Healthy Living

Gestalt therapy was developed initially as an alternative to standard psychotherapy. It is a type of experiential therapy that focuses on an individual’s experience in the present moment and emphasizes the importance of self-responsibility in the recovery process. The holistic approach of Gestalt therapy has been found useful by many therapists. The sessions do not have rigid structures and allow the patient to use creativity to understand their emotions.

Mindfulness, simply stated, is the practice of gaining self-awareness. It is derived from ancient trans-Himalayan philosophies of contemplation and cultivation of awareness. Research has shown that frequent mindfulness exercises practice produces substantial changes in trait-like predispositions to being mindful in everyday life, even without being engaged in meditation. Many mindfulness practices are used in recovery therapies. Some are meditative, and some are more active approaches to mindfulness. Though, one technique seems to be both the easiest and most challenging for some to master—the art of being still.

Mindfulness-Based Stress Reduction (MBSR) is designed to help people who suffer from chronic bouts of depression and unhappiness. Research shows it can also aid people who suffer from chronic pain and mental health disorders. MBSR prevents “downward spirals” of depression, which tend to be very hard to get out of once they start. Employing MBSR practice helps us clearly see the issues in our minds and enter an alternate mode of thinking, shifting gears from behaviors that promote downward spirals.

Have you ever felt so stressed that it makes your stomach hurt or you get a headache? This is because your mind and body are connected in a way that may not be immediately obvious to us. The mind/body connection is the idea that physical stress translates to mental stress and vice versa. Our mind and body are constantly communicating with each other and an issue with one can lead to issues with the other. When we say mind, we aren’t necessarily talking about the brain. Our mind consists of our thought processes, emotions, beliefs, and attitudes.

It can be hard for us to maintain our recovery, especially when we don’t get the support we need. Support can come from many sources. Having the support of your family and loved ones is important, but many people feel there is an aspect missing from that circle; empathy. Only those who understand our struggles and behaviors through shared experience can provide true empathy. If you are looking to connect with someone who understands what it feels like to walk your path, Alumni support therapy is an option to consider.

The events of recent months have caused many health services to transition to telehealth, or appointment by phone. While speaking to your medical professional on the phone may seem impersonal, it is important to keep your appointments. Your health is very important, even in times of a pandemic, and your commitment to remaining healthy is more important than ever.

There are ways we can “re-train” our brains to break habits. Your brain develops habits based on mental or physical needs. If your brain becomes used to satisfying its needs by your use of drugs, it will continually crave them. This is why it is important to create healthy habits. It may seem next to impossible to break habits you may have been repeating for years, but there are a few easy steps you can take on your own. Three Easy Steps to Get Started Replace old habits with new ones. If your habits are caused by stress, practice mindfulness instead. It’s as easy as doing breathing exercises or meditating. While traditional meditation may be hard in the middle of cravings, you don’t necessarily have to close your eyes and sit still to meditate. If you take a walk through a park, do some gardening, or simple tasks around the house, these can all be a meditation if you contemplate while you’re doing it. Ask what you really need at that moment. Do you need to destress, or give in to bad habits?  Self-care can also be a part of breaking habits. If you neglected yourself while using, practicing self-care may help avoid a trigger. Feeling the same way you did while using, whether mentally or physically may cue the habit. Instead of using, take a bubble bath or shower, start an exercise routine, or even give yourself a manicure. Once again, ask yourself what you really need at that moment; comfort or bad habits? You can take small steps in pursuit of breaking habits. Consider that it takes about 66 days of the same behavior to create a habit. It may take at least that long to break one. Gradually cut back on the habit until you are no longer repeating the behavior. Finding new hobbies or other interests during this time can be beneficial. On the days that you are abstaining, find something else to do. You can paint, write, exercise, or practice self-care. You may also choose to rekindle relationships with people who support you. Any healthy action that you can take that will distract you from picking up that substance is an ally in your journey to recovery.

The language we use has an impact on our reputation and the way we feel about ourselves. It’s why using appropriate language is important in all aspects of life, especially when it comes to recovery. Sometimes, we may withhold information about our addictions for fear of the stigma it may bring. But, we must realize that being open and honest about our disease helps all people develop a deeper understanding of addiction that will open their minds to supporting more effective and compassionate treatments. The way we speak about ourselves also impacts our recovery. Language is much more important than we consider.

Stoicism is a centuries-old philosophy that teaches the development of self-control and fortitude to overcome destructive emotions. The Stoics believed that peace of mind is achievable through understanding our emotions and behaviors so that we can develop self-restraint and achieve a “passive” reaction to external things or events.

Depression affects everyone in different ways. Some people report feeling more depressed in the mornings and it’s common for people to report feeling more depressed in the evenings, even if they spent their whole day feeling upbeat. Depression comes in cycles for many who suffer from it, but if you’ve noticed your symptoms worsening at night, there are some common reasons why.

Your journey in recovery should never prohibit you from biking, flying, or driving to your favorite vacation spot. Organizing travel is stressful, especially when a large party is attempting to sync their schedules, and leaving your home is disruptive to your daily routine, but facing these stressors is not impossible. Be aware of the risks you may encounter on vacation, and plan accordingly.

Everyone feels lonely at times. Social distancing and self-quarantine regulations may prevent us from seeing close friends and family members, increasing feelings of loneliness and anxiousness. Experiencing loneliness and being alone, however, are different states of mental and emotional being. If you constantly seek the company of others to avoid spending time alone, reflect on your relationship with yourself. Consult with your therapist about what may be the root of your aversion to being alone. When you have some clarity, look for solitary activities you can enjoy when you allow yourself to be alone.