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Is It Safe to Go to Rehab During the COVID-19 Pandemic?

Written by Enlightened Recovery on . Posted in Recovery, Uncategorized. No Comments on Is It Safe to Go to Rehab During the COVID-19 Pandemic?

If you or someone you know is contemplating treatment for drug or alcohol abuse, you may be wondering if it’s safe to do so during the COVID-19 pandemic. The answer is yes, treatment facilities are taking numerous precautions to ensure the safety of their patients and staff members. In fact, it may be a really good time to seek treatment.

A Booming Business

According to experts, more people are turning to drugs and alcohol to cope with the stresses brought about by COVID-19. People are planning quarantine cocktail parties and Zoom Happy  Hours. Friends have raised a glass to each other via FaceTime. According to a piece that ran on Morning Edition on National Public Radio (NPR) on September 11, 2020, alcohol sales have been an economic bright spot during the pandemic. Alcohol sales outside of bars and restaurants are up 24 percent over this time last year, and restaurants have been allowed to sell alcohol with take-out food orders. Drizly, an app-based alcohol home delivery service, raised $50 million in August to expand its operations, and a company spokesperson said that sales are up 350 percent over this time last year.

This boom in alcohol sales worries Dr. Lorenzo Leggio, who is a researcher with the National Institute on Alcohol Abuse and Alcoholism. Leggio says that because alcohol is more socially acceptable than other drugs, consuming excessive amounts of alcohol seems less risky to people than street drugs (although the use of opioids, meth, and cocaine has also increased). Another point of concern is that, according to Leggio, alcohol-related illnesses kill 88,000 Americans per year, which is more than all drug overdoses combined for the same time period. People who drink excessive amounts of alcohol have an increased risk of respiratory infections and an increased risk of complications from those infections. Additionally, there is concern that after the pandemic ends, that pattern of excess drinking may continue.

What Precautions Are Treatment Facilities Taking?

Drug and alcohol treatment centers are considered essential services and so have not been required to shut down during the pandemic. In fact, as more people turn to drugs and alcohol as a coping mechanism during the pandemic, treatment centers are more needed than ever as people struggle with addiction and other mental health issues.

At many treatment facilities, health precautions begin before a patient is even admitted. Perspective clients are screened for risk factors, frequently through a questionnaire that asks if they have traveled outside the United States recently; if they have passed through an airport; if they have had a cough, fever, or shortness of breath in the past seven days; if they have experienced a loss of taste or smell; and if they have been in contact with anyone who is or may be COVID-19 positive. Many treatment centers check the temperature with a forehead thermometer of anyone entering the facility. If their temperature is higher than 100.4 degrees, they will not be allowed to enter. 

Disinfectant wipes, masks, and gloves are available for everyone in the facilities, staff, and patients alike. Cleaning and disinfecting routines have been heightened, with high-touch surfaces being disinfected frequently throughout the day. Masks must be worn when in common areas. Social distancing is enforced, and handshakes, hugs, and the like are not allowed. Many facilities are prohibiting visitors and visits off-site have been scaled back.

Treatment facilities have also developed protocols to follow if a patient should become ill with COVID-19 while in treatment. Clients in an out-patient program would need to return home and participate in their various therapies via Telehealth services or a Zoom meeting or some other remote access modality. They would be required to contact their primary care physician or go to urgent care. They would need to be free of a fever for 72 hours and be cleared by their doctor before returning to the program. Clients in a residential program who become ill with COVID-19 may be quarantined in their residence, sent home and offered Telehealth services, or taken to a local hospital if their medical situation warrants that level of care.

As in many other organizations, many staff members at treatment centers can work remotely and are doing so. Whenever possible, group and individual therapy sessions are being conducted through telemedicine. If groups meet in person, social distancing guidelines are being observed. Some treatment centers that offer residential care are limiting off-site visits for clients to medical appointments.

Treatment Facilities May Offer More Precautions from COVID-19 than “Civilian” Life

Some experts feel that, for a person addicted to drugs or alcohol, a treatment facility may provide more protection from COVID-19 than they would have in their day-to-day life because they will be in a controlled environment. People struggling with addiction won’t be abusing drugs or alcohol and engaging in risky behaviors that frequently coincide with substance abuse. If you are or someone you love is considering entering a treatment program, don’t let COVID-19 deter you.

As the COVID-19 pandemic continues, more people are turning to drugs and alcohol to cope with the stress as the world grapples with this illness. Alcohol sales, excluding bars and restaurants, are up 24% when compared with the same time period in the previous year. Some experts worry that people are drinking to excess to ease the stress and boredom from the pandemic. While not all of this excess will result in addiction, some will. There is concern that when the pandemic ends, the excessive alcohol consumption will continue. At the same time, there is concern about whether or not it is safe to enter a treatment program during the pandemic. Rest assured that treatment facilities like Enlightened Recovery, located on the New Jersey shore, are monitoring the pandemic closely and taking precautions to safeguard the health of clients, staff members, families, and the greater community. If you or a loved one is concerned about drug or alcohol use, call (833) 801-5483.

 

Can Animals Be Therapists?

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It is said that man’s best friend is a dog. Can a dog also be man’s best therapist?

Anyone who loves animals knows how nice it is to come home to a dog who’s glad to see you, particularly after a bad day: to stroke a cat’s fur and listen to the kitty purr; to cuddle a nice, soft bunny; to saddle up a horse and go for a ride, or even to watch fish swimming placidly in their aquarium. All of these actions contribute to a sense of calm and well-being.

While a beloved pet will never take the place of a trained therapist, spending time with an animal provides both physical and mental health benefits that can aid in recovery.

Benefits of Having a Pet or Spending Time With Animals

According to an article that was published on the National Institutes of Health (NIH) website, owning a pet can decrease stress, improve a person’s overall cardiovascular health, and can decrease the levels of cortisol (a stress hormone) circulating in a person’s system and increase the levels of oxytocin. Decreasing the levels of cortisol can lower blood pressure, prevent weight gain, boost energy levels, improve brain function, and strengthen the immune system. Increased levels of oxytocin contribute to the ability to form connections. A study conducted by the Federation Cynologique Internationale suggests that children who have pets in their homes develop stronger immune systems than do children in homes without pets.

An article in Psychology Today says that spending time with animals can be beneficial to people diagnosed with major depressive disorder, schizophrenia, and substance use disorder. Spending time with animals can contribute to feelings of calmness, comfort, and safety, and forming a bond with an animal can help people develop better self-esteem, improve their ability to trust and form connections, and improve socialization and communication skills. A study of adolescents with type 1 diabetes demonstrated that taking care of fish correlated to the teens better managing their diabetes.

Having a pet also lowers your cholesterol level, decreases triglycerides (fats carried in the blood), decreases feelings of loneliness, increases your opportunities to get exercise and spend time outdoors, and makes it easier to form connections with other people. If you have a tendency to isolate because of depression or feelings of shame surrounding addiction, having a dog can be a great way to get out of your head, get out of the house, and meet some other people.

If pet ownership isn’t a possibility, perhaps because you rent in a place that doesn’t allow animals, you are in college and live in a dorm, or you or someone in your household is allergic to animals, you can still have some of the benefits of being around animals. Go to a pet store and spend some time watching the animals there. If your area has an aquarium, zoo, or living museum, pay them a visit. Volunteer at an animal shelter or an animal rescue society. Find work as a dog walker or take care of people’s pets when they travel. 

Animals in Medical and Other Settings

Because of the mental and health benefits that spending time with animals brings to people, animals are used in more formal settings as well. This idea is not new. An article on animal-assisted therapy (AAT) published on the Alliance of Therapy Dogs website says that the ancient Greeks used companion animals to help people with physical and mental illnesses. Hippocrates, the Greek doctor considered to be the founder of medicine, thought that there was great therapeutic value in horseback riding. In the 1960s, child psychologist Boris Levinson is considered to be the father of AAT. Levinson began bringing his dog, Jingles, to work with him and found that when he did so that the children’s therapy sessions were more productive. Children were more at ease and communicative when Jingles was in the session. 

Now therapy dogs (typically well-trained pets) make the rounds at some selected hospitals, nursing homes, hospice facilities, addiction treatment centers, and prisons. According to an article published by the Mayo Clinic, the use of therapy dogs can “significantly reduce pain, anxiety, depression, and fatigue in people with a range of health problems.” These health problems include children undergoing dental procedures, cancer patients receiving treatment, patients with dementia, and veterans with post-traumatic stress disorder (PTSD). Prisons use therapy dogs to “reduce violence and anti-social behaviors, cases of suicide, and drug addiction.”

Some airports now use therapy dogs as well, which was implemented after 9/11. According to Vane Airport Media, Inc., as of 2018, 58 airports in the United States had some sort of therapy dog program. For example, the Wag Brigade has been a tail-wagging presence at the San Francisco International Airport since 2013. The Wag Brigade now has 22 therapy dogs and one Juliana -breed pig, who enjoys playing her toy piano. The therapy animals all wear vests that say “Pet Me.” The Wag Brigade is a partnership between the airport and the San Francisco SPCA.

Animal-Assisted Therapy in Addiction Recovery

Because of the mental and physical health benefits associated with being around animals, many treatment facilities incorporate some type of animal-assisted therapy into their programs. Activities will vary depending on the facility and the client, but can include grooming and feeding the horses, taking care of the tack, and cleaning out stables. Many programs also incorporate riding. Equine therapy lends itself well to recovery programs because working around horses can help people to identify and process their feelings. 

The ancient Greeks were right: animals are good for people. Don’t fire your therapist, but do find a friendly animal to be part of your life.

Spending time with animals is good for your physical and mental health. Because of this, Enlightened Recovery includes equine therapy as part of the holistic treatment modalities that they offer to patients working to overcome addiction or mental health issues. Equine therapy has demonstrated success in helping people to identify their feelings, which is part of the healing process. Located on the New Jersey shore, Enlightened Recovery offers alternative therapies to complement the one-on-one and group counseling that they provide. Other alternative therapies that they offer include art and music therapy, Family Constellation Therapy, horticultural therapy, yoga, acupuncture, and chiropractic work. Every patient has a treatment program custom-tailored for him or her based on their individual needs. If you or a loved one are seeking treatment for a substance abuse disorder or a mental health issue, consider Enlightened Recovery. The facility offers treatment in a compassionate and supportive environment. For more information call (833) 801-5483.

 

What Is Family Constellation Therapy?

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“No man is an island entire of itself; every man

is a piece of the continent, a part of the main.”

The opening lines of English metaphysical poet John Donne’s (1572-1673) Meditation XVII suggest the interconnectedness of humanity. The lines could also be applied to Family Constellation Therapy, an alternative therapy that explores the relationships between family members.

According to Vern Morin, who is the facilitator for Family Constellation Therapy at Enlightened Recovery, this therapeutic approach is a little different from traditional family therapy. In a video description of the topic on the recovery center’s website, he says that in Family Constellation Therapy we “turn the brain off, and we feel.” Family Constellation Therapy is concerned with the “issues that we think about but don’t deal with, that we aren’t taught to deal with.”

What Is Family Constellation Therapy?

Developed by German psychotherapist Bert Hellinger, Family Constellation Therapy is a type of group therapy led by a therapist or facilitator with special training in the technique. In Family Constellation Therapy, the person participating or receiving the therapy selects other members of the group to serve as stand-ins for his or her actual family members. These people are arranged in a circle, called the family constellation. The surrogates or stand-ins hear about the family history or the issue of concern to the person receiving the therapy. Then the stand-ins are asked to describe how they feel or anything they think regarding the connection between the family members they are portraying and the person getting the therapy. This process frequently leads to a greater sense of understanding and empathy.

What Types of Issues Are Addressed Through Family Constellation Therapy?

Family Constellation Therapy looks at the family as a system and the individual’s role in that system. This can lead to exploring family relationships from generations back and how those impact the present. Family systems frequently have unspoken rules or laws, and problems often occur when someone fails to follow these laws. These are the roots of the beliefs we have that may not work for us anymore, may not be healthy, and may not even be accurate. 

This type of therapy can be particularly helpful when dealing with depression, anxiety, and substance abuse. For these issues, people frequently talk about a genetic predisposition to these conditions or learned behaviors, that can carry on down through multiple generations. In Family Constellation Therapy, you may find that your current issues and behaviors have roots from previous generations that you hadn’t realized.

Benefits of Family Constellation Therapy

Family Constellation Therapy benefits the person receiving the therapy and the group members participating as stand-ins for the actual family members. The person receiving the therapy stands outside the circle and is able to observe dynamics and connections that he or she may not have considered before. The stand-ins are new to the particular situation–they don’t know the person’s family history and or the particular situation being addressed, so they can bring fresh insights and give the person different perspectives to consider. The actual family members being portrayed aren’t there, so the person seeking the therapy is free from worrying about the possibility of hurting their feelings or suffering repercussions for sharing a family secret. The people serving as stand-ins benefit in a couple of key ways. They may recognize aspects of themselves and their family generational dynamics and may gain a greater understanding of their own situation or trauma. In addition, being a surrogate in Family Constellation Therapy is a powerful way for them to be of service, which is an important aspect of the 12-Step philosophy.

The Role of Family Constellation Therapy in Addiction Recovery 

Because Family Constellation Therapy is useful in addressing and healing trauma, it is a very appropriate treatment modality for addictive behaviors because many therapists believe that trauma and attachment issues are at the root of the addiction. The trauma that leads to addiction can be multi-generational and historical or it can be a significant loss, such as the death of a parent in childhood, or violence. Moreover, addiction is viewed as part of the family system, rather than strictly an issue for the person dealing with addictive behaviors.

Future of Family Constellation Therapy

Hellinger originally developed Family Constellation Therapy in response to the trauma caused by World War II. The technique is widely used in Europe, Russia, Asia, and Latin America and is gaining ground in the United States. According to the Enlightened Recovery website (https://enlightenedrecovery.com/about-us/our-staff/), Hellinger has “revolutionized the heart and soul of family therapy by illuminating the unconscious, and often destructive, loyalties within families. Family Constellation work is an effective therapeutic process that helps break destructive family patterns of unhappiness, illness, failure, and addiction. The Family Constellation approach is becoming one of the most rapidly expanding forms of therapy in the world and is practiced in more than 35 countries.”

Enlightened Recovery offers life-affirming therapies for those struggling with addictions to drugs or alcohol. Enlightened Recovery is a licensed co-occurring treatment center, which means that the center offers treatment for the mental health issues that very often are the underlying reasons for addictive behaviors. The center, located on New Jersey’s southern shore, offers a variety of alternative therapies to complement the more traditional talk therapy that they offer. One of the holistic treatment modalities offered is Family Constellation Therapy, which explores the family relationships that play a role in addictive behavior. Other holistic treatment modalities offered include sound healing, yoga, horticultural therapy, acupuncture, chiropractic work, massage, art and music therapy, and reiki. At Enlightened Recovery, each client receives a customized treatment plan drawing from these therapeutic options based on his or her individual needs. If you or a loved one is struggling with addiction, call (833) 801-5483 today.

 

“Random Acts of Kindness”: It’s Good for Others And for You

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The New Oxford American Dictionary defines kindness as “the quality of being friendly, generous, and considerate.” A recent article on the benefits of kindness defined kindness as doing something nice for someone without being asked and without expecting anything in return. Examples of kindness include holding the door for the person behind you, inviting a new colleague to join you for lunch, or taking a meal to someone who is sick or has had a death in the family.

Kindness is also an international affair. World Kindness Day has been celebrated on November 13 each year since 1998, promoted by the World Kindness Movement (WKM). The WKM is a non-governmental organization with no religious or political affiliation whose mission statement is to “inspire individuals and connect nations to create a kinder world.” 

Health Benefits of Kindness

Besides benefitting the recipient of the kind act, kindness can actually improve the physical and mental health of the person performing the kindness. When you do something kind for someone, you have an increased level of oxytocin in your system. Known as the “love hormone,” increased levels of oxytocin are associated with bonding: the bond between a mother and her infant, the romantic love between two people, and the bond between people and their pets. Physically, studies have shown that increased levels of oxytocin help to lower blood pressure and improve overall cardiovascular health. Oxytocin is also connected to feelings of greater self-esteem and optimism. 

The act of being kind also elevates levels of serotonin. Serotonin is the “feel-good” hormone and allows brain cells and other nervous system cells to communicate. According to the Hormone Health Network website, serotonin aids in sleep reduces depression and anxiety and helps with bone health. Serotonin levels are also increased by performing acts of kindness for others. Increased levels of endorphins help to reduce sensations of pain and decrease anxiety. In addition, numerous studies show that people who are routinely kind to others produce 23% less cortisol (a stress hormone) than people who don’t. This results in less stress, which results in better overall health and slows the aging process.

The Role of Kindness in Substance Abuse Recovery

As shown above, performing acts of kindness clearly provides physical and mental health benefits: increased oxytocin promotes greater self-esteem and a more optimistic outlook on life; serotonin reduces anxiety and depression and aids sleep; increased endorphin levels (similar to the boost you get from exercise) reduce sensations of pain and reduces stress levels and anxiety; and a lower level of cortisol results in less stress and may lead to greater longevity. In fact, people who are suffering from depression are frequently told to exercise and to do volunteer work for the mental health benefits of those activities.

Kindness also helps with substance abuse recovery. When we are abusing drugs or alcohol or another addictive behavior, our focus is on ourselves and our next drink or whatever substance or behavior we crave. Performing an act of kindness or service for someone helps to turn our focus from ourselves to others. In fact, performing acts of service is an important aspect of the 12-Step philosophy. 

Performing acts of kindness also aid us in building connections with other people. We may feel a greater sense of connection to the people we are serving, but if our service is as part of a group (like a church group serving lunch at a homeless shelter or a high-school club participating in a local effort to clean up a local area), we may also feel a greater sense of connection to the people we are serving with. Performing acts of kindness can open us up to new possibilities, and we may begin to focus more on what we have in common with other people, rather than the differences that divide us. By serving others, we start to emerge from the self-imposed isolation that is common with addiction.

Be Kind to Yourself

If you are in recovery, it’s important to direct some of those acts of kindness toward yourself as well. People suffering from addictions tend to criticize themselves harshly, which does not aid in recovery. We need to learn to like and love ourselves in order to fully recover. It can be helpful to write a list of the qualities about yourself that you like–a love letter to yourself if you will. If meditation is part of your spiritual practice, consider doing a loving-kindness meditation, where you direct kind intentions toward yourself and others. Scripts and more specific directions are widely available online.

An act of kindness doesn’t need to be elaborate or time-consuming to benefit both you and others. Smile at a stranger. Give a coworker a compliment. Run an errand for a neighbor. The benefit to you will be just as great to you as it will to them, and the world will be a kinder place.

Because of the physical and mental health benefits of performing acts of kindness, many opportunities to be of service are incorporated into many of the treatment options offered at Enlightened Recovery, a substance abuse treatment center located on the New Jersey shore. One of the modalities offered is horticultural therapy. Clients have the opportunity to work on the center’s farm and grow much of the food that is used to prepare their meals. In addition, produce is provided for the Enlightened Cafe. Profits from the cafe are used to provide scholarships for those who cannot afford treatment. The holistic treatment modalities offered include group and individual counseling, yoga, meditation, sound therapy, and music and art therapies. Enlightened Recovery offers its many treatment options within a framework of the 12-Step philosophy. If you are interested in a recovery facility that tailors a treatment plan for each client, call (833) 801-5483 today.

 

Managing Sobriety This Thanksgiving

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Thanksgiving conjures up images of happy families traveling to spend the holiday together. Grandma or mom is presiding over the kitchen, fixing a glorious meal that rivals any meal seen on a magazine cover. Grandpa or dad is watching the game on television. Happy children are playing and adorable dogs are romping. Even the family cat is happy.

But what if your Thanksgiving doesn’t look like that? What if your family doesn’t get along? What if your Thanksgiving is populated by actual real humans instead of entertainers direct from filming a Thanksgiving special? 

For some, Thanksgiving is a wonderful time with family. For others, it is filled with stress, anxiety, or loneliness. If you have recently embraced a sober lifestyle, Thanksgiving can be particularly stressful.

Several aspects of Thanksgiving can be stressful and potentially triggering, especially for people newly in recovery. These stressors include traveling, staying in someone else’s house, and Thanksgiving dinner itself. With a little planning, however, Thanksgiving can be a pleasant, substance-free time.

Traveling During the Thanksgiving Holiday

If you have to fly to reach your destination, bear in mind that the Wednesday before Thanksgiving is one of the busiest travel days in the entire year. If you hate crowds or are afraid of flying, and you are committed to sobriety, you will face some challenges.

Since you no longer will have a drink or two to help you deal with a jam-packed airport, canceled flights, and lots of time spent waiting, you will have to resort to other, albeit healthier, coping mechanisms. Allow more time than you think you need. If the airline says to be there two hours in advance of your flight, do it. Maybe even come a little before that. The last thing you want during Thanksgiving is to be anxious about missing your flight. Bear in mind that the other travelers will possibly be anxious and short-tempered. Call upon the resources you learned in recovery, like deep breathing, to stay as relaxed as possible.

If you are afraid of flying and this is your first time flying sober, you are facing another challenge. Use deep breathing or another technique that you can do seated. This can get you through takeoff and landing, and any turbulence that you may encounter in the air. Bring a book or game to distract yourself. In addition, travel with as little luggage as possible.

Staying in Someone Else’s Home

Staying in your parents’ or a sibling’s home can be a source of stress. Even if your relationships with your family are positive, visiting your childhood home as an adult can bring back childhood memories and possibly unresolved issues. When you are a guest in someone’s home, you need to abide by their rules and be mindful of their schedule. Although it can be fun for everyone to be together under one roof, it can throw off your routine. Ask your host (your mom? dad? sister?) if they mind if you do yoga in the living room at 5 a.m., go for a run every night two hours after dinner, or find an AA meeting to attend while you are in the area.

If your family enjoys wine with dinner, a beer while watching the game, or cocktails before dinner, give some thought to how you will handle the situation. If your family already knows that you aren’t drinking, your situation is easier. If your family or some family members don’t know and they are accustomed to seeing you with a drink in your hand, you may want to have a conversation with them before you arrive. This proactive approach can minimize awkwardness and may give you and them a chance to have a real discussion about the changes you have made in your life–if that’s a discussion you want to have. In any case, bring along whatever it is you like to drink and enough to share.

Thanksgiving Day

Thanksgiving Day festivities may include other relatives and family friends. Not all of these guests may know that you are sober by choice. As you would before going into any social situation where alcohol may be served, spend a little time thinking of what you will say if and when someone offers you a drink. Remember, you don’t owe anyone an explanation; a simple “no, thank you” should suffice. Nevertheless, there are a few strategies and techniques that can help ease any awkwardness that could arise.

  • Help in the kitchen. It’ll be difficult for anyone to offer you a drink if you are busy.
  • Keep a glass in your hand. If you already have a drink, no one will offer you one.
  • Bring a festive nonalcoholic beverage to dinner. Other people may enjoy it as well.
  • Have a few responses ready if someone asks you why you aren’t drinking: you are taking medication that doesn’t interact well with alcohol; you are training for an event and you have an early workout scheduled the next day; you’ve lost your taste for it. Or you could simply tell people that you don’t drink anymore and change the subject.

Thanksgiving and other holidays can be stressful for anyone, especially if you have recently chosen a sober lifestyle. With a little forethought and planning, however, you can go and enjoy spending time with people you love while maintaining your sobriety.

Holidays and social events can be stressful, but in the recovery treatment program at Enlightened Recovery, you will learn the life skills you need to navigate social situations confidently as you move forward in your new life, sober by choice. Enlightened Recovery, located in New Jersey’s south shore area, tailors a recovery program to meet the needs of each individual client. The focus is on healing the whole person, not just stopping the addictive behaviors. The treatment options include talk therapy, both one-on-one and in groups, and a wide range of holistic treatment modalities including acupuncture, chiropractic treatment, yoga, sound therapy, family constellation therapy, horticultural therapy, art and music therapy, and more. If you or someone you love is struggling with an addiction or other mental health challenge and is seeking compassionate therapy in a comfortable and soothing environment, call Enlightened Recovery at (833) 801-5483.

Nature: An Important Tool in Addiction Recovery and Improved Mental Health

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It would be hard to find a person who didn’t enjoy being outside or who had never been awestruck at some aspect of the natural world. Perhaps it is watching the total eclipse of the sun and being amazed as the moon inexorably moves across the face of the sun, blotting out the light, causing the temperature to drop and the animals to settle in for the night, and then to reverse itself and become day again. Or maybe you’ve been moved emotionally as you walk through the majestic old-growth redwood trees on California’s northern coastline. Or perhaps it’s smaller. Perhaps you are a person who can look at a flower and really see the textures of the petals, the subtle or not so subtle shadings of color. Or perhaps you love the sound of the rain on the roof. Whatever it is, most of us have been awed by nature at some point. But did you know that nature is also good for your health?

Health Benefits of Nature

The health benefits of nature are numerous and range from decreasing blood pressure to improving mood to relieving depression. A study conducted at the University of Queensland in Australia found that spending 30 minutes in nature could reduce blood pressure by as much as nine percent and reduce depression by seven percent. The study also found that exposure to sunlight helps to regulate sleep. Another study found that being outside for 120 minutes per week causes positive changes in mood for people. In all, spending time in nature can elevate mood, lessen heart disease, improve asthma, lower anxiety, prevent migraines, improve the ability to focus, improve memory, boost creativity, relieve depression, and help with seasonal affective disorder (SAD). 

How Nature Can Impact Your Brain 

A recent study found that being in the sun increases serotonin levels in the brain. The increased serotonin helps with elevating mood and can be a deterrent against depression, anxiety, and obsessive-compulsive disorder (OCD). In another study, one group of people walked in the forest while the other group walked into the city. The group that walked in the forest had a 16% drop in cortisol levels (a stress hormone,) a two percent drop in blood pressure, and a four percent drop in their heart rates. Researchers in Korea used functional MRIs to watch brain activity in people viewing different images. When people looked at urban images, the MRI showed increased blood flow in the amygdala, the part of the brain concerned with fear and anxiety. When the subjects looked at nature scenes, areas associated with empathy and altruism were more active. A study at Stanford showed that people who walked in nature for 90 minutes “showed decreased activity in the subgenual prefrontal cortex, a part of the brain linked to depressive rumination.” That is to say, people who spent more time in nature were less apt to beat themselves up. And finally, a study conducted at the University of Michigan found that people who took a 50-minute walk in the arboretum had improved executive functioning skills. 

Spending Time in Nature Is an Important Part of Addiction Recovery

In Psychology Today, therapist Sarah Benton discusses the emphasis that current society places on technology and electronics. “The key to recovery…is ‘balance,’ ” she writes, “and therefore it is important for our mind, body, and spirit to counteract our high-tech lives with nature.” Spending time in nature through hiking, camping, backpacking, and the like can give people a sense of self-confidence and belief in their own abilities. Spending time outdoors and connecting with nature could be viewed as a way of practicing the 11th Step in the 12-Step tradition (“Sought through prayer and meditation to improve our conscious contact with God as we understood Him, praying only for knowledge of His will for us and the power to carry that out”). Most people feel a sense of awe when in nature that they don’t feel in an urban setting. A part of recovery is reawakening the senses and becoming mindful of one’s surroundings, and spending time in the natural world is an excellent way to do this. 

Ways to Make Nature a Part of Your Life

Spending time in nature is good for everyone, especially people recovering from addiction or living with mental health issues. An easy way to do this is to take your exercise routine outside. If you live anywhere near water, a walk on the beach or along a stream is good for the body and soul. You can find hikes in your area. Join the Sierra Club or the Audubon Society. Check for “meet-ups” in your area that get you outdoors. If you have children, go outside with them. Take the dog for a walk. Go for a horseback ride. Become involved with wilderness preservation organizations. Go camping with your family and friends. Check out sports-related businesses. Many local bicycle and running stores have information on rides and runs, and your local REI will have information on numerous activities that you can join. 

Find ways to make nature a bigger part of your home. Plant a garden or become part of a community garden. Keep cut flowers or potted plants in your home. Plant an herb garden in your kitchen. Even something as simple as displaying photos of your favorite natural locations or listening to nature sounds can work to reduce stress and aid in your recovery.

 The staff at Enlightened Recovery, located on the shore in New Jersey, is keenly aware of the healing power of nature. Many of the holistic treatment modalities offered at  Enlightened Recovery get people outside. For example, the treatment center has a farm that provides produce for the treatment center. The farm uses organic sustainable methods, and people who are in recovery at the center have an opportunity to work on the farm as a part of the horticultural therapy program. The farm also supplies the Enlightened Cafe, a cafe run by the center that uses its profits to provide scholarships for people who can’t afford treatment. The center also has an outstanding equine therapy program. In addition, Enlightened Recovery offers stand-up paddleboarding, surfing lessons, tubing, and the occasional football or volleyball game against other treatment centers. If you or someone you love is struggling with drug or alcohol abuse issues, contact us today.

 

Learning to Say “No” to Alcohol: Practical Tips for Turning Down a Drink in a Social Setting

Written by Enlightened Recovery on . Posted in Addiction, Recovery. No Comments on Learning to Say “No” to Alcohol: Practical Tips for Turning Down a Drink in a Social Setting

If you are not drinking alcohol for any reason, be it weight loss, a decision not to drink, or a medical issue, a challenge you will face is the prevalence of alcohol in our society, both the number of places where it is sold or served and the number of people who choose to drink and think that everybody else should too. It is difficult to find a restaurant that doesn’t serve alcohol–not even fast food restaurants are exempt. There is actually a Taco Bell in Newport Beach, California, that serves alcohol. Alcohol is served at social events, from weddings to wakes and everything in between. Mothers of small children are even encouraged to drink–consider the popular “Mommy Needs Vodka” memes.

The prevalence of alcohol can pose an extra challenge to people who are in recovery, particularly if they are fairly new to a sober lifestyle. However, with a little practice, turning down a drink gets easier.

Alternatives to Alcohol

If you have recently chosen a sober lifestyle or been through recovery, you probably don’t spend much time in bars. There are situations, however, where going to a bar is difficult to avoid. Perhaps you are at a conference, traveling for work, or entertaining clients. Someone suggests that you all meet at the bar before going to dinner. What do you do? It can be helpful to think of a few non-alcoholic beverages that you enjoy before you get into the situation. For example, you might have tonic water with lime, club soda with a splash of cranberry juice, or sparkling water. In addition, with the “sober curious” movement, many bars and restaurants are serving “mocktails,” delicious (hopefully) non-alcoholic concoctions served in attractive glassware. If you arrive before the rest of your group, you can order before other people arrive. Most bartenders are happy to serve your non-alcoholic drink in glassware that isn’t a water tumbler. Your group arrives, you already have a drink, no one thinks anything about it.

If you are at a cocktail party or reception, one strategy that works well is to arm yourself with your nonalcoholic beverage of choice very shortly after arriving. No one will offer to get you a drink if you already have one! Also, you can be the one to offer to get someone else a refill. Get a refill of your favorite non-alcoholic beverage, get them whatever they are having, and graciously hand them their drink. It’s a nice gesture and can help smooth over any potential awkwardness.

If you are at a smaller gathering, like a party in someone’s home perhaps, you could let the host or hostess know that you aren’t drinking if you feel comfortable doing that. You can also offer to help the host or hostess by making sure that everyone else has a drink, moving empty plates to the kitchen, or passing appetizers. There are a couple of benefits to this strategy.  Your hands are full, so no one will offer you a drink, and you will get to circulate and visit with lots of other guests.

To Explain or Not to Explain

Usually, if someone offers you a drink and you don’t want one for whatever reason, a simple “No, thank you” should suffice. Occasionally, someone will make a comment or ask a question. If you feel like it, you could reply that you are in recovery or that you have given up alcohol. Bear in mind, however, that you don’t owe anyone an explanation. There are many responses you can give, and it may help you to navigate social situations like this more comfortably if you have prepared a response ahead of time. A response that can work well is something along the lines of “not right now, thank you,” or “maybe later.” Some people follow that up with a change of subject. You could plead exhaustion, or that you have an early meeting, work-out, flight, or something similar in the morning. You could explain that you are taking medication that doesn’t mix well with alcohol and that your doctor told you not to drink. You can say that you have started a weight loss plan that is fairly restrictive and every calorie counts and you don’t want to use them on alcohol. Some people use humor to deflect the situation: “Trust me, it’s not pretty when I drink!” Bottom line, you only need to tell people what you are comfortable telling them.

Be the Designated Driver

One strategy that can work well for you and your friends is to volunteer to be the designated driver. One woman in recovery said that she still would go out with her friends and offer to be the driver. Her friends were glad to spend time with her and grateful to have safe transportation. Also, there aren’t many people who would try to talk you out of being a safe driver. In fact, some bars, if the bartender knows you are the designated driver, will give you free non-alcoholic drinks all night! On a serious note, offering to be the designated driver could save someone from the legal problems of a drunk driving charge, injury, or even death.

Choose Your Strategy

There are many ways to turn down an unwanted drink. Be the designated driver. Carry a “decoy” drink in your hand. Decide how you are going to answer questions about why you aren’t drinking: a truthful answer, a medical reason, or humor. Whatever you decide to do, be confident. Look the person in the eye and smile. Be firm but kind. Whatever you choose, when you leave the event having stuck to your plan, you will feel good about yourself.

You don’t have to stay home just because you no longer drink. Part of choosing a sober lifestyle is about developing strategies to turn down alcohol while still enjoying social events and spending time with friends and colleagues. Time spent with loved ones helps to avoid feelings of loneliness, isolation, and boredom–all of which could trigger a relapse. Part of recovery is learning not to project your situation with alcohol onto other people–use does not equal abuse. Meeting people where they are in terms of their alcohol use is important to fostering and maintaining healthy relationships. A good recovery program will give you the skills you need to navigate social situations involving alcohol with ease and confidence. At Enlightened Recovery, we can help you with every aspect of your path to recovery through our traditional and alternative therapies. If you or a loved one has questions or concerns about their alcohol consumption, call (833) 801-5483.

 

Your Loved One Entered a Treatment Facility for a Problem With Drugs or Alcohol: Now What?

Written by Enlightened Recovery on . Posted in Addiction, Recovery. No Comments on Your Loved One Entered a Treatment Facility for a Problem With Drugs or Alcohol: Now What?

It finally happened. You loved one who has been struggling with a drug or alcohol problem has entered a treatment facility. It could be a partner, a son or daughter, or a sibling. What happens now?

First of all, know that your loved one is where they need to be to get the care they need to recover from the addiction. The facility is staffed by medical and mental health professionals, and your loved one is with other people who are facing the same challenges that they are.

The first step on your loved one’s path to recovery is usually medically assisted detox to safely get their body used to being without the abused substance. Next, the client’s therapeutic program will be planned based on the client’s unique needs. The treatment plan will include individual therapy, group therapy, and therapy sessions with the client’s family. Many treatment facilities will also incorporate a range of alternative therapies as well. These could include chiropractic care, acupuncture, yoga, meditation, art and music therapy, and a range of other therapies. Many treatment facilities incorporate life skills training into their programs, particularly nutrition and wellness. In addition, most facilities offer follow-up care, recognizing that recovery is a lifelong journey for many people.

Family Support Is Vital to Success in Recovery

Because of the importance of family support, a great many recovery programs include programs for family members and other important people in the client’s life. Family involvement has been demonstrated to reduce the risk of relapse and can be very encouraging to the client. Many facilities offer educational sessions for family members designed to provide families with information about addiction and the ways in which the entire family has been affected by the client’s substance abuse, issues that are likely to occur in recovery, and ways in which the family can help the client.

Many facilities also have therapy sessions for family members to give them a safe space to process what they are going through. These tend to be group therapy sessions with other families who have a loved one in the treatment facility. In addition, there may be therapy sessions with the client and his family members. 

About Setting Boundaries

One issue that families of people going through recovery may have trouble with is setting boundaries, and therapy for family members can be helpful with that. Part of the difficulty may stem from confusion about what a boundary is. “All healthy relationships are based on accepting others’ rights,” writes Kathy Lang in a recent blog, “When we respect each other’s rights, we are recognizing our boundaries. Boundaries are guidelines that define what we feel are permissible ways for other people to treat us.” Clear boundaries, she adds, can improve relationships. A part of setting boundaries for families of people in recovery is thinking about changes that they may need to make in their own lives. For example, if your loved one is in treatment, it is vital that you remember that their addiction is not your fault and that you can’t fix them. You also should not be overprotective because, “When you’re protecting them from their own pain, you’re standing in the way of their reason to stop [the addictive behavior]” (heysigmund.com).

The Importance of Compassion in Countering Shame

When coping with a family member who is struggling with an addiction, while it is important to set boundaries, it is also important to treat your loved one with compassion.Treating your loved one with compassion doesn’t mean turning yourself into a doormat, but it doesn’t necessarily mean “tough love” either. When family members begin to interact with the substance abuser in “ways that promote positive behavioral change,” writes therapist and author Beverly Engel, “not only do they find ways to get their loved one into treatment, but the family members themselves feel better–specifically showing decreases in anger, anxiety, and medical problems.”

It is very important to not shame your loved one. He or she is already laboring under a heavy burden of shame. To treat the substance abuser with compassion means letting him or her know that we see them and recognize that they are suffering, that we hear them. We recognize their suffering and acknowledge the fact that they have a right to their feelings. We let the substance abuser know that we respect them as a fellow human and we offer comfort. “Compassion is especially effective when it comes to healing substance abuse problems, especially the issue of shame,” continues Engel. “Addiction and shame are closely connected….And, as it turns out, compassion is the only thing that can counteract the isolating, stigmatizing, debilitating poison of shame.” Engel also says that family members of substance abusers need to show compassion to themselves. Family members need to recognize their own hurt and anger and find a way to release their anger and disappointment. 

There is another benefit to treating the substance abuser with compassion–it benefits the family member as well. “We are wired to respond to others in need,” writes Engel, who adds that when we show compassion to others, our heart rate goes down. “Kindness, support, encouragement, and compassion have a huge impact on our brains, bodies, and general sense of well-being….It’s good for us.”

Watching someone you love struggle with substance use disorder is very painful. You will feel many emotions that could include guilt, worry, fear, and anger. “Is it my fault? How do I help them? How do I keep them safe without enabling their addiction? Why is this happening to me? To my family? I didn’t sign up for this!” Because of these powerful emotions, many treatment facilities have therapy and educational sessions for family members. These sessions give family members a safe place to process their emotions and a chance to be with other families who are going through the same experience. It is very healing to know that you are not alone. In addition, substance use is viewed as a family disease, in that every member of the family is affected by the substance abusers actions and choices. For more information on treatment and family programs, call Enlightened Recovery at (833) 801-5483.

 

The Role of Nutrition in Addiction Recovery

Written by Enlightened Recovery on . Posted in Healthy Living, Recovery. No Comments on The Role of Nutrition in Addiction Recovery

Good nutrition is a vital part of recovery from substance use disorder. Substance abuse frequently leads to poor nutrition because people struggling with an addiction either aren’t taking in enough calories throughout the day or are making poor food choices. 

According to David Wiss, founder of Nutrition in Recovery, many people in the West aren’t eating well, either. Part of the problem is the prevalence of highly processed foods, which, he says, is contributing to metabolic disease and may be causing an increase in depression and anxiety as well. Highly processed foods are frequently low in fiber and high in sugar. When a person who has been eating highly processed food enters treatment for drug or alcohol abuse, their primary source of dopamine (drugs) is gone, and post-detox they can gravitate towards caffeine, sugar, and possibly nicotine. “Old wisdom from the recovery community would suggest that a liberalized approach to sweets, nicotine, and caffeine is favorable to help the individual get past the immediate crisis,” writes Wiss in an article that appeared in Psychology Today. However, “New wisdom suggests that this behavior is a form of cross addiction that should be addressed early in recovery.” If you or someone you know is contemplating entering a facility to recover from addiction to drugs or alcohol, it is important to make sure that the facility pays careful attention to nutrition and teaches about nutrition and wellness. 

What Should You Eat in Recovery?

In recovery, you are working to heal your body and your brain. Therefore, you want to eat as well as possible. Focus on eating whole foods, defined as “…any fruit, vegetable, grain, protein, or dairy product that has not been artificially processed or modified from its original form.” (US News and World Report, “You’re in Recovery, What Should You Eat,” 2018). Avoid sugary beverages, artificial sweeteners, refined grains, and fried foods. If possible, eat organic food. Organic fruits and vegetables are often fresher and are not grown using synthetic pesticides, which reduces exposure harmful chemicals. Organic farming is also better for the environment in that it reduces pollution, conserves water, reduces soil erosion, and uses less energy. Organically raised animals are not given antibiotics, growth hormones, or fed animal byproducts.

Another alternative is to purchase locally grown food. If you buy locally grown food, typically from a farmers’ market of a food co-op, the produce is typically fresher because it hasn’t had to travel as far to get to market. In addition, if you buy local, you are supporting a local small business.

Foods That Improve Brain Chemistry

According to a recent article in US News and World Report (“You’re in Recovery, What Should You Eat,” 2018), there are specific foods that are especially good to eat in recovery because of the role they play in boosting the brain. For example, the amino acid tyrosine is a precursor to dopamine, the neurotransmitter associated with feeling good. Dopamine is typically at a very low level in early recovery, which can lead to low energy and motivation, a depressed mood, and substance cravings. Foods that contain tyrosine include bananas, sunflower seeds, lean beef, pork, lamb, whole grains, and cheese.

Eat foods rich in L-glutamine, an amino acid that boosts the immune system. These foods can help reduce sugar cravings, which is important because sugar consumption is linked to higher rates of depression, anxiety, and inflammation. These foods include kale, spinach, parsley, beets, carrots, beans, Brussels sprouts, celery, papaya, beef, chicken, fish, dairy products, and eggs.

Foods that contain a lot of antioxidants also boost the immune system and these include berries, leeks, onions, artichokes, and pecans. Make it a point to eat foods that boost levels of GABA, a neurotransmitter that leads to feelings of calm and relaxation. Low levels of GABA can lead to anxiety, restlessness, and insomnia. Foods that have been found to increase levels of GABA include kefir, shrimp, and cherry tomatoes.

Lastly, include foods that contain tryptophan in your diet. Tryptophan can boost levels of serotonin, which is associated with feelings of well-being and happiness. Serotonin helps with sleep and digestion. Foods containing tryptophan include cheese, turkey, lamb, pork, tuna, oat bran, beans, and lentils.

What to Look for in a Recovery Program

Because of the important role that nutrition plays in successfully recovering from an addiction, it is vital to select a treatment program that stresses nutrition. A good program will offer nutrition and wellness counseling and/or education. A healthy diet, focused on whole foods, helps the body and brain to heal. In some programs clients will learn or relearn to cook and to garden. A facility that includes a garden or farm provides many benefits to its clients. In addition to learning how to grow food, gardening offers clients exercise and an opportunity to be outside. Programs that have a farm frequently supply produce for the facility, which can lead to increased self-esteem and a sense of purpose. 

In some programs, clients working in groups take turns fixing meals for everyone in the facility. This provides many benefits in addition to learning or relearning how to cook, meal plan, etc. Working in a group builds community and a sense of camaraderie, and knowing that you are responsible for everyone’s meal provides a sense of purpose. The emphasis on nutrition is important as well; as the body becomes healthier, the brain heals. In addition, cooking is therapeutic and can be just plain fun. Because of the importance of nutrition in recovery, eating well becomes an act of self-love and care.

Good nutrition, with an emphasis on whole, organic food, plays an important part in recovering from an addiction to drugs or alcohol. It is part of treating the whole person and is a holistic treatment modality used by treatment facilities to help heal the client’s body and brain. For many, when they are at the point in their addiction of seeking treatment, nutrition has not been an important part of their lives. When people enter treatment, they are frequently malnourished from not consuming enough calories in the course of a day or because the food they have been consuming has not been high in necessary nutrients. At Enlightened Recovery, we recognize that nutrition and wellness are vital for people recovering from the pain and destruction of substance abuse. If you are seeking treatment that focuses on healing the whole person, either for yourself or someone you love, call (833) 801-5483.

 

Art as Therapy

Written by Enlightened Recovery on . Posted in Mental Health, Recovery. No Comments on Art as Therapy

Humans have been creating art for many thousands of years. The earliest artwork discovered so far are cave paintings found in Spain. The paintings consist of hand stencils and simple geometric shapes and are approximately 64,000 years old. In a piece that ran in Psychology Today, Nathan Lents speculates about why humans create art. Art, he writes, is a visual recall of past events or emotions, and relies on “some knowledge and experience that is common between the artist and the audience…stored memories and associations in the brain.” Art can be an expression of beauty and can cause the viewer to have an emotional response. It is the link between art and emotion that has caused art therapy to be viewed as an important tool in the treatment of addiction and mental illness.

What Is Art Therapy?

In art therapy, a certified art therapist works with an individual client or group. The artistic form used can be painting, drawing, creating a collage, sculpting, or another visual arts technique. The client works on their artwork and afterward the art therapist will ask questions designed to encourage the client to think about the emotional and psychological aspects of their work: was creating the piece easy or difficult; any feelings about the process; any thoughts, feelings, or memories while working on the piece. According to Psychology Today, the therapist will guide the individual or group members to “decode the nonverbal messages, symbols, and metaphors often found in these art forms, which should lead to a better understanding of their feelings and behavior so they can move on to resolve deeper issues.” This form of therapy can be a powerful tool to help clients unlock their emotions and process feelings. It is especially beneficial when clients aren’t ready to talk about their feelings or experiences.

Using Art as a Therapeutic Tool

According to the American Art Therapy Association, art therapy is integrative in that it involves the mind, body, and spirit. Art therapy is “kinesthetic, sensory, perceptual, and symbolic.” It uses alternative modes of reception and expression, and “circumvents the limitations of language.” When art is used in a therapeutic setting, many benefits have been observed. Art therapy is particularly good at reducing stress. A 2017 research paper in the journal The Arts in Psychotherapy reports that the act of creating art lowers the cortisol level in the brain, known as the stress hormone. The act of creating art can give clients a sense of mastery and accomplishment, and that sense of mastery can carry over into other aspects of their lives. Similarly, working on a piece can also help develop emotional resilience—the ability to stick with something when it gets difficult.

According to an article in Psychology Today, art therapy improves symptoms of depression and anxiety and can help clients to deal with physical illness or disability. In addition, art therapy can reawaken memories which can help clients to deal with experiences that they may have repressed. The process of creating art is about “the association between creative choices and the client’s inner life.” One therapist noted that some people aren’t comfortable with talk therapy at first, and that their brains, in effect, shut down. Art therapy is great for these clients because they don’t have to talk right away and the art itself gives them something to talk about. Therapists working in clinical settings have also noted that art therapy can promote relaxation, improve communication, increase mindfulness, improve immune system function, and increase engagement in meditative practices.

Art Therapy as an Aid to Addiction Recovery

Art therapy is an important tool in addiction recovery. According to an article by David Sack, M.D. in Psychology Today, “addiction stifles creativity, but creativity can play an important role in recovery from the disease…Creative approaches such as art therapy…allow people to express difficult thoughts, memories, and feelings without being constrained by words.” Addicts struggle with guilt and shame, which can be “difficult to put into words,” notes Sack, while “Creative approaches can help them process these feelings so they don’t trigger a relapse.”

Sack also notes that art therapy offers clients a “chance for vicarious healing,” in that a client can experience healing through someone else’s artistic expression. Art therapy can be a “stepping stone to eventually talking about pain instead of [using] drugs or alcohol.” Sack also notes that art therapy is fun and increases a client’s sense of playfulness, as well as giving them more control over their environment. In addition, clients can experience the sensation of flow as they become lost in creating, leading them to feel more present and fulfilled.

Art therapy can increase someone’s motivation to stay in treatment and can ease the feelings of loneliness and boredom that people can experience when they are newly sober. Also, creating art gives them a tangible reminder of their time in treatment for their addiction and can provide someone a new passion or connect them to a hobby they used to enjoy before drugs or alcohol took over their lives. As a part of an aftercare plan, people can be encouraged to create art during the time that they would use to drink or use. As an article that was published on www.

crisis prevention.com states, “Art therapy is all about replacing a negative coping technique with a positive one.”

An effective addiction recovery plan addresses the needs of the whole person, not just the addictive behavior, with a variety of holistic treatment modalities in addition to traditional talk therapy, 12-Step meetings, and medically assisted detox. An important part of recovery is finding healthy coping mechanisms to manage the difficult and painful feelings that are an inevitable part of life without returning to drugs or alcohol. Also, the time that a person used to spend drinking or using must be filled with better activities. Art therapy is a powerful holistic treatment modality in recovery–it reduces stress and muscle tension, boosts immune system function, and increases self-esteem and self-awareness. Creating art is an excellent way to fill the time that used to be spent drinking or using. If you are interested in exploring art therapy and other alternative therapies as part of your recovery journey, call Enlightened Recovery at (833) 801-5483.