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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.

Addiction recovery isn’t always the easiest feat. As with life, recovery does have its ups and downs – but the point is to learn and transform throughout the process. If you’ve sought out a reputable treatment program for meth addiction, you’ve taken an amazing, courageous step towards living a happier, healthier life. This time is crucial to understanding what recovery consists of, what it may mean for you, and factors that could prevent you from reaching success so that you can be sure to take preventative measures. A 2017 study published in the journal Drugs: Education Prevention and Policy sought to explore perceived barriers of methamphetamine addiction recovery. Two hundred and two stories were analyzed in an online health forum to identify these barriers. The researchers found the following themes:

Emotions are central to human existence. Happiness, sadness, pain, joy, fear, jealousy, shame, guilt, love, anger and more are all very real, very raw emotional experiences. Many times, however, we don’t always know the safest way to express these emotions – this is what may lead to the development of a mental illness or to an addiction, as some people try to self-medicate with alcohol or drugs. Whether you’re currently in a treatment program or not, music can serve as a tool to help you express your emotions or even to bring about an emotion that could support a better mindset for your well-being. A 2018 study sought to explore sadness and music – in particular, how people experience crying when listening to music. Eight hundred and ninety-two participants were involved in the study, with two underlying themes: a “sad” class and an “awe” class. Individuals who classified as the “sad” class tended to feel sad, upset, and depressed when listening to music; people in the “awe” class tended to feel euphoric, happy, amazed, and inspired. The research indicated that people more open to experiences found themselves in the “awe” class, while those with high neuroticism (tendency to lean towards negative thoughts and emotions) found themselves in the “sad” class. While it’s true that the way you think has an affect on the way you listen to music, you can use this to your advantage in your recovery. When it comes to mental illness and/or addiction recovery, music therapy can serve two functions: 1) as a tool to help you understand and make sense of what you’re feeling and 2) as a tool to help motivate you and keep you uplifted as you work towards your recovery journey. For example, the next time you’re feeling distressed, play music that calms you and gives you positive emotions. What do you experience? Did you feel that this type of music reduced your distress? If not, try diverse types of music to see what works best for you. Music can be a very healthy form of self-expression and self-exploration – you may even use music as a coping mechanism during tough times. If you haven’t already, speak with a professional from a reputable treatment center to learn more about music therapy and treatment programs that could assist you on your journey to recovery. It’s never too late to seek the help you need.

From sharing our occupation to the time we die; our lives are centered around our social identities. Mother, brother, friend, neighbor, writer, doctor, teacher, engineer – all of these are social identities that help us relate to others and describe our role in society. Take a moment to consider the identity labels that you or others place on yourself. What do these labels say about your values, beliefs, and attitudes towards life? How well do these labels portray who you really are or who you want to be? Social identity is more than just helping others learn about who we are – it’s a message of how we view ourselves, too. When it comes to your recovery, your social identity says a lot and it’s bound to change as you work towards your recovery. A 2015 study titled “Social Identities as Pathways Into and Out Of Addiction” explored the transition of individuals from the “substance user” identity to the “recovery” identity. Twenty-one adults in a drug and alcohol community were interviewed. The researchers found that some participants felt they lost their identity around the time their addiction started, but later found it when they were in recovery. As one participant stated, “In my good bits, I excel, really excel. I was playing basketball too, got drafted for the Northern Tigers….and then everything just went *poof*”. Other individuals stated that addiction provided them with an identity – a sense of social belonging. One person stated, “I learnt by being naughty I could have friends that actually liked me, that wanted to be with me.” These people talked about how difficult it was for them to transition into recovery because of their social identity, but many participants also noted that once their social identity transitioned from one of substance use to one of recovery, it became a little easier to be around people who also reflected that social identity. Participants stated that once they were in recovery, they felt a sense of purpose and a meaningful role within the community. Ultimately, this helped them to move on. 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. Sometimes change is for the better. In this case, it always is.

Time and time again, research has shown that depression causes behavioral and physical symptoms. These often include changes in sleep, appetite, energy level, concentration, daily behavior, self-esteem, and more. Other physical signs of depression may include migraines, joint pain such as fibromyalgia, digestive problems such as constipation and bloating, chest pain, back pain with tension in the neck, and more – all of which can deeply affect daily life. According to a study published in the journal Dialogues in Clinical Neuroscience, approximately 69% of people who meet the criteria for depression also experience aches and pains. If you’ve been struggling with symptoms of depression, the right treatment center can help you heal – mentally, physically, and spiritually. A 2015 study published in the Indian Journal of Fundamental and Applied Life Sciences sought to explore the effects of massage therapy on students; 30 student volunteers with depression were randomly selected to either massage therapy or regular therapy as a comparison group. Swedish massage therapy – a relaxing, full-body massage involving massage oil and lotions – was conducted on the massage group 3 times a week for 8 weeks, 30 minutes each session. Both the massage and non-massage group were then given depression inventory surveys. Results from the study found that for depressed participants, massage therapy showed significant improvements to their depressive symptoms. As stated by the American Massage Therapy Association (AMTA), massage therapy can relieve stress, reduce anxiety, manage lower back pain, reduce muscle tension, relieve tension headaches, improve balance, lower blood pressure, and much more. Many reputable treatment programs offer massage therapy that can be completed alongside traditional treatment programs activities. As previous research has shown, massage therapy benefits the mind, body, and spirit. In a relaxing setting, you will be able to release all of the pent up stress, energy, and tension acquired from life’s obstacles. If you haven’t already, speak with a professional from a reputable treatment center to learn more about massage therapy and treatment programs that could assist you on your journey to recovery. It’s never too late to seek the help you need.