New Year Resolutions, Making 2020 a Success!
We all want to start the new year putting our best foot forward. Come January 1st, the most common question asked is, “what’s your new year’s resolution?” Although about 60% of the population makes a resolution, only 25% stay committed after the first month and even less, 8%, follow through. Instead of setting yourself up for failure, try taking these steps to make sure you succeed in 2020! Set an achievable goal When it comes to our goals for the new year, many like to follow the “go big or go home” motto. The problem is you may be setting yourself up for the impossible. For instance, if your goal is to save enough money to take a big vacation at the end of the year but, you barely have enough money each month to cover your bills, your goal is unattainable. When making a resolution, think about the steps you need to take to make that happen. Going back to the trip example, maybe you realize that in order to save money, you need to have a second income or assess your finances and see what expenses you can cut out. Ensure you are setting yourself up for success from the start. Tell others Some people may not like this step because they don’t want to be seen as a failure. However, if you are letting the fear take over, you have already put yourself in a mindset that you can’t do it. Studies have shown that 65% of people who share their goals are more likely to follow through and stay committed. While this may tempt you to share your resolution all over social media, it may not be the best plan of action for everyone. Share with those you trust who you know will encourage you and give you positive feedback. The last thing you need is someone else’s negativity bringing you down and getting in your head that you can’t accomplish what you set out to do. Find an accountability buddy with a similar goal Since you are now sharing your goal, find someone who has a similar goal and keep each other accountable. If your resolution is to be healthier in the new year and you decide to enroll at a gym, join one that you already know someone at. Going to work out at 6 am is a lot easier when you know there is someone there waiting for you. You can also join online forums or download an app, (there is an app for everything these days), that gives you a community of people with like-minded goals where you can receive encouragement to help with motivation. Have check-ins This, by far, is the most important step. Let’s say your resolution is to practice better self-care. You are going to be more mindful, get better sleep, meal prep each week, and have a nightly regimen of preparing for the next day so your mornings aren’t rushed and chaotic. Three weeks in, you get the late shift all week, pick up fast food on your way home, eat in front of the tv until 1 am, and face plant into bed right after. Before you know it, it’s been weeks and self-care is nowhere in sight. What went wrong? You forgot to check-in with you! Try and set aside a day each week and assess how things are going. For me, I like to wake up every Saturday morning and make note of how the week went. Why didn’t I stick to my goals? What were my stressors? How could I have dealt with things differently so, that my goals didn’t go by the wayside? If you can see where your setbacks are, you go into the following week prepared and focused. So, you if want to make 2020 a success, you must set yourself up for it. You set the tone not only for how your year will go but, how each day of that year will go. You may not have the motivation each day but, you can make a commitment and keep your word to yourself. This is your year so, make it happen!
Avoid Becoming a New Year’s Eve DUI Statistic
Every year, we wake up on New Year’s Day to terrible stories of loss and devastation caused by drinking and driving. Sadly, the stories we hear only make up a small percentage of how many lives are altered forever or lost to driving while under the influence during this festive time of year. According to the U.S. Department of Transportation, an average of 300 people died in the week between Christmas and New Year’s Day every year between 2012 and 2016. In the month of December as a whole, the average number of lives lost due to drunk driving averaged just under 4,000 — about 28 percent of all lives lost due to car accidents during December in each of those years. It’s a preventable tragedy, but avoiding becoming a DUI statistic on New Year’s Eve or anytime during the holidays is not as simple as choosing not to get behind the wheel after drinking. There are a number of different choices you can make that will help you and the people you care about to stay safe this year and stick to your resolve to avoid drinking and driving. Here are 10 ways you can avoid becoming a statistic on New Year’s Eve: 1. Utilize free ride share services and public transportation. Cities, large and small, try to circumvent the risks of DUI by subsidizing ride share services, cabs, and public transportation. All you have to do is download the app, know the code, save the number in your phone, or do whatever it is you need to do in advance to make sure you have a safe and sober ride home on New Year’s Eve. Do a quick Google search for your area, post the question on local police department Facebook pages, and make sure you get a few different options so you have a backup plan and a backup for your backup. Give yourself as many safeguards as possible to ensure that it is easy for you to make the right decision later. 2. Start your New Year’s Eve vigilance now. Though buses offer free rides and many car share services provide discounted rates on New Year’s Eve itself, these same services are not offered throughout the holiday season despite the increased rate of parties and gatherings that involve heavy use of alcohol and other substances. In other words, the risk of drunk driving accidents is high all month, yet the focus is mostly on New Year’s Eve specifically, putting many at risk during the rest of the month. It is common for people to say to themselves, “I’ll have just one,” or “I’m fine to drink now since I won’t be driving for a couple hours,” when they go to an office Christmas party or a small community event. Unfortunately, there are a number of unexpected factors that can play a role in throwing those good intentions out the window. For example: You might want to leave earlier than you originally thought if the people you are with want to go, an emergency arises, or the party dies out early. Other substances may be floating around at the party, and if you use them while drinking, it can amplify the effects of alcohol. Holiday parties can be socially awkward as they are often the only time in a year that some groups get together socially. For those who drink to manage social anxiety, one drink can often quickly lead to another despite good intentions. There is often a vibe that it is okay to overindulge and “let loose” just because it is the holiday season. If your intent is to stay safe on New Year’s Eve, get yourself in the healthy mindset now and carry it with you throughout the holiday season. For every event you attend this year, follow these same principles of choosing safety first. 3. Don’t drink or use other substances. Sounds like a no-brainer, right? If you have struggled with drinking and driving in the past, then it stands to reason that the best way to avoid drinking and driving is to avoid drinking entirely. Unfortunately, if you are living with an alcohol use disorder, this is a lot easier said than done. In fact, it is likely not the first time that you’ve sworn off alcohol, promised yourself or your loved one that you would moderate your drinking, or otherwise attempted to mitigate the harm caused by alcohol use. If you believe you are unable to manage your use of alcohol and stay safe this holiday season, it may be time to consider your options in alcohol treatment. Alcohol use disorders occur on a spectrum, from the person who binge drinks regularly, drinking more than two to three drinks in an two-hour period, to the person who drinks all day every day. There is no one set of circumstances that defines alcohol abuse, but for every unique individual, there are services that right for you and speak to where you are with alcohol today. 4. Stick close to a sober friend. If you can’t or don’t want to stay sober, have someone with you who you know will avoid any substance use. This person should be willing to not only avoid alcohol and potentially drive you where you need to go but also to intercede should you try to get behind the wheel or leave with someone who is intoxicated. 5. Set reminders on your phone. If you want help remembering to stop drinking by a certain point in the night, to drink no more than one drink every 60 to 90 minutes, or to head home at a definitive time, set reminders on your phone or watch to help you stick to your goals. 6. Choose celebrations that are close to home. You can remove the whole dilemma about drinking and driving by choosing to stick close to home or by hosting the party yourself. Be careful, however, if you walk home. Walking home while under the influence can
New Penalties in NJ for Drunk Drivers Start Now
As of December 1, New Jersey rolled out new drunk driving laws to curb the ongoing problem with fatal car accidents caused by drug and alcohol use. The holidays come with an increased risk of fatal car accidents, many of which will involve alcohol and drugs this time of year. In fact, in 2018, 20 percent of all deadly crashes in New Jersey were caused by alcohol use. Over the past five years, almost 700 deaths across the state occurred due to alcohol-induced accidents. New Drunk Driving Laws in New Jersey License suspensions will no longer be instituted for most people who are first-time DUI offenders and have a BAC reading under 0.15 percent under new NJ regulations. With a blood alcohol content over 0.15 percent, first-time DUI offenders will lose their license for anywhere from four to six months. All first time offenders convicted of a DUI, however, will be required to install an ignition interlock device in their car. This device measures blood alcohol content and requires the driver to blow into it before turning on the car. The car will work as usual as long as there is less than -0.05 percent BAC present in the person’s breath. If the device registers alcohol, however, the car will be immobilized. Depending on the specifics of the case, once installed, the first-time DUI driver will have to keep the ignition lock in place on their car for anywhere from three months to a year. Should the DUI occur due to a BAC over 0.15 percent, the driver will be required to keep the ignition lock on their car for another 9 to 15 months. For second-time offenders, the consequences intensify. Drivers will lose their licenses for as long as two years and will be required to maintain the interlock device on their car for anywhere from two to four years. Serious Consequences for a Serious Problem The idea behind the new laws is to motivate safer behavior. Many people believe that the changes were long in coming and a much-needed improvement to the system. If even one life is saved because a potential drunk driver’s car was rendered immobilized by a breathalyzer device on their ignition, it is worth it. The changes to the license suspension laws are positive as well, even if at first they appear to be more lenient than they once were. A license suspension often means that someone is unable to easily get to and from work. Without a job, it is harder to stay on track and work toward positive change. Rather, many convicted offenders struggle so much that they ultimately end up drinking more and have a harder time staying sober. Thus, the new laws that remove the license suspension for many first-time DUI offenders help to ensure that most will be able to continue to drive themselves to work without having to break the law and drive on a suspended license to do so. With these changes, New Jersey becomes the 34th state to require that all convicted DUI offenders install interlock devices on their cars. The slowly growing movement is happening because these ignition locks work. New Jersey reports that just under 74,000 car startups by drivers with a BAC higher than 0.08 percent have been prevented. The Goal Is Safety The new laws are in effect just in time for the holiday season, one of the deadliest times of the year in terms of alcohol-related car accidents on the road. Between Thanksgiving and New Year’s Eve, New Jersey experiences higher rates of road fatalities due to drunk and drugged driving than at any other time of the year. In fact, the death toll was slightly higher in 2018 compared to 2017. It is hoped that the new laws will help to lower rates this year, saving lives and helping to reverse the trend. Drive Sober or Get Pulled Over Statewide, police are instituting a campaign to help get drunk drivers off the road before any damage can be done. Called Drive Sober or Get Pulled Over, there will be an increase in units on the street patrolling and actively looking for drunk drivers as well as an increase in sobriety checkpoints. The goal is not to increase DUI arrests. State police have been advertising the campaign heavily for weeks to raise awareness with the hope of deterring people from getting behind the wheel while intoxicated in the first place. How to Avoid a DUI This Holiday Season If you live in New Jersey, new laws and increased police presence on the roads may be a powerful incentive to avoid DUI, but the fact is that good intentions are not enough to keep you safe this holiday season. If you are planning on hitting the road to get to and from holiday celebrations, dinners, and parties this year, follow these tips to avoid becoming a New Year’s DUI statistic: Designate a sober driver. Before you head out, make sure that the person driving is committed to staying sober for the entire evening — not having “just one beer” or “only smoking a little weed” early on. If the sober driver is you, commit to your sobriety for the entire evening to protect your own safety and make sure you are on high alert on the road. Stay sober. Whether or not you are driving, you will increase your ability to make safe choices — like choosing a sober driver or ordering an Uber if you don’t have a designated driver — if you are not intoxicated. Take advantage of free transportation options. Many areas in New Jersey will make public transportation free of charge while a number of local driving businesses will offer free rides to those who cannot drive themselves. Find out what the resources are local to you and make sure you have all the details readily accessible in your phone so they are easy to find when you need them. Choose destinations that are close to home.
Dry January & Remaining Sober Beyond
For those who are unfamiliar, Dry January is a public health campaign that urges participants to abstain from alcohol for the entire month of January. The origins of Dry January stem back to as early as 1942 in Finland but has recently gained traction and attention in the United States and in the United Kingdom. For some, Dry January is part of one’s New Year’s Resolution to drink less, while others claim it’s a way to detox from the excessive drinking done over the holidays. Regardless of one’s reasoning behind remaining sober for the entire month of January, it is unarguable that many benefits are reaped through the process of participating in Dry January. Understanding and experiencing the benefits gained from engaging in Dry January, it is presumed that one can transition into a sober lifestyle with ease during the following months. Let’s first examine Four Key Benefits derived from abstaining from alcohol in Dry January (and beyond): 1. More Money: It goes without question that cutting back on your alcohol intake will save you some cash. According to the Bureau of Labor Statistics, Americans spend about $565 a year on alcohol… that’s $22,600 over a 40-year period! Avoiding alcohol for just one month will save you a significant amount of money that can be spent elsewhere. 