Healthy Living

With the holidays coming up, it can be easy to feel nervous about the urge to abuse alcohol or drugs. Whether potential usage is with family or friends, or whether we may feel lonely during the holidays, the desire to want to use may still be there – and it can be hard to overcome at times. If you’ve been in recovery for quite some time or if you’re just wanting to ensure your health and safety this holiday season, there are several steps that you can take to ensure that you stay on track with sobriety. Know what your boundaries are. If your friends or family are abusing substances, plan out exactly what you want to say or do if you become uncomfortable. If you already have a set plan for what you’ll say and do, it will become much easier to say “no” if you need to. You may also want to establish a trusty ride home if you need to head out.  Understand what you are getting into before you go. If you know that the people you’re about to spend time with will not respect your recovery and will try to get you to drink or use drugs, reconsider the decision to go. Never compromise your values or your health to feel comfortable around others. Feel free to say “no” if you don’t feel that it would be a good idea for your recovery, health and safety – you’ll thank yourself later.  If you’re at a holiday event, go ahead and make yourself a non-alcoholic drink. Most of the time, it will look like you have a drink already in hand – and you’ll be less likely to be asked if you’d like something to drink. If people begin asking you why you’re not drinking, tell them “I’m not drinking tonight” or “I have plans early tomorrow” or “I took medication and alcohol doesn’t mix well with it”. It’s perfectly find to tell other people that drinking doesn’t fit within your plans for the night. Never be afraid to stand up for yourself.

Each day, we’re filled with thousands of thoughts, feelings, moments and more. All of these impact us not only on a daily basis but add up over time to create what our daily lives entail – and since they all combine to form our lived experiences, they’re all equally important. True health and well-being are based on three primary areas that tend to cover nearly every aspect of living: mind, body, and spirit. Part of addiction recovery is working on emphasizing these three areas of life – oftentimes, addiction can take away from these most vital components of living and so during recovery, we have to strengthen them again. When we’re actively involved in substance abuse, our brain becomes flooded with dopamine, a “feel good” chemical that causes us to involuntarily want more and more of the drug. In many cases, loved ones will state that their brother, sister, mother, etc. are acting differently than they used to – for instance, people may suddenly lie, steal, or act defensively/mean when substances are involved, even if they would never say anything or act a certain way if they were sober. In fact, many addiction recovery professionals associate addiction with “hijacking” a person, because they no longer are themselves.  This is one of the most commonly discussed areas of addiction, and that’s because it’s the easiest to see; addiction can significantly affect the body in the way the brain functions, but also in the way the body functions. A clear indicator of this is when someone becomes intoxicated – a person is no longer able to think clearly, and it may become more difficult for them to make rational choices. Health organizations state that long-term addiction can lead to a number of physical health problems such as: a weakened immune system, damaged kidneys, liver or lungs, heart problems, rotted teeth, skin infections and more.   The least discussed by society – but one of the most important aspects to discuss in addiction treatment – is how a person’s spirit becomes affected by substance abuse. Substances can take over nearly every aspect of a person’s life, and this can cause them to lose important relationships with friends and family, their career progression, meaningful hobbies and more. Over time, a person’s life can become centered by only substances and less with things that contribute to happiness, health, and fulfillment.    Treatment is about not only treating the addiction but also helping a person regain balance in mind, body, and spirit. Everyone is on different paths and have different needs, which is why a personalized treatment plan is crucial – without it, certain needs may not be met, and it may become easier for a person to dive back into their old lifestyle. Cognitive-behavioral therapy (CBT) can help individuals reduce old, negative thought patterns that are keeping them down and replace them with newer, more productive ones to uplift their happiness and health. In addition to that, group therapy can provide valuable lessons and experiences along with moments of connection to build social support. When individuals in recovery begin to focus on nutrition management, they’ll find that their mind, body, and spirit become replenished. Even effective tools of treatment such as dialectical behavioral therapy (DBT), can provide incredibly useful tools for everyday life.  Exercise is a crucial component of healing and growth in recovery, as it reduces stress, improves serotonin levels, and sets us up to think more clearly. Nutrition not only affects the brain but the body too – and with healthier eating habits, we’re likely to suffer less with mental illness and despair; furthermore, proper rest can help the body heal itself from the damages of addiction – which is greatly needed for a person’s full recovery. If you’re looking for some excellent, sober-filled activities to dive into, rock climbing and playing sports could not only give you a chance to connect with others but could yield you with positive physical benefits such as greater flexibility and strength enhanced blood circulation and others. Mindfulness can help us regain a sense of balance amidst the chaos; psychologists say that mindfulness can help reduce rumination and stress while boosting working memory, focus, less emotional reactivity, greater meta-cognitive flexibility, relationship satisfaction and so much more. Even activities such as yoga can not only aid the body and mind but the spirit, too – with a greater sense of grounding, we can make decisions that are more proactive for our health. Not to mention, social support can provide a wonderful base for a happier, healthier life and can help individuals find nurturement throughout their sobriety journey. Lastly, therapy can greatly help individuals work through deep problems they may not otherwise have dealt with – in effect, all of these strategies can help a person’s mind, body and spirit grow. If you’re ready to seek help, speak with a professional from Avalon Malibu today.

As you’re taking new steps towards healthier living, you’ll want to make sure that your mind, body, and spirit are adequately prepared for all the new changes that will be taking place. Recovery isn’t just about treating the addiction itself – it’s about doing what you can to ensure that you’re in the healthiest state possible as a form of restoration. Physical health is incredibly important because your body serves as the foundation that gets you to where you need to be; without physical health, it becomes harder to carry out daily tasks and live the lifestyle you’ve always dreamed of. Stretching is a great way to boost your immune system and prepare your mental health for optimal processing.  There are truly so many benefits to stretching: it promotes flexibility, it corrects our posture, and it helps our bodies become more prepared to deal with injuries as they come. In addition to this, our blood supply increases with stretching – which means that nutrients are better able to reach the parts of our body that really need it for healing. Light movement has actually been shown to improve our mental health and can boost our mood. Studies have shown that a certain type of protein can be increased through stretching, which makes it easier for our mind and body to heal. Mental illness concerns like anxiety and depression can be reduced, making it easier to function in daily life and thrive in recovery altogether.  Much like we may need to warm up a vehicle on a cold winter day before we drive it off the parking lot, our bodies need time to adjust to the movement and changes that are taking place. Stretching can improve your circulation and give you fuller range-of-motion, which will also help you react better to falls and other issues that may arise. There are a few types of holistic practices that can also increase our stretching capabilities, including yoga and meditation. When we stretch, we become more in-tune with our mind, body, and spirit – which ultimately can have a transformative effect on our addiction recovery.

During early recovery, we’re often inundated with so many rapid changes. Suddenly we’re not relying on our substances of choice. We’re meeting new people, learning new coping skills, and abstaining from our addictive patterns. We’re getting to the root causes of our suffering and we begin a lifelong recovery journey. We start to realize that recovery goes far beyond our sobriety. While sobriety is part of the picture, there is so much more to the story. A big part of recovery, especially early recovery, involves getting to know ourselves again. Who are we without our substances of choice? How do we navigate the world? What are our hopes and dreams? What do we like? This is an exciting and overwhelming time. While it’s tempting to disregard these soul-searching and difficult questions, it’s necessary for our full and healthy recoveries.

Change is never easy. Here are some helpful and healthy ways to cope. The world around us is everchanging and we are no different. The phrase “change is the only constant” is popular for a reason. When we’re feeling mentally tenuous or in the early stages of recovery, change can be especially difficult. Any shift in routine or daily life is hard, even if it’s a positive change. As humans, we’re usually more comfortable staying in the status quo. However, it’s important to be adaptable to change and have a toolbox of healthy, sustainable coping mechanisms for life’s constantly shifting tides. These tools will come in handy during any change -- whether it’s a small change to your daily routine, a change of home or city, a breakup, or a new recovery program.  Practicing mindfulness and healthy nonattachment is a great starting point for coping with change. To do this, simply observe the changing flows around you and note how you’re feeling. Try not to react with intense emotions or judgment. Be a curious observer. Reciting the serenity prayer can be a deeply comforting practice during times of change or turmoil. Also, it’s important to communicate your feelings and talk your way through the change with your group and therapist. Writing in a journal, taking mindful walks, exercising, and continuing your healthy habits will serve as a positive foundation during times of flux. While life is always changing for better or worse, you don't’ need to uproot your healthy habits. Examples of negative ways of coping with change include isolating, not communicating, drinking or using drugs, or discontinuing the healthy habits that you’ve tried so hard to cultivate. Continue on your own path and try o be as adaptable as possible to the changing circumstances of life. Enjoy the ride.

