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How You Can Help Reduce the Stigma of Addiction

Written by Enlightened Recovery on . Posted in Addiction, wellness. No Comments on How You Can Help Reduce the Stigma of Addiction

Although we’ve come a long way in our views about addiction, there is still a serious stigma attached to it. A 2018 poll by AP-NORC found that while 53 percent of Americans view addiction as a disease that needs treatment, negative views of addiction remain common. For example, 44 percent said they thought addiction showed a lack of discipline or willpower and 33 percent said it was a character flaw. This stigma has real-life consequences, since it compounds the shame people with substance use disorders already feel, prevents them from seeking help, and makes the public prefer punishment to treatment. Although no individual can significantly reduce the stigma of addiction, we can each do our part. The following are some ways you can help reduce the stigma of substance use disorders.

Learn as much as you can about addiction.

First, it’s important to learn as much as you can about addiction. You may feel that since you, or someone close to you, have struggled with substance use yourself, then you know all you need to know. While that certainly gives you valuable insight, many people who have been personally affected by addiction aren’t aware of the complex causes of addiction. In fact, addiction science is still relatively new and researchers are discovering more all the time.

If you don’t want to spread misleading information, you have to do your own research. You might want to start with oververviews of addiction by reliable sources, such as information available on the websites of the Centers for Disease Control and Prevention (CDC), the National Institute of Mental Health, and the National Institute on Drug Abuse. These typically share research-based information, about which there is broad—but not total—consensus. You can learn basic things like the role of genetics, mental health, childhood environment, and trauma play in addiction, as well as which treatment methods are backed by scientific evidence.

Beyond that, there are many good books about addiction written for a general audience. Some good ones include Unbroken Brain by Maia Szalavitz, In the Land of Hungry Ghosts, by Gabor Mate, and High Price, by Carl Hart. There are also a lot of great addiction and recovery memoirs out right now. These can be especially valuable for people who have never personally experienced addiction.

Examine your own attitudes.

In the course of researching addiction, you will inevitably change some of your attitudes, but it’s also important to make sure that new attitudes inform your behavior. For example, you might understand, rationally, that addiction is caused by genes, mental health issues, and so on, and still feel judgmental toward someone with a substance use disorder. Additionally, even if you have struggled with addiction yourself, you may not necessarily have a compassionate attitude toward other people who are also struggling with addiction. In fact, sometimes people in recovery are even more judgmental, especially if they feel a lot of shame about their own substance use. If this sounds like you, it’s possible that you need to talk to a therapist to work on your own issues around shame and self-criticism. This will help you feel better about yourself, and it will help you feel more connected to others in recovery.

Use compassionate language.

How you talk and write about addiction and people with substance use disorders signals your beliefs and feelings about addiction. Avoid using language that’s judgmental, dismissive, or dehumanizing. Certainly never use derogatory terms like “junkie” or “crackhead,” but also be careful about other labels like “addict” or “alcoholic,” since they tend to reduce a person to their worst quality. Instead, remember that a substance use disorder is a disease and use “person-first language.” So, instead of calling someone an opioid addict, it’s better to say “person with an opioid use disorder.”

Since language is fluid and can be implicitly negative as well as explicitly negative, it may help to adjust your mental model of what someone with a substance use disorder looks like. We all carry some stereotype of addiction and these may not bear much resemblance to reality. Keep in mind that addiction is largely invisible, since many people go to great lengths to hide their substance use issues. When you talk about someone struggling with substance use, you may be talking about a friend or loved one; perhaps someone who is in the room. Always remember that you might be talking about your best friend, your sibling, your child, or your parent.

Call out wrong or misleading information.

In addition to watching your own language around addiction, don’t be afraid to say something when you hear others use stigmatizing language or when you hear or read misleading information. Most people who repeat inaccurate information or use stigmatizing language just don’t know any better and are simply repeating what they’ve heard. Let them know—respectfully—that what they’ve said could be construed as offensive and damaging. Correct any misinformation so they can at least not plead ignorance in the future. Even if you don’t change the person’s mind, you might change the minds of some other people in the room or at least expose them to new information. This doesn’t only apply to casual conversation, either. If you happen to see stigmatizing language or wrong information elsewhere, such as the news media or social media, reach out—again, respectfully—and let someone know. Most of the time, content creators want to be objective and avoid giving offense, so you may be doing them a favor.

Share your own experiences with addiction and recovery when appropriate.

As noted above, part of the reason the stigma of addiction persists is that addiction is largely invisible, so the the most visible examples of people with substance use issues are the homeless, the unemployed, and the incarcerated. If appropriate, sharing your own experiences with addiction and recovery can put a real human face on addiction. People are typically persuaded by positive examples: both by people who have obvious positive qualities despite their substance use issues and by people who have recovered from addiction. You might be the example that disrupts someone’s negative stereotype. You may also be the example that gives someone with a substance use problem the courage to ask for help.

The stigma of addiction is real and it stands in the way of more people getting help. While you can’t get rid of the stigma on your own, you can certainly do your part. Educate yourself, monitor your own beliefs and language, and correct misinformation when you hear it. At Enlightened Recovery, we understand that people are complex and addiction is just one aspect of a person’s life. Our holistic approach to treatment aims to heal the whole person—mind, body, and spirit. To learn more, call us today at 833-801-5483 or explore our website.

Why Is a Regular Routine Good for Addiction Recovery?

Written by Enlightened Recovery on . Posted in Recovery, wellness. No Comments on Why Is a Regular Routine Good for Addiction Recovery?

If you go through an inpatient addiction treatment program, you’ll find that almost everything happens on a schedule. You get up at a regular time, eat meals at regular times, go to therapy at regular times, and go to bed at a regular time. Obviously, it helps to have a schedule when you’re trying to organize the activities of many people but it’s also important that this routine is fairly regular. Establishing and following a regular routine in recovery has many benefits, including the following.

 

A Routine Makes Healthy Decisions Automatic

 

Perhaps the most important reason to have a regular routine is that it helps to automate healthy behaviors. You don’t have to decide whether to get up at a reasonable hour or sleep all day; you don’t have to decide when you’re going to eat or if you’re going to exercise. Once you’ve established a regular routine, you don’t have to put much effort into making these decisions. So, for example, if you go to a 12-Step meeting at the same time every day, you don’t have to equivocate and think, “Do I want to go today? Should I maybe try a different meeting? Can I skip one?” You’re in the habit of going to a meeting at that time so you just go. The same is true of any recovery activity. The less thought and effort you have to put into healthy behaviors, the more likely you are to continue doing them.

 

A Routine Reduces Anxiety

 

Anxiety is a common issue among people with substance use disorders and uncertainty is one of the biggest drivers of anxiety. If you have no idea what each day will bring or if you know you will face an unfamiliar situation, you will often feel more anxious than if you know you will have to deal with something bad. 

 

Having a regular routine reduces anxiety in two ways. First, it’s a way of controlling the things you can control. You have a certain amount of free time each day and making deliberate decisions about how to spend it increases your feelings of self-efficacy. If you use that time wisely, such as going to meetings, going to therapy, getting some exercise, and so on, that will further reduce anxiety.

 

Second, having a regular routine means you will generally know what you can expect from each day. Of course, we don’t have total control over what will happen but most days you will have a general idea. And just having a reasonable expectation that you know what the day will be like can reduce your anxiety about it.

 

A Routine Keeps You Busy, but Not Too Busy

 

When you’re recovering from addiction, especially early on, you want to strike a good balance. You want to stay busy enough that you don’t feel bored, restless, or lonely but you don’t want to be so busy that you feel stressed and overwhelmed. Having a routine gives you a baseline of activity to prevent long stretches of idleness and it also helps you meet your responsibilities in a more or less organized way.

 

A Routine Boosts Conscientiousness

 

Conscientiousness is perhaps the single most important personality trait related to substance use issues. A number of studies have found that people with substance use issues typically score high on neuroticism and low on conscientiousness. Although high neuroticism is associated with mental health challenges such as major depression, anxiety disorders, and others, it appears that people who are high in neuroticism and also high in conscientiousness are relatively protected against substance use issues. 

 

One way to boost conscientiousness is to have a regular routine. We all live on a spectrum somewhere between rigid order and total chaos. If you have struggled with substance use issues, you are more likely toward the chaotic end. Imposing a bit of order on your life in the form of a regular routine can help you make progress on your recovery goals, keep your commitments, and generally feel like you have life more under control. 

 

How to Establish a Routine

 

If you’re not generally an organized person, you may not even know how to begin establishing a regular routine. One way is to enter an inpatient addiction treatment program. Most of your time will be structured and you will have to devote very little effort to create a routine. After 30 or 90 days of this, you may not be locked into the treatment routine but it shouldn’t be very hard to continue with some of the main things like when you get up, when you eat, when you go to meetings, and so on.

 

If you have to create a routine from scratch, the key is to start by creating anchor points. So, for example, your first anchor point might be going to a 12-Step meeting at a regular time each day. If you need a reason to get out of bed, see if you can find an earlier meeting. Another good place to start is with a regular wake-up time. This helps ensure you start your day in about the same place, rather than rushing to catch up on some days. Starting with a regular wake-up time will probably make you go to bed a bit earlier without even trying because you’ll be tired.

 

Once you’ve established some anchor points of things you do every day, or most days, you can begin to add new things. So, for example, if you decide you want to exercise regularly, start by connecting it to one of your anchor points, perhaps getting out of bed. Another point about adding things to your routine is that you should start small. So instead of jumping out of bed and running 10 miles, you might start by getting up and walking for five minutes or even just getting out of bed and putting on your exercise clothes, even if you don’t do any exercise at all. Then, once that connection is established, build the new behavior gradually. It’s also best to only add one new thing at a time and give yourself time to get used to it.

 

A routine is an important part of addiction recovery. It makes healthy decisions easier, it reduces anxiety, it structures your day, and it makes you more conscientious. You can build a routine gradually, starting with anchor points, or you can enter an inpatient treatment program, which will help you establish a daily routine more quickly. 

 

At Enlightened Recovery, we know that recovery from addiction isn’t just a matter of abstaining from drugs and alcohol, but rather about creating a happier, more fulfilling life. To learn more about our treatment options, call us today at 833-801-LIVE.

How to Be More Conscientious When You Really Don’t Feel Like It

Written by Enlightened Recovery on . Posted in Mental Health, wellness. No Comments on How to Be More Conscientious When You Really Don’t Feel Like It

Conscientiousness is one of the big five personality traits in the personality model most commonly used by psychologists. The five traits are openness, conscientiousness, extraversion, agreeableness, and neuroticism, which you can remember with the acronym OCEAN. While there is no single addictive personality, there is one pattern that’s more common among people with substance use issues: high neuroticism and low conscientiousness.

 

Why Bother?

What’s important about conscientiousness is that it appears to be a protective factor against substance use and addiction. Even people who score relatively high in neuroticism—which makes them especially vulnerable to mental health challenges like depression and anxiety—are less likely to have substance use issues if they also have high conscientiousness.

Conscientiousness is divided into six facets: competence, order, dutifulness, achievement striving, self-discipline, and deliberation. Highly conscientious people tend to be goal-oriented, responsible, organized, and hardworking. To people with moderate or low conscientiousness, these traits don’t sound the least bit appealing. They bring to mind a caricature of a tight-wound perfectionist, someone who is a slave to their own routine and, perhaps worst of all, completely devoid of imagination.

As with any trait, conscientiousness can be a bad thing when taken to an extreme, but if you struggle with substance use issues and commonly co-occurring issues, like a mood disorder, learning to be a bit more conscientious can do you a lot of good. Since it’s a personality trait, it will only change slowly and with persistent effort, so there’s little risk turning into a repressed conformist overnight. The following are a few suggestions for nurturing your inner Hermione Granger.

 

Focus on Specifics

First, it’s helpful to keep in mind that conscientiousness, more than any other personality trait, is linked to specific behaviors. That is, even if you are not a highly conscientious person, you can learn to behave more conscientiously in things that really matter to you. For example, the artist Chuck Close has famously said, “Inspiration is for amateurs. The rest of us just show up and get to work.” If something matters to you, being more conscientious in your habits can help you do it better.

Start by identifying your priorities and focus on one or two specific behaviors that support those priorities. So, for example, maybe you want a better relationship with your kids but you frequently fail to follow through on your promises. Your specific focus for a while might be to do what you promise, no matter what. Look at the factors that prevent you from following through and come up with a plan to help you succeed. A therapist is often a huge asset in this process.

 

Structure Your Day

If you’re not very conscientious, it may be too much to ask to schedule every minute of your day Ben Franklin style. However, there are two concepts that can help you rein in the chaos: structure and priorities. First, decide what your priorities are and give them a definite time in your day. So, for example, you might decide your top priority is to attend a 12-Step meeting at 5 p.m. The rest of your activities go somewhere around that. We typically don’t get to more than three priorities in a day, so choose wisely.

Structure is also important because it helps automate healthy activities so you don’t have to expend thought or willpower on them. It may be a good idea to start by establishing a consistent bedtime and a consistent wake-up time. This ensures your hours of operation are more consistent from day-to-day and it also ensures you get enough sleep, which makes everything else easier. Once that part of your routine is in place, you can add a new element, perhaps exercising or studying at a certain time.

 

Follow the Two-Minute Rule

The two-minute rule is one of the most effective tactics against procrastination and letting things pile up in general. The rule is that if something will take less than two minutes to do, just do it now. Does the dishwasher need to be loaded? Just do it now. Does someone need a quick favor at work? Just do it now. You’ll be amazed how much more you get done and all those nagging little tasks won’t be taking up mental space.

 

Leverage Your Empathy

People who struggle with substance use and mental health issues typically have relatively low conscientiousness but they often have a high level of empathy and compassion. You can use this to your advantage when you’re trying to be more conscientious. After all, much of conscientiousness is really about being considerate and not just following arbitrary rules. For example, if you’re always late, put yourself in the place of the person who is waiting for you. If you have trouble following through on your promises, imagine what it’s like to have someone let you down. At work, don’t think about getting that raise; focus on helping out your coworkers. Social connection often motivates us when more abstract incentives fail.

 

Improving your conscientiousness is a bit of a catch-22: changing a personality trait takes persistent effort, but if you have low conscientiousness, persistent effort is especially challenging. In a way, just sticking to a plan is an exercise in conscientiousness in itself. A therapist can be a huge help in creating a plan and sticking to it, as can participating in group therapy or a 12-Step program. Entering a treatment program can be especially helpful since your time is more structured in addition to having group and individual therapy sessions.

At Enlightened Recovery, we know that a strong recovery from addiction is really about learning the skills to live a better life. Recovery should be an adventure in reaching your full potential. To learn more about our holistic treatment programs, call us at 833-801-LIVE.

What Most People Get Wrong About Meditation for Addiction Recovery

Written by Enlightened Recovery on . Posted in Addiction Recovery, wellness. No Comments on What Most People Get Wrong About Meditation for Addiction Recovery

Meditation has gone mainstream in recent decades. While it was once confined mainly to mystics and seekers, it is now fairly commonplace in Western life.

Entrepreneurs and executives meditate to get an edge in the market, professionals meditate to manage stress and boost productivity, and the health-conscious meditate to boost their general sense of peace and wellbeing. 

 

There is now quite a bit of scientific research supporting the various effects of meditation, including better concentration, better mood, less stress, and better relationships. That’s one reason meditation is now a common feature in various forms of therapy, including dialectical behavioral therapy, or DBT, mindfulness-based cognitive therapy, or MBCT, and addiction treatment programs.

However, despite the popularization of meditation, or perhaps because of it, a lot of people don’t really understand what it’s about and what it can do.  

 

Meditation Is Not a Replacement for Therapy

The first thing to understand is that meditation is not a replacement for therapy. This is a common mistake because meditation is so frequently discussed in the context of mental health.

In addition to being incorporated into the treatment modalities described above, much of the media coverage of meditation has focused on its role in helping people overcome challenges, like anxiety, depression, trauma, or substance use. However, these conditions are complicated and require professional help.

Meditation might be part of the solution but it’s just a part. Even experienced meditation instructors typically advise that you get treatment for any mental health issues before you begin an intensive meditation program, such as a meditation retreat.

 

Meditation Is Not a Form of Escapism

Another common misconception is that meditation is a form of escapism. It’s often thought of as blissing-out or distracting yourself with pleasant visualizations.

While experienced meditators do sometimes feel blissful when meditating, that’s typically not the real goal and it’s something most meditators won’t experience for a while, if ever. 

 

In a sense, meditation, particularly mindfulness meditation, is the opposite of escapism. The goal of mindfulness meditation is to be fully aware of your experience-—what you’re sensing, thinking, and feeling.

This is often quite challenging. Rather than escaping your problems, the goal is to be aware of your problems—particularly physical discomfort, challenging emotions, and troubling thoughts—and engage with those in a more open, less judgmental, and less reflexive way. 

 

Meditation Is Not About Emptying Your Mind

A similar misconception to the idea that meditation is a form of escapism is that meditation is about clearing your mind of thoughts. This is a trope that is especially common on TV and in movies.

However, if you try to clear your mind, you’re only going to end up frustrated and disappointed. Your brain is an organ that thinks and that’s what it’s going to do.

You wouldn’t expect your heart to stop beating or your lungs to stop breathing while you meditate, so why is it reasonable to expect your brain to stop thinking? The goal of mindfulness meditation is rather to notice your thoughts without getting caught up in them. The trouble with thoughts is not that they exist, but that we take them too seriously.

 

There Are Many Ways to Meditate

This article is primarily concerned with mindfulness meditation, which currently has the most research behind it and is the form most commonly used in treatment. However, there are many ways to meditate and there’s really no right or wrong way.

There is a place for visualization, for example, and sometimes meditators do experience bliss. Another commonly used form of meditation is metta, or loving-kindness meditation, which is a method that specifically helps you cultivate compassion.

Relatively new research suggests it is particularly good for cultivating more positive emotions and improving relationships. 

 

The important thing to remember is that our brains adapt to what we consistently ask them to do. If you want to distract yourself by vividly imagining you’re lying in a sunny meadow, then you’ll get better at that with practice.

That might be a good strategy for some people in some circumstances. If you want to feel more compassionate and more connected, practice metta. If you want to take the power away from cravings and other challenging emotions, practicing observing them without judgment will help. 

 

Meditation Is About More Than Relaxation

Another common misconception about meditation is that it’s mainly a relaxation exercise. You just sit quietly and relax and it lowers stress and whatever else.

Per the discussion above, that’s a perfectly valid way to approach it. Most people would benefit from spending 20 to 30 minutes each day just quietly relaxing.

In fact, by doing so, you will sometimes be meditating. However, while relaxation is an integral part of most forms of meditation, it’s not the whole deal.

As noted above, there are many ways to meditate and they all have different effects. What’s important to keep in mind is that the real value of meditation is bringing its benefits into your regular life, whether you are trying to cultivate mindfulness, compassion, or focus. Meditation is a bit like a gym where you strengthen your mind for other parts of your life.

 

There Are Some Possible Downsides to Meditation

Much of the excitement around meditation has to do with its apparent safety. For example, you’ll often see media coverage of some new study showing that meditation has benefits comparable to antidepressants “but without the side effects!”

However, that’s not exactly true. Most people practicing mindfulness meditation for 20 or 30 minutes a day won’t have any problems unless they spend that whole time worrying or ruminating and not actually meditating, which can definitely happen. 

 

The problems tend to arise when people get deep into it or start experimenting with techniques they don’t understand. Most meditation techniques were developed in monasteries where monks would be guided by expert meditators for many years. In that environment, any problems could be easily corrected. 

 

Also, the goals of monks and the goals of average Americans are very different, and sometimes incompatible. As a result, devoted meditators sometimes suffer adverse effects.

The Brown University psychologist Willoughby Britton has spent years studying the various effects of meditation, including the downsides. These may include anhedonia or avolition, loss of a sense of agency, occupational impairment, and social impairment, among others. 

 

Meditation can play a valuable part in addiction treatment and recovery, but it’s important to realize what it is and what it isn’t. At its best, meditation can help make you calmer, wiser, and more compassionate. While it can offer some tactical advantages in addiction recovery, such as tolerating challenging emotions or “surfing” cravings, the real promise of meditation for recovery is that it helps you become a more aware and complete person.

At Enlightened Recovery, we believe that joy is the true path to healing from addiction and meditation is one element we incorporate into our holistic treatment programs. To learn more about our treatment options, call us at 833-801-LIVE.

How is Depression Different for Men?

Written by Enlightened Recovery on . Posted in Mental Health, wellness. No Comments on How is Depression Different for Men?

According to the World Health Organization, depression affects more than 264 million people globally and is the leading cause of disability. Depression is a particular concern for people with substance use disorders. One study found that  among people with major depression, 16.5 percent had an alcohol use disorder and 18 percent had a drug use disorder–more than twice the rate of those issues in the general population. For a number of reasons, including biological and social factors, depression is more common in women than in men. Women, for example, are subjected to more extreme hormonal changes, especially around menstruation, pregnancy, childbirth, and menopause, and women are more likely to be victims of abuse and sexual assault. All of these have been shown to increase your risk of depression.

 

However, a lot of men are under the mistaken impression that depression is a female problem. In reality, the difference is not huge. About 8.7 percent of women had a depressive episode in 2017 compared to about 5.3 percent of men. What’s more, many experts believe that depression is generally underreported in men, suggesting those numbers might be even closer. Part of the problem is that depression symptoms look different in men and men behave differently when depressed. Here are some ways depression is different for men.

 

Men Have Different Symptoms

When most people think of depression, they typically imagine something like persistent sadness, hopelessness, or sleeping all day. While those symptoms are fairly common, they are not always present. What’s more, they tend to be more common in women. Men, on the other hand, are more likely to experience depression symptoms like irritability, anger, aggression, and disturbed sleep. While some studies suggest that men and women both report irritability at roughly equal rates, men often feel like irritability is a more socially acceptable emotion to express, whereas sadness is less acceptable. 

 

Men are also more likely to experience physical symptoms that most people would not recognize as depression. These might include headaches, body aches, digestive problems, racing heart, or tightness in the chest. Men are actually more likely to see their doctor about physical problems than emotional ones, so a diagnosis of depression in men often starts with physical complaints for which no physical cause can be found. 

 

In addition to these “male-typical” symptoms, men may experience other symptoms that are frequently not recognized as depressive symptoms. These may include losing interest in things you typically enjoy, inability to concentrate, emotional numbness, lack of motivation, slow movements, feeling helpless, and thoughts of suicide or death. 

 

Men Are Less Likely to Get Help

As noted above, men are more likely to seek help for physical problems than for emotional problems. Men are also much less likely than women to seek help for a mental health issue, even if they have noticed symptoms. In fact, studies show that men seek help for mental health issues at only about half the rate of women. Part of this is because men experience different symptoms and may not even identify them as related to a mental health issue, as discussed above. Part of it is also that men are less willing to acknowledge or discuss emotions like sadness, hopelessness, and other depression symptoms. Men have been taught from a young age not to cry, not to complain, to take care of their own problems, and so on. This discomfort makes men less likely to acknowledge that they need help and less likely to seek it out. 

 

It’s important for men to realize that depression is just as much a physical condition as an emotional one. While it may be common to experience depression primarily through emotional symptoms, recent research keeps finding more connections between mental and physical health. For example, depression has been connected to physical factors like diet, inflammation, obesity, and gut health. Mental and physical health are really just two sides to the same coin.

 

Men Are More Likely to Self-Medicate

Another depression symptom more common to men than women is drug and alcohol use.  As with irritability and aggression, many men feel like substance use is a safer way to express and deal with depression. Culturally, men are more likely to see a stiff drink as a reasonable way to cope with emotional turmoil or relax after a hard day. In reality, drugs and alcohol are, at best, temporary solutions, which only make the problem worse in the long run. Drug and alcohol use may also be a deliberate form of self-destruction because of their deleterious health effects, as well as their tendency to increase the likelihood of impulsive behavior and accidents. For many men, drug or alcohol use may be the biggest symptom of depression hiding in plain sight.

 

Men Are More Likely to Die by Suicide 

One of the worst consequences of depression for men is death by suicide. Although women are more likely to be diagnosed with depression and more likely to attempt suicide, men are about four times more likely to die by suicide. This is typically attributed to men’s greater impulsiveness and willingness to use more lethal means, such as a gun, as opposed to pills. 

 

Although men are less likely than women to suffer from major depression, men do get depressed and it’s something to take very seriously. If you’re a man struggling with drug or alcohol use, there’s a strong possibility that depression is at least part of the equation. It’s critical to find a treatment program that can treat depression concurrently with substance use issues. Without treating the depression, it’s very hard to stay sober. At Enlightened Recovery, we know that helping someone recover from a substance use disorder requires treating the whole person. Most importantly, we try to foster a sense of meaning and connection that will help our clients live joyful, sober lives. To learn more, call us at 833-801-LIVE.

Anxiety Rash

Written by Enlightened Recovery on . Posted in Anxiety Disorder, wellness. No Comments on Anxiety Rash

Our brain tends to communicate with our bodies. When we are feeling anxiety, your body will not only have mental effects but physical effects as well in the form of a rash. It is important to seek professional help for your anxiety to avoid your rash from getting worse.

The Appearance of an Anxiety Rash

Anxiety rashes often look like hives which can appear anywhere on the body. They are generally red and blotchy and can either be really small or take up space on your body. Sometimes, these blotchy spots can form to create even bigger welts. This rash will most likely itch which will make it burn when you touch it. Generally, a single rash tends to go away in 24 hours, but new rashes can form when old rashes disappear. By not getting your anxious thoughts under control, you will continue to develop new rashes.

The Emotion Effects of an Anxiety Rash

It can be embarrassing for a person to have a rash. This is especially true if this occurs suddenly and unexpectedly. It is worse enough that you are trying to deal with your anxiety, but to have others notice these blotchy marks on you can make your anxiety worse. Imagine if you are at a fancy party and a photographer is taking your picture while you have this rash or you work a job that deals with customer interaction. It is too stress-inducing to worry about this rash and trying to hide it.

The Cause of an Anxiety Rash

It is not actually the anxiety that causes the rash but the stress that causes anxiety. Stress makes your body tense and releases cortisol and adrenaline into the bloodstream which leads to skin reactions. Stress can also make your body more prone to reactions if it focuses too much on the stress than protecting your body. If anxiety rashes are not treated, these rashes could turn into worse problems like eczema, psoriasis, acne, or herpes. Stress may not create these conditions, but it definitely will not help them from getting better.

How to Tell This Rash is From Anxiety

Unfortunately, it is hard to tell if the rash you are experiencing is directly linked to anxiety. It could be the result of an allergic reaction to a medication, a lotion you are wearing, or a sweat rash. The best way to know for sure if this rash is caused by anxiety is to eliminate all of the other causes that can come from this rash. If you hardly wear lotion, have no food allergies, or have not been out in the sun in a while, you know those are not the causes. You will know that the rash was brought on by anxiety if the rash starts to go away when you manage your anxiety.

Covering Up Anxiety Rash

Not doing anything about your anxiety will make your rash worse. There are those who prefer to cover up their rash than to admit that they are struggling with a mental illness. People with anxiety will tend to wear long sleeves so that no one can see their rash, only to prevent it from breathing. They may also wash their skin too much which will lead to skin irritation. The anxiety of covering up your rash can actually make it stay with you longer. You need to understand your anxiety and know that a rash will continue to come if you do not control it.

How to Reduce Anxiety Rash

To control your rash, you need to control your anxiety. You first need to decrease your anxiety symptoms to increase your chances of any improvement. You can try treatments like cognitive behavioral therapy, deep breathing, anxiety medications, talking to a therapist, and more. Rashes can take a few days to a week to go away. It may also take some time after your anxiety symptoms go away for your skin to relax. It is important to make sure that you are not scratching these bumps or wearing clothes or lotion that can make irritation worse. There are over-the-counter antihistamines like Benadryl, Zyrtec, Allegra, and Claritin. You can also try applying a cool compress on the areas or take a cool shower. 

When to See a Doctor

If your symptoms worsen or last longer than six weeks, it is best to talk to a doctor. Your doctor may prescribe prescription-strength antihistamines, Deltasone, Aczone, Xolair, or other medications that will help treat the redness and swelling. If you experience lip or face swelling, trouble breathing, or wheezing, you need to seek immediate medical attention. Having hard bumps or having them filled with pus can mean that you are suffering from an underlying condition which makes it all the more reason for you to seek a consultation. 

It is important to ask yourself if not dealing with your anxiety is worth the physical effects you are experiencing. Anxiety is a treatable mental illness that you can do something about in the office of a therapist or at home. You can try going to therapy so that a therapist can tell you what to do to prevent these rashes from developing again as well as meditation, yoga, exercising regularly, or making time for personal hobbies. Once you discover techniques that work for you, your rash will start to go away. Treating your anxiety will treat your rashes for years to come.

Located on the shore of Southern New Jersey, Enlightened Recovery is a recovery center that uses evidence-based therapies and holistic healing to treat addiction and mental illness. With the opportunity to learn about therapies that are keyed in to healing the human spirit and learning about new stress-reducing techniques centered around a 12 step network, you will ensure a lasting recovery. For more information, please call us at 833-801-LIVE as we are open 24 hours a day, 7 days a week.

Fighting Stress in Arthritis Patients

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Arthritis is a condition that causes a feeling of pain and stiffness in one or more of your joints. The stress that is occurring in your life can make your arthritis pain worse. By finding ways to fight through your stress, your symptoms can lessen, making you feel much healthier.

Stress Arthritis Patients Deal With

The mind and body are connected to each other. Dealing with stressful situations like losing a job, having to move to a new area, the death of a loved one, or other stressors causes our bodies to react with side effects such as stomach aches, headaches, difficulty sleeping, fatigue, etc. People with arthritis already have their own unique stressors like having to depend on family members and health care professionals instead of being able to independently take care of themselves. They also have to adapt to necessary changes they must make to their job, energy levels, and more. 

Effects of Stress Towards Arthritis

Being under stress can cause your muscles to tense up. This muscle tension can increase the pain that arthritis has already caused, and can ultimately lead to the development of depression. When you are stressed, the body releases chemicals into the blood that create a series of physical changes, such as a faster heartbeat and a higher breathing rate. When you deal with your stress in a positive way, your body will fix itself, including any damage that was caused by stress. A small amount of stress can be good for you, as it can motivate you to do your best; whereas too much stress can lead to an inability to function.

Find the Cause of Stress

Think about what causes you the most worry on a daily basis. Also, think about what makes you anxious and nervous. You can write down your daily experiences in a journal, then review your entries to help give you a clear picture of what is bothering you (as well as the physical symptoms you are experiencing). Once you are aware of the situations, you can identify ways to help prevent those situations from happening, which you may also want to write down. For example, if you get anxious when family members are coming over and they are expecting you to cook, find the recipe and buy the materials in advance. 

Share Your Feelings

Speak to a family member, friend, or co-worker about how you are feeling to help you see your problems differently. Be open to them about things that you cannot do—and do not be afraid to ask for help. Turning down extra responsibilities that you know you have difficulties accomplishing can help reduce your stress. Remember that your arthritis is a private matter. If your arthritis is interfering with your daily duties, it is best to mention it to someone, but when you choose to tell someone is up to you. Additionally, it is important to be able to show your anger in a healthy way that will not make you feel worse later. For example, you can simply say that you are feeling angry without blaming someone for making you angry. This should ideally lead to a calm discussion about what can be done to help you feel better. Opening up to people will help improve your relationships, which will ultimately better your mental health.

Avoid Feelings of Depression

Depression has a way of making those with arthritis feel miserable and increase their pain. It is possible you are feeling angry or sorry for yourself because of your daily struggles with arthritis. These feelings are very common for those with this chronic disease. You can help overcome your feelings of depression by getting out and finding ways to be happy with your loved ones, rather than letting yourself wallow in your sadness. You may also want to find creative outlets as a way to relieve the tension. Take care of yourself by seeing a therapist who can help you deal with your depressive symptoms. If you are experiencing the symptoms of depression for more than two weeks, it is a sign that you need to see a doctor.

Time Management

Having constant pain and limited energy can mean you are not giving it your all. You tend to work harder when you have the most energy. Instead of wearing yourself out by doing too much at once, plan your days out in advance. Be honest with yourself about how much you can realistically do each day and spread out your responsibilities during the week. Save the stressful tasks for earlier in the day to get them over with and schedule rest breaks in between to give yourself moments to breathe.

Stay Healthy 

It is important to remember that drugs and alcohol are not the answers or an escape to your problems. These substances will only make your health problems worse. In the long run, drugs and alcohol will only increase your stress instead of easing it. It is best to speak to a mental health counselor or hospital about the programs they offer for stress management. Even though arthritis could be at the top of your list to manage, it is important to take care of the rest of your body by exercising, sleeping well, eating three meals a day, and staying active. By being in control of your stress levels, you are in control of your arthritis. 

Located on the shore of Southern New Jersey, Enlightened Recovery is a recovery center that uses evidence-based therapies and holistic healing to treat addiction and mental illness. With the opportunity to learn about therapies that are keyed in to healing the human spirit and learning about new stress-reducing techniques centered around a 12-step network, you will ensure a lasting recovery. For more information, please call us today at 833-801-LIVE. We are open 24 hours a day, 7 days a week.

How to Take Care of Your Depression After a Heart Attack

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Having depression after suffering from a heart attack is hard as you almost died and you feel like the same thing could happen to you again. The same can be the other way around in which, according to the Heart and Vascular Institute at John Hopkins Medicine, people with depression are more likely to have a heart attack later on than those who do not have a mental illness. By taking care of your depression after a heart attack, the less likely you will have to go through that experience again. 

Depression Assessment

When it is time for your annual checkup, your primary care doctor may conduct a depression assessment. If you are currently experiencing symptoms of depression, do not wait until your annual checkup to get it done. How your assessment will work is your doctor will ask you questions about your depression like when it started, how often you feel sad, and what steps you are taking to treat it. This will help see if you are experiencing depression or symptoms that seem similar to depression. Also, having depression means that this sadness has stayed with you for over two weeks. Letting your doctor know about this will help them determine whether or not you have depression. 

Cardiac Rehabilitation 

Cardiac rehabilitation is when you learn how to eat healthy when you have heart disease. This can mean avoiding unhealthy fats and sodium. You may be recommended to eat more plant-based foods like vegetables, fish, legumes, olive oil, and grains. A supervisor will help you determine the right kind of exercise that will work best for you. The results will be even more beneficial if this is done in a group setting as you can encourage and be encouraged by others who are trying to better their heart and depression as well. This will help motivate you to keep going.

Heart Medications

When people who have a heart attack are depressed, they tend not to take their heart medications even though it could help them. Taking the right medication and making the right lifestyle changes will enrich your heart. If you are having trouble committing to your treatment plan, talk to your doctor about this as you might need to try a new medication or a new course of treatment.

Exercise

Exercising after recovering from a heart attack will not only be good for your heart, but you will release feel-good endorphins that will help ease your depression. It is best to start small and work your way up gradually. It can be going for a walk for half an hour in the beginning and then a jog or a run after. If you feel like you are experiencing a heart attack or a stroke, stop your exercising and speak to a doctor. It can mean symptoms like feeling lightheaded, chest pain, or nausea.

Therapy

You may feel like you cannot speak to anyone about your heart attack because people in your social circle have not had one. This can cause you to isolate yourself which will make your depression worse. By speaking to a therapist, you will be able to work through your feeling and relieve your depressive symptoms. A therapist will also tell you whether or not you should seek psychiatric help to be prescribed medication. Be patient when it comes to finding a good therapist. You can also your doctor as well as family and friends for recommendations. You can also check which therapists come highly recommended who are under your health insurance.

Lose Weight

Being overweight can not only lead to heart issues but can also be a good reason why you are depressed. Your cardiologists might put you on a weight loss plan to prevent the chances of getting another heart attack. If it has been a few months and you are still not losing weight, ask your doctor about changing your diet by keeping track of what foods you are eating too little or too much. A doctor can put you on a diet that will be good for your heart based on your personal needs.

Antidepressants

Depending on how severe or how long you have had depression since your heart attack, it is possible that a doctor may prescribe you antidepressants. Popular ones include Xanax, Zoloft, and Paxil. Doctors can help you figure out which drug will work best for you as well as any side effects to take caution of. Remember to be patient once you start taking the medication as it can take at least a month to start working. 

Mindfulness Techniques

Doing mindfulness techniques like yoga, tai chi, reiki, meditation, or deep breathing exercises can help you stay in the present moment and help you figure out what is causing you stress. It also has the benefit of lowering your blood pressure which will decrease the risk of heart issues. All it takes is 15 minutes a day to start feeling the positive effects all in the privacy of any room in the house. If doing techniques like yoga is too hard for you, consider taking a class with a licensed yoga teacher. Make sure to let the teacher know about your recent heart attack so that they can gently guide you through the movements. By taking all of these steps to ensure that your heart stays beating and healthy, your mental health will be healthy as well. 

 

Located on the shore of Southern New Jersey, Enlightened Recovery is a recovery center that uses evidence-based therapies and holistic healing to treat addiction and mental illness. With the opportunity to learn about therapies that are keyed in to healing the human spirit and learning about new stress-reducing techniques centered around a 12 step network, you will ensure a lasting recovery. For more information, please call us at 833-801-LIVE as we are open 24 hours a day, 7 days a week.

How Technology Addiction Interferes with Workouts

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Technology is constantly created to help us achieve better workouts such as Fitbits and Apple Watch. The problem is that if the battery of our device dies or we leave it at home, we use that as an excuse not to work out. It is important that we do not rely too much on these devices and still find the urge to work out without them to ensure we are healthy both physically and emotionally. 

Exercise Trackers

Wearing exercise trackers are a great way to have consistent results when you work out in that you can find out the amount of steps you have taken, reminders to keep working out, breathing exercises, and checking your BPM when you breathe. Being too dependent on this technology, however, can ruin your workout. You could have forgotten to charge your device the night before and you have no battery by the time it is time to see your trainer. This may cause you to cancel your appointment with your trainer because of charging your device at last minute, causing you to go all day or week without working out depending on when you see your trainer. 

There are some devices that reward you depending on the amount of steps you have. If you depend too much on these numbers, it shows that you are not working for yourself but for the numbers. Depending too much on your device metrics may actually be misleading you. A Stanford study says that six out of seven wearable devices were good at measuring heart, but not the most accurate with energy expenditure or calories burned. Trackers also have a tendency to discourage you if you see at the end of the day that you only have a thousand steps when your goal is 10,000. This may discourage you from still trying to get those steps. It is important to stick to your goal no matter what your wearable device is telling you.

Social Media Notifications

Even though we are at the gym and focusing on our workouts, we also cannot help but bring our phones with us in case we get a social media notification. You could be completing a set, but then get interrupted when you receive a notification from your social media account or an email. You feel like you cannot put this off until the end of your workout, leaving you to lose valuable calorie burning time. 

It can also be a problem to have your phone with you at the gym if you are constantly taking selfies or videos of yourself on Instagram for verification. If you do not get the respect from followers that you are seeking, you will feel too gloom to want to continue. Everyone works out differently at different speeds and intervals. Do not compare your progress to anyone else’s. One benefit of having a Fitbit is that you get notifications from your phone if someone is calling or texting you so you will not be left in the dark.

Text Messages

Having someone text you repeatedly when you are trying to exercise can provide a huge distraction, especially if the text is about something important. According to a Hiram College and Bloomsburg University of Pennsylvania study, calling and texting while working out can not only ruin your progress, but can ruin your balance. If you are in the middle of a jog, you will decrease your speed if someone is texting you so that you can read the message and avoid getting hit by a car when crossing the street. The American College of Sports Medicine says that being on your phone while working out will negatively impact your workout by 45%. You could be experiencing issues with your knees, legs, or hips if you are not focused. You can also risk hurting yourself if you are texting while on a treadmill or elliptical. 

