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Need Something New For Self-Care? Take An Adult Bath

Written by Enlightened Recovery on . Posted in Healthy Living, Recovery, Relationships, Sober Living. No Comments on Need Something New For Self-Care? Take An Adult Bath

Bath time is dreaded by many children- until they get in. Submerged in the warm water, surrounded by beloved bathtime toys, and receiving the loving touch of a doting parent helps children relax before bedtime. Science has proven that being submerged in water changes body chemistry and balances pH levels, causing relaxation. As adults, bathtime becomes a luxury for which there is rarely time, unless at a spa. Reader’s Digest suggests that taking an adult bath is exactly what is needed for total restoration.

Stress is a chronic problem, particularly when you’re living with an addiction or mental health disorder. Managing stress is essential for emotional regulation, keeping the body healthy, and maintaining focus on recovery. During a bath, focusing on relaxation is all that can happen. Otherwise, you’re just simmering in stress- literally. Instead, bath time can be a private time for self-care.

Self-care is a critical concept in recovery from addiction and co-occurring disorders. Taking time for self-care is the way you show yourself the same tender, loving care a parent shows a toddler in the bath. Instead of rubber duckies and Johnson’s baby shampoo, though there may be a time, there are other ways to enhance a bath time to rejuvenate mind, body, and spirit. Incorporating an adult bath into a self-care regime is healing for mind, body, and spirit.

How to bring together recovery and bath time? Here are some suggestions:

  • Practicing alone time and practicing self-care aren’t always synonymous. Make bath time one of the ways you practice being alone with yourself. Turn off your phone, shut the door, and mark your calendar as busy.
  • Since you aren’t bringing a glass of wine or champagne into a bath, bring another delicious beverage. Try making a tea which blends together relaxing herbs like chamomile and lavender with vanilla. Add a squeeze of lemon to help the body detoxify as it sweats in the warm water and a drizzle of honey for luxurious sweetness.
  • Use aromatherapy to enhance the senses and promote relaxation. Put a few drops of essential oils into the bath. Light scented candles or an incense. Turn on an aromatherapy diffuser in the room so you can breathe it in with every inhale.
  • If you feel like meditating, practice a mindfulness body scanning technique in which you become aware of the way the water is surrounding your body and offering you relaxation.
  • If you don’t’ feel like meditating, bring an inspiring book with you. Doing recovery “homework” in the bath might not be relaxing. Reading inspirational books about spirituality, personal stories of recovery, and healing from mental health disorders will energize you as your bath relaxes you.

Enlightened Recovery brings together the best of holistic healing, alternative therapy, 12 step philosophy, and clinical treatment. Our partial care programs for dual diagnosis addiction and mental health disorders help clients grow along spiritual lines. Start your recovery with us by calling 833-801-5483.

The Real Effect Of Seasonal Affective Disorder On Mental Health

Written by Enlightened Recovery on . Posted in Drugs & Alcohol, Mental Health, Sober Living. No Comments on The Real Effect Of Seasonal Affective Disorder On Mental Health

Spring should be sprung all over the country, yet persistent climate changes have kept the weather glum. April showers bring May flowers, but May has been gray and June gloom awaits in many areas. Long lasting winter and dark weather can have an affect on mental health with the very real seasonal affective disorder, a form of depression.

The Reach Of SAD

According to The Independent which wrote extensively on the way sunlight deprivation is experienced around the world, “Seasonality is reported by approximately 10 to 20 per cent of people with depression and 15 to 22 percent of those with bipolar disorder.” Those with preexisting mental health disorders prone to periods of sadness and depression are not the only ones to experience SAD. “Even healthy people who have no seasonal problems seem to experience this low-amplitude change over the year, with worse mood and energy during autumn and winter and an improvement in spring and summer,” the article explains.

What Causes SAD

Winter time, or a prolonged season of winter-like days can be draining in physical and mental health. Most fingers point to the way a lack of sunlight messes with the body’s natural circadian clock. Our circadian rhythm is what helps us wake up in the morning and be tired by nightfall. In a normal 24 hour cycle, we have a natural programming for when to be asleep. Constant lack of sunlight mimics the nighttime and causes the circadian cycle to become confused. Should we be awake or asleep? During winter months specifically, daylight hours are shorter. Instead of being overcast and cloudy, the days are filled with dark. The effect can be the same for extended seasons full of gloom and rain covering the skies. The Independent explains that this theory is called the “phase-shift hypothesis” which points to melatonin. Melatonin is a naturally occurring hormone which helps the body feel that circadian-scheduled sleepiness. Too much darkness, or, too little sunshine, can produce too much melatonin, causing more drowsiness, and sleepiness, which can lead to feelings of depression and lethargy.