Starting a regular yoga practice is a great idea. When we truly commit to mindfulness practices or exercises, we start to reap the rewards. Yoga is no exception. When we start to practice yoga regularly, we start to feel more connected to our minds, bodies, and the world around us. We start to feel more flexible, strong, and clear-headed. We start to notice our breath, become more mindful and less stressed, and we begin to feel a deeper connection with spirit. Sometimes the prospect of starting a new habit or routine can be daunting and the mental stress of thinking about it can prevent us from starting it all together. Here are some tips for how to start a regular yoga practice so that you can experience the wonderful mind-body benefits.

It’s completely normal to feel anger and rage sometimes. In fact, when we get sober and start recovery, many of the feelings that we had been repressing begin to come to the surface. This is good, as it allows us to see ourselves more clearly and begin to deal with our issues head-on. However, difficult feelings can often be extremely scary and overwhelming, especially if we don’t know what to do with them. Here are a few simple and healthy coping mechanisms for anger.

Walking is one of the most natural and effective ways to exercise our bodies and minds. Walking is such a fundamental activity that we often overlook the many benefits of this simple and accessible exercise. When incorporated into your daily exercise routine, walking at a brisk pace can help you stay in shape. Mixing it up with hills, hikes, and beach walks will also keep your muscles guessing and help you avoid boredom on your walks. There are also many mental health benefits of making walking part of your daily life. On our quest for complicated workouts and quick fixes, walking often gets a boring wrap. However, it’s all about our mindset and how we approach the activity. Here are some benefits of walking and ways to incorporate it into your life. Walking can keep our hearts healthy, improve sleep quality, and aid in the release of endorphins. Walking is great on rest days from heavier workouts or as a workout on its own if you’re hiking, walking hills, or walking briskly with a friend. There are also several mental health benefits of walking, which include decreased depression, clearing the mind, and boosting confidence. Going for a long walk is great way to think through a problem that you’ve been having, gain some perspective, and clear out any mental clutter that’s been plaguing you. This is where the term “walk it off” comes from. We’re able to release tension and get perspective when we hit the pavement, hiking trail, or sand.  Make walking a fun, regular part of your daily life by using it as a form of transportation when possible, walking with friends, planning hikes or beach strolls, and walking around your neighborhood in the morning. Walking can be a great meditative practice when you add mindfulness to the mix. Try going on a walk around a familiar spot while fully noticing everything in your environment, as well as your state of mind. It’s all about staying present in the moment.

A healthy nighttime routine for optimal relaxation and rest will set you up for a night of good sleep. Here are some tips. Our lives are often jampacked with obligations, meetings, jobs, transportation, and screen time. If we try to transition directly from this overstimulated mode into sleep, we’re setting ourselves up for restlessness. A nighttime routine for relaxation and rest can help us unwind, reflect on the day, and prepare our minds and bodies for sleep. Sleeping is one of the most fundamental and necessary parts of wellness and when we set ourselves up for 7-8 hours of sleep, we’re doing our minds and bodies a big favor. Ultimately, your nighttime routine has to work for you, your needs, and your schedule. You’ll probably have to spend some time experimenting with different routines that help you feel calm and relaxed. Everyone is different. No matter how you unwind, it’s important to remember that these moments of self-care are vital for your health and recovery. Before recovery, we may have used drugs or alcohol to relax at the end of the day. Now that we’re developing healthy and sustainable habits, a new, positive nighttime routine is essential.  You might want to consider avoiding screens, such as your iPhone, laptop, or TV for 30 minutes to an hour before bed. This will relax your eyes and nervous system, setting you up for undisturbed rest. Additionally, taking a hot bath, lighting some candles or using essential oils, meditating, practicing slow and deep breathing, or quietly reflecting on your day are all great ways to unwind. Additionally, reading a book for a few minutes in bed has been shown to help with relaxation and decompression after a long day. No matter how you choose to set up your nightly routine, know that you’re choosing to make time for rest, repair, and reflection, thereby taking your health and recovery into your own hands. Bravo!

