Whether people are being dishonest about whether they have been exercising, eating healthy, or taking their medications as prescribed, many are not honest with the professionals that they have put their trust in to provide health care. Disclosing drug or alcohol abuse is no different, and if anything, it adds an additional level of anxiety for patients. It’s understandable to feel vulnerable when self-disclosing substance abuse with a primary care provider as many individuals fear judgment, being reported, or receiving mistreatment.

However, it is crucial to be completely honest with your doctor about how much you are drinking or if you are abusing any drugs. This will not only help you receive effective treatment, but may save your life.

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Why Are People Dishonest About Substance Use?

Before discussing why it is a good idea to be honest about substance use with your doctor, let’s review why individuals may be dishonest in the first place.

In a recent study published in JAMA Network Open, researchers explored why some patients are not telling the truth to their healthcare providers. Their findings included:

• 82% of patients identified as not wanting to be judged, stigmatized, or lectured.
• 76% of patients said they didn’t want to know that what they were doing was harmful.
• 61% of patients said they were embarrassed.

The study also found that people were more willing to be honest about their mental health symptoms to an online bot than a human face-to-face. Beyond what the study found, there are other reasons why an individual may not be honest about their substance use history with a primary care provider.

Abusing drugs or alcohol adds additional patient motives for dishonesty. Some patients said that they:

• Did not want their substance use included in their medical record.
• Feared mistreatment and not getting or receiving fair medical treatment.
• Did not want to come across as difficult.
• Feared being reported to some authority or agency.
• Are not ready to admit their substance misuse.
• Did not want to take up more of the doctor’s time.
• Disagreed with the treatment recommendation.
• Did not understand what the doctor was saying.
• Failed to comply with the recommended treatment plan.
• Did not want help.

Consequences Of Dishonesty

For some of the reasons stated above, it is understandable why some people find it difficult to be honest about their substance use with their primary care provider. However, not being truthful about substance use can have significant implications and consequences on your health ranging from mild to potentially fatal. 

For example, suppose the initial assessment of a patient identifies the incorrect problem because the patient did not disclose their substance use history. In that case, this inaccurate assessment could lead to misdiagnosis and mistreatment (e.g., incorrect medications, wrong treatment plan), causing ineffective results and wasting money and time.

Here are a few examples of these implications:

• Substance use history is directly related to your medical treatment. While this is something that people often do not want to disclose when they are admitted to the hospital, not disclosing substance use could create more health problems. For example, if you’ve been using Cocaine and are having a heart attack, certain standard treatments might actually make it worse.
• Common mild to moderate symptoms of withdrawal from alcohol and Benzodiazepines can feel like anxiety symptoms and can even lead to panic attacks. Sometimes people obtain a mental health therapist or psychiatrist or inform their primary care provider of their symptoms without sharing information about their substance use. Not disclosing one’s substance use history can lead an individual to endure potentially ineffective treatment. Withdrawal from alcohol or Benzodiazepines can cause seizures, convulsions, and strokes, and withdrawal symptoms can be potentially fatal if not medically treated.

• Specific drug interactions can be harmful. Some combinations make the medications stronger or weaker; some can even cancel each other out so they become ineffective.
• If you are admitted to the hospital for an overdose, it is imperative that you share with your doctor exactly what substance you took so they can administer the proper medication to save your life.

How To Be Honest About Substance Use With Your Doctor

While being honest with your primary care provider may feel difficult, remembering the following things might make it easier:

Doctor-Patient Confidentiality:

First, you don’t have to worry that disclosing your drug use to your doctor will get you in any legal trouble. Your doctor is bound by confidentiality and can’t release your information to a third party without your permission per federal law. Additionally, a prosecutor can’t call your doctor against you in a legal trial.

Teamwork:

The relationship with your doctor works best if you can collaborate and work as a team for your treatment. 

Resource:

Your doctor may be able to provide objective feedback about the severity of your substance use and make referrals to specialists to determine the level of care that you need. 

No Surprises:

It is likely that your doctor has spent many years or decades tending to a wide variety of needs for their patients. While you may feel like your situation is too difficult or unique for a doctor to deal with, they have likely treated similar cases in the past.

Time For A Change:

If you do not feel that you can be honest with your primary care provider, it may be time for a new doctor. It is imperative that you feel comfortable and supported by your primary care provider.

Tests:

Even if you do not disclose your substance use, your blood work and urine can indicate a high possibility of substance use.

Honesty:

To ease your anxieties about being honest about your health, you can think of your primary care provider as a scientist simply collecting data. They need to have honest answers from you in order to assess and treat the presenting concern accurately and effectively.

Put Your Health First

Disclosing substance abuse to your health care providers is imperative to effectively tending to your health. Not being honest with your primary care provider can have serious implications and consequences. Find a compassionate and knowledgeable doctor that you can trust and be honest with about your substance use history.

If you are struggling with drug or alcohol abuse, your doctor may recommend that you seek professional addiction treatment. This is meant with your best interest in mind so that you can work towards living a healthy and fulfilling life.  

If you or a loved one has an addiction and are ready to find a rehab, contact a treatment provider today to discuss treatment options.

The post Why It’s Important To Be Honest About Substance Use With Your Doctor appeared first on Addiction Center.

When we take a look a look around, we cannot escape the fact that there are many things happening in our lives, homes, communities, states, countries, the world, and our planet that are having an effect on us. It can often be difficult to manage stress.

In my 30 years as a substance abuse counselor, life recovery coach, employee assistance professional, and corporate trainer, I have never seen such a dramatic collective increase of stress, anxiety, and depression.

Building resilience is one effective way to improve symptoms related to these mental health concerns.

Merriam-Webster’s dictionary defines resilience as, “An ability to recover from or adjust easily to misfortune.” Most people think of resilience as the ability to bounce back after adversity or a stressful situation.

As resilience research has evolved, we have come to understand that resilience is the ability to successfully adapt and effectively cope in the face of adversity such that recovery is beyond bouncing back or “surviving” to an improved state of being or “thriving.”

The experience of stress, anxiety and depression is not only emotional but also physical and physiological. Learning healthy ways to cope and manage has never been more important. This article provides practical and healthy suggestions for building resilience by managing symptoms related to stress, anxiety, and depression.

23 Actions You Can Take Today

1. Do a physical activity for at least 20 minutes, 3 to 4 times a week.

Taking a walk, dancing to your favorite playlist, cycling, roller skating, yoga, swimming, carefully going up and down stairs, or jumping jacks are a few options. Our bodies have a natural desire to relieve or release stress-related hormones, like cortisol, adrenaline, and norepinephrine. Doing a physical activity, regularly and consistently, releases stress hormones versus having them build up inside in our body which can lead to toxicity and stress-related illness. It also increases “feel good” chemicals like endorphins, serotonin, dopamine, and stress neutralizing chemicals like oxytocin.

2. Spend time in the sun to re-energize.

The sun increases Vitamin D, a necessary nutrient to boost immunity, bone health, and improve cognition and symptoms related to depression.

3. Body of water.

Try looking at a lake or pond, laying on the beach, swimming, or being on a boat. Stay in the present by focusing on what you are experiencing through your senses (What do you see, hear, smell, and feel?). This is a mindfulness practice that can quiet your thoughts by shifting your focus.

4. Take a bath or foot soak with Epsom salt (minimum 20 minutes).

The magnesium in the salt will help to ease muscle tension and promote sleep. Add an essential oil like lavender to boost results.

5. 4-7-8 Breathing.

This breathing technique has been scientifically proven to decrease symptoms of stress, anxiety and help with sleep if practiced regularly. Proper form is important: Sit up straight or lay down on your back. Start with a 4 second inhalation through your nose. Keep your shoulders and chest down and expand your belly with air; this is called diaphragmatic breathing. Hold for 7 seconds, then exhale through an open mouth for 8 seconds. Do 4 repetitions at least once a day. Doing a breathing exercise increases oxygen in our blood and decreases a build of carbon dioxide.

6. Drink chamomile tea.

Chamomile tea can naturally promote sleep and help with relaxation.

7. Limit caffeine, Nicotine, and sugar.

These chemicals have a stimulating effect.

8. Unplug to recharge.

When we see and hear too much fear-provoking or violent information (news and social media) it causes the release of stress hormones. Just as your phone needs time to recharge, so do we. Disconnecting by taking a digital detox each day can help you manage stress, sleep better, and spend time doing other activities.

9. Listen to music.

Happy, soothing, dancing, or sing-along music. Listening to the right kind of music can improve our mood.

10. Do some gardening.

Whether it’s pulling weeds or planting seeds, both can be helpful in relieving stress.

11. Release oxytocin.

Oxytocin is a chemical that neutralizes stress hormones. Release it by laughing, hugging a loved one, eating chocolate, and petting a pet.

12. Meditation, used for thousands of years, is very effective to help you center and relax.

There are many free apps and videos for beginners. Put your earbuds in and limit distractions. Beginner meditations are less than 15 minutes. Developing a regular meditation practice will give you a few minutes of mental rest.

13. Try a weighted blanket.

Adding heaviness to you comforter or buying a weighted blanket can help ease anxiety, manage stress, and promote sleep.

 14. Use essential oils or candles.

Lighting a scented candle or diffusing essential oils like lavender, ylang-ylang, and chamomile can promote relaxation and take the edge off nerves.

15. Focus on gratitude.

When negative thoughts become overwhelming, focusing on gratitude can help to neutralize them. Write a daily gratitude list of 5 things you are thankful for (try to make them different each day).

16. Grounding technique.

While there are many others, the Five Senses technique is a common grounding technique. In this exercise, you’ll identify 5 sights, 4 sounds, 3 physical sensations, 2 smells, and 1 taste (say them out loud). This increases awareness of your surroundings and can make you feel more present and connected versus future focused which often increases anxiety.

17. Practice progressive muscle relaxation technique.

Tighten and relax muscle groups in your body from head to toe. For example, starting with your forehead, tighten and squeeze your facial muscles, hold for 10 seconds (breath in and exhale) and release, then work your way down your body (shoulders, biceps, triceps, hands, etc.).

18. Clean and organize.

Cleaning a drawer, closet, or room exerts energy and relieves stress. The result helps us to feel accomplished, have clearer thoughts, and feel at peace.

19. Sound therapy.

Listen to white noise, rain, ocean waves, or the song of a singing bowl. All of these can be found with a search online. Find one that is soothing and relaxing.

20. Use a heated a blanket.

If you don’t have a heated blanket, you can put a towel, robe or blanket in the dryer for 15-20 min. Take it out and wrap yourself in it like a warm hug. Feel your stress melt away.

21. Herbal Supplements.

Talk with your health provider about taking natural herbal supplements: St. John’s Wort (depression), or Ashwagandha (managing stress and anxiety), melatonin (sleep), or valerian root (stress and anxiety).

22. Find your words.

Check out an online resource designed to make it easier to open up about mental health and empower more people to ask for help, take action, and support others like FindYourWords.org

23. Shift your focus.

Remember that your peace of mind can be determined by your point of focus. What you chose to focus on will determine how your feel. Focus on positivity, health, and healing.

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Help Is Always Available

24/7 hotlines are always available to you. Access the National Suicide Lifeline at 1-800-643- TALK (8255) or the Anxiety/Panic Disorder Information Hotline at 1-800-64-PANIC (72642). To get in touch with someone to discus rehabilitation options for substance abuse or mental health disorders, call a treatment provider for free here.

The post 23 Tips For Building Resilience And Managing Stress appeared first on Addiction Center.

A study in 2019 published in the National Library of Medicine found that gaming addiction positively correlated with depression, loneliness, and social anxiety especially in the young adult population. They also reported that young adults addicted to video games showed increased depression and anxiety and felt more socially isolated. Males were shown to be more negatively affected than females and were also more prone to isolate and withdraw.

Some say this phenomenon as a bit of the “chicken and egg” scenario. In other words, do depressed young adults gravitate to isolating behaviors like gaming, or do otherwise well-adjusted young adults get so immersed in the gaming culture that it eventually pulls them out of circulation with their friends and family? The answer is likely both.

While many depressed individuals look for any number of ways to get a dopamine hit for their thirsty, isolated minds, a growing number of young adults are finding that the more screen time they engage in, the less likely they are to develop relationships and can begin to interpret their virtual screen worlds as their social networks. The invention of characters to hide behind, virtual worlds to explore, and the lack of any external realities to distract us makes an inviting place to immerse oneself, especially if school, relationships, and life in general becomes too overwhelming.

Young Adults Seeking Help For Video Game Use

In the last three months I have had several young adult males come to me with nearly the exact same presenting circumstances. Friends, classmates, Greek life, and anything else many college students find stimulating were simply unwelcome distractions for these young men. Statistics show that we are in a time of unprecedented levels of depression and anxiety. While COVID-19 and the culture wars can take their share of the blame, much of our growing emotional exhaustion is trying to find connection and emotional satisfaction in areas that we are not designed to stay in long-term.

Whether it is the comparative thinking brought on by staying saturated in social media, or the dopamine saturation of a day of gaming alone the result is a residual anxiety once the dopamine rush subsides, and we are left with our empty relationship tank leaving us more depressed and anxious than we were before we started. Ultimately, the behaviors we are engaging in to mask the depression and anxiety are in fact exacerbating it.

Recovery Plan For Video Game Addiction

Below is a synopsis of a general recovery care plan including abstaining from gaming/technology devices for a 30-day period. This plan (along with neurofeedback and regular therapy sessions) has been very helpful in breaking the cycle of the unwanted isolation and thereby diminishing the presenting depression and anxiety. We would stress that this plan is NOT a punitive exercise whatsoever. This is to be thought of as a cleanse or a “detox” so that the devices can be introduced again later. This 30-day period is meant to give undistracted opportunity to develop a “self” apart from video games and/or character role playing and allow the brain to reset.

Our three main objectives in the first 30-day period are establishing habits around Structure, Activity, and Connection.

Structure

A consistent bedtime and wake up time daily. Having a flexible but working daily routine which includes intentionally setting three small goals you would like to accomplish each day (one thing from each category of structure, activity, or connection). A healthy diet of regular mealtimes is important. Setting a daily timeline to accomplish small tasks is also recommended.

Activity

Some type of daily exercise, even simply walking for 20-30 minutes outdoors, experiencing something that requires movement for at least a half hour is a great start. Engage in something enjoyable that doesn’t require technology, i.e., boardgames with family, creative artistic endeavors, music, something that brings joy and stimulates the prefrontal cortex. The endorphins that the brain manufactures during exercise is nature’s antidepressant.

Connection

This can begin with being more intentional about socializing with work or school friends during the day, meeting people for coffee or lunch, recovery group support meetings, some type of interest group that does not involve gaming or a character. The goal in connection is to show up as yourself and become comfortable with your true self in social and relational situations.

At an agreed upon time, be willing to turn in your computer power cord, Xbox, smart phone, laptop, and any other device other than a TV to parents or a supportive friend or partner who has agreed to hold you accountable.

At that time your smart phone can be replaced by a “disposable” flip phone which will have your current phone number assigned to it. At the end of the agreed hiatus the temporary flip phone will be exchanged, and your smart phone will be returned to you.

How To Offer Support

Encouragement from loved ones and friends is imperative as well. If you are trying to encourage someone who is working to beat this dependency to technology, consider writing them an uplifting note at the beginning of this endeavor: “We know this is going to be difficult, stressful, and emotional for you. We know we are disrupting a relationship you have with technology and other virtual friends and that it is not an easy thing to step away from, even for a short season. Your family wants to be engaged in your process as well as engage you!”

We must understand that the willingness to change is the first step but giving up a behavior can exacerbate anxiety and will often be a very emotionally unsteady time at first. Abandoning the technology will make space for us to explore what is truly lacking in our lives and how to reclaim it. Learning to ask for help and realizing that the absence of the old behavior is making space for self-love. Self-acceptance is a pivotal part of the therapeutic process of coming back to ourselves.

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It’s long been established that the food we eat directly correlates to our overall physical health, but there has been more research in recent years about the mind-body connection, specifically as it relates to nourishment. In the field of study coined “nutritional psychiatry,” scientists are investigating the relationship between food and mood, how what (and even when) we eat can directly influence our mental health and overall wellness.

For many, it can feel challenging to eat with healthful intention. To not only prioritize and maintain proper, helpful eating habits for optimal body functioning, but to also be aware of the connectivity between physical and mental health. However, with knowledge comes power and in the case of personal wellbeing, intention.

The Importance Of Healthy Eating For Those With Addiction

For those struggling with addiction, nutrition is that much more important. Often, when someone suffers under the weight of any substance abuse or addiction, their priorities are skewed and the desire to seek and use substances overpowers even the most basic human needs, like eating. The issue of malnutrition and poor health is twofold in these cases; not only does the pursuit of drugs cause a neglect in proper eating and nutrition, but the substances themselves significantly impact overall body health.

Alcohol, for example, the most used substance in the world, has been linked to various forms of cancer and numerous other conditions when consumed in excess. Methamphetamines alter the production and quality of saliva which makes it a challenge to properly chew and digest food; Cocaine is an appetite suppressant and many times when individuals who use the drug do get around to eating, they’re filling up with carbs and sweets and other empty calories. It is for these reasons that recovery programs must address proper food and nutrition, particularly with an emphasis on education so that patients may learn about the importance of healthy eating for their overall mind and body wellbeing.

How Healthy Eating Relates To The Mind

According to Dr. Drew Ramsey, a leader in the emerging branch of nutritional psychiatry, the American diet (traditionally very heavy in saturated fats and high in nutrient-lacking calories) is a huge contributor to the increasing prevalence of depression. It is ironic that for a country historically concerned with diet and health as it relates to the body, many Americans aren’t even aware that what we eat can influence how we feel.

While the brain houses and controls mental health and overall functioning, there is also a direct relationship between the gut and the mind through the vagus nerve. The GI tract has been referred to as “the second brain” as it is estimated to produce between 90-95% of the body’s serotonin, a chemical that aids in mood regulation and is thought to be a contributor to various mental health disorders like anxiety and depression. Thus, the food we are fueling with matters a great deal. The human brain requires various nutrients like fatty acids and a range of different vitamins to operate most optimally, many of which can be found in various plant-based foods. And yet very few people consume adequate amounts, if any at all. According to a study published by the Centers for Disease Control and Prevention (CDC), only 10% or 1 in 10 adults eat the recommended 1.5-2 cups of fruit and 2-3 cups of vegetables per day.

What Should I Eat?

In general, professionals advise individuals to minimize their meat and dairy intake and focus on whole foods like those that contain healthy fats, whole grains, legumes, and other veggies. An emphasis placed on color and variety of natural, nutrient-rich foods ensure that we receive an array of healthy victuals that help us function and perform at our best. One of the biggest problems in today’s society is the reliance on highly processed (but easily/readily available) foods. Many of the preprepared snacks and meals are high in sugar and while sugar can cause a temporary spike in various “feel good” chemicals like dopamine, it actually inflames the gut which feeds the bad bacteria, resulting in mood and energy fluctuations.

Since the brain and nervous system rely on nourishment to build new products like cells and tissues, it is important to feed the body the various carbohydrates, proteins, and minerals it requires. For optimal body and brain health, specialists suggest incorporating (and prioritizing) these food groups into your daily diet:

• Complex carbohydrates: these are foods that consist of sugar molecules that the body turns into glucose; a compound that the body uses as energy. Foods like legumes, beans, whole grains, and various starchy vegetables have high nutritional value and help you stay satisfied longer.
• Lean proteins: proteins work hard to build muscle mass and take care of important functions; lean proteins contain less saturated fats without compromising the nutrients and lead to sustainable energy. Most poultry and fish are lean, but there are plant-based foods like soybeans (in all forms), various nuts, and seeds.
• Fatty acids: healthy acids and oils help to lower cholesterol and aid in the proper functioning of bodily systems; they can be found in various fish and meat products as well as eggs, flaxseeds, and nuts.

There are innumerable diets and paradigms out there on the ultimate, proper health management, but the general consensus agrees on a combination of more fruits and vegetables (high in fiber and antioxidants), equal amounts of proteins and whole grains, and a small amount of natural fat.

How We Eat Also Matters

Our culture is increasingly becoming touch and go, rushing about and scheduling responsibilities and playtime strategically throughout our busy days. Often, we don’t allot the time to savor the foods we’re eating; we watch TV while scarfing down dinner and rarely make mealtime its own destination. What once was an act of necessary, life-giving sustenance is now (for many) merely a pesky pit stop we must make lest we wish to forgo everything else we actually want to do.

Intentional mindfulness (throughout all areas of life, but particularly when eating) can be a great way to get more in tune with your body and the present moment you’re experiencing. Much of health and wellness comes down to an awareness. Once we are attentive, it becomes slightly easier to make decisions that are healthy and wise and right for our own minds and bodies.

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Healthy Eating Doesn’t Cure All

Healthy eating can go a long way. However, it does not cure all. If you or someone you know struggles with mental health concerns or uses substances like alcohol or drugs to self medicate, help is available. Know you are not alone and there are treatment providers waiting to answer your questions and get you the help you need. Reach out today for more information.

The post How What We Eat Influences How We Feel appeared first on Addiction Center.

Approaching the 2-year mark of the pandemic’s beginning, the once uniform look of in-person work-life has transformed into a mushy hybrid of remote, at-home, and in-person work. Catching up with a co-worker at the water cooler has shifted into a flurry of Slack messages and never-ending Zoom meetings, which makes many feel overwhelmed and understimulated. Working in a changing environment can lead to worry, stress, uncertainty, and loneliness, which can harm our mental health. Additionally, studies have revealed mixed results between the positive benefits and adverse health consequences of working from home. 

Needless to say, transitioning to working from home is a significant disruption of routine, which, to be honest, is never enjoyable. This disruption can lead to an increase of loneliness, anxiety, or depression. However, there are tangible things that you can do to regulate your day-to-day to avoid the doom and gloom of monotonous work. 

The Psychological Impacts Of Working From Home

According to a 2021 survey run by the American Psychiatric Association (APA), most individuals who work from home reported negative impacts on their mental health. Due to the watered-down boundaries between work and home spaces, many found difficulty turning off their laptops and their minds at the end of the day. A couple more minutes wrapping up an assignment turns into countless hours that bleed into the night. According to recent studies, the feeling of “never being able to leave the office” led to 82% of remote workers reporting feelings of burnout, stress, and increased pressure.  

Additionally, remote work eliminates day-to-day interactions with colleagues like discussing weekend plans, work frustrations, and swapping stories. This camaraderie doesn’t translate as well over web interfaces, and some find that they spend hours or days without speaking to others. This disconnectivity from your co-workers and the rest of the world may make you feel lonely and isolated. Loneliness is associated with higher depression, anxiety, and somatic symptoms like random pain. 

Multiple surveys concluded that the physical and mental health impacts of working from home vary considerably. This variability can be based on factors like childcare and the demands of home, level of support from employers, and extent of social connections outside of work.

Benefits Of WFH Life

While studies highlight some adverse consequences that have surfaced from remote work, there are some highlights for employees with a home base. These benefits include:

• Less commute stress
• Increased time flexibility 
• Location independence 
• Customizable office
• Less exposure to illness
• Greater productivity

Tips To Improve Your Mental Health While Working From Home

Taking care of your mental health is just as important as your physical health, but sometimes mental wellness is not viewed as such. Managing and checking up on your brain can be difficult, but there are some activities that you can do to help keep your brain a happy camper amidst all the changes and uncertainty of this time. 

Establish A Routine

Keep to a routine with a clear start and finish time in a designated workspace. While it is tempting to work from the couch or bed, having a designated area to focus on work can help separate your work and home space. On the same note, getting dressed for the day the same way you would if you were going into the office can help boost productivity. Take some time to hop in the shower, put on your favorite outfit, and put your best foot forward for the day. 

Moreso, give yourself regular breaks. It can be tempting to chug straight through hours of work, but your eyes and body will thank you if you get up and do a little wiggle. 

Move That Body

Beyond giving your body the occasional wiggle, implementing stretching, walking, dancing, bike riding, whatever you fancy, into your day can help recenter your mental and physical health. Exercising daily for 20 to 30 minutes can significantly lower anxiety levels and boost endorphins and serotonin. As someone constantly staring at a computer screen, going on a daily walk allows me to calm my anxieties, rest my eyes, and appreciate the beauty of nature. Studies have also linked outdoor walks with lower blood pressure and stress hormones. 

Work With Other People

This tip may sound strange in the context of remote work, but there are options for those who would like to work around others. For those who miss the white noise of collective pecking at keyboards and muffled conversation, venturing out to a local coffee shop, library, or co-working space can help mimic a similar environment. If you cannot venture out into society, countless videos on YouTube are available as background noise fillers. These videos can add some much-needed ambiance to the quietness that can exist from working at home. 

Connect With Others

To help combat feelings of isolation and loneliness, maintain communication with your friends, family, co-workers, and loved ones. When feelings begin to build up or anxieties arise, your chosen support group will know just the things to say to bring you back down to Earth. Or, they can offer a listening ear. At times, that is enough. Carving out time during your week to catch up with your loved ones can help melt away the isolation that remote work can often facilitate. 

Ask For Help

While reaching out to loved ones can help immensely with mental health, that is not always an option for individuals, and that’s okay. Additionally, if an individual is experiencing a severe decline in mental health, like increased rates of depression or anxiety, they should consider professional help. Many organizations have free mental health services, and some workplaces have even increased their resources available to employees since the pandemic. 

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Finding Resources

While it feels that the world is changing day by day, there is one thing that we can all count on: ourselves. This is not to imply that we have to be okay at any given moment or that we are always in control, it simply means that we have the ability to reach out to others when we need additional help. We have tools to help regulate our mental health, but that is not always enough. If you or a loved one is struggling with mental health, contact a treatment provider today.

The post Maintaining A Happy Brain While Working From Home appeared first on Addiction Center.

There’s been a psychological consequence of the news of the spreading Omicron variant; as the New York Times reported on December 13, “a sudden revival of restrictions have added to an epidemic of loneliness.”

It’s possible that epidemic of loneliness, if it does exist, isn’t necessarily helped by the Times’ well-intentioned reporting on the subject.

That’s because news, particularly bad news, sometimes only seems to compound our negative emotions and add to our stress by either reminding us of things we already know or informing us of things we’d rather remain in blissful ignorance of.

Mental health can be decimated by the news cycle, and some have responded to that reality by turning away from media entirely. It’s hard to blame the people who make that choice; as Time’s Athlete of the Year, Simone Biles, reminded us all at the Olympics, the strongest people often choose to take breaks — and maybe that’s exactly why they’re so strong.

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But turning off the news entirely may not be an option for everyone. Some may work in media, have jobs that require current events research, or just want to stay informed about what’s going on in the world without succumbing to so-called “doomscrolling” or news overload.

What’s more, reading the right amount of bad news might actually have a distinct psychological advantage: it can make us aware of threats, enable us to protect ourselves, and help us build our emotional immune systems — just as measured exposure to germs can invigorate our physical ones.

It can seem like the finest of lines and often is. However, there are ways to read bad news the right way, and embrace the truth of what’s happening “out there” without it causing you too much distress internally; if approached right, learning about the world can be a reward and not a punishment.

How To Read Bad News

The following are some basic strategies that might help someone who wants to be an informed citizen, who considers themselves curious, or who just likes to read — but who doesn’t want to find themselves controlled by their news feeds or the 24/7 coverage cycle.

• Look for the source. When taking in news, take a look at the source it comes from. Consider the idea that the headline, no matter what it says, might say more about the particular outlet that produced it than it does about the world or about yourself.
• Realize they might be wrong. In the 1800s, the Commissioner of the US patent office declared that “everything that can be invented has been invented.” In the 1960s, a Stanford biologist declared that, based on science of the time, 65 million Americans would succumb to starvation by the 1970s; he also was quite confident that “England will not exist in the year 2000.” Sometimes smart, qualified people who have done their homework still get things wrong.
• Monitor your judgments. Remember that we’re not necessarily any more objective than the media is; humans have emotions, after all, that tend to steer us more than hard facts do. Bringing awareness to our own thoughts about bad news as it breaks can help prevent us from getting struck with the same arrow twice: the first time as we read the headline, and the second time as we ruminate about it.
• Go analog, not digital. Consider that an old-fashioned newspaper — the kind you can fold under your arm — could help contribute to a sense of calm and control. It lacks flashing lights, loud anchors, pop-up ads, and comment sections; reading, as opposed to scrolling, may better contribute to sustained focus and relaxation as opposed to the frenzy of internet and broadcast coverage.
• Set a time limit. We’ve likely all found ourselves scrolling aimlessly on our feeds, unsure of what exactly we’re looking for but convinced it’s just one more refresh away. Sometimes it can feel a little like “zoning out,” even against our will — setting a timer or alarm to go off to wake us up and remind us of how much time we’ve spent can be a good safeguard.
• Practice gratitude for emotions. Strong emotions, even negative ones, can be indications that we’ve got functioning limbic systems and are living full and passionate lives. Experiment with thanking your feelings, even unpleasant ones, for the messages they send when they arise.
• Think of your team. Headlines about powerful people or mysterious problems can make us feel small. If we take a moment to reflect on our “team,” the people in our corner who care about us and want us to succeed — including role models we may look up to but not know personally — we can remember that we’re part of something much bigger than ourselves.
• When overwhelmed, unplug entirely. Even with all of the above being said, sometimes the only thing to do is completely remove yourself from stories of any kind. Do so without apology.

By using some of the tips and tricks above, it may be possible to reap the rewards of bad news — like increased information and psychological resilience — while avoiding the downsides. But if these tips are insufficient, there are additional resources that can help.

Good News: Outside Help Is Available

Depression, anxiety, trauma, technology addiction, and a host of other conditions (including drug or alcohol addiction, which may develop as a response to any of the above) can necessitate outside help.

You’ve got allies you may not even have met yet: folks going through the same thing as you who are right now meeting in support groups, therapists who are trained specifically to help us process troubling thoughts and feelings, and treatment centers that provide a safe haven for people who need to hit the reset button.

If you want to take advantage of those resources, you can contact a treatment provider today. No matter what headlines flash across your screen or across your mind, you ultimately get to write your own story — and there are far more tools and coping strategies than the ones above waiting for you if you do choose to reach out.

The post How To Prevent News Overload appeared first on Addiction Center.

By and large, winter festivities are meant to be a time to relax and unwind. They can afford us a crucial opportunity to rest, recharge, take stock of our lives, give thanks, and plan for the next year. However, for some, staying sober during holidays can seem like a Herculean task.

It doesn’t have to be. Those who are afflicted by substance use disorders or mental health conditions of any kind may have at least 2 options when the holidays roll around: choose to spend time with family and/or friends in as healthy a way as possible, or elect to go one’s own way — and in so doing, potentially make the most of this important period of rejuvenation and reflection.

Ideas about how to pursue either course most effectively are below. No matter your faith or lack thereof, your country of birth, or your personal history, you deserve to enjoy a well-deserved break.

Tips For Family & Friend Gatherings

The most strongly-held resolves and most closely-protected recoveries can seem to shatter when you are around potentially triggering elements like people you knew while you were using, the stressors of having to plan or attend large social gatherings, and/or environments where a lot of alcohol is being consumed.

Following some of the advice below may not only help you with staying sober over the holidays, but may also lead to feeling — if not “merry and bright” — far better than you would have otherwise.

• Make a plan. It’s been said that no plan survives contact with the enemy. But by outlining a few key things — like when you’ll arrive and leave, what transportation you’ll use, which words you’ll select to say “no” to a drink or a drug (“no,” by the way, being a fine option) — you can give yourself a strong foundation to lean on when the “enemy” of relapse rears its head.
• Get a Trojan horse. Grab a soda water with lime, a mocktail, a non-alcohol beer, a glass of fruit juice, or whatever you need to feel (and look) like you’re drinking while keeping your BAC on the ground floor. It might relieve the social pressure — and it might even taste good, too.
• Have a buddy. Let a sponsor, friend, relative, neighbor, or trusted coworker know that staying sober during holidays can be tough for you. Ask them if they wouldn’t mind your calling during the festivities to vent, check in, or ask for advice. If your list of contacts is short these days — and no one could blame you for that — then consider taking a break to spend time with a good book or a movie; additionally, thinking of a role model you have and imagining what they might do in the situation could be beneficial.
• Find a way to move. Sitting still can make us anxious and facilitate cravings. Get a reason to shuffle your feet and get your blood pumping: it can be dancing, cooking, cleaning, going for a walk, playing a game, or even just stretching. By getting into your body, you mitigate your mind’s ability to tell you stories you’ll regret believing tomorrow.
• Remember to HALT. You’re certainly at risk of not being entirely yourself when you’re peckish; additionally, anger, loneliness, and tiredness can make us act in ways that are out of character and maladaptive. Remember, when you’re hungry, angry, lonely, or tired, it’s time to halt — take no action until you meet those needs fully and have time to process what the “real you” really wants.
  
  

  

  

  

  

  

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Choosing To Do Your Own Thing

Sometimes, no matter the coping strategies available, being around others just isn’t on the menu; if that’s what you need to accomplish staying sober over holidays, so be it.

That could be a blessing in disguise; it’s possible that spending time alone or with new, likeminded people can be immensely beneficial. Here are some ways to do just that.

• Volunteer. Contact a local food bank, visit the Salvation Army’s website, consider charities like the Linus Project or Give Kids The World. Identify a cause that’s important to you, or people you care about, and go help. As a result, you might think about yourself less — and feel the warm glow of having acted out of compassion for no reason other than compassion’s sake.
• Get a room. Book a hotel room for yourself. Fill it with whatever you want: favorite movies, books, trinkets, photos, or memories. Be wary of being too isolated, however, and consider talking over the phone or videoconferencing with someone you know — or at the very least, making some chit-chat with the staff. But if you want to get away from it all until the hubbub is over and lock yourself away in sheets you don’t have to wash, you have that right.
• Attend a group. Support groups meet both in-person and virtually; holidays are especially important times for these groups, and they know to expect new visitors concerned with staying sober over the holidays. Alcoholics Anonymous (based on the 12 Steps and a higher power) and SMART Recovery™ (based on self-efficacy and less concerned with faith or belief) are 2 great options — they’re easily searched for online, and they’re free.
• Get out in nature. This may not be feasible everywhere! If you can, though, consider going for a hike or another activity that allows you to surround yourself with the great outdoors. If you’re somewhere frigid, bundling up as tightly as you can and going for a walk — provided it’s safe — could still be a good way to clear your head.
• Create your new year. Sit down with a pen and paper, or just your imagination, and draft your “mission statement” for the new year. Outline goals. Consider personal values and boundaries. Act like you’re the CEO of a company and you’re implementing a strategic action plan to increase the bottom line (your happiness). Visualizing helps. If you can see the possibilities, they’re already within your reach.
  

Staying Sober During Holidays And Beyond

You’re not in this alone (unless you want to be — and even then, just know isolation can be hazardous and that we’re all rooting for you.)

If you want more advice or more help on staying sober during holidays and beyond, consider learning some new traditions for a new year (and a new life) inside of a treatment center or via outpatient care.

Contact a treatment provider now, for free, for more information.

In the meantime, happy new year!

The post Guarding Sobriety Over The Holidays appeared first on Addiction Center.

Recovering from addiction is not linear. There are ups and downs, and sometimes a step forward leads to two steps back. Relapse is, unfortunately, a common part of recovery. According to the American Medical Association Journal, about 50% of people relapse within a year of treatment. Nearly half of the people recovering from drug, alcohol, or behavioral addictions may take several tries to kick a habit completely. 

Still, backsliding into substance abuse or a behavioral addiction is not something that happens overnight. It is a slow process that begins with a thought and then a few more until it leads to use. It can start weeks or months before an individual picks up a drink or drug. People in later stages of relapsing typically experience thoughts like, “One drink is okay,” or “I’m just hanging out with friends. It’s not a big deal if I smoke,” long before actually using. But during those moments of denial, a person has already entered the early stages of relapse. 

Signs Of Relapse

Though relapse is common, with the right tools and support of loved ones and treatment professionals, it is avoidable. Recognizing the signs is vital but not easy. It is easier to distinguish resurfacing toxic habits in some versus others. Still, there are some universal ways to identify if your loved one is amid a rebound. Below are some of the common signs of relapse, according to several medical studies and researchers.

High Levels Of Stress

If your loved one is experiencing high stress levels due to a significant change or a build-up of minor things, pay closer attention to them. Stress is one of the most powerful predictors of relapse, and unfortunately, there is a lot of it in the modern world. Circumstances like searching for a job, divorce, or even adjusting to life outside of rehab can lead to a slip. Other indicators like an over reaction to “spilled milk” or misplaced keys can also indicate your loved one is feeling overwhelmed by the smaller inconveniences of life. 

Attitude And Behavior Towards Sobriety 

When a loved one first leaves rehab, they may seem proud and excited to continue their journey towards recovery. They will attend support groups, engage with sponsors, and practice habits learned during treatments. But if you notice those practices are beginning to fall off, take note. If your loved one, for whatever reason, is participating less in their recovery program or seems less enthusiastic about their sobriety, something is wrong. If you see a change in their healthy routines or find their behavior defensive and avoidant, that is a red flag.

Social Avoidance And Isolation 

Right after leaving a treatment facility, it is normal for a person to feel uncomfortable around others. But if the individual is making no attempts to socialize or always has an excuse for why they can’t attend an event, something is off. Your loved one may even be cutting off people who support their sobriety. If you notice their hygiene is worsening whenever you do see them, a change in their weight, or that they look tired, take note.

 Risky Behavior And Exposure

For individuals to maintain and support their recovery, they have to make a complete lifestyle change. But when someone is relapsing, they may begin to fall back into old habits like making risky decisions. They make irrational choices like attempting social drinking or recreational drug use. If you notice your loved one is having trouble making healthy choices, seems confused, or has self-control issues, they may be relapsing. Another indicator is if they are hanging out with the same social circles who influenced their use in the first place. 

Ways To Prevent Relapse 

The symptoms listed above are only some of the common ways to identify relapse. Sadly it is not always easy to recognize when someone you love is backsliding. It could take weeks or months before anyone notices the problem. The phenomenon is intrusive, sneaky, and can happen to anyone in recovery. Still, there are ways to combat it. 

Below are some of the most common ways to help your loved one combat a relapse: 

• Encourage self-care.
• Please do your best to make them feel safe communicating with you.
• Identify their triggers and help your loved one avoid them.
• Keep things light and fun by suggesting new activities or travel.
• Have an open mind and avoid judgment.
• Ask them if they’d like you to attend therapy or support groups with them.
• Keep alcohol or drugs out of sight.
• Be honest about your struggles and how you overcame them.
• Offer support whenever possible.

Relapses happen; it is part of the recovery process. The path towards sobriety is achievable yet often messy. If you notice your loved one is possibly relapsing, do your best to help. Pay attention to the signs and intervene as soon as you can. But remember, if they do relapse, it is not because of anything you did or did not do. So be patient with them and with yourself. It’s all part of the process.

Find Help For Relapse Prevention

If you or a loved one are experiencing a relapse, there is help available. Treatment providers can answer rehab-related questions and provide treatment information. Reach out to a treatment provider today.

The post Signs My Loved One Has Relapsed appeared first on Addiction Center.

There’s a problem many people who struggle with drugs and alcohol repeatedly run into when they’re trying to quit: that despite the often disastrous consequences of abuse and addiction, using substances can often be an effective way to temporarily feel better and respond to life’s stressors.

Many with substance use disorders don’t necessarily even enjoy the effects of their chosen substance all that much anymore, but they continue using it because it’s the best strategy they’ve worked out for navigating life’s difficult terrain.

And the terrain of life can be very difficult indeed — no one’s to blame when someone resorts to using drugs and alcohol as a way to cope.

Having said that, the consequences of substance abuse are severe. There’s a reason we often try to protect our children from drinking and using drugs; we know the behaviors end in negative outcomes too frequently for our liking or for their safety.

The good news is that there’s a key trait that protects children and adults alike from addiction and gives them a different way to manage the problems they face in life. It’s called self-efficacy.

What Is Self-Efficacy?

The concept of self-efficacy was pioneered by psychologist Albert Bandura. Bandura describes self-efficacy as “people’s beliefs in their efficacy to influence events that affect their lives,” going on to say that self-efficacy “is the foundation of human inspiration, motivation, performance accomplishments, and emotional well-being,” and that “Unless people believe they can produce desired effects by their actions, they have little incentive to undertake activities or to persevere in the face of difficulties.”

In other words, your self-efficacy is how much you believe you’re able to get what you want — without any outside help from anyone or anything.

It should be noted, of course, that great things can be accomplished with the help of others and by helping others; if one feels reliant on external aid, however, self-efficacy suffers.

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How Does Self-Efficacy Relate To Addiction?

According to a piece in the New York Times, “People with a weak sense of self-efficacy…tend to be pessimistic, inflexible, quick to give up, have low self-esteem, exhibit learned helplessness, get depressed, and feel fatalistic and hopeless. Not coincidentally, people who exhibit these traits are more likely to turn to drugs and alcohol to alleviate these negative feelings.”

Clinical research backs up this idea; an article published in Addictive Behaviors declared that “self-efficacy has been found to predict the quantity of alcohol or drugs consumed.” Specifically, it’s been observed that higher self-efficacy is linked to less frequent episodes of binge drinking, fewer instances of Marijuana use, and lower rates of relapse.

How Do We Learn Self-Efficacy?

There probably aren’t many people who wouldn’t want to have a stronger confidence in their own ability to achieve their goals. Frequently, however, peoples’ beliefs on this issue are tied to their fundamental and internal perspectives on the nature of themselves, of life, of fairness, faith, fortune, and fate.

Therapy might help, especially in the long-term, with deep-seated and negative beliefs about life or yourself. In the meantime, however, there are some simple ways we can build our self-efficacy for ourselves.

They include:

• Giving yourself tasks, even small ones, to accomplish during the day to build a sense of self-worth and competence (Like doing the laundry, cleaning a part or all of your room or home, experimenting with cooking something in the kitchen, or making a piece of art).
• Choosing to see negative life developments as narrow, changing, universal, and passing things — rather than broad, heavy, personal, and permanent things.
• Trying to see your glass as half-full when you can.
• Giving positive feedback, compliments, and praise to yourself and others over specific and explicitly-identified good behavior. This encourages more of it – vague, unspecified praise can be hollow, unrewarding, and unhelpful.
• Pursuing a hobby or interest that you can gain a sense of mastery in over time.
• Valuing your own ability to do hard work, not necessarily the results of that work or whether or not your effort is recognized by anyone but you.
• Watching others do great things – in the football stadium, the concert hall, the pages of history, or their own personal lives. This can allow you to see what’s possible for others and therefore for yourself.

By identifying opportunities to accomplish things, reward ourselves for putting the work in to do so, learn skills and pursuits, and admire and grow from the exploits and efforts of others, we not only guard ourselves against addiction but also do ourselves a huge service: we begin to make the most of our lives.

If you’re struggling with a substance use disorder, you have the ability to make a change. And if you’d like some help or want to get some questions answered, you can contact a treatment provider right now for free.

You deserve to realize the truth: that your life is within your grasp, and you can make choices to take you to exactly where you want to be.

The post How Self-Efficacy Guards Us From Addiction appeared first on Addiction Center.