Remedies For SAD

  • Take a high dose of Vitamin D for sunshine nutrients
  • Go to a tanning salon to get doses of UVA and UVB rays
  • Get lots of exercise to keep the body’s energy running
  • Use the down time for reflection, reading, and growth

Coping with long periods of the blues often leads people to fill their time with drugs and alcohol. If you experience difficulty coping with the phases of life and turn to substances to cope, there is help available. Call Enlightened Recovery today for information on our partial care programs for dual diagnosis addiction and mental health disorders. 833-801-5483.

Taking Time For Spiritual Healing Changes Your Brain, Changes Your Life

Written by Enlightened Recovery on . Posted in Addiction, Addiction Recovery, Alternative Therapy, Sober Living. No Comments on Taking Time For Spiritual Healing Changes Your Brain, Changes Your Life

Treatment for drug and alcohol addiction as well as co-occurring mental health issues are often criticized for being too much like a spa or a treat. Alternative treatment methods like acupuncture, massage, and reiki, with yoga classes, meditation, organic meals, and more, sound like a vacation more than work. Treatment programs offer all these healing therapies as supplement to the intense and often exhausting clinical therapy taking place. Recovering from drug and alcohol addiction takes time on a spiritual journey. Full service treatment programs which offer multiple forms of spiritual healing are successful because they provide a retreat for the spirit. After years of abuse, running from the past, and neglecting needs, each client is in need of a deep healing and spiritual transformation. What brings an addict or alcoholic to treatment is considerable compared to what might inspire people to attend a spiritual retreat or spa vacation. Restoration of the mind, body, and spirit, feels life changing. According to Bustle, it truly is life-changing because it can change the brain.

Published in Religion, Brain & Behavior the study is possible the first of its kind to examine the effects of taking a spiritual retreat on the structure of the brain. Studying the neurophysiological effects of spirituality is becoming a more popular field in science as people increasing lean toward the spiritual rather than the scientific.

Participants, aged 24 to 76, attended a 7 day spiritual retreat which had Christian ties. Using clinical scales and questionnaires, the participants were interviewed before the retreat as well as a week after. A brain scan was also conducted before and after.

The retreat included hours of meditation, personal reflection, prayer, mass, and working with a personal spiritual mentor. After the retreat, participants felt less tension and fatigue in their lives, while expressing feeling more spiritual beliefs than they did before. As for the neuroimaging, there was “a drop of between 5 to 8 percent in dopamine and serotonin binding, meaning that even more of these feel-good chemicals could be accessed by the brain.” Both serotonin and dopamine are associated with happiness, emotion, mood, and even spirituality.

Creating spiritual meaning in life is essential for addiction recovery. The twelve steps of Alcoholics Anonymous are called a spiritual program of living, where one can grow along spiritual lines. Finding a spiritual healing in recovery creates purpose and meaning, while reducing the painful effects of addiction. Research has proven that physical pain is registered as more intense depending on the negative mood someone is in. Spirituality changes the way the brain regulates positive emotions, helping clients become more resilient to emotional pain, physical pain, and the pain life can sometimes cause. Spirituality in treatment isn’t about retreat, it’s about stepping fully into life, clean and sober.

 

Enlightened Recovery brings together traditional clinical treatment with holistic alternative therapy and 12 step philosophy. Healing mind, body, and spirit, we strive to show clients how to start their recovery as a new way of life. For more information, call us today at 833-801-5483.

Ways To Bring More Mindfulness Into Your Day

Written by Enlightened Recovery on . Posted in Mental Health, Sober Living. No Comments on Ways To Bring More Mindfulness Into Your Day

It’s about connection and coming to present gratitude with your current environment and conditions. Here are 10 ways to enhance your experience of mindfulness throughout the day, no matter where you are.

 

WALK AROUND

Even on an airplane, you have an ability to stand and walk up and down the aisle. Mindfulness can be as easy as changing your environment, even just a few feet away. By changing your immediate physical and visual fields, your mind is forced to become more present and actively notice what is going on around you. You’ll find a boost in awareness and a shift in your energy.

 

GET GREEN (OR BLUE)

Green and blue energy are healing for the chakras of the heart and the mind. Neuroscientific research has found that spending a small portion of your day near any blue or green environment has a tremendous effect on reducing stress in mind and body. Trees, grass, bushes, a small pond, waterfall, lake, or even the ocean, is the perfect place to take a break from work, eat a meal, or just spend some quiet time.

 

FOCUS ONE THING AT A TIME

In recovery there is a popular saying to take things one day at a time. For mindfulness, it is best to focus on one thing at a time. Multitasking is a chronic problem in the modern world. Brain researchers have revealed that there really isn’t such a thing as multitasking in the brain, but rapid task-switching which is less effective than you think it is. Mindfully put your attention and present-awareness toward one thing at a time. You’ll notice you get more done, have more energy, and feel more aware of what you are doing.

 

USE YOUR VOCAL CHORDS

Sound therapy is a healing modality because it uses the natural vibrations of harmonizing sound to resonate energy throughout the body. Humans are gifted with their very own sound box- their voice. Singing, reading, or talking aloud is helpful in two ways. First, you can use mindfulness to become more aware of what you’re doing. Verbalizing the thoughts in your head can make them real, instead of ideas, and often take away any stress which might be associated with them. Second, the vibrations of your voice are healing for your body.

 

Mindfulness is an evidence-based practice, demonstrated to reduce the symptoms of addiction and enhance recovery. Our programs for partial care encourage clients to be enlightened in their approach to life, addiction, and recovery. Blending evidence-based, healing, and alternative practices, the programs at Enlightened Recovery offer a comprehensive approach to integrative care.

For information, call us today: 833-801-5483

The Three States of Responding To Triggers

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We are most familiar with the two states of anxiety, or responding to a trigger and a threat we perceive as dangerous: fight or flight. Most people aren’t aware of a third state, which makes the entire experience more accurately described as: fight, flight, or freeze. We can think of a deer as an example. Deer are known for freezing in the headlights of a car, where we get the term “a deer caught in the headlights” from. It would seem illogical for a deer not to immediately dart away from the unnatural light and approaching vehicle. Sometimes deer do run. When approached in other situations, deer also fight. At other times, deer just freeze. Humans do the same thing.

The choice we make in a moment of perceived threat isn’t simple and isn’t always logical. Recovering addicts and alcoholics who encounter a temptation or a trigger to drink and use demonstrate this best. Addiction is a disease that overtakes the brain’s ability to make good decisions. Coupled with the adrenaline-rushing experience of fight, flight, or freeze, the ability to make a healthy and normal decision is additionally compromised. Handed a drug or a drink, there could be a simple fight, by saying “no”, a flight, by running away, or a “freeze” which could include standing there, holding the substance, unsure of whether to say yes or no.

Neuroscience indicates that the answer isn’t always clear because of how the brain over-analyzes every single detail of the circumstances. Addiction runs deep, finding many different reasons to use or not to use. Recovery practices which change the neural pathways of the brain aim to rewire old programming in order to send a stronger signal toward not using drugs and alcohol instead of using. Still, the repetitive experiences, emotional recall, habit, trauma, abuse, emotional triggers, environmental triggers, and many other factors can come into play all at once- clouding the mind while adrenaline and cortisol go rushing through the body, demanding a decision. Under the pressure, there can be a shutdown, which often leads to the decision to relapse. With a longer amount of time in recovery, there is a developed strength in finding the breath as a center, cooling off the stress hormones coming in hot, and making a more rational decision.