A simple, positive, and mindful morning routine can set the tone for the whole day. Here are some tips for getting into a healthy morning groove. When we wake up, we have a choice about how to start our day. Oftentimes, those first few precious hours between waking and starting the day can set the tone for our whole day ahead. We can choose to use them productively, setting ourselves up for a positive day. Alternatively, we can squander those hours and set a negative tone for the remainder of the day. It’s empowering, as it’s our choice. However, sometimes we need the knowledge and tools to truly know how to start the day with mindfulness and positivity. Here are a few tips for a morning routine that will support your life and recovery.

There are so many healthy habits that support our recoveries and overall wellbeing that it can sometimes feel overwhelming. Where do we begin? How do we know what will work for us? How do we work all of these healthy habits into our already busy schedules? Getting stressed out about being healthy defeats the purpose. As humans, we tend to over complicate most things and we forget the foundational healthy principles that we probably learned from our grandparents. When you’re feeling lost, depressed, or confused about where to begin on your health journey, it’s time to get back to basics. Instead of obsessing over a juice cleanse or learning all of the fancy workout routines, start with these five foundational healthy habits and go from there. These habits are so simple that you might not realize how important they truly are. When we engage in these five wellness tools every day, we’re setting ourselves up for a healthy recovery and life.  Avoiding drugs and alcohol. If you’re in recovery, you’re already doing this. Avoiding harmful substances is one of the best ways to increase overall physical and mental health. Hydration. We all need different amounts of water depending on our size, age, and activity levels. However, getting proper hydration and drinking at least 6 eight-ounce glasses of water each day is essential for digestion, mental clarity, and overall health. Eat fruits and vegetables. Eat at least a few cups per day of fruits and veggies and you’ll be well on your way to awesome physical health. Your mood will probably improve, too. Sleep at least 7-8 hours per night. We often forget how important sleep is. When we don’t sleep well, we are more prone to depression, illness, and we’re unable to concentrate. Exercise regularly. The general recommendation for exercise is 30-minutes of moderate exercise at least 5x per week. Do whatever makes you feel best.

Healthy habits are always important, especially in recovery. When we begin our recovery journeys, our lives drastically change. Even when we’re immersing ourselves in meetings and therapy, it can feel as if we need more of an anchor -- something to ground us in our day to day lives and help us get to know ourselves better. As newly sober individuals, this is both an exciting and tenuous time. We are learning coping skills, developing knowledge and tools for recovery, and replacing old habits with newer, healthier ones. After we stop using our substances of choice, it’s important that we fill that space with activity. Boredom and ennui can be dangerous in early recovery, as it lets our minds wander and can tempt us to slide back into our addictive patterns. Early recovery is a great time to get to know ourselves again and form sustainable, healthy habits that will support us in our recovery journey and beyond.  There are countless examples of positive lifestyle choices and habits that will bolster our mental health and overall recovery. Part of the process of starting healthy habits involves getting to know ourselves better. Begin by asking yourself what kinds of activities, foods, and hobbies you love to do but got lost during your addiction. Your joys, interests, and curiosities will offer clues as to which healthy habits will be most sustainable and healthy for you. Additionally, ask yourself what makes you feel great. We’re all different. Some of us love playing sports and others of us love to make art or dance. There’s no right or wrong answer, as long as it doesn’t disrupt your recovery and sobriety. Of course, there are some common examples of healthy habits that we should all engage in. These include healthy sleep patterns, hydration, consuming lots of fruits and vegetables, regular exercise, spending time in nature, meditating and mindfulness activities, and healthy socializing. This is an exciting time where we get to create the life that we envision for ourselves.