8 Tips for Throwing a Sober Party
“Fun, sober party” need not be an oxymoron. It’s very possible to throw a shindig without alcohol or drugs — and it can be a blast. Life in recovery — especially in early recovery — is full of sober firsts: dates, dinners, events, holidays, relationships, just to name a handful. Having fun at parties without drugs and alcohol is a big one on the list of firsts. If you’ve been in alcohol or drug addiction treatment, you’ve likely learned tips for staying sober in social situations. Those may include things like attending parties where people will be drinking or using drugs with a sober friend; only staying for a brief amount of time, and having an exit plan if things start going south. Though any type of party — sober or not– may bring up triggers, skirting substances all together and throwing your own sober party is a wonderful way to nix the most triggering component of all as you start socializing in recovery. Here are some tips for hosting sober parties: 1. Invite People Who Don’t Drink This is an important one if you’re newly sober. Having friends around who would normally drink or use drugs can be triggering and may make you feel self-conscious about your party being “fun enough” for them without substances. It’s perfectly fine to limit your guest list to people who are in recovery or who don’t drink for other reasons. 2. Let Your Inner Foodie Shine Before recovery, drugs and alcohol would have taken center stage at your party. Channel that energy and effort into creating some tasty treats. Try out some new recipes or have guests all bring a dish. Make the focus on food, not alcohol. Of course, you will need to provide a selection of nonalcoholic drinks. These can be fun too. Choose colorful drinks, fancy teas, or make a smoothie bar. Stay away from mocktails or non-alcoholic beer though. These can shine a spotlight back on alcohol and be triggering for some people in addiction recovery. 3. Switch Up the Timing Consider throwing a morning or afternoon party. Having your sober party at a nontypical time can help lessen the expectation of alcohol and be less triggering for people in recovery. Perhaps have a brunch gathering. Make it buffet style and have everyone bring their favorite breakfast or lunch dish. Declare a pajama party or a spa day theme complete with manicures, massages, and other forms of self-care. Take part in a daybreaker event — the sober morning dance party phenomenon– even if you must do it virtually. There are lots of ways to get creative outside of typical party hours. 4. Have a Destination Party When people think of a house party, alcohol usually comes to mind, so switching up the environment may help downplay the “sober” aspect of the party for people who are triggered by the setting. Mix up the party backdrop by having it at an unexpected place. A beach BBQ or picnic at the park can be fun, and the entertainment is built into the setting. Go to an amusement park or arcade. A few weeks before the party, have attendees submit ideas for the destination and then have everyone vote. 5. Include Icebreakers and Party Games Attending a party without drinking can bring up anxiety in recovery. Alcohol and drugs were likely social lubricants that made you feel more comfortable talking to people. Have healthy activities that can serve as the social lubricant, instead of substance abuse to help people feel comfortable. There are endless icebreaker activities and games. Have guests tell two truths and one lie about themselves and have their partner or group guess which one is a lie. Provide a selection of “would you rather” questions and have guests answer three of them for each person at the party. Have everyone write a fun fact about themselves on a piece of paper and then draw them from a bowl and read them aloud. Everyone guesses who wrote each entry. These are just a few ideas to get those creative juices flowing. 6. Have a Talent Show This is a great one that encourages people to celebrate their authentic selves, which is a key recovery concept. Set up an area as the stage. You can make it a silly theme, like unusual talents or tricks, or go “full-blown talent show” where attendees showcase a legitimate talent like playing an instrument, performing a skit, or singing. A talent show can help people feel seen and also get them excited thinking about the party. They’ll be focusing on their act, not the fact that they’ll stay sober. 7. Don’t Forget Dancing Many people rely on alcohol or drugs to loosen them up and help them feel comfortable on the dance floor. No need to nix dancing at a sober party, just rethink the approach. Bring someone in to teach dance moves or sequences. This way, everyone is learning — and messing up – together, and no one feels pressure to come up with their own moves. Keep the lights low in the dance area so people don’t feel like they’ve got the spotlight on them. 8. Amp Up the Laughter Laughter is a natural social lubricant. It’s proven to release endorphins and lower stress. Bring in a comedian to do some stand up or tell guests to come prepared with their favorite joke or funny story. Go around the room and have everyone share. If You Need Us, We’re Here. Addiction recovery is hard work. It takes practice to get comfortable in sobriety. If you’re feeling triggered or unsteady in recovery, or if you’ve relapsed, give us a call. At Footprints to Recovery, we view these situations as valuable teachers, and we treat them as such. They are opportunities to help you learn and strengthen your recovery. Footprints to Recovery offers both inpatient and outpatient programs as well as drug and alcohol detox. We provide evidence-based dual diagnosis treatment and tailor care
Foods That Curb Alcohol Cravings
Cravings are a normal part of recovery from alcohol addiction. They happen for several reasons. With regular substance abuse, your brain develops strong associations with places, feelings, situations, and people tied to your drinking. Research shows these associations are so strong that just encountering them is almost like having drugs or alcohol in front of you. Another culprit of alcohol cravings, especially in early recovery, is the damage done to your central nervous system by substance abuse. Your brain grew accustomed to alcohol helping produce “feel-good” chemicals like dopamine and serotonin. Without alcohol, it must re-establish appropriate serotonin and dopamine levels on its own without the help of alcohol. This can take some time and may create a condition known as post-acute withdrawal syndrome (PAWS). These are lingering alcohol withdrawal symptoms that are usually psychological and can last for weeks or months. During this period, you may experience anxiety, depression, agitation, insomnia, and other symptoms as your brain restores homeostasis. You may crave alcohol to self-medicate these symptoms. The good news is that there are ways to diminish alcohol cravings. You probably already know that practices like attending support groups, therapy, and avoiding triggers can help, but proper nutrition is also a powerful force in long-term recovery. David Wiss, MS, RDN, and PhD