Recovery

Willie Nelson once said, “Once you replace negative thoughts with positive ones, you’ll start having positive results.” There’s no question that mental health recovery can be a scary journey – after all, it involves change, growth, and transformation – all of which most of us are nearly terrified of. However, our perception is what guides us through life, and having a positive perception of your recovery can give you the motivation that you need to succeed. When it comes to mental health, a reputable treatment program can provide you with essential tools to help you better manage your symptoms. While you’re working hard in your program by attending individual and group therapy sessions and activities, you want to ensure you’re taking major strides on your own as well. Positive psychology is a great foundation to motivate, inspire, and uplift your spirits during this time of change. As explained by a 2014 study published in the Eastern Asian Archives of Psychiatry, positive psychology is an umbrella term used to describe positive emotions and aspects of being such as creativity, optimism, resiliency, empathy, compassion, humor, life satisfaction, and more. How can you incorporate positive psychology into your recovery? The following are a few excellent exercises:

They both sound similar – codependency and dependent personality disorder (DPD) – but are they the same? What level of dependency constitutes as having a mental disorder versus an unhealthy view of relationships? Whether you’ve recently been diagnosed or are concerned about a loved one, there are some distinct differences between the two. Both can be very distressing and there are ways to treat each – but DPD is classified as a mental disorder whereas codependency is not. The following is a brief breakdown of what each means:

As stated by the National Institute on Drug Abuse (NIDA), marijuana use can lead to the development of marijuana use disorder; research estimates that 30% of people who use marijuana have some degree of this disorder. Furthermore, individuals who use marijuana before the age of 18 are four to seven times more likely to develop marijuana use disorder when they get older. As such, marijuana use disorder is classified as a dependency to marijuana; although many people believe a person cannot become dependent or addicted to the drug, it is possible. A 2014 study conducted by researchers from Harvard University Medical School found that marijuana abusers show lower positive and higher negative emotionality scores along with greater stress and irritability, which is related to the fact that more marijuana use can lower a person’s sensitivity to rewards that would typically cause pleasure. When marijuana is consumed, an influx of “feel good” chemicals in the brain, otherwise known as dopamine, are released. The brain becomes used to this influx so when it is taken away because the person is no longer using the drug, the brain experiences less pleasure – giving an individual more negative emotion reactivity. These physiological reactions are like other addictions, as the brain becomes used to an increase in dopamine production from the drug itself.

Individualized treatment has become more widespread than ever before, as researchers have found that each person’s unique history, experiences, and background contribute to their needs in recovery. Whether you’re attending treatment for a mental illness or addiction, your family dynamic can provide a lot of information to your healthcare team. When a therapist asks you questions regarding your family, this gives them insight into how you were raised and what problems you may have endured when you were younger. Most of us carry the weight of these issues far into adulthood, affecting our mental health and potentially factoring in as a cause of our substance abuse. Family systems theory was coined by American psychiatrist Dr. Murray Bowen and is based on the idea that a person is always connected to their relationships; they cannot be looked at individually without exploring the dynamic of their relationships and how they fit into a larger, complex system that serves as an emotional unit. According to Dr. Bowen, changes of behavior in one family member are likely to have an influence on everyone else in the family. The theory further suggests that as boundaries of a family system tend to change, roles within the family must change to maintain the family’s stability. If a family refuses to change their pattern of behavior, dysfunction may occur. Family doesn’t always mean “mother” or “father” – family is often made up of traditional families such as couples, single parents, adoptive families, foster relationships, grandparents raising children and stepfamilies, extended families such as grandparents, uncles, cousins, etc., and elected families such as godparents, friends, etc. The way in which you relate and communicate with these various systems says a lot about you and how you experience life. From this, a treatment center can explore what your needs are and what type of treatment would be best for you. Family systems are a major informant of what you need for treatment, but this is not the only factor. Your mental health and substance use history, genetics, biology, abuse history, personality, behavioral patterns and more can provide a lot of information as well.

Approximately 1.5 million people are diagnosed with schizophrenia each year; schizophrenia is a long-term mental disorder experienced with symptoms of hallucinations, delusions, difficulty with thinking and concentration, lack of motivation, and more. The onset of this disorder can be hard to tell, but signs often including a sudden change of friends, a drop in school grades, sleeping problems, and irritability. There is much stigma that surrounds mental illness, but unfortunately, those with schizophrenia receive much stereotyping due to media and societal misunderstanding. As a 2015 study published in Social Psychiatry and Psychiatric Epidemiology confirmed, realistic opinions regarding schizophrenia and other mental disorders are associated with lower prejudicial attitudes and social rejection.

Goal-setting has been used in a variety of instances as an effective way of monitoring progress. People with mental illness often have trouble meeting their goals, as serious mental illnesses can involve symptoms that can be challenging to overcome. With the right treatment program, a person can develop tools to help them better manage their symptoms while strengthening their grasp on recovery. Personal goal-setting is an excellent way to identify specific milestones that you want to surpass. A 2017 study published in the journal Issues in Mental Health Nursing involved the assessment of 27 individuals who were invited to set goals they wish to have achieved by the end of a week-long Recovery Camp dedicated to those with serious mental illness. The researchers identified four collective goal-setting themes from participants: Connectedness – many people in recovery soon discover that they are not alone. Goals for recovery may involve reaching out to others for support, speaking with someone from group therapy or a group activity, or participating and interacting in more recovery-related activities. Developing Healthy Habits – this could include eating more nutritiously, practicing better self-care, thinking more positively, treating oneself with more kindness on bad days, getting better sleep, exercising more, etc. Challenging Oneself – in order to boost your progress in recovery, you could set goals to challenge yourself; examples of this may include partaking in an activity or doing something that’s good for you that you wouldn’t have tried before, practicing forgiveness of yourself and/or others, being assertive and telling others the truth even if it’s challenging, and more. Recovery – goals that are recovery-based may involve meeting with a therapist once a week and reviewing progress, making the decision to speak up more in group therapy, practicing the tools you’ve learned in therapy once a day, etc. Goals can serve as excellent reminders of how far you’ve come, where you’re at, and where you’d like to be in the future. You can track your goals by taking notes, writing them down on a calendar, keeping a diary, creating a progress chart, planning out the steps, selecting a timeframe, and more. Share your thoughts with your therapist so that you have another person to help keep you accountable.

Whether you’re in recovery for a substance use disorder (SUD) or a mental illness, maintaining an intimate relationship while focusing on yourself can be challenging. Your significant other may be supportive of your recovery or they may not understand it – either of which can have a major impact on your perceptions of recovery and the perceived self-efficacy you have towards achieving your recovery goals. Even in recovery, you can ensure the health of your relationship by engaging in couple’s therapy. In doing this, you and your partner can speak with a therapist about your goals, worries, concerns, barriers, hopes, dreams and more; all these things can impact your recovery (and your family’s stability), and you want to be sure that your family has an action plan for moving forward.

Recovery, whether from mental illness or addiction, is challenging. You’re letting go of everything you thought you knew about your life and embracing the change that is necessary to become a better version of yourself. There are many factors that can add benefit to one’s recovery: social support, engagement in treatment, utilization of tools learned in therapy, and more. Positive empathy, also known as the ability to share, celebrate, and enjoy others’ positive emotions, is a phenomenon that has been shown to bolster individual well-being. By engaging in positive empathy, you not only strengthen your relationships with others, but you feel more positive and hopeful, yourself.

Many people who begin their journey to recovery have preconceived ideas of their “identity”. Most often, these identities are centralized around their addiction, as people label may themselves as “an addict” or “an alcoholic”. The truth is that these labels do not adequately capture a person’s essence of who they truly are; addiction is something that a person has but is not destined to have forever, and it does not define them as a human being. The way we perceive ourselves says a lot about our self-esteem and the goal is that through recovery, you’ll change your perception to identify yourself as a whole – a wonderful person with dreams, talents, skills, wishes, hopes, fears, and much more. All in all, you are more than your addiction. A 2015 study published in Clinical and Health Psychology sought to understand social identities and how they take place in addiction recovery. Researchers conducted interviews with 21 participants in a drug and alcohol therapeutic community; 2 themes emerged that described the process of social identity both leading into and out of addiction. The first one was the fact that many participants held positive social identities before their substance use occurred – they described the positive aspects of their identity to become lost after they engaged further in their use, labeled a “spoiled identity”. Secondly, many participants described negative early events that occurred in childhood that led them to social isolation due to a lack of positive social connections and identities. With this, participants found that substance use gave them a positive social identity – one that came with a sense of belonging and acceptance within the substance use social network. Identity plays a significant role in both addiction and recovery, because substance use masks our true self as it alters the chemicals and structures in the brain. When this occurs, our true “self” is actually submerged beneath symptoms perpetuated by a substance; in this instance, it can be difficult to tell if the current social networks we uphold truly love and value us for who we really are. Recovery brings our true self to light and makes us comfortable enough to embrace who we really are and find others who appreciate this as well. You are not your addiction. You are a human being who is working on uncovering your true identity so that you may live happier and healthier.

