under control, any attempt at recovery is likely to be difficult and short.
A strong recovery typically entails addressing any mental health issues, creating healthy lifestyle changes, and connecting with a strong sober network. A good treatment program can help you get a good start on these tasks in a short time.
“If treatment didn’t work the first time, it won’t work the second — or third — time.”
Addiction is a chronic condition, and it often takes years of trying before recovery finally sticks. According to the National Institute on Drug Abuse, between 40 and 60 percent of people who get treatment for a substance use disorder relapse within the first year. However, just because treatment didn’t stick in the past doesn’t mean it won’t in the future.
While it may feel like you have to start over after a relapse, you’re actually starting from a better position than you did the first time. You are already familiar with the recovery process, you probably have some kind of sober network, and you have some new mistakes to learn from.
What’s more, not all treatment programs are the same. If you didn’t succeed with treatment in the past, it could be the program wasn’t great or it wasn’t well suited to your needs. You might do better in a different program. Or, if you liked the program, you might benefit from spending more time there. You have not failed until you give up.
“You can’t get treatment when you have a job or family to worry about.”
A lot of people feel like they can’t get addiction treatment because they have family or work obligations and they can’t just drop everything. While you do have to put life on hold to some extent to enter inpatient treatment, it is worth it for some people. If that’s just not possible, there are treatment options that allow you to live at home and work while still getting treatment — there are mutual-aid programs like AA and NA, you can talk to a therapist, you can get outpatient services, or you can enter an intensive outpatient program. Most treatment options don’t actually require you to go live in the facility for 30 to 90 days. Find a treatment option that works for you.
“After treatment, your addiction is cured.”
Too often, people assume that once they go through treatment, they’re set for life. Unfortunately, it doesn’t work that way. As noted above, addiction is a chronic condition that most people will have to manage for life. Treatment is a great way to get away from an unhealthy situation, learn some crucial recovery skills, start treating any mental health issues, begin creating some healthy lifestyle habits, and forming social connections.
The first challenge comes after you leave, since many people have trouble making the transition back to regular life. This is why follow-up care, stepping down in treatment intensity, finding a local 12-Step meeting, and possibly even arranging a sober-living situation are often helpful for making the progress you made during treatment carry over into regular life.
There are many misconceptions about addiction treatment; those mentioned above are among the most common. Overcoming addiction is complicated and personal. There is no one-size-fits-all, and it often takes years of persistent effort for recovery to last. At The Foundry, we know that a lot goes into a strong recovery. We use multiple modalities to provide individualized care. For more information about our treatment options, call us today at (844) 955-1066 or explore our website.
What Can You Do to Help Reduce the Stigma of Addiction?
Because of the opioid crisis, the public has been more well-informed in recent years about addiction. Most of us know someone who has been affected by opioids in some way, and that tends to force us to examine our assumptions about addiction and who becomes addicted. Despite this progress, there is still a long way to go. For example, a 2018 poll found that while a slim majority of Americans now believe that addiction is a disease that requires treatment, many people still hold inaccurate views about addiction and biases against people who struggle with substance use disorders.
For example, 44 percent of respondents said they believe opioid addiction results from a lack of willpower or discipline and fewer than 20 percent said they would be willing to closely associate with someone with a substance use disorder. Clearly, the stigma of addiction is real, and it is often a factor that makes people reluctant to seek treatment. The following are some things you can do to help reduce the stigma of addiction.
Educate yourself about addiction.
You can’t help others if your own beliefs are wrong or outdated. There are many resources available online, including information from the Centers for Disease Control and Prevention, the National Institute of Public Health, and the National Institute on Drug Abuse. Organizations such as AA, NA, and SMART Recovery also offer a lot of free literature online and at meetings. Additionally, there are many excellent books about addiction, including In the Land of Hungry Ghosts, by Gabor Mate, High Price, by Carl Hart, and Unbroken Brain by Maia Szalavitz.
Addiction science is relatively new and experts disagree, even on certain fundamental details. Therefore, it’s a good idea to get some different perspectives. However, most experts agree on several points about addiction. First, it seems clear that genes account for about half your addiction risk, so if you have a parent or a sibling with a substance use disorder, you are at greater risk.
Second, addiction is far more common — between two and five times as common — among people with mental health issues. Third, trauma and adverse childhood experiences significantly increase your risk of addiction. The more you know about addiction, the more you can help circulate accurate information and prevent the spread of misinformation.
Beware of stigmatizing language.
It’s important to pay attention to how you communicate about addiction both in speech and writing. You want to especially be on guard against stigmatizing and dehumanizing language. Never use words like “crackhead” or “junkie.” It’s also important to beware of more subtle stigmatizing language. Just calling someone an “addict” is stigmatizing and it’s still fairly common in media coverage, even sympathetic media coverage. Similarly, “substance use disorder” is preferable to “substance abuse.” Stigmatizing language reduces someone to a label rather than recognizing that a real person is struggling with a real problem.
When you talk about addiction or someone with a substance use disorder, imagine that it’s your friend, sibling, parent, or child and don’t say anything you wouldn’t say about them or to them. It’s possible that even in a small group of friends, someone in your company might have a substance use issue that you don’t know about. Remember that addiction is a tragedy, it happens for reasons that are mostly beyond your control, and it can happen to anyone.
Correct misinformation when you hear it.
While paying attention to your own language is a good start, it’s also helpful to correct misinformation when you hear it. If someone uses stigmatizing language or repeats false information, correct them. Most of the time, people just don’t know any better and they’re just repeating what they heard somewhere. When you contest wrong information, you might change the mind of the speaker, and you will certainly reach the listeners, as well. They might not otherwise know about alternative viewpoints.
Don’t just limit yourself to correcting misinformation you hear in person. When you see stigmatizing language or stories in the media, either in news stories or fictional representations, say something. Often, these sources prefer to be fair and simply aren’t aware of their mistakes.
Support treatment over punishment.
One of the biggest ways addiction stigma matters is that public opinion affects public policy. If people believe that individuals with substance use disorders are dangerous criminals who chose addiction, they are likely to favor punishment over treatment and resent public money being used for harm reduction and treatment.
However, people who are more informed know that the scientific evidence supports treatment and harm reduction. For example, drug courts give people the choice of treatment or jail and those who choose treatment — which is most — have much better outcomes.
Since so many people have now been personally affected by the opioid crisis, most politicians are pretty reasonable in their attitudes toward addiction these days, but there are still some who hold to the old punitive view. Support politicians at every level who advocate for treatment over those who promote punishment, and make sure your representatives know your views on addiction.
Share your experiences with addiction when appropriate.
Finally, when appropriate, consider sharing your own experiences with addiction and recovery. Addiction largely remains an invisible problem and people often don’t even realize when a close friend or relative is struggling. This allows many negative stereotypes to persist. Sharing your own experience can put a real face on addiction and it might encourage someone to seek help if they know they aren’t alone.
The stigma of addiction remains a real problem. Not only does it discourage people from getting help, but it makes people feel less than; it makes them feel more ashamed when they are already struggling. By educating yourself, correcting errors when you hear them, and being open when possible, you can do your part to fight the stigma of addiction. At The Foundry, we know that addiction is something you go through, not something that defines you. We give our clients the tools they need to be resilient and live more fulfilling lives. To learn more, call us today at (844) 955-1066 or explore our website.