candidate is a nationally recognized expert in nutrition and substance use disorders and a published author. He is the founder of Wise Mind Nutrition and Nutrition in Recovery, which provide nutrition services, resources, and education for people struggling with addiction, mental health disorders, eating disorders, and other behavioral health issues. Wiss weighs in on foods that curb alcohol cravings and help the addiction recovery process. Why Is Nutrition Important in Addiction Recovery? Many alcoholics are malnourished. When alcohol use turns into an addiction, eating healthy food falls by the wayside. You’re usually either trying to obtain alcohol, drinking alcohol, or planning when you’ll drink again. You’re lucky if you eat three meals a day, much less maintain a healthy diet. Alcohol also slows down digestion and the way your body absorbs, transports, and excretes nutrients. It interferes with the breakdown of nutrients into molecules the body can use. Alcohol also damages cells in the intestines and stomach, which causes them to absorb less nutrients. Wiss says that eating foods rich in certain nutrients is an important part of repairing damage to the body by alcohol abuse as well as counteracting several conditions that can lead to alcohol cravings, such as: Inflammation Alcohol damages the gut lining which can fuel a series of inflammatory responses. Mental health disorders like depression are linked to heightened inflammatory activation. This is relevant because many people with addictions try to self-medicate mental health symptoms with alcohol or drugs. “Gut-healing foods reduce inflammation at the gut level, which may, in turn, reduce inflammation throughout the body, including the brain,” said Wiss. Micronutrient Deficiencies Chronic alcohol use is associated with several micronutrient deficiencies, particularly B vitamins. Micronutrients play a critical role in energy levels, aiding the immune system, and other essential functions. Low energy and feeling poorly can trigger alcohol cravings. “Nutrient-dense foods and a balanced diet help to address the micronutrient deficiencies that can actually contribute to the craving cascade,” said Wiss. Erratic Blood Sugar Levels Glucose and alcohol consumption are inextricably linked. When your blood sugar levels are off and you’re feeling out of sorts or have a low mood, you may feel a stronger pull to use alcohol. “Regular alcohol use impairs blood sugar response — setting up highs and lows,” said Wiss. “Regular eating patterns can help normalize that. Having stable blood sugar can improve your mood.” Cross Addictions You may have been cautioned about trading in one addiction for another in recovery. Cross addictions typically involve other dopamine-seeking behaviors. For example, you quit heroin but begin to abuse alcohol or marijuana. Cross addictions can also be behavioral — you quit drinking but develop a binge-eating disorder or gambling addiction. Eating foods that support brain health and neurotransmitter functions may help prevent urges to find other ways of obtaining similar feelings as drinking alcohol. “Alcohol addiction is associated with impaired brain reward, which often sets up other addictions, such as caffeine, nicotine, and even highly palatable foods,” said Wiss. “Therefore, deliberate efforts to improve health may counteract some of the negative cross addictions associated with abstinence.” Foods That Curb Alcohol Cravings Eating healthy can serve as an important relapse-prevention tool by reducing alcohol cravings and supporting overall well-being. Wiss recommends several foods to help reduce your cravings: #1 Foods High in Omega-3 and Protein Healthy fats like omega-3 can improve mental health and reduce cell death and inflammation that come with heavy drinking. Protein can help with dopamine levels. When dopamine levels are low — which is often the case in early recovery–it can cause cravings for alcohol. Good sources of protein and omega-3 include: #2 Foods High in Fiber Fiber, especially soluble fiber, supports a healthy gut, which is compromised from heavy drinking. Because you digest fiber slowly, it keeps your blood sugar levels steady. When you eat foods high in carbohydrates you get a quick sugar rush, followed by a drop in blood sugar levels. This can lead to alcohol cravings. Good sources of fiber include: #3 Foods High in Antioxidants Foods with antioxidants like fruits and vegetables are great remedies for alcohol cravings for two reasons. They can lower inflammation and have positive benefits for neurotransmitters involved in alcohol cravings. These processes may help ease some of the mental health symptoms as your brain tries to rebalance itself in recovery. Good sources of antioxidants include: Changing your diet won’t stop alcohol cravings altogether – they’re an unavoidable part of recovery — but it can greatly support your ability to stay strong in the face of triggers. When you feel healthy and your body is working to its best ability, it’s easier to draw on other relapse-prevention tools that help you stay sober. Looking for Help? Footprints
5 Ways to Stop Alcohol Cravings
Alcohol cravings are a normal part of recovery. They can come in many forms. When you crave alcohol, sometimes it’s a desire to get rid of something, like an uncomfortable feeling — you want to numb or dull emotional pain or relieve boredom. Other times it’s a longing to get something — like a feeling of confidence, relaxation, or better mood. Then there are times when alcohol cravings are related to slips in self-care. You aren’t getting enough sleep or eating right and drinking alcohol may seem like a way to feel better. Though you’ve learned in alcohol addiction treatment that there are healthier ways to address these issues, it’s normal to sometimes lose sight of this. Urges to drink don’t mean you’re failing at recovery. You’ll likely always have alcohol cravings to some degree, but their voice will get much quieter the longer you’re sober. Learn how to reduce alcohol cravings and where to find help if you need it. How to Stop Alcohol Cravings: 5 Ways There isn’t a surefire way to “stop” alcohol cravings, but there are ways you can reduce alcohol cravings and give them less power over you. Keep in mind that it took time for your brain to form these associations with alcohol, and it will take time to break these strong connections in recovery for alcohol addiction. You may have alcohol cravings years after you stop drinking. The longer you’re in substance abuse recovery, the more practice you’ll have dealing with alcohol cravings and overcoming them. Here are five ways to curb alcohol cravings: 1. Play the Tape If you’ve been in alcohol addiction treatment, you’ve likely heard the phrase, “play the tape.” This is a way to remind yourself of what happens when you start drinking. When you have a craving for alcohol, play out in your mind like a videotape what has or will likely happen when you take a drink. Imagine yourself drinking that one glass of wine at dinner. Think about what it tastes like, what it feels like, what you’re thinking while you drink it. Then, what happens? Just one more? A few alcohol tonics, because you tell yourself it’s just this one time, and you can handle it? Do you drive home drunk, stopping off at the liquor store and polishing off your purchase in one sitting? Do you text old drinking buddies? Make calls you shouldn’t? What happens the next day? You likely wake up hungover, furious with yourself. It starts a cycle of self-loathing and regret that won’t go anywhere good. Playing the tape is a good way to remind yourself that there’s no such thing as just one drink. 2. Distract With Healthy Coping Skills Now is the time to call up those relapse-prevention skills you practiced in alcohol rehab. Hopefully, you’ve already been using many of these regularly. When you’re in the midst of a strong alcohol craving, it can be difficult to get in touch with healthy coping skills, so have a list at the ready of things to do instead of drinking. Healthy coping skills are different for everyone. Common ones include: 3. Call Your Sponsor, Therapist, or a Loved One Pick up the phone — or do more. Stopping alcohol cravings may mean not just calling, but physically going to see one of your support people. This is especially true if isolation or loneliness is adding to your urge to drink. It can feel comforting to be in the presence of someone who knows your story and your struggle. They won’t judge or criticize, and instead can hold that difficult space for you until it passes. If your support system is unavailable, go to a non-threatening place that will have other people like a park or mall. Walk around and observe your environment. Sometimes just the presence of other people can help. 4. Attend a Recovery Support Group It seems like a no-brainer but sometimes feels hard to execute in the moment, so put it on your list and have a way to access meeting times and locations easily. Go to an Alcoholics Anonymous meeting or one of the 12-step alternatives like SMART Recovery. This can be one of the most effective ways to stop alcohol cravings. Being with peers who understand what you’re going through and who provide a sense of safety and accountability is so powerful when you’re struggling. 5. Plan Ahead You know your triggers, so do your best to avoid them. Sometimes it’s impossible, but if there’s a way to avoid situations that are triggering, do so. The recovering addicted brain still has strong associations to people, places, and things tied to your drinking. Avoid driving by the bars you used to frequent. Don’t hang out with people who are going to be drinking if it bothers you. Leave the family function early, or don’t attend at all. Your sobriety is sacred, so do what you need to do to protect it. It’s also worth noting that there are some medication-assisted treatments for alcoholism. Currently, there are three medications approved by the FDA to help treat alcohol use disorders. Medications for alcohol addiction and withdrawal symptoms include: Naltrexone can ease alcohol cravings by working on the same opioid receptors that send pleasure signals when you drink. Disulfiram can cause unpleasant effects when you drink alcohol, which may help you refrain from it. Acamprosate is mainly used for easing alcohol withdrawal symptoms. Only a medical professional can determine if any of these medications are appropriate for you. They can complement the recovery work you’re already doing like therapy, support groups, and practicing relapse-prevention skills. Need Help? Alcohol addictions and alcohol withdrawal can be dangerous and deadly. Alcohol abuse can cause long-term damage to your organs and puts you at risk for lethal withdrawal symptoms like delirium tremens (DTs), black outs, and seizures. If you become “shaky” when you’re not drinking, you must be medically detoxed, so you don’t have seizures that could lead to death. Never
Can Essential Oils Help in Addiction Recovery?
When you’re in addiction recovery, you know that finding ways to cope and ease your symptoms is important. You may have heard that essential oils can help people relax and reduce feelings of anxiety or depression. If you’re wondering if essential oils can help you during your addiction recovery, read on. What Are Essential Oils? Essential oils are plant extracts. They can be extracted from flowers, herbs, and trees. Aromatherapy is the practice of using these extracts for a therapeutic purpose. Aromatherapy is considered a complementary and alternative medicine (CAM). Essential oils have been used for centuries to promote physical and mental wellbeing. Today, the research on the benefits of essential oils is growing. Aromatherapy can involve inhaling essential oils through a diffuser, or applying them to the skin through lotions, massage oils, and baths. Essential oils should always be diluted to be used safely, so be sure to follow instructions for use as directed. Avoid ingesting essential oils orally, and do not apply them directly to mucus membranes, such as the nose and mouth. As they are highly concentrated, it is dangerous to drink essential oils. Aromatherapy works by activating receptors in the nose that then send messages to parts of your brain. This activates your limbic system, which is in control of emotions. These smells can ease negative emotions like stress and anxiety. The Benefits of Essential Oils for Addiction Recovery Research has shown that essential oils are generally safe when used as directed and may support a range of health benefits. Essential oils have anti-inflammatory properties, antimicrobial properties, and can impact your psychological well-being. They may be used alongside your medical treatment to support you in addiction recovery. These benefits include: When it comes to recovery, essential oils can offer an additional boost of support. Recovery can be difficult, and managing feelings of stress, anxiety, and depression is key. Finding ways to cope with the negative emotions that come up during recovery is crucial for preventing relapse. As research continues to build, aromatherapy is emerging as a way to cope with the emotional challenges and even some physical symptoms associated with recovery. The Best Essential Oils for Addictions Using essential oils during detox and recovery from addiction can help you manage your withdrawal symptoms. Here are the best essential oils for detoxing and aiding you in your recovery process: Rosemary Oil Rosemary essential oil can help alleviate stress and anxiety. Several studies suggest that rosemary oil is useful for pain relief. One study found that rosemary oil helped reduce the severity of symptoms for those experiencing opiate withdrawal. Researchers found that those who were given rosemary essential oils had improved sleep and reduced muscle pain compared to the group that was not given essential oils. Lavender Oil Lavender is known for its stress-relieving properties. Research suggests that lavender can help reduce symptoms like anxiety, restlessness, and insomnia. Aromatherapy with lavender oil is calming and promotes a sense of well-being when going through the challenges of addiction recovery. Lemon Oil Lemon oil is a mood booster that also may reduce anxiety and depression. There is also