Technology at the Gym

You may feel very connected to your phone in that you do not want to miss out on what your friends say or if you get an important email from work. At the same time, your workout should be the priority you focus on for the time being. This means that you should not have your phone on you when you are going to the gym. You can put your phone in your locker and get back to it when you are done with your workout. It may help to tell your friends or family the days and times that you go to the gym so that no one is disturbing you.

The only benefit that can come of having your phone with you at the gym is listening to music. Music has a way of boosting your workout in that the speed and intensity of your music will affecting your own speed and intensity. Music can also be a good motivator to keep going as well. If you do not have an MP3 player and you need to use your phone as your only source of music, make sure to put your phone on airplane mode so that you do not receive any calls or texts for the duration of your workout. When your phone is on airplane mode, you should be able to listen to any downloaded music on your phone. Putting your technology on hold and focusing on your workout will help you exercise well and safely.

Located on the shore of Southern New Jersey, Enlightened Recovery is a recovery center using evidence-based therapies and holistic healing to treat addiction and mental illness. With the opportunity to learn about therapies that are keyed in to healing the human spirit and learning about new stress reducing techniques centered around a 12 step network, you will be ensure a lasting recovery. For more information, please call us at 833-801-LIVE as we are open 24 hours a day, 7 days a week.

Serious Physical Effects Your Body Can Have From Anxiety

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When people cannot figure out how to manage their chronic anxiety symptoms over time, they experience intense physical side effects to their body. Because they are so stressed all the time, stress hormones are constantly being released. By getting treatment as soon as you realize that you cannot handle your anxiety symptoms alone, you are protecting not only your mental health but physical health as well.

Yawning

Those with anxiety may experience uncontrollable yawning before and after anxiety episodes or could happen randomly. This can be because of having a poor night’s sleep. Anxiety has a tendency to either make us wake up in the middle of the night and not be able to fall back asleep or to hardly be able to fall asleep because of our racing thoughts. Another reason for yawning could be as a response to the stress we are feeling as a way to help us relax. Having a panic attack can make us hyperventilate where we are not getting a full breath. By yawning, you are expanding the rib cage and sending a signal to your brain that you got a full breath. You can prevent this constant yawning by breathing in for four seconds and breathing out for another four seconds.

Muscle Aches

You may also experience random muscle pain that seems to come out of nowhere like muscle tension, soreness, back pain, and headaches. When a person’s fight or flight response is activated, the muscles will naturally contract. The longer you are constantly in that fight or flight response, the longer your muscles will contract as well. How we feel mentally will make us hurt even more physically. We constantly dwell on the pain that we are in that we do not do enough to make it better. We may feel that if our back hurts or we are getting headaches, it is best not to exercise or do any high intensity movement, which will make our muscles hurt more if we do not move them. You can treat this by taking a hot shower to provide instant relief to muscle tension as well as a massage for someone to push out those tense muscles.

Pins and Needles

The feeling of pins and needles is like when your foot falls asleep when you leave it in the same position for a long period of time. The same can happen to you if you experience chronic anxiety. The nerve stops sending signals when we feel stress which causes us to feel numb. Shock waves are sent to the nerves to wake them up. Our body tenses up so much that our body feels like it is in constant terror. You can stop this from happening by breathing in slowly for five to seven seconds and breathing out for the same length of time. Try clenching your fists when you feel this tingling or walk around the room to get the blood flowing in these areas and remind your body to wake up.

Losing Your Voice

You may find that feeling so tense all the time can make you feel like you are losing your voice. This can be because anxiety tends to make acid reflux symptoms worse which can give us a sore throat or loss of voice. When your fight or flight response is activated, we are also produced less saliva in our mouth. It may help for you to try speaking more loudly and more confidently when you enter a room so that you do not have to be so quick to mutter when you speak. It is also more important for you to drink more water to keep your throat hydrated. This will help you from adding further stress to yourself by using water as a source of treatment.

Rashes

Anxiety can also lead to us developing rashes in which we are put in a state of tension, releasing a lot of cortisol and adrenaline into the bloodstream. This can lead to your skin being more sensitive and developing reactions much more easily like acne, psoriasis, herpes, eczema, etc. It is best to try to control your anxiety through medications, deep breathing, cognitive behavioral therapy, etc. If the rash is not too bad, you are wait it out as it should last a few days to a week. You can take medications for rashes like Benadryl or rash reducing medications like hydrocortisone cream. Make sure not to scratch your rash or wear clothes that can irritate your rash worse.

Vertigo

Anxiety has a tendency to make you feel dizzy because of hyperventilation. Our breathing starts to occur unevenly where we eliminate too much carbon dioxide while making you feel like you are not getting enough oxygen. Your blood vessels begin to tighten, develop a rapid heartbeat, and blood flow is reduced towards your brain which leads to dizziness as well as being lightheaded or having trouble thinking. To avoid feeling like you are on a rollercoaster, you should try your best to breathe slowly at all times to avoid hyperventilating.

Having a Cold

When stress hormones are released, your immune system starts to weaken as a result. This can lead to constantly developing the common cold or high blood pressure problems in the long-term. By listening to what a therapist tells you and being in control of your anxiety, you will be able to control your physical health as well.

Located on the shore of Southern New Jersey, Enlightened Recovery is a recovery center that uses evidence-based therapies and holistic healing to treat addiction and mental illness. With the opportunity to learn about therapies that are keyed in to healing the human spirit and learning about new stress reducing techniques centered around a 12 step network, you will be ensure a lasting recovery. For more information, please call us at 833-801-LIVE as we are open 24 hours a day, 7 days a week.