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Previous studies have shown that when mental illness is involved in a romantic relationship, typically both partners must work together to get a better understanding of the mental illness and what a partner needs to thrive – but many couples aren’t aware of the tools to help their significant other, let alone the knowledge of how to talk about mental illness. There are about 450 million all around the world who battle with mental illness – so it’s extremely common for couples to deal with issues related to managing mental illness. Open communication has been shown to really help couples feel stronger together as they move forward – if you feel comfortable telling your partner about your mental illness, it’s suggested you do so. Of course, always wait until you’re ready.

Mental health is something that should be worked on every day, but this can be difficult to do when it feels like all of life’s responsibilities – like school, parenting, career, bills and more – come tumbling on after us. Recent studies have shown that Americans today are incredibly stressed over a variety of important issues – and when addiction recovery is involved, it’s vital for stress to be managed in healthy ways so that negative symptoms like muscle tension, migraines, asthma attacks, hyperventilation, heart disease, diabetes, and much more can be avoided.  With all this stress, it’s important that you make your mental health a top priority. Mindfulness has been shown to be an incredibly effective form of treatment for stress, and it can also help people who battle mental illness to work through some of the negative thoughts they may be experiencing. All too often, stress takes us away from the present moment and sends us into this state of negativity and doubt – but mindfulness reminds us that where we’re at, right here and right now, is safe. We’re okay. And there’s still room to grow.

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.

We all feel better when we spend time in nature. Let’s explore how the great outdoors can help our mental health and recovery journey. In our contemporary lives, we are often inundated by technology and endless parades of emails, text messages, social media, and artificial lighting. It’s easy to forget about the healing powers of nature and how we all have relatively easy access to a free mental health boost whenever we want. Whether it’s a local park in your city, the beach, the woods, or the mountains, getting back to nature is a wonderful way to reconnect with mother earth, yourself, and the world around you. Let’s discuss why getting back to nature is so vital for our mental health. Additionally, this article will explore simple ways to spend more time in nature.

We all feel depressed sometimes. In fact, it’s completely normal to feel downtrodden, sad, or just plain blue, at one point or another. Life has its ups and downs and as humans, we have a myriad of different moods and feelings. However, when feelings of sadness and depression persist, and in fact start to become the norm, it’s time to seek help for depression. Here, we’ll examine some common signs of depression and how to spot them. The most important thing to know is that you’re not alone. Depression is treatable and common.  Depression can be defined as unhappiness or sadness. Feelings of hopelessness are a telltale sign of depression. If you’re feeling dejected and as if there’s no hope in sight, it’s time to reach out to a trusted friend or therapist and talk about your feelings. Additionally, depression can make us withdrawal from activities that we used to find really enjoyable. If you used to love Tennis and now you have no desire to hit the courts, it could be a sign of serious depression. Likewise, depression can present itself as a general lack of interest in your life, things you used to enjoy, your friends, or family. There seems to be a dark cloud floating over everything and the world looks less technicolor and more grey. Decreased sex drive, irritability, anxiety, loss of appetite, persistent feelings of fatigue, or low energy are all signs of depression.  While it’s normal to feel depressed from time to time, if you or someone you love is experiencing persistent and unmanageable depression symptoms, there is help available. You deserve to be happy, vibrant, and healthy. If you have reason to believe that someone you or someone you know is considering suicide, please get immediate help from a crisis or suicide prevention hotline. Call the National Suicide Prevention Lifeline at 800-273-8255.

Reading good books in recovery is a healthy habit and a great way to feel mentally stimulated. There are plenty of great books out there about addiction, mental health, and recovery. They range from great personal stories of hardship and triumph to more research-based books on the topics. There are also plenty of novels and stories with themes pertaining to addiction and recovery. Reading helps us gain perspective and feel more connected. Above all, it expands our minds and makes us more empathetic. Here are a few recommendations, all pertaining to addiction, mental health, and/or recovery. Additionally, if reading about these topics is triggering or not enjoyable for you, choose other novels, poetry, or memoirs that are more in line with your reading interests. There are really no rules when it comes to a reading list and each book will open you up to a new world.

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.

During active addiction, we often forego our creative impulses and self-expressive tendencies, as our substances of choice took over our lives. The truth is, we are all creative and self-expression is a necessary and enriching part of daily life. In fact, during active addiction, we can forget our sense of self and who we truly are, let alone how to express that inner self. Well, there are myriad ways to express yourself and once you start to use your own unique voice, you’ll never want to stop. Self-expression can be defined simply as an expression of one’s feelings, thoughts, or ideas. The way in which you express yourself is up to you. The options are endless. Some positive ways to express yourself include journaling and writing, drawing, painting, dancing or other physical movements, and many other hobbies.

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!