Healthy Living

Phobias can develop at a young age or well into adulthood, but they nonetheless are difficult to manage – especially if treatment isn’t sought. Mental Health America (MHA) explains that while everyone feels “anxious” or “worried” from time to time, phobias are more extreme. Your heart may race, your palms may get sweaty, thoughts may seem to rush in your mind, and you may want to desperately avoid certain situations out of fear. Phobias can be downright debilitating, and can completely control a person’s life if not taken care of properly.

Meditation is one of the most effective holistic approaches out there – and despite the many, many benefits of implementing it into your daily life, you may find that it’s incredibly hard to do. Perhaps you’ve tried sitting down and closing your eyes, only to find that you’re mind continues to wander; maybe you’ve been able to stay focused for a brief period of time, but then you find yourself bored, tired or in pain from sitting in an uncomfortable position. Meditation is incredibly beneficial for those in addiction recovery, but you may be wondering you can possibly benefit from it when you’re unable to concentrate the way you’d like. If you’re a beginner to meditation, don’t worry! This is a common concern and there is much to say about how a person can get the most out of meditation. First, what is meditation?

Not everyone who seeks out treatment feels completely ready for it – and in many instances, it’s normal to feel apprehensive about the entire process. Addiction recovery tends to be one of the biggest accomplishments of a person’s life because it changes their entire life around in the best ways possible – and who doesn’t feel pressure upon immediately walking into something like that? If you’ve been feeling unsure about seeking help, or feel like you may need help but you may not have that serious of an issue yet to seek help, motivational enhancement therapy (MET) could greatly help you weigh out your options. The National Institute on Drug Abuse (NIDA) explains that MET is, “…A counseling approach that helps individuals resolve their ambivalence about engaging in treatment and stopping their drug use.” Rather than telling a client what they should do, motivational enhancement therapists simply hear what a client has to say and allows them to come to their own conclusions. There are a lot of concerns that you may want to talk through in therapy, such as:

We don’t always realize that we’re hurting those around us when addiction is active, and as we sober up, we begin to become more aware of this. It’s shocking, it’s painful, it’s devastatingly real – especially when we hear from those around us that we’ve hurt them, but even more once we let it sink in. There’s no turning back the time, and this may very well be one of the hardest lessons we’ll have to learn in recovery. We can’t go back to a previous time before our relationships with loved ones were broken. We can’t undo the damage that’s been done – and sometimes this truth can make a person feel absolutely horrible. It was previously stated on the American Psychological Association’s webpage that when people feel guilt, they: “…tend to focus on behavior. Guilt is more proactive.”

According to the U.S. Department of Veterans Affairs, about 11-20 out of every 100 Veterans who served in Operations Iraqi Freedom (OIF) or Enduring Freedom (OEF) have post-traumatic stress disorder (PTSD) in a given year, and about 12% of Gulf War Veterans experience PTSD. It’s been estimated that 30% of Veterans from the Vietnam War experience PTSD – and with the many symptoms that accompany PTSD, such as nightmares, flashbacks, anxiety, panic attacks and more, those who have served in the military undergo a significant amount of stress long after their time in service. Substance use disorders (SUDs) are extremely prevalent amongst our military veterans, as so much don’t receive the proper care and support to recover from the horrific events they’re exposed to at war.

Have you ever heard of the phrase, “You are what you eat?” There’s a lot of truth to this because the nutrients (or lack thereof) that we get from various foods causes our body to react in different ways. Foods that are good for us – which means they’re high in vital nutrients and minerals – are going to help us function at our best. Naturally, foods that are stripped of quality nutrients are going to make us feel bad both mentally and physically. If you think of your body as a machine – let’s say a car, for example – it’s much like the analogy of putting in the lowest quality of gas versus premium for a car that really needs it. When active addiction is taking up all of our energy, there’s little room for food control – and that’s why recovery is the best time to get back on track. A 2017 review published in the Journal of Traditional Medicine & Clinical Naturopathy explains that food deprivation, unhealthy food choices and excessive weight gain are common outcomes of addiction. Substances like alcohol, however, make it more difficult for what nutrients we are getting to break down, which leads us to nutrient deficiencies. Gastrointestinal issues suppressed appetite and more clearly paint a less-than-healthy picture at the beginning of recovery, but we can turn that around by placing emphasis on our food choices now. Here’s what you should be eating (and avoiding) if you want to get your health in “tip-top” shape:

Whether you’re struggling with chronic pain or you just have a lot of stress and anxiety as you navigate this journey to recovery, massage therapy can be extremely beneficial for you – in more ways than one. The American Massage Therapy Association (AMTA) states that addiction causes harm to the body, mind and spirit – and the ramifications mean that a lot of different types of therapy should be involved. Maureen Schwehr, a naturopathic physician in Arizona, explained, “The spirit is who we really are. Our mind is our thinking brain, and our body houses this. If you’re [a person who is actively in addiction] you often have to ignore your body, because you are, in essence, hurting your ‘house’.” The body loses vital nutrients when active addiction is involved, and after detoxification occurs, individuals may experience more aches and pains than they’re used to. No matter what the drug of choice is – it all has significant impact on brain and body functioning, which will take some time to heal. If you’re ready to dive into some holistic practices – such as massage therapy – consider the following 6 types that could provide you with many benefits:

The National Institute on Drug Abuse (NIDA) emphasizes that many people with addiction have a comorbid disorder with mental illness; about half of people who experience a mental illness also experience a substance use disorder (SUD) at some point in their lives and vice versa. Those entering recovery often need support to heal from more than just an addiction – they need a support system, tools and resources to help them navigate the symptoms of mental illness, too. Integrated treatment is so important here for this very reason – addiction isn’t the only aspect of our lives. Physical fitness provides so many benefits to the mind, body and spirit. Physically, exercise can make us stronger, leaner, more flexible, and more in tune to the present moment. For mental illnesses – which often come with symptoms such as anxiety, depression, mood swings, fatigue, difficulty concentrating, low self and more – physical fitness can train the mind to work better. A 2016 study published in the journal World Psychiatry reminds us that physical activity doesn’t have to be a rough, challenging, momentous sprint or marathon for us to receive the benefits; for many, light exercises, such as walking or even exercises by sitting, can be beneficial – especially if someone in recovery has physical limitations that prevent them from a wide range of movement. In 2014, researchers published a study in the journal Disability and Rehabilitation that sought to explore the effects of physical exercise on those with mild to moderate depression. The study’s results found that exercise therapy can assist those in recovery with coping mechanisms, improved body image, enhanced quality of life and increased independence in older adults. When mental illness is present, it can be difficult to get started in physical activity – but having a set schedule within treatment for addiction recovery makes it that much easier to ensure that a person is supported in their fitness goals.

Even if we’ve been taught the healthiest ways to handle distressing situations, all the lessons we’ve learned can go out in an instant the minute we’re having a bad day. Our blood temperature rises, our face gets hot, we become more irritable or sad, and before we know it, we’re doing something we’ll later come to regret. This happens to all of us at one point or another – but addiction recovery is a vulnerable process and the wrong coping mechanism could lead us into relapse. If you’re ready to take hold of your mental health, it will help to identify what you may be doing that’s not helping you before you can learn what will.

As you’re getting your body prepared to be in the best shape possible, you’ll have to take on new habits that support your mental, physical and spiritual wellbeing. Recovery isn’t just about treating the addiction itself – it’s about restoring what you’ve been missing all these years to live a happy, healthy life. Physical health is incredibly important because your body serves as the foundation that gets you to where you need to be; without physical health, you would be unable to heal effectively. Stretching is a great way to boost your immune system and prep your mind for rejuvenation. According to UC Davis, stretching is beneficial for a number of reasons: it promotes flexibility, it improves our posture, and it prepares our muscles to fight injuries should they occur. In addition to this, stretching increases blood supply – which means that nutrients are better able to reach the places where they need to go. Stretching is great for your holistic health in the following ways:

Recovery is a difficult road to process without proper support. In addition to this, “we don’t know what we don’t know” – and without having the knowledge to understand what type of questions we need to be asking in treatment, we’re likely to make some daily mistakes that actually aren’t contributing well to our overall health. During the first few months – and even in the first year – of recovery, you’re going to find what works for you and what doesn’t. You’ll likely hear a lot of tips from those who’ve been in recovery for a long time, as well as some advice from those who are also new to recovery but have been doing some research. No matter where you’re at in the recovery process, you have to consider what decisions you’re making on a daily basis – and whether that’s improving or hindering your addiction recovery journey.

Yoga has become such a popular practice in the United States, and for good reason – did you know that yoga can increase your flexibility, improve your muscle strength and tone, improve your respiration and energy, assist with weight loss, improve your cardio health, help your body better protect itself from injuries, and much more?! Yoga is more than getting comfy in yoga pants (although who doesn’t love those?) – it’s also about finding connection between your mind, body, and spirit. If you’re relatively new to yoga, this is an amazing journey you’re about to embark on. As with any worthwhile journey, however, you want to be sure that you understand the basics of safety so that you can prevent yourself from any injuries while you’re practicing. According to a 2016 study published in the Orthopaedic Journal of Sports Medicine, approximately 29,590 yoga-related injuries were found in hospital emergency rooms between 2001-2014; most of these injuries were related to populations aged 65 years of age and older, but the fact still remains: no matter who you are, safety is a necessity. Take into consideration the following 5 ways that you could injure yourself doing this practice, and watch out for them: