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Recovery is a lot like life. It has ups and downs, twists and turns, and a lot of unexpected surprises. While many people dread the unexpected, it’s actually what works best for us because it forces us to grow and develop into stronger, more capable human beings. You are incredibly strong. If you are reading this right now, you are already on your way towards success in recovery because you’re taking the time to focus in on bettering yourself. Recovery involves many stages, each of which you will work through in due time – which is why patience and determination is incredibly important.

There are many factors involved in mood disorders, so it’s important to speak with a licensed healthcare professional in order to receive an accurate diagnosis. However, recent studies are showing that if we are experiencing disruptive sleep-wake cycles, this could be indicative of major mood disorders such as bipolar disorder (BD) or depression. Consider your current sleeping habits. Do you find yourself resting peacefully all throughout the night? Would you even consider yourself to go into a deep sleep? Or is it on the opposite end of the spectrum – you feel constantly awake and toss and turn all throughout the night. Your sleeping habits could be signs of a serious medical condition, including a mood disorder. A 2015 study published in the journal The Psychiatric Clinics of North America emphasized that residual sleep disturbance is common for those with mood disorders, particularly depression, BD, and others. A 2018 study conducted by researchers in the UK and published in The Lancet Psychiatry journal sought to explore subjective well-being, cognitive function, and mood disorder associations with disrupted sleep cycles. Individuals aged 37-73 years old participated in the study, wearing an accelerometer on their wrist for 7 days to analyze their activity levels and circadian rhythmicity (the body’s internal clock) of rest as well. A total of 91,105 participants were involved in the study, and researchers found that the lower the amplitude of circadian rhythm, the greater the risk of having lifetime major depressive disorder, lifetime bipolar disorder, mood instability, neuroticism, lower health satisfaction, and slower reaction times. Needless to say, your sleeping patterns say a lot about you. According to the National Sleep Foundation, your circadian rhythm is your body’s internal clock that works on 24-hours; people typically experience dips in their rhythm (fatigue) around 2-4 a.m. (when they’re already asleep) and around 1-3 p.m. (shortly after lunch). If you’ve experienced events that could keep you from sleeping throughout the night and staying away during the day, you could off-set your circadian rhythm. If you’ve ruled out sleep disorders from a reputable sleep research center, you may want to speak with a professional from a reputable treatment center about being diagnosed for a mental illness or substance use disorder (SUD).

If you’ve been diagnosed with any type of anxiety disorder, you’re likely very familiar with symptoms such as restlessness, being easily exhausted, difficulty concentrating, irritability, muscle tension, sleeping problems, and more. Anxiety can cause a lot of distress, even interfering with aspects of daily life – such as with school, work, family, or social relationships. If your anxiety disorder has gone untreated for an extended period of time, you may have learned to somehow “cope” with your disorder; when left untreated, many individuals turn to substance use or self-harm, thinking that doing either of these will help dampen or get rid of unwanted symptoms. Unfortunately, the symptoms don’t go away without the right conditions, which often include support and treatment.

Most often used for anxiety, epilepsy and alcohol dependence, benzodiazepines are man-made drugs that help treat symptoms such as the reduced need for sleep, racing thoughts, unusual talkativeness, agitation, and more. By increasing GABA (a neurotransmitter in the central nervous system) a person is likely to experience more relaxation; however, they can be very addictive. Xanax, Librium, Valium and Ativan are all examples of benzodiazepines, and the type of detoxification you experience greatly depends on you sex, age, medical and drug history, family history, and more. Detoxification isn’t always the most pleasant, comfortable experience, but it’s always worth it because it sends you on the road to recovery. Detoxification often involves the process of removing toxins that were acquired from the body either naturally or with the assistance of medication. There are a lot of side effects associated with detox, including: anxiety, clouded vision, difficulty concentrating, hallucinations, short-term memory impairment, twitching, drug cravings, and more. A 2017 study published by the University of Westminster in the UK sought to explore patients’ perceptions of detox from benzodiazepines by analyzing posts via online chat sites; the study’s findings indicated several themes: Hell and isolation – many people didn’t realize the pain of detox, causing them to feel regret that they took the drugs in the first place Anxiety and depression – individuals stated feeling completely flat emotions during detox Alienation – dissociation occurred for several people, where individuals felt they were in a “dream” or a “nightmare” Physical distress – feeling weak, chills, body pains, and heightened sensitivity were expressed Anger and remorse – many individuals expressed anger towards physicians who do not warn against addiction to the drugs, as well as anger to themselves for taking them Waves and windows – people stated the detox phase as a “rollercoaster” between hope and hopelessness Healing and renewal – individuals reported using mindfulness techniques such as meditation and yoga to help get through detox. People also reported the importance of believing that healing does and will happen, which brought intense feelings of triumph for individuals. Detox may not necessarily be easy, but it will be worth it. The most promising, safe option you can choose is to seek out a reputable treatment center because then you will have an entire healthcare team who can work with you through this. You’re not alone.

One of the key phrases in recovery is that “each day is a new day”. Just as the sun sets and rises each day, you can rest assured that you will have yet another opportunity to tackle this thing called life. Addiction and mental illness recovery is comprised of the countless hours, practice, and self-care that individuals put in to make them who they are today; much of this starts with simply waking up in the morning. If you’ve recently started your day, make the decision to do something a little different. Try some writing therapy by selecting a prompt to get your creative juices flowing and your energy going. The American Psychological Association (APA) emphasizes that individuals who engage in therapeutic writing experience a variety of benefits, including improved immune system functioning, reduced stress, better control over diseases, reduced anxiety, and more. To get your day started off on a good note, pick one of the following writing prompts and get to work:

Borderline personality disorder (BPD) affects nearly 4 million people in the United States alone, according to Very Well Mind. Characterized by unstable moods, self-perception, and behaviors, BPD may cause individuals to dissociate – disconnect from thoughts or sense of identity – which can be very distressing. If you’ve been diagnosed with the disorder, you may experience impulsive behaviors, self-harm, suicidal ideation, inappropriate and intense anger, and/or chronic feelings of boredom or emptiness. A variety of treatments are used to help treat BPD, including dialectical behavioral therapy (DBT), cognitive behavioral therapy (CBT), and medications. Technology has become more widespread in the world of addiction and mental illness recovery. An example of this includes neurofeedback therapy, which measures brain waves (clients can typically see these displayed on a computer like a video game) to produce a signal that can help individuals learn how to regulate certain chemicals and internal body functions. Virtual reality is now being considered for research in the realm of recovery – which could potentially help those with BPD. With virtual reality therapy, a client would essentially focus their attention on mindfulness skills presented – previous research has shown that it has helped distract burn patients during their burn care as well as helped people apply tools they’ve learned in therapy to real-life scenarios. A 2016 study published in the journal Frontiers in Psychology sought to explore the effects of virtual reality on a 32-year-old female diagnosed with BPD. The individual was experiencing difficulty concentrating, intense emotional reactivity, and more. The virtual reality headset gave her the illusion of “floating down” the river while listening to mindfulness training audio tools. Results from this case study showed that the client experienced less urges for suicide and self-harm, less urges to use substances and reduced negative emotions after using virtual reality therapy. Thus, it seems that virtual reality could possibly become a beneficial factor to addiction and mental illness recovery treatment centers. If you have been diagnosed with a mental disorder or substance use disorder (SUD), it’s important that you seek help from a reputable treatment center. There are a variety of reputable, research-proven methods that can help you move forward towards living a happier, healthier life.

Borderline personality disorder (BPD) is a mental disorder that involves unstable moods, self-perceptions, and behavior. Typical symptoms of BPD involve efforts to avoid real or imagined abandonment, instability regarding relationships, distorted sense of self, impulsive and often dangerous behaviors, self-harm, suicidal ideation, persistent feelings of emptiness, inappropriate and often intense anger, difficulty trusting people, and feelings of dissociation. When untreated, BPD can cause a lot of disruption to a person’s daily life, affecting their school, work, family, and interpersonal relationships. If you are seeking treatment for BPD, there are several effective therapies that can be used, including dialectical behavioral therapy (DBT). DBT is a type of cognitive-behavioral psychotherapy that has been shown to help those with BPD develop the skills they need to effectively manage their emotions and perceptions. DBT helps clients identify “all or nothing” thoughts that may be holding them back and making life more difficult as well as helping clients identify their own strengths so that they can build on them. Lastly, DBT involves collaboration, as it often involves working with a therapist and completing take-home assignments, role play, and practicing healthy coping skills for when a person is upset. A 2017 study conducted by researchers from Nova Southeastern University sought to explore the perspectives and experiences of individuals with BPD in recovery who underwent DBT. Six individuals were interviewed, and several themes emerged:

Seeing or hearing things can be quite distressing. If you’ve recently been told that some of the things you are claiming to hear or see aren’t really there, it’s natural to feel confused and even panicked. You may be thinking to yourself, “What’s real and what isn’t?” The good news is that you aren’t alone – there are a few different mental illnesses and conditions that involve hallucinations and delusions, both of which can be treated. In order to get a better understanding of what you’re experiencing, let’s identify the differences between delusions and hallucinations:

There’s no doubt that television shows, movies, music and more have an influence on societal views. For those who don’t know or aren’t aware of people around them who have mental illnesses, these media sources may seem like primary examples – providing them with direct information about a wide range of addictions, health conditions, and mental illnesses. While these media sources may seem reliable, the unfortunate reality is that they often aren’t; in fact, they often perpetuate negative stereotypes. Bipolar disorder (BPD) is a classic example of a disorder that gets distorted in movies; the following movies depict the disorder in the wrong way:

Social media is more pervasive than ever – Facebook, Instagram, Twitter, Pinterest, and more all serve as tools to connect with others – to share moments of our lives, see what others are doing in their lives, and keep in touch with loved ones who may be at a distance from us. No matter how you utilize social media, it certainly plays a major factor in perceived social support. As human beings, we’re social creatures, and we rely on support to make us feel loved, wanted, and needed in the world. Dr. Drew Ramsey, assistant clinical professor of psychiatry at Columbia University stated on U.S. News,  “At its worst, depression is a disease of social isolation. People generally tend to be social creatures. We feel best when we are connected to others and to our community.” Since social media is a such a major part of our communication, it’s no wonder that many of us rely on social media to provide us with the social support that we need; even further, it makes sense that if we don’t feel we’re getting adequate support through social media, we’re bound to experience depression and/or anxiety. A 2016 study conducted by researchers from Australia sought to explore just how connected social media is with perceived social support and depression; researchers analyzed many studies that had been done between 2005 and 2016 to see if any major themes arose. Results from the analysis of these studies indicated that positive interactions, social support and social connectedness on social networking sites were consistently related to lower levels of depression and anxiety, whereas negative interaction and social comparison resulted in higher levels of depression and anxiety. Ultimately, it depends on how you use social media and what you’re getting from it that’s contributing to your mental health. Depression is common, and it can be treated. If you haven’t already, speak with a professional from a reputable treatment center to learn more about programs that could assist you on your journey to recovery. It’s never too late to seek the help you need.

Schizophrenia involves a breakdown between a person’s thoughts, emotions, and behaviors, which can lead to faulty perceptions, inappropriate actions, withdrawal from reality and an overall sense of mental fragmentation. Many people with schizophrenia are misunderstood because of the way they think and act – in fact, loss of touch with reality, disorganized speech or behavior, and difficulty with concentration and memory are just a few symptoms of schizophrenia. If you’ve been diagnosed with the disorder, you may understand that you experience more difficulty with social relationships than others. This can be particularly distressing at first, but understanding the ways in which schizophrenia affect social cognition may help you in gaining better knowledge of tools that you can use to help lessen the severity of some of these symptoms. A 2017 study published in the journal Mental Illness sought to explore emotion perception, theory of mind (ability to understand another person’s knowledge, beliefs, emotions, and intentions and using that to navigate social interactions) and social knowledge in individuals with schizophrenia. Researchers from the study analyzed 36 people diagnosed with schizophrenia and in an outpatient treatment program and compared them to 36 people of comparable age and education but with no mental illness diagnosis. Several neurocognitive tests were conducted, and the researchers found that schizophrenia patients displayed significant impairments in all three areas studied. Due to these social cognition impairments, it’s important for individuals diagnosed with schizophrenia to seek treatment from a reputable treatment center; treatment may involve medication, therapy, as well as social skills training which could greatly improve a person’s interpersonal interactions. Schizophrenia is often misunderstood, which can also make it difficult to form and maintain friendships. With the right treatment however, you can begin taking steps towards building a support network and life that is conducive to your recovery. If you haven’t already, speak with a professional from a reputable treatment center to learn more about programs that could assist you on your journey to recovery. It’s never too late to seek the help you need.

If we don’t have the proper support and tools to safely manage our emotions, they can affect our thoughts, feelings, attitudes, and behaviors – including what we eat. If you experience this, think about times you feel very depressed, anxious, angry, etc. What do your eating patterns look like during these times? If you’re gravely depressed, do you feel like eating a lot or nothing at all? If you’re angry at someone, do you feel like eating, or is your adrenaline pumping so hard that you would not be able to get a single bite in? Our emotions can certainly affect the way we eat, and this can cause further psychological or physical health concerns if our eating patterns are not healthy for us. A 2017 study published in the International Journal of Gastronomy and Food Science sought to explore how emotions such as anger and disgust influenced food intake amongst people. Eighty participants participated in the dissection of several types of fish, and were then provided diverse types of foods to eat afterwards while also assessed with measures of disgust and anxiety. Results from the study showed that individuals who felt higher levels of disgust and anxiety were significantly more likely to avoid eating food compared to their counterparts who didn’t experience such elevated levels of anxiety or disgust. While this type of exploration is quite aberrant compared to daily behavior, it does show that when we’re approached with feelings of disgust, anger, and other negative emotions, we’re not always able to carry on with daily acts as simple as eating. When it comes to mental illness and/or addiction recovery, there’s no doubt that our emotions may act like a rollercoaster. Previous studies have shown that recovery can cause many people to feel a variety of emotions – from pain to joy, sadness to happiness, calm to anxious. These changes can certainly have an affect on your eating habits while in recovery, which is why it’s so important to have a nutrition counselor who can help you ensure that you’re receiving the proper vitamins and nutrients needed to get your mind, body, and spirit back on track. If you haven’t already, speak with a professional from a reputable treatment center to learn more about programs that could assist you on your journey to recovery. It’s never too late to seek the help you need.