 

Living sober offers a whole new world of experience. If you or someone you love is struggling to maintain control of their lives under the influence of drugs and alcohol, there is help. Enlightened Recovery offers a compassionate environment of healing and growth to men and women seeking recovery. Our harmonious blend of clinical, holistic, alternative, and 12 step therapies create healing for mind, body, and spirit, no matter the personal circumstance. For information on our partial care programs, call us today: 833-801-5483

4 Ways To Have An Unforgettable Sober Summer In New Jersey

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Going to treatment for a drug and alcohol addiction along with a dual diagnosis mental health issue is a challenge any time of year. During the summer, being “stuck in rehab” can feel especially challenging. Summer is full of temptations, making it the perfect time to be in a structured environment where you can heal, grow, and still have fun sober. Enlightened Recovery Solutions sits nestled between the greenlands and seaside of New Jersey in the quaint township of Egg Harbor. At less than 9,000 square miles in total coverage, it is easy to get from one end of New Jersey to the other or nearby states to have an adventurous memory filled summer while beginning your lifetime journey of recovery.

4 WAYS TO HAVE SOBER SUMMER IN NEW JERSEY

  1. Get into nature for total healing by hiking in the Pinelands National Reserve. Over a million acres of beautiful pines is home to streams, swamps, meadows, and more natural beauty to behold. Hiking in nature is a wonderful practice for mind, body, and research. Science has continuously proven that spending time in nature reduces stress, increases heart health, and can even improve body image. Green space is good for the mind, hiking is good for the body, and spending time in nature is good for the soul.

  2. Cool off and learn more about ocean life at the Aquarium in Atlantic City. Aquariums are the perfect summer attraction. No mind altering substances are needed to marvel at the depth of the ocean and all of the life within it. Spending time surrounded by the blue pools and natural water life will be equally as good for your holistic health as spending time in the green space outdoors. With New Jersey’s humid summers, the air conditioning will be a welcome relief as well. Some research has indicated that spending time in the ocean or aquariums teaching about the ocean increases empathy and compassion, as well as sparks a desire to participate in conservancy.

  3. Be loud and rambunctious at a Minor League game. The east coast is famous for hosting minor leagues during the summer and New Jersey is no exception. Though baseball games can include the sale of alcohol, going to baseball games with sober peers can be a great time. You’ll find you don’t need the alcohol to cheer on teams, dive into a famous ballpark hotdog, and root, root, root, for the home team. If they don’t win it’s a shame, but you’ll have no shame leaving the game clean and sober.

  4. People Watch At The Boardwalk: Atlantic City and the Jersey Shore are infamous party towns. At first, it could be triggering to spend times in these drug and alcohol saturated environment. Becoming more secure in your recovery, you might find it entertaining to people watch and witness the chaos. You’ll be thankful that isn’t you anymore and never has to be again.

 

The best way to have a great sober summer is through a trustworthy and reliable treatment program like Enlightened Recovery Solutions. Serving New Jersey with holistic care for addiction and dual diagnosis issues, we offer compassionate care and therapy designed to heal the spirit as well as the mind and the body. For information on our partial care programs, call us today at 833-801-5483.

Finding Solidarity Among Peers With Bipolar Can Be Life Saving

Written by Enlightened Recovery on . Posted in Mental Health, Sober Living. No Comments on Finding Solidarity Among Peers With Bipolar Can Be Life Saving

This blog will mention suicide. If you are having suicidal thoughts or suicidal ideations it could be triggering for you. Please call the National Suicide Prevention Hotline for support at 1-800-273-8255.

 

People who are diagnosed with bipolar disorder are thirty times more likely to commit suicide, according to a study published in Neuropsychiatric Disease and Treatment. Bipolar disorder can come in two forms, bipolar I and bipolar II. Both forms of bipolar include the rotating experience of depression and mania for extended periods of time. Switching between depressive and manic episodes can be emotionally exhausting especially when, during the experience of one, you have to cope with actions taken during the other. High likelihoods of impulsivity, substance abuse, and co-occurring disorders can make having bipolar disorder a challenge.

Living with a mental illness of any kind, bipolar disorder included, can be an isolating experience for people. Though there are millions of people around the world who struggle with mental illness like bipolar but they can be separated by thousands of miles, silence about their struggles, and a pervasive stigma about mental illness. The outspoken voice mental illness is finding today on blog sites, lifestyle sites, and social media is new. Bringing more awareness to the experience of living with mental illness and recovering from it is changing the way the world views mental illnesses like bipolar. It is also bringing people with mental illness together, which, for people with bipolar, can be a revolutionary change.

For Huffington Post, one contributor who lives with bipolar describes one of his first times encountering another person with bipolar and the effect it had on his life. He writes, “When bipolar people meet, we find an immigrant intimacy, a solidarity. We share a suffering and a thrill.” Describing himself and his peers as “refugees” he explains the importance of finding like-minded people with the same struggles, the same challenges, and when they recover, the same accomplishments. “So we have a common loneliness,” he explains, “the struggle to get past ourselves. The shame of having to try.”

 

You are not alone in your struggles with bipolar and co-occurring substance use disorder. If you are in need of treatment, help is available. Enlightened Recovery Solutions offers compassionate therapy in a comfortable and soothing environment encouraging human connection and empowerment. Our harmonious approach to treatment fuses clinical with alternative to heal the spirit in addition to the body and the mind. For information on our programs and services, call us today at 833-801-5483.

Practice Might Not Make Perfect But It Will Change Your Recovery

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Recovery is a practice in which we continually progress. That is why we often say progress, not perfection.

 

MINIMIZE DISTRACTIONS FROM YOUR RECOVERY

What could distract you from staying clean and sober? It’s a little complicated. The truth is anything can distract you from your recovery. Recovery is about more than staying clean and sober. Recovery is about adhering to spiritual principles as a program of living and finding a way to build a healthy lifestyle which supports your ability to stay clean and sober. That being said, you will be able to discern more and more over time what is a distraction from your recovery. For example, you might have distractions like obsessions about work, codependency in relationships, greed about money, neediness for material wealth- all of these things are distractions on the surface. Recovery is an inside job. When you neglect the inside work you have to do in recovery you get distracted from your recovery. You forget that you’re inside you exists and needs to be nurtured, loved, as well as taken care of. Minimizing the distractions to your recovery doesn’t mean you have to only focus on your recovery all the time, because that isn’t sustainable. It does mean that you continue practicing noticing what does distract you for long periods of time and makes you feel shaky in your recovery.

 

TAKE TIME FOR SELF CARE

When talking about practicing a task, a sport, a hobby, or a challenge, you hear advice about the necessity of taking breaks. To some people’s dismay, humans aren’t machines. We can’t just keep going and going. One of the unseen causes of relapse is becoming too exhausted to self regulate because you don’t take enough time for self care. The secret to sustained energy and motivation is taking the breaks you need to care for yourself compassionately.

 

VISUALIZE YOUR RECOVERY IN THE FUTURE

In recovery, you hear sentiments like take it one day at a time a lot. These sentiments aren’t just quips and cliches used for brainwashing or mind numbing. Quite the opposite, they are meant to stimulate your mind to remember to keep it simple, another popularly used term. Sometimes, to stay motivated in your ongoing practice of recovery, you need to look a little into the future. You don’t have to take everything into consideration at once as that can cause a lot of anxiety. One of the terms used in recovery, fake it till you make it, applies. Imagine what your life, clean and sober in recovery, will look like next month- in three months, six months, maybe a year. If you can’t imagine how it will look, imagine how you would want it to look. What would the happiest, healed, clean and sober version of yourself look like? What would you be doing with your life?

 

Enlightened Recovery Solutions offers partial care programs for dual diagnosis to men and women seeking transformative recovery in their lives. With an integrative approach to treatment, our programs harmoniously fuse clinical, alternative, and holistic therapy. For information, call us today at 833-801-5483.

5 Tools For a Recovery Toolbox You Can Use Everyday

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Recovery is a choice, a commitment, a discovery, and a lifestyle. Each day you will learn more about yourself and your personal program of recovery. As you start to define how your life in recovery will look, here are five tools you can use in your toolbox every day.

  1. Name your daily essentials and use them, daily: What are the things you need as a human being everyday? What are the things you personally need every day? In the beginning of recovery, it can be difficult for addicts and alcoholics to define their needs. For many years, all they needed were more drugs and alcohol. Now that substances are no longer the picture, they can realize that lifestyle isn’t sustainable. It’s important to meet the daily needs of life like eating food, drinking water, and getting sleep. Those are the bare essentials every human being needs. After meeting essential needs, there are more personal needs to be met which you will have to define for yourself. As you continue to recover you will notice more and more what you need. We will discuss some more here.
  2. Spiritual Activities: Spirituality can become a major part of recovery and of life for many people. The twelve step programs like Alcoholics Anonymous run on spiritual principles and advocate a spiritual experience. Spiritually based, but scientifically backed practices like yoga, meditation, mindfulness, and breathing exercises can all become important as well. You might discover that a day without your spiritual practices doesn’t feel like a normal day. Getting into a daily routine of meditation or mindfulness can be a challenge. Breathing, however, is something you have to do every day to survive. By making focusing on your breathing a priority, you can bring in more attention to meditation, mindfulness, yoga or any other spiritual activity you discover.
  3. Getting Outside: Stepping into the sunshine and the fresh air is more essential than people realize to their wellness. Human beings were made to roam the earth, through all elements. Getting outside is part of our genetic makeup. Perhaps all you need for your recovery toolbox is a quick step out the door for a deep breath before burrowing back inside. Or, you might find that you need to spend at least an hour outside, walking, exercising, or gardening. Spending time outdoors is proven to enhance your feelings of wellness psychologically as well as physically.
  4. Connecting With Others: Making phone calls to friends, family, peers in recovery, a sponsor, or a newcomer in need of support is part of many people’s recovery toolbox. Connection is an antidote to addiction.
  5. Connecting With Yourself: Everything you do as part of your recovery toolbox will be helpful in connecting you with yourself. There are other ways to spend quality time with yourself that is just for you. You might find your best alone time while exercising, cooking, cleaning, taking a shower, doing something creative, or another activity. Making time for yourself is important because you’re the longest relationship you will ever have.

 

Enlightened Recovery Solutions offers partial care programs for addiction, alcoholism, and dual diagnosis issues to men and women seeking transformative healing. Our integrative approach to treatment brings together the best of clinical therapy, holistic treatment, and twelve step philosophy. For information, call us today at 833-801-5483.

The Three Essential Oils You Need To Be a Rockstar in Addiction Recovery

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Recovery isn’t always an uphill battle. Sometimes you are going to cruise through the challenges recovery has to offer you. You are a rockstar for being here, being clean and sober, and being up for the challenge. Essential oils are a holistic

 

ROSEMARY

For: healing the body, empowering difficult conversations, relieving tension or anxious energy

You are capable of achieving anything you put your mind to. Every day- every minute- you stay clean and sober from drugs and alcohol, you are achieving something miraculous. Throughout recovery you will be presented opportunities to continue growing into greatness. You will have to face your fears, overcome your anxieties, and find the empowerment you need to move forward. From difficult conversations to difficult decisions, your strength and confidence in who you are will continue to build. For those moments when you’re looking upon another opportunity to grow, evolve, and be empowered, Rosemary oil can be helpful. Smelling good always makes you feel good, so try rubbing some on your most active pressure points like the underside of your wrists or your temples on your head next to your eyes. If you’re giving yourself a pep talk, put Rosemary in your aromatherapy diffuser to breathe in the empowerment you need. Using Rosemary in a diffuser during meditation can help clear the mind of anxiety to find strength in tranquility.

 

BERGAMOT

For: inner strength to get through tough times

You are forever on the hero’s journey in recovery. As you continue on your lifelong quest, you will come across victory and defeat, challenge and accomplishment. You will face times of fear, times of introspection, and challenges to your spirit. At the forefront of each of these challenges you will need to take a deep breath, collect your strength, and rely on the faith you need to get through. Bergamot is a great essential oil to have in these moments to help you overcome insecurity and doubt, uplifting your spirit instead. Revitalizing and energizing, the fresh scent of Bergamot is perfect for daily use so you can live every day like a superhero.

 

LAVENDER

For: stress relief and relaxation

Nothing brings a day together like the relaxing smell of lavender. Lavender is one of nature’s wonder flowers. In addition to be relaxing and soothing, contributing to the deep sleep you need to be a rockstar in recovery every day, Lavender is healing. Put it on wounds, cuts, bruises, or any physical issue for relaxation and healing. Every superstar has to partake in self-care now and then. Using lavender essential oil is like a quick trip to a luxurious space every time you use it. Deep relaxation, stress relief, and calm can go a long way in recovery.

 

Enlightened Recovery Solutions offers an integrative approach to treatment focusing on total transformative healing. Bringing together the best of clinical therapy, alternative healing, and holistic treatment, we strive to help clients live a fulfilling lifetime of recovery. For information on our partial care programs, call us today at 833-801-5483.