some evidence that it can reduce nausea and vomiting. However, lemon essential oil can make your skin more sensitive to the sun, so it is recommended you avoid direct sunlight when using lemon oil. Ginger Oil Several studies suggest that ginger oil has liver-protecting properties. Ginger oil is a great choice when detoxing alcohol from your body. Since the overconsumption of alcohol can lead to liver damage, this essential oil may support liver healing. Ginger is another essential oil that has evidence of nausea reduction. As nausea is a common withdrawal symptom, this oil may be one to use if you are suffering from nausea and vomiting. Peppermint Oil Peppermint oil is another with nausea-reducing properties. A study was done with participants who went through heart surgery. The researchers found that those who were given peppermint oil aromatherapy experienced nausea less often and with less intensity than those who were not given the aromatherapy treatment. Roman Chamomile Oil Research suggests that chamomile is another oil that may help reduce feelings of anxiety and depression. It may even improve sleep. Bergamot Oil Bergamot oil is known to be an energizing, mood-boosting essential oil. A 2015 study found that bergamot oil aromatherapy led to reductions in fatigue and feelings of anxiety. However, this is another oil that can increase sensitivity to the sun. This means that if you use bergamot oil on your skin, you should avoid sun exposure, as it can cause a severe skin reaction. Ylang Ylang Oil A study demonstrated that ylang ylang can help boost self-esteem and reduce anxiety when applied to the skin or inhaled. It is important to note that some are allergic to ylang ylang, so be sure to do a patch test and use a carrier oil before applying to your skin. How to Choose Quality Essential Oils The quality of essential oils can vary greatly. Essential oils aren’t regulated by the Food and Drug Administration (FDA). That means that there is a wide range of quality that exists on the market. Here is how you can make an informed decision when purchasing essential oils: Who Can Use Essential Oils During Detox? First, it is important to note that essential oils are not a substitute for medically assisted detoxification or for formal addiction treatment. But they can be a tool to support you during your therapy and recovery process. If you are looking for a way to ease alcohol or drug withdrawal symptoms naturally, essential oils may be an option for you. Aromatherapy can help anyone struggling with feelings of depression or anxiety. They can also help if you are having sleeping issues or need extra support to refocus your mind on recovery and away from your alcohol or drug cravings. Who Should Avoid Essential Oils? The use of essential oils is not for everyone. There are some health conditions that make using essential oils
Exercise and Addiction Recovery: Why the Two Are Connected
Recovering from addictive substances and activities can be a long and challenging journey. The thought of exercising might feel overwhelming or, at the very least, not a high priority. You may be surprised to learn that incorporating exercise early in addiction treatment could be very beneficial to your recovery. There are many kinds of exercise, including aerobic exercise, resistance exercise, and high-intensity training, among others. Some stages of addiction treatment and recovery are more suited to specific types of exercises than others. And everyone’s fitness level is different! There’s no one-size-fits-all exercise program. What you choose should be tailored to your circumstances and needs. Curious why exercise is beneficial to addiction recovery? Learn more about that and how to incorporate it into your life while in treatment and then recovery, plus some tips on how to start exercising while avoiding major pitfalls. Incorporating Exercise Into Addiction Treatment You may be asking yourself, does exercise in addiction treatment actually help your recovery from addiction? Or is it more tailored to treating common conditions that often occur with addiction, like anxiety and depression? It turns out that exercise is beneficial for all these conditions. Improving anxiety or depression may aid in addiction treatment and vice versa. Aerobic exercise early in addiction treatment may be of particular benefit for addiction treatment. Aerobic exercise increases blood flow throughout your brain and body. It also improves your cardiovascular health. This can be especially useful for treating substances like alcohol, which can decrease blood flow to the brain, resulting in decreased cognitive functioning. Aerobic exercise is also associated with better sleep. Many people in early addiction recovery have trouble sleeping as the brain attempts to find a new baseline and equilibrium. Aerobic exercise may also reduce cravings! Some research shows that as little as 30 minutes of aerobic exercise may reduce addiction cravings. Exercise early in recovery should be taken at a slow pace and preferably under the care of a healthcare professional. Taking these precautions will decrease your risk of injury. This is especially important because those who have been using addictive substances for a long time may have nutrient deficiencies. Unaddressed nutrient deficiencies can increase the likelihood of injury. If you’re entering an addiction treatment program, whether it’s inpatient or outpatient, ask if there is a gym, adventure therapy, dance, or other activities that encourage physical exercise. Exercise and Addiction Recovery After you start exercising in addiction treatment, you’ll want to keep this healthy practice up as you transition into long-term recovery. Breakthrough cravings for your substance of choice are very common, even after you’ve been in recovery for many years. Since aerobic exercise has been shown to decrease cravings, continuing to exercise while in addiction recovery will give you an outlet to cope with breakthrough cravings. Research has also shown that exercise performed while in recovery from addiction prevents relapse. It does this by decreasing negative feelings or emotions and increasing positive feelings or emotions. Addiction to exercise (fitness addiction) can occur, so you’ll want to make sure your exercise program isn’t becoming compulsive and obsessive. Your therapist is a great person to talk to about this. Why Does Exercise Help? If you’re wondering how exercise helps with the recovery process, there are a few theories that may help explain the benefits. While there is still a lot to learn about how the brain responds to various activities and stimuli, there are a few things we do know. One hypothesis that explains how exercise is beneficial for addiction concerns the brain chemical dopamine. Dopamine is the primary chemical involved in the reward pathway of your brain. That’s the same pathway affected by addictive drugs. Both addictive drugs and exercise increase dopamine in the reward pathway. When you stop an addictive substance or activity, there’s a natural drop in dopamine that occurs. Exercise can help stop—or decrease—that drop. Essentially, the drop in dopamine and resulting negative feelings are less than they would be if you didn’t exercise. Dopamine isn’t the only brain chemical that increases while exercising. Beta-endorphins are another type of brain chemicals that exercise releases. Endorphins are opioid chemicals released by your body that produce a sense of well-being. They also play a role in decreasing pain or discomfort. The endorphins released while exercising are often attributed to what people call the “runners high.” Early in recovery, feelings of dysphoria (“blah” feelings) and restlessness are common. The release of endorphins can help manage these feelings and potential relapses. 3 Tips for Incorporating Exercise Into Your Recovery One of the biggest mistakes people make when they start exercising for the first time in a while is going too hard too quickly. Maybe you’ve had the experience of going to the gym after a long period of not going and jumping back into your routines and the weights you lifted when you exercised regularly. The next morning you roll out of bed because your body is so sore it’s difficult to move! Not only does this strain the body, but overdoing it the first time back decreases the likelihood you’ll return anytime soon. 1. Set an Exercise Goal That Is ½ Your Ability Start off by planning to do about half of what you think you can do without causing too much soreness. So if you think you could walk two miles, make a goal of walking one mile. This will increase your inner confidence that you can accomplish something (AKA self-efficacy). Starting off slow also will ensure you’ll feel like working out again the next day. 2. Hydrate Hydration is often gets overlooked, but proper water intake is essential for your body and muscles to work the way they need to! If you’re someone who sweats a lot, you’ll also want to ensure you’re replacing electrolytes by drinking a low-sugar sports drink or Pedialyte® throughout your workout. 3. Listen to Your Body It’s always wise to listen to your body and what it’s telling you during a workout. Pushing yourself to the
Thought Stopping Techniques for Addiction
If you’ve ever had re-occurring or intrusive thoughts, you may have wished there were a way you could just erase them forever, or at least take a break from them. Thought stopping is a tool sometimes used in cognitive behavioral therapy (CBT) and other therapeutic approaches. Thought stopping gained popularity in the 1980s, but its effectiveness in those early forms has since been questioned. Some research finds that intentionally suppressing obsessive or unwanted thoughts can create a rebound effect where the thought occurs more often. However, in more recent times, certain forms of “thought stopping” have been recognized as a useful skill for coping with stress or managing intrusive thoughts that can feel overwhelming during addiction recovery, such as: Here are some thought-stopping techniques that can be helpful relapse prevention tools in addiction recovery. These techniques may not be appropriate for people with conditions like obsessive compulsive disorder, panic disorder, or panic attacks. You should always work with a behavioral health professional to find what coping techniques and approaches are best for your situation. #1 Acknowledge Intrusive Thoughts Recognizing negative thought patterns can help you begin to change how you handle them. You can’t “stop” thinking. The brain is thinking all of the time, so getting rid of thoughts isn’t possible. But sometimes just acknowledging a thought can give it less power. Try viewing your thoughts like a young child showing off a new skill who keeps saying, “Look at me! Watch this!” They will keep saying it over and over again until they know you’ve seen them and have acknowledged them. Sometimes, thoughts work in the same way. It’s like they’re raising their hands saying, “Hey, over here! I have something important to say!” Try acknowledging the thought without judging it. Just notice that it’s there and move on without trying to suppress it. You can even try talking to the thought. Say something like, “I hear this thought. It’s okay to have this thought. I can choose how much attention I give this thought right now.” This serves as a reminder that you are in control, not the thought. #2 Challenge Negative Thinking Proven approaches like cognitive behavioral therapy help you stop negative thought patterns by identifying unhealthy ones and challenging their accuracy. This is known as cognitive restructuring. For example, say you’re having the thought, “I am a failure, and I will never be able to stay sober.” In CBT, you learn to question the validity of this thought and belief. Your therapist may ask you to recall times in your life when you accomplished something, even if you think it’s very small. They may ask you to give credence to the fact that you’ve been able to refrain from drugs or alcohol use for certain periods of time. They’ll encourage you to consider what real proof you have that you are a failure and that you will never be able to stay sober. You’ll learn to pick apart those justifications to see how much truth they actually hold. #3 Replace Intrusive Thoughts Another negative thought-stopping technique in CBT involves replacing ruminations with more accurate and positive ones. For instance, in the example, “I’m a failure, and I will never be able to stay sober,” once you’ve identified and challenged this belief, your therapist may ask you to think of alternative thoughts. This might include thoughts around specific, successful experiences, and any periods of sobriety in your life. #4 Use Mindfulness Techniques Mindfulness is a research-based approach found helpful in: Practices of mindfulness come in many forms including meditation, yoga, sensory experiences, and relaxation and deep breathing techniques. Mindfulness can help stop unwanted thoughts by bringing your focus back to the present moment. Paying attention to your senses can help ground you. For example, when your brain starts spinning on a hamster wheel of ruminations, you can create space by noticing your sensory experience right at that moment. Name out loud or in your mind: After that, close your eyes and do a body scan with muscle isolation. Move from one muscle group to the next, from your toes up to your head. Notice and release any tension. Another approach to this exercise is when you catch yourself having unwanted thoughts, shift your mind into a positive memory. Maybe it’s a memory of a relaxing vacation or a happy memory with your loved ones. Use all five senses to tell yourself the whole story. What did this memory sound like, feel like, smell like, taste like, and look like? #5 Journal Journaling can have several mental health benefits and is often taught as a coping skill in addiction treatment programs. Some research shows that certain types of journaling can reduce symptoms of generalized anxiety disorder and other conditions that may fuel drug and alcohol abuse. Journaling helps reduce distressing thoughts in a couple of ways. Writing down your ruminations on paper can be a cathartic experience. It can lessen the hold they have on you, as your mind feels like it’s “gotten them out.” Writing down unwanted thoughts is also an opportunity to note any evidence that supports the thought; evidence that contradicts the thought; and identify a more balanced thought. This is why journaling assignments are often part of cognitive behavioral therapy. #6 Set a Time Limit For Negative Thoughts In the same vein as acknowledging thoughts and giving them attention so they’ll feel noticed and move on, some people set aside time every day for negative thoughts. Give yourself a designated amount of time each day, or as needed, to devote to negative thoughts. Sit down and intentionally think about the distressing thought. Let your mind ruminate as much as it wants. You can journal or just focus on your thoughts. Put on a timer for a set amount of time, and when the timer goes off, shift your attention to an enjoyable activity, positive memory, or mindfulness practice. #7 Use a Thought-Stopping Cue Some people have success with a word or action meant
7 Books to Read If You Want to Understand Addiction Better and Build a Better Life
One of the best ways you can help yourself—or someone else—amidst addiction is to read. Learning from others can help you know what works and what doesn’t. (That’s partly why support groups and an alumni community are so important in recovery!) While no two peoples’ recoveries are exactly the same, there’s no getting through addiction alone. There’s no roadmap for overcoming substance abuse, so learning from each other is crucial. And books are a great way to do that! Whether you are in search of answers to your questions about addiction, support and encouragement, or simply comfort, give these a try. 1. Chasing the Scream: The First and Last Days of the War on Drugs by Johann Hari Author Johann Hari explores the topic of addiction in a viral TED Talk titled “Everything you think you know about addiction is wrong.” (Watch it here.) Hari’s TED Talk came from his personal exploration and research, which went into his book Chasing the Scream: The First and Last Days of the War on Drugs. In this book, Hari looks for answers to the causes of addiction and treatments for it. He views addiction treatment through a broad, socio-political lens, examining how society treats addicts. Filled with anecdotal and research evidence, this is a thought-provoking read on how people view and treat those fighting alcohol addiction and drug use. Are You Trying to Quit Using Drugs or Alcohol? We offer an array of addiction treatment services & therapies 2. Clean: Overcoming Addiction and Ending America’s Greatest Tragedy by David Sheff If this author sounds familiar, it’s probably because you’ve heard of his other well-received book about addiction: Beautiful Boy: A Father’s Journey Through His Son’s Addiction. In Clean, Sheff digs into why people use drugs and alcohol to begin with. He explains how addiction progresses and details methods for getting and staying clean. In doing so, Sheff explores specific issues like: The result is a well-informed, comprehensive look at individualized and program interventions. Sheff walks the reader through the problem of addiction and the solutions. 3. Beyond Addiction: How Science and Kindness Help People Change (A Guide for Families) by Jeffrey Foote, Carrie Wilkens, Nicole Kosanke, and Stephanie Higgs Families of those struggling with alcohol and drug addiction often have questions that are difficult to answer. The age-old question of how to support an addict without enabling them is especially tough. Learning from someone else’s expertise can help. Beyond Addiction answers the impossible-seeming questions about how to love someone with an addiction. This book contains material specific for the family (including a list of “Things You Can Change” and various worksheets), as well as information on what addiction is and what motivates people to change. There aren’t many books out there specifically for family members, making this an invaluable resource. 4. Recovery: Freedom from Our Addictions by Russell Brand There are many well-known autobiographical books about people’s own struggles with addiction. These books often provide a close look at what addiction is and what it’s like to live with it. Russell Brand’s book isn’t one of them. It focuses more on recovery. Recovery: Freedom from Our Addictions is the comedian/actor’s perspective of recovery as he walks the reader through his interpretation of the 12 steps. Brand’s book is especially useful as a tool in facilitating 12-step-group discussion. It conveys the important message that developing your own understanding and deep personalization of the 12 steps is key to making them work for you. 5. Drinking: A Love Story by Caroline Knapp This memoir is a deeply personal account of Knapp’s 20 years as a successful, Ivy-League-prepared, secretly alcoholic editor and columnist. Drinking: A Love Story shines a light on how pervasive addiction is, especially alcoholism, in places where people least expect it. If you struggle or know someone who struggles with high-functioning alcoholism, this is the book for you. Knapp also examines the unique experiences of being a woman and an addict. This is a great read for anyone struggling with alcoholism who may not realize the powerful, devastating effects something so normal and accepted in society can have. 6. A Very Fine House: A Mother\’s Story of Love, Faith, and Crystal Meth by Barbara Cofer Stoefen This is another great read for family members—especially parents—of someone facing addiction. In A Very Fine House, Cofer Stoefen chronicles her journey from idyllic Norman Rockwell family life to being the parent of an unlikely meth addict. This personal story takes a gut-wrenching look at the grief that goes along with a child’s substance abuse: grief for the person your child was, who you thought they’d become, and your own future as you envisioned it. It recounts the brave act of caring for yourself while caring for an addicted loved one. It ends with Cofer Stoefen’s daughter’s recovery, as well as the author’s, and what it took for them both to get there. 7. The Big Book and the Basic Text (AKA Alcoholics Anonymous and Narcotics Anonymous) Although these books may seem obvious, they’re iconic for a reason. The Big Book and the Basic Text, titled by the names of their given fellowships, are must-reads for anyone who identifies as an alcoholic and/or addict. They’re also highly recommended for anyone close to or who works with someone who struggles with substance abuse. The insights found within The Big Book and the Basic Text are unlike any you’ll find in other books. If you attend an Alcoholics Anonymous (AA) or Narcotics Anonymous (NA) meeting, you’re sure to hear excerpts that proved life-changing for someone in the grip of addiction. Many can attest to feeling these books were written just for them. Once you start reading about addiction and recovery, you have almost no choice but to understand it better. And when you understand something better, you’re in a much better position to change it, whether it’s for yourself or someone else. Don’t miss these seven great books about addiction!
7 Ways to Get Through the Holidays with a Chaotic Family
Imagine driving up to a beautifully lit, snow-kissed house for the holidays. You’re greeted at the door by a great big hug; watch younger family members play with their presents; and sing Christmas carols around the tree, sipping hot cocoa. Sounds idyllic, doesn’t it? While that description paints a lovely picture, it’s not always how the holidays go. Sometimes seeing family can be the biggest cause of stress. Maybe this is because you know—or think you know—how your family perceives your recovery. Or maybe it’s because of the many unknowns during the holiday season, all of which can heighten stress and anxiety: It can be overwhelming, to say the least. But there are steps you can take to reduce holiday family stress and stay strong in your recovery. 1. Make a Worry List Never heard of a worry list? It’s simple! Divide a piece of paper into two columns. In the left column, write a list of all the things you are worried about. In the right column, write a list of all the things you are not worried about. As you review the left side, look at each worry you listed and ask yourself, \”Do I have control over this?\” If the answer is no, cross it out because there is nothing that can be done with that worry. If the answer is yes, write something important next to it: the next step you can take to help reduce the worry. You will soon find your list of worries is not as long as you had imagined. Holiday anxiety—especially holiday family stress—is real, but some of it is out of your control and better to let go. Creating the visual of a worry list lets you break your anxiety response down into smaller, more manageable pieces. Use the right side of the page—the things you’re not worried about—for reflection as a gratitude list. Even the smallest details can be added to this side! For instance, this year I am not going to grandma\’s house in a Mrs. Claus outfit; therefore, I’m not worried about my attire for the occasion! Something like that seems small, but a little reminder of something you’re not worried about helps take some of the anxiety out of seeing family over the holidays. 2. Create a Plan for Yourself An anxiety response is a reaction you have, either physically or emotionally or both, to a situation causing anxiety. An anxiety response can look like: It is important to understand what causes your own anxiety response and what helps reduce it. For many people, there is less of an anxiety response when they can create a roadmap for themselves prior to a family gathering. This can allow you to prepare for what could occur during this uneasy time. Questions to ask and answer might be: Answering these questions can help set boundaries for what you want that day to look like and what would make you comfortable. This tip is especially important during the holidays, but it works for any social function when in recovery. Have a plan, know the safe places, and set a time limit before committing. Creating a plan in recovery helps keep your goals ahead of you and maintain sobriety in the face of stress and change in your routine. 3. Have Coping Skills in Your Back Pocket Holiday anxiety is real and valid. Especially in large family gatherings, there can be a lot going on at once. Stimulation overload! Sometimes you might even have family members that have insensitive comments related to your recovery or addiction. Have you had a family member offer you a drink? Or question your sobriety for being around people who are drinking? In those moments of frustration, try to use some coping skills to re-focus on your journey. You are here and sober; their insensitive comments do not have to change that. In these trying situations, it’s especially important to feel armed with coping skills—strategies to help you through. When in an environment with large groups and lots of noise, a coping skill that could help is deep breathing. Remove yourself from the loud environment by going outside or finding a quiet room; even a bathroom works well. Once you’re there, take time to do some deep breathing. You can count down from six with nice big inhales and exhales. Once you feel your heart rate slow down, you might feel more prepared to re-enter the chaotic environment. If you find yourself in a similar situation or being triggered, take a moment to yourself and go beyond deep breathing to meditation. Offer to take out the trash, say you need to get something out of your car, or go into a different room and do a quick meditation (The emergency one on the CALM app is a great option). Grounding techniques can also be helpful during this time. Even if you need to sit alone and practice gratitude, it can bring you back to a more centered place and a happier state of mind. 4. Stick with the Ones Who Build You Up You know those sweet little grandmothers who give you lots of hugs and kisses and tell you how much they love you? How about the ones who hate all the noise in their homes; the ones who hush all the children and spend the entire day stewing over how much they have to clean when everyone leaves? Everyone comes from different families, and each offers its own challenges, especially to someone in recovery. If you don’t feel comfortable sitting near a particular family member this holiday season, don’t sit next to them. Instead, sit next to another family member that you always feel comfortable around or someone who makes you laugh. Surrounding yourself with people who add joy during challenging times is a great way to cope with other people in your life who may not be as supportive of or sympathetic to your journey of recovery. This is your journey, and
Creative Gifts for Avoiding Financial Stress During The Holidays
It’s the most expensive … I mean the most wonderful time of the year. No, pretty sure I said it right the first time! Gifts for family, holiday gift exchange at work, and children/grandchildren/nieces/nephews asking for everything under the sun. Even if you do a grab-bag, that’s money coming out of your pocket that you may not have. While the holidays are supposed to be a joyous time, the chaos of the season, as well as the financial burden, can bring plenty of unwelcome stress. As many of us in the addiction treatment community are aware, high levels of stress can make the person who has always turned to alcohol or drugs for relief from uncomfortable emotions more likely to be unable to resist relapse. So, if money stress is bringing your holiday spirit down, read on for the 5-holiday gifts to give anyone in your life for under $25. For the Sentimental Sally Is there anything better than seeing someone open your gift, put their hand over their heart, and get all watery eyed? Print off pictures and purchase a photo album. Place one photograph on one page and write your recollection of the memory on the other page. Try to only fill the photo album halfway! Why only fill it halfway? To leave room for new memories! For the Frugal Friend Maybe you aren’t the only one on a budget. If you have someone that is in the same boat as you are financially, I’ve got a gift for the both of you! Buy a planner and fill it will all things free! Free days at museums, free concerts in the park, free popcorn days at nearby movie theaters. You can even schedule in a day together where you go all around your city and act like tourists together. Who says fun can’t be free?!? For the Book Bandit We all know that one person in our life that we talk to about a new movie we love and their response is, “It was good but, did you read the book?” Go into any Barnes and Noble and you are easily going to drop $30 on the newest hardcover books. Why spend that when you can give someone something that brought you enjoyment? Go through your bookshelf and pick out a book or two that you think the person would enjoy. On the inside cover, write an inscription to the person or a quote about sharing memories. You can even encourage that person to gift the book the following year. Then your joy can be passed on for years to come! For the Kitchen Crusader Any dish made is made better with love… and in my opinion, cheese! If you have someone who loves to cook in your life, give them the gift that keeps on giving. First, purchase a recipe book or box. Next, ask different friends or family to write down their favorite dish they love to make. Lastly, give the gift! Not only will you be giving the chef in your life something new but, if you are lucky, they’ll test out the recipes on you! Now that is the gift that keeps on giving! For the Partner, You Want to Pamper When it comes to your sweetheart, I don’t think there is a person out there that doesn’t want to spoil the love of their life rotten. Unfortunately, you may not be able to give them all that you want to give for Christmas… or can you. I gave this idea to a friend a long time ago when he and his wife were going through a tough time financially. I helped him make and print a coupon book to give to his wife. In it were coupons for a 15-minute massage, her favorite homecooked dinner, a day off from doing laundry, breakfast in bed, etc. It cost virtually nothing to make but, he said she absolutely loved the gift and redeemed her night off from doing dishes immediately! So, don’t stress out right now while we are in the holiday homestretch. Instead get creative, be inspired, find joy in the simplicity and remember, a gift from the heart is the best gift of all! If you\’re looking for more resources to help manage the holidays, The American Psychological Association has a Holiday Stress Resource Center – Click Here!
6 Ideas For a Super Fun Sober Halloween!
It’s not uncommon for those who are in recovery from alcohol and drug addiction to be triggered, feel anxious or just a bit bothered when holidays come around. This can be especially true for holidays that are associated with alcohol or drug use, like Halloween. When holidays like this approach it’s important to have a plan of what you’ll do should you be triggered, as well as a plan for how to participate without falling back into old unhealthy habits. The good news is there’s a ton of ways to have sober healthy fun on October 31st! Check out the ideas below for some super fun alternatives for an unforgettable Halloween: 1. Have a Netflix Scary Movie Marathon This option is great because you are able to get into all the spookiness of Halloween without leaving your couch, in your comfiest pajamas of course! Invite some friends over, get whatever candy is left at the grocery store, pop some popcorn and put on the scariest ghost movie you can find. Some great horror flick options include “Hush”, “The Conjuring”, and the new viral Netflix original series “The Haunting of Hill House”. 2. Have a Jack-O-Lantern Carving Battle Do you have a competitive spirit? This is the perfect Halloween activity for you! Have your friends bring over a pumpkin and get to carving. Having images printed out for stencils can be helpful for some or you can get wild and freehand a design! When everyone is done, put a tealight candle inside, turn off the lights and let the judging commence. Have everyone write down vote for who’s pumpkin they think won or take to social media to have the public weigh in. Whatever you do, get creative and have fun! 3. Go to a Super Scary Haunted House If you’re not feeling like staying indoors and really want to get your adrenaline pumping, take a trip to your local haunted house, hayride, or corn maze. A couple tips: dress as warm as possible and try to get there when they open for the evening, lines will be long for Halloween night! Check out the website below to see where all the haunted attraction are in your area. https://www.findahaunt.com/ 4. Attend a Halloween Parade Most towns have a free of charge, super fun parade Halloween evening. The best part is that you can usually dress up in a costume and participate in the parade yourself! You can also come as you are, hot chocolate in hand, and look at all the unique, hilarious, and creepy costumes pass by. 5. Volunteer An awesome way to help out your community this Halloween is to find a local shelter, church, or community event that you can volunteer at for the evening. Whether you’re helping serve dinner, passing out candy to little kids, or decorating for a holiday party, you’ll be sure to end the night feeling fulfilled. This is also a wonderful opportunity to meet new people and even make some new friends. 6. Host a Halloween Bonfire Halloween is hands down the best time for bonfires. You and your friends can cozy up outside around a firepit with blankets and hot apple cider. Roast marshmallows and make smores while going around in a circle telling scary ghost stories that will probably give you nightmares. Host the bonfire at your place or a local campground, if you’re feeling adventurous. Author: Danielle Morales – Footprints to Recovery