2. No Hangovers: Probably the most obvious benefit of partaking in Dry January and maintaining sobriety afterwards is that giving up booze will spare yourself from those unwanted hangovers. Instead of being immobile and stationary in your bed Saturday & Sunday morning, you can actually seize and enjoy the day! 3. Healthier Skin: Piper, CEO for Alcohol Concern stated that people who partake in Dry January may already be experiencing clearer and less dry skin. Those who continue to maintain sobriety after just four weeks, will typically notice their skin becoming less and less puffy. “If you stop drinking and keep yourself hydrated, your skin will likely thank you for it,” Dr. Luke James, medical director for Health Clinics at Bupa UK stated. On top of clearer skin, those who avoid alcohol will usually experience weight loss! 4. Better Mood: After a drink, we may experience a sense of relief. Sometimes we may feel perky and other times a drink can simply relieve us of stress and anxiety. Over time though, alcohol consumption may become a main coping strategy. Ashley Jones, ARPN-CNP, a certified family nurse practitioner at The Ohio State University Wexner Medical Center says, “alcohol tends to make these symptoms (anxiety, depression, etc.) worse, so you may find that your mood is actually more stable when not consuming alcohol.” Simply put, when you are not under the influence, it is easier to recognize negative feelings. When these particular feelings are apparent, perhaps therapy, talking to a doctor or exercise could help relieve and suppress these emotions. Maintaining sobriety beyond Dry January may seem like a daunting task, but it is imperative to grasp the concept that long-term sobriety leads to bountiful health, financial and social benefits. When a clear understanding of the benefits to sobriety is gained through one partaking in Dry January, it is easier for that individual to continue the journey to full-time sobriety. If a struggle ensues to remain sober after the month of January, here are Four Tips to Maintain Sobriety: 1. Write Down all the reasons why you’d like to give up drinking and display it for yourself to see on a daily basis. A constant reminder of the negative consequences that arise when under the influence and positive consequences of sobriety, can help you avoid alcohol altogether. 2. Determine the Aspirations you wish to achieve now that you’re no longer spending time and energy drinking. Perhaps spending more time with family or rebuilding relationships? Achieving better physical health by going to the gym? Engaging in an enjoyable hobby early Saturday mornings?! Starting to learn the guitar you’ve always wanted to play?! The possibilities are endless. 3. Avoid Alcohol. Remove all of the alcohol from your home to deter you from falling victim to temptation. It’s a lot easier to maintain sobriety when alcohol isn’t in arm’s reach. Furthermore, until you feel you have a strong hold on triggers try to avoid situations where alcohol is present. It’s important when doing this you replace those situations with positive ones so as not to isolate yourself. You Might Be Interested In Celebrities in recovery Fun gifts for avoiding financial stress during the holidays Spring cleaning ideas for the soul 4. Find Support! You’d be surprised how many friends, loved ones, co-workers and even strangers can help be supportive when it comes to you trying to maintain sobriety. Perhaps, support could come from a family member refusing to drink around you. Other times, support comes in the form of a friend spending quality time with you without alcohol being present. Reach out for guidance, support and help. It may seem easier said than done but get in the habit of asking for support from the people you are closest with. They’ll usually understand and be happy to be of assistance. There are many resources available to help those struggling with alcohol dependency. If abstaining from alcohol is seemingly too difficult, please reach out for help. Author: Michael Kelly, Clinical Technician
Benefits of Quitting Alcohol
7 Main Benefits of Quitting Alcohol Whether you’re occasionally overdoing it or you frequently abuse alcohol, the benefits of quitting alcohol far outweigh whatever you think you’re gaining from it. Most people in recovery will tell you their lives are now abundantly better than when they were drinking or using drugs. They’re clearer, more present, healthier, happier people, and they’re enjoying life more. The alcohol guidelines for American adults assert that if or when you’re drinking, you should drink no more than one drink if you’re a woman and two drinks if you’re a man. If you’re drinking more than that, it’s time to take a closer look at your drinking patterns and consider changing them or stopping altogether. Not drinking may sound like no fun to people teetering on the edge of alcoholism. It may sound downright impossible for those who have a substance use disorder. But quitting drinking is possible, and the benefits to your body when you stop drinking are vast. 1. Benefit of Quitting Alcohol – Improved Mood Some people drink alcohol because they feel like it makes them less stressed, happier, and less inhibited in conversations and behaviors. While you may feel these desirable effects of alcohol temporarily when you drink, they quickly wear off. Plus, they can contribute to the same things you\’re trying to drink away in the long run, like: Alcohol significantly impacts your brain. It works on your brain’s reward system and the chemicals that are responsible for: Even after drinking moderately, it takes your brain a day or more to rebalance those chemicals. During that time, you may feel a little more tired, cranky, or have a lower energy level or mood than normal. You may also experience changes in sleep quality. If you drink excessive amounts of alcohol, these effects are even greater. In addition to a hangover, you might feel: If you’re a heavy alcohol drinker, over time your brain’s reward center starts relying on alcohol to produce even normal levels of certain feel-good brain chemicals. These chemicals get depleted eventually. When this happens, you can experience ongoing depression, anxiety, and other mental health disorders. A benefit of quitting drinking is that your brain will heal itself without alcohol. Eventually, your brain chemicals will rebalance. Your central nervous system will go back to optimal functioning without alcohol, and you won’t experience the highs and lows that come with drinking regularly. 2. Benefit of Quitting Alcohol – Longer Life Drinking alcohol comes with several health risks that can shorten your life. One of the most important benefits of quitting drinking is a healthier body. Drinking alcohol strains most of your vital organs and increases your risk of cancer and cardiovascular events. Heavy drinkers are at risk for several health conditions, such as: All of this sounds painful, but, more importantly, it’s dangerous. Over time, drinking can cause organs such as the liver, kidneys, and heart to shut down. By quitting drinking, you’re stopping the damage that excessive drinking does to your body. Once you stop drinking, your liver gets a much-needed rest from processing alcohol, which is poison to it. 3. Benefit of Quitting Alcohol – More Smarts Alcohol abuse can: Giving up alcohol helps your memory stay sharp and your mind become clearer. Alcohol depletes essential vitamins, such as vitamins B6 and A, which are essential for brain health and other important functions. When you stop drinking alcohol, you also stop depleting these vitamins. Most people who drink excessively can note times their memory has “blacked out.” This happens because alcohol impairs the parts of the brain that are responsible for forming memories. Over time your brain can repair some of the damage done by alcohol addiction or drug addiction. The sooner you quit, the less long-term damage you do. 4. Benefit of Quitting Alcohol – Higher Quality of Sleep When you quit drinking alcohol, you’ll enjoy more restorative sleep. Having more than a couple drinks can dramatically disturb your sleep cycle by causing negative effects like: When you quit alcohol, these issues should clear up. Because you’re getting more restful sleep, you may feel more energized, mentally sharp, and motivated. Plus, sleep is essential for physical health. Getting enough sleep supports heart and brain health, so it can improve a number of functions. 5. Benefit of Quitting Alcohol – Improved Appearance Alcohol abuse and alcoholism affects your appearance. When you quit drinking, you will not only feel better, but you’ll look better. Some benefits of quitting drinking include: Better Skin When people quit drinking, improved skin is one of the first things many notice. Alcohol can wreak havoc on your skin because it’s a diuretic, which means it dehydrates your body. Your skin needs water to look and feel its best. Alcohol fuels wrinkles, acne, bags under your eyes, and ashy skin shades. Alcohol can also make your pores larger. This can lead to inflamed skin, whiteheads and blackheads. When you quit drinking, you can rehydrate your body, and it shows in the appearance of your skin. Your body is also better able to absorb nutrients that promote good skin. Healthier Weight Quitting alcohol can help you lose weight. Excessive alcohol intake has a proven link with weight gain. Most alcoholic beverages have a high calorie count because of ingredients such as processed sugars. Even alcoholic beverages without added sugar can still cause weight gain. Alcoholic beverages are often referred to as “empty calories.” That’s because alcohol itself is high in calories, and it promotes hunger. Some people engage in binge eating when intoxicated. Typical binge foods aren’t usually healthy foods, so avoiding binges is another benefit to your overall health. Consuming alcohol before or after meals can cause you to eat more calories. Over time, excessive alcohol consumption, as well as overeating when drinking alcohol can lead to gaining a significant amount of weight. People with alcohol use disorders may also have a lifestyle that promotes weight gain, like not exercising regularly and eating meals
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
Spring Cleaning for the Soul
The birds are chirping, the flowers are blooming and there is a faint smell of freshly mowed grass in the air. That’s right, it’s springtime. When I think of the word spring, I have one word I typically associate with it… cleaning. Time to open the windows, sweep the dust bunnies out of the corners and put away all of my winter gear (due to mother nature being a bit of a prankster this year, I may wait till June to do this last one). We all make those new years resolutions promising to change things in our lives to become our best selves in the new year. For those of us who have not stayed on track (hand raised), spring is the perfect time to get started on becoming our best selves. So, let’s get started! 1. Declutter If you are like me, you may have an area or two in your life (room, office, car, or daily bag) that looks like a tornado blew through it. For me, it’s my work bag. A pit of lose change, old straw wrappers, receipts, and any other thing you can think of that I may come into contact with in my day to day life. Every time I go to grab my keys or my wallet, I’m left searching for them in the pit of despair. I’m left in a constant state of panic wondering if I left them somewhere or they fell out of my bag. Organizing an area of your life that is in disarray can be an extremely gratifying experience. When you have order in your life, it gives you a sense of harmony. Having a serene space will provide you with a sense of gratitude for what you have and take away the anxiety of having to live in chaos. Remember, you become the energy you surround yourself with. 2. Rid yourself of toxic relationships They say 89% of people will at some point in their life be involved in a toxic relationship. This does not necessarily need to be a romantic one. Some people have toxic friends or family members. These relationships tend to make you feel taken advantage of and leave you feeling hurt. Well, it’s time to clean them out of your life! Delete them on social media so they aren’t given a window into what is going on in your life. Block their phone number so they aren’t able to contact you to pull you back in. Write a goodbye letter to them telling them everything they did to hurt you and why you no longer want them in your life. Then, throw that letter away! You heard me right, throw it away. You aren’t sending the letter because you don’t want that relationship to mend. You are writing down your feelings and throwing the letter away because you need to mend and that means, cleaning that person out of your life. Remember, if you continue to keep bad relationships around, you won’t have room for good ones to come into your life. 3. Find your passion What did you do yesterday or the day before that? Did you love it? Was it making your day better? Was it getting you to the place in life you ultimately want to be? If your answer is no, you aren’t doing something that you are passionate about. Now, if your passion is to become an actor, I don’t suggest you quit your day job and start auditioning for Broadway plays but, everyday you should do something that makes you feel good and gets you closer to your dream. How do you expect to do that when you go to work, come home, make dinner, and sit on the couch watching tv till you fall asleep? Enroll in an acting class or audition for a theater production in your community. Download monologues and practice reading them in the mirror until you figure out which one suits you best. The point is to push yourself each day to get to the place you want to be. When you clear out all of the things you are doing that aren’t serving you, you will be amazed at how much time you have for the things you love. Remember, you miss 100% of the shots you don’t take. 4. Journal I never used to keep a journal. To be honest, I didn’t see the point. Then one day, I was so anxious about something at work, I didn’t sleep that night or the next or the next. Every time I would lay my head down to sleep, I kept thinking about the situation and, how much I hated it and, how there was nothing I could do to change it and, how I was going to have to deal with it the next day. One day, a coworker told me to journal at night everything that was racing in my mind. I thought it was silly but, I went to Barnes and Noble and got myself a journal. I assumed I would just start listing the few things that I was upset about but instead, that turned into 3 pages of me listing what I didn’t like, how it made me feel, and what I wanted to happen. After I wrote it all, I felt two things, relieved and exhausted. I had finally gotten it all out. I wrote until I felt content. I laid my head down that night and fell right to sleep. Since then I do not journal every single night but, when my mind is racing, I journal to get all of my thoughts out. Cleaning out the negative leaves your mind empty and open to fill with solutions to turn the negative into a positive. So, grab that broom, I mean pen and clear out your mind. Remember, clearing your mind helps you listen to your heart. The word spring means “to move or jump suddenly or rapidly upward or forward.” When we
Coping With the Winter Blues: Tips for Seasonal Affective Disorder
As much as some of us wish, we can’t sleep away the winter months in hibernation. However, we can find healthy ways to deal with unwanted feelings that come with it. The decreasing sunlight and cold weather in fall and winter can make some people feel down due to shorter days and colder temps; then begin to feel better in the spring and summer, which bring longer daylight hours. This is called seasonal affective disorder (SAD), and it’s a type of depression. The condition is characterized by a recurrent, seasonal pattern with symptoms of depression lasting four to five months per year. Here are tips for coping with seasonal affective disorder. The symptoms of seasonal depression impact how you feel, think, and manage daily tasks. The “winter blues” can bring about mild depressive symptoms such as: More severe signs and symptoms of SAD can include: If you find yourself with any of these SAD symptoms for more days than not, it’s important to reach out to a mental health professional for appropriate treatment options. Some people need regular behavioral therapy and potentially antidepressant medications and light therapy to overcome seasonal depression symptoms. With the change of seasons, however, many of us are prone to at least some changes in mood. It’s normal to have some days when you feel down. Making some lifestyle changes can help manage your mood, support good behavioral health, and make the winter months much more enjoyable. Here are some self-help tips to lift your mood: #1 Connect With Your Values Choose intentional actions that hold your interest and concentration. It doesn’t need to be a massive undertaking. Keep it simple. Taking action can be as small as walking across the room or putting an item away. Keep your interest moving towards aspects of your life that give you energy as opposed to drain you. You’re at your best when your thoughts, feelings, and actions are in sync with what matters to you. Passive activities, such as watching television, are often too weak to hold your interest and can push you away from meaningful action. #2 Catch Yourself, and Avoid “Avoiding” Whenever you decide to put off a task (even for a moment), do at least a small bit instead. It’s normal to want to avoid anything that’s a perceived threat to our plans. Catch yourself avoiding, and then avoid your avoidance — at least for a minute or two. For example, if you’ve been avoiding doing your laundry, and decide to make yourself a cup of tea before you get started, pull the clothes out of the dryer before you make the tea. You’ll find that once you get started, you’ll want to continue. If you’re still forcing yourself to do the laundry after a couple of minutes, stop; do your avoidance activity (drinking tea); and then reapply the “do a little first” strategy. Even a small sense of accomplishment can boost your mood. #3 Exercise Physical activity is a wonderful way to decrease anxiety and tip for seasonal affective disorder. Staying busy and increasing endorphins, serotonin, and dopamine is a natural and free antidepressant. Join a gym or a class where you’re around other people to increase social contact. Establishing an exercise routine can be a valuable lifestyle change that establishes a new structure for your day. A regular exercise routine not only benefits your mental health but keeps your physical health in check too. Weight gain can be an effect of seasonal affective disorder due to feelings of lethargy and a tendency to eat high-calorie, high-fat comfort foods to cope with low mood. Exercise safeguards you against some of the health effects that can accompany weight gain. #4 Do the Opposite of What You Feel Like Doing Try doing the opposite of what your passive side is telling you to do, and you’ll find that you have begun a movement away from passivity. It can be tempting to wait until we “feel motivated” to take action, but the reality is, that feeling only comes by taking action and engaging with the environment. For example, if you feel like withdrawing from a confrontation, approach the person instead of hiding. #5 Keep a Normal Sleep Schedule Even though snow and ice might make you want to curl up all morning in your warm bed, it’s important to keep a set sleep schedule all week long, including weekends. Hypersomnia, or oversleeping, is common in the winter and it can also add to your low mood. A regular sleep pattern of going to bed and waking at the same time every day is one way to help regulate your circadian rhythm. #6 Aim for Balance in Your Life You can help maintain balance in your life by scheduling action and structure into your normal activities. These may include regular practices like getting up in the morning, making breakfast, exercising, taking a walk, talking to someone, answering email, and checking your voicemail. The last activity you schedule for the day should be to sit down and schedule the next day’s activities. #7 Do Something New Mix it up a little. Try a different hairstyle. Explore a part of town you’ve never visited. Novelty creates curiosity and keeps you from getting stagnant. The decision to do something new puts you in motion. #8 Watch Your Diet You may crave junk food or fast food when you’re feeling down but watch what you eat. Limit your caffeine and sugary drinks as they tend to create a “crash” feeling. Complex carbohydrates take longer to digest and help to increase serotonin or “feel-good” hormones in your brain. These go-to brain foods include spinach, sweet potatoes, broccoli, beans or lentils, and zucchini. Chocolate and almonds are also a good mood-boosting snack. #9 Spend Time With Friends and Family Socializing is important for your mental health, especially with only six or seven hours of natural light a day. Chatting with loved ones is always good but try to do something active like going