Problem drinking is an unfortunate yet common occurrence in U.S. families today. Previous research has shown that parental problem drinking can cause problems in their marriage, home life, work productivity, social life, and more. However, it’s more than just the parent who is affected by this; problem drinking can significantly impact children in the family as well as the significant other. If you have a loved one who is struggling with alcohol, it’s important for them to seek treatment for both their safety and their families’ Research has shown that parents who engage in problem drinking are at higher risk for abusing their children due to lowered inhibitions, sharpened aggressive feelings, decreased frontal lobe functioning (which is responsible for helping a person deal with unexpected situation), and more. Children are also at risk for developing depression, anxiety, problems with cognitive and verbal skills, and developing substance abuse problems later on in life. A 2016 study titled “Parental Problem Drinking and Adolescent Externalizing Behaviors: The Mediating Role of Family Functioning” involved the analysis of surveys completed by both parents and adolescents from across the country. Problem drinking, adolescent-parent communication, binge drinking, drug use, rule breaking and aggression were all measured in the survey responses. The study’s results showed the maternal (mother’s) problem drinking was related to increased drug use of adolescent girls in the family and increased alcohol use of adolescent boys. Paternal (father’s) problem drinking was shown to decreased family cohesion as well as decreased adolescent-parent communication. The study also found that decreased adolescent-mother communication was correlated to high aggressive behavior for adolescent boys. As one could predict, results from the study indicated that parental problem drinking led to adolescent rule breaking and aggressive behavior. Thus, parental problem drinking can disrupt an entire family’s balance. If you are a parent who has been struggling with alcoholism. Seek the help you need today. Recovery is possible, and it could significantly change your family’s health and well-being for the better. Addiction has the propensity to destroy families; don’t let this happen to yours.

A ropes course is an outdoor activity designed to assist clients in overcoming their fears, learn to develop trust with people in their program, and identify new strategies towards finding success in their recovery. Different ropes courses may involve team effort, while others may require a person to gain personal strength as they embark on an endeavor on their own. Individuals who are scared of heights may find the ropes course particularly challenging but utilizing coping skills in these moments of fear can help a person to become stronger both physically and mentally. A 2015 study titled “Learning Goals and the Challenge Course Experience: An Explanatory Study” involved the participation of 375 individuals who were divided into 16 different groups and led to complete various high and low ropes courses. Several skills, benefits, and outcomes were associated with the varying ropes courses:

If you’ve been struggling with a mental illness, you may not consider yourself to be happy at times. Dealing with the symptoms of a mental illness can be challenging and can even take away some of the things you used to love about life, causing disconnection and further distress. One hopeful outcome of treatment is that you will become much happier as you regain control back over your life. It may take some time for you to feel comfortable utilizing the skills you’re learning in treatment, but there are some activities that you can start doing today to boost your happiness in recovery. A 2014 study published in the Journal of Abnormal Psychology sought to explore diverse types of positive activities and how they can benefit a person’s well-being and overall recovery. Positive activities were defined as acts that promote well-being and protect a person from mental health conditions. Activities listed in the study were: thinking gratefully, acting pro-socially, thinking optimistically, savoring positive experiences, doing kind acts for others, counting one’s blessings, using one’s strengths in new ways, affirming one’s most important values, meditating on positive feelings towards oneself and others, visualizing one’s best possible self, and more. The study emphasized that these positive activities can easily become reflective in many areas of life; for example, building on one’s strengths and doing kind things for others could lead a person to take on new opportunities they wouldn’t have before, or may lead them to a new friendship they otherwise wouldn’t have been led to. As individuals build compassion and love for themselves and others through positive activities, they improve their well-being and chances for success in recovery. If you are currently in recovery, consider the activities mentioned above and reflect on these questions: