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Valentine’s Day is known for flowers, chocolates, romance, cards, champagne, and more. However, those without a significant other may feel strong emotions on Valentine’s Day due to the expectation that you should have someone special on that day and if you don’t, you’re lonely. Emotions that could arise from this include guilt, sadness, depression, anxiety, and anger. No matter the case, sobriety is key for those of us in recovery, and those emotions could trigger us. Here is your ultimate guide to getting through Valentine’s Day, no matter where you’re at in your recovery:

A common myth is that people with addiction must hit “rock bottom” before they will seek help. While this might be true for some, it certainly isn’t true for all – and it’s important that we change our perspective and not make this the default. Many who have an addiction and seek healthcare are hoping that someone will see them for what they could be in the future – to see their potential, their light, their spirit, their improvement. Although this goes for healthcare professionals, this also brings front and center an important discussion about how we can view those we love with an addiction. CNN raises an important concern: there has been no evidence to support that the level of consequences a person undergoes before seeking help is related to their chances to succeed in recovery. With this, each person’s definition of “rock bottom” is different – for one person, “rock bottom” might mean losing a close relationship whereas for another, becoming homeless could spark them to seek help. If consequences have no effect on chances of recovery success, then shouldn’t we provide support and offer help much sooner? CBC further notes that initial treatment, utilization of every possible resource available within the community, and medical support should all be implemented to best take care of our loved ones. Whether you have an addiction or your loved one does, remember that anyone can seek treatment and get help early. You do not have to wait until “rock bottom”. Some people with addiction are in denial regarding their addiction and this is what leads to them going through major life events to show them they need help, but others attempt sobriety and find that it’s the right choice for them before they even reach “rock bottom”. One woman described her realization to seek help from addiction as this: “After a series of drinking fueled incidents, I couldn’t take it anymore. I couldn’t take the lying, deceit, guilt, and shame I was putting myself and my family through anymore. One night, while I was on the couch, I had an overwhelming sense of heaviness on my heart that I had never experienced before…I knew without a doubt that once and for all I needed to be honest with my husband about my drinking.” The woman described above didn’t hit “rock bottom” in the sense that society often refers to; she didn’t lose her home, her family, her job – she got tired of the pain that addiction caused her, and she reached out. “Rock bottom” doesn’t have to happen to you. Realizing is enough.

With the opioid crisis and nation-wide concerns of illicit drug use, it’s no surprise that addiction is a hot topic right now. Many “natural” drugs can be extremely dangerous, and can result in individuals experiencing paranoia, confusion, dizziness, coma, and even death. Synthetic, or man-made, substances pose additional risks, as individuals aren’t aware of everything they are consuming; disproportional doses of drugs and dangerous combinations can lead to lethal consequences. News reports have lately announced a new drug that has hit the market, and it could kill you in one dose. Known as “grey death”, this drug can be dangerous to even touch with gloves. There have been overdose cases involving this drug in Georgia, Alabama, and Ohio lately – and it seems the drug is a dangerous cocktail consisting of heroin, fentanyl, the elephant tranquilizer carfentanil, and a synthetic opioid called U-47700. Users can inject, swallow, smoke, or snort the drug. The name “grey death” comes from the drug’s appearance, which looks like a concrete mixture that appears as either chunks or rocks. Many scientists are stumped by the color of the drug, as they have stated that none of the drugs mixed should produce that color. What makes grey death so dangerous is its potency. News reports have revealed that just one flake of carfentanil can tranquilize a 2,000-pound elephant. The “grey death” drug is 100 times more potent than fentanyl and 10,000 times more potent than morphine. The drug has been said to be able to float by air and to be absorbed by touch alone. Deneen Kilcrease from the Georgia Bureau of Investigation told the Associated Press, “Grey death is one of the scariest combinations that I have ever seen in nearly 20 years of forensic chemistry drug analysis.” Grey death is very fast-acting, and a lethal dose isn’t even visible. “You need smaller and smaller amounts because [these drugs] don’t get metabolized. They go straight to the brain,” stated Dr. Francesco Leri, a professor at the University of Guelph who studies behavioral pharmacology and neuroscience. Since the drug can be taken in such small doses, many people are sending and receiving packages of it through postal mail. Always be alert as to what you are taking and consult a doctor before consuming any unknown substance. Seeking medical attention beforehand could save your life.

A common myth is that natural drugs are not dangerous because they do not consist of any synthetic ingredients or harmful additives. Although some “natural” drugs such as marijuana have been said to be safe, natural drugs can be just as dangerous as any other drug. Understanding the dangerous effects of nature’s medicine could meaning saving your own life or preventing serious health consequences. For example, tobacco is grown on a plant whose leaves have been dried, broken down, and smoked for thousands of years. However, the Centers for Disease Control and Prevention has noted that cigarette smoking causes approximately 480,000 deaths each year in the United States. Cigarette smoking has also been shown to increase the risk of coronary heart disease, stroke, cancer, and more. Some may question this, as one may think, “Cigarettes have added chemicals, and natural tobacco is different.” This is false – the U.S. Food and Drug Administration claims that, “the tobacco plant itself contains chemicals right from the start, including highly addictive nicotine.” Natural chemicals that are dangerous include nicotine, cadmium, and lead. Marijuana has been another contested subject, as many have argued that it has not caused nearly as much danger as other legal substances, such as alcohol. Our brains continue to develop until the late 20s, and smoking marijuana in adolescence increases the risk of becoming psychotic and/or developing schizophrenia. Individuals who already experience psychiatric symptoms before beginning marijuana use. Marijuana users have also been shown to be at an increased risk for developing depression, anxiety, and memory deficits. Psychological dependence is also a risk, with many people exerting symptoms of this as they view smoking marijuana as the only way to “have fun”. The same goes for herbal remedies – although many are natural, they can cause health issues. CBS News reported aconite, an herbal supplement used for inflammation and joint pain, as a dangerous medicine that can cause nausea, vomiting, low blood pressure and heart rhythm disorders. Bitter orange, chaparral, colloidal silver, coltsfoot, comfrey, country mallow, germanium, greater celandine, kava, lobelia, Yohimbe, and belladonna are several herbal medications that can be extremely dangerous – even deadly. Always speak with a physician before taking any natural herbs or medications and seek immediate medical assistance if dangerous side effects occur.

According to the Schizophrenia and Related Disorders Alliance of America, approximately 3.5 million people in the United States are diagnosed with schizophrenia, and it is one of the leading causes of disability. Individuals with schizophrenia often experience delusions, hallucinations, disorganized speech, disorganized behavior, and negative symptoms such as feeling detached from oneself, general discontentment, anger, anxiety, and more. Most people recognize schizophrenia as a disorder that causes delusions and hallucinations, but there is much more that many don’t know.

Symptoms of a disorder may arise during childhood or early adulthood, but you may not learn about them unless your symptoms have begun significantly impacting your daily life. Recognizing early signs can be beneficial because the earlier you seek help, the earlier you can develop skills to better manage your symptoms and can better understand yourself and how you view the world. The American Psychiatric Association has identified several key signs that you may have a disorder:

Many of us who experience anxiety and depression have trouble with daily tasks such as completing deadlines or attending meetings; pangs of fear regarding social environments or deep feelings of hopelessness can leave us isolated and unmotivated. While there are many effective treatment methods to help rid some of the unwanted symptoms of anxiety and depression, a new trend is taking place that involves illegal drugs. Known as “micro-dosing”, this technique involves taking minute quantities of drugs such as LSD or psilocybin (magic mushrooms) or mescaline (found in the Peyote cactus) every few days to enhance creativity, productivity, heighten alertness, and boost energy. The Huffington Post notes that most people dose once every three days in the morning, and the doses are so small that they provide just enough for benefit but not enough for a heightened “trip”. How did this technique come about? Dr. Albert Hoffman, the Swiss chemist who discovered LSD, engaged in micro-dosing for a few decades of his life, and lived to be age 102. At age 100 he was giving lectures at the University still, and he stated that it helped him clarify his thinking. The Multidisciplinary Association for Psychedelic Studies covered an interview that was done with Dr. Hoffman in 1996, where he discussed his perspective of the power of psychedelics to allow further entrance into a “spiritual world” with deeper understanding of life and its meaning. He discussed how psychedelic drugs became illegal, and how perhaps further medical research could provide an opening for these drugs to re-enter psychological treatment in the future. He described the psychedelic situation in the past as this, “And back at that time, there were unfortunately many occasions where psychedelics were not treated with proper respect… the psychedelics came to be feared, and were taken out of the hands of responsible investigators and psychiatrists. It was a great loss for medicine and psychiatry, and for mankind.” While many people report benefits of micro-dosing, there has not yet been enough research to conclude that it is a safe and effective mode of treatment. Always consult a physician before taking any kind of drug and seek medical help if you experience any dangerous side effects.

Many people with mental illness experience stigma and discrimination because they are misunderstood. Improper representations in the media can perpetuate stigmas, and those who don’t know someone personally with a mental illness may have difficulty empathizing with those who work daily to manage their symptoms. Bipolar disorder is one mental illness that is often misunderstood. By learning about what many people with bipolar disorder experience, we can educate others to end stigma and provide more support to our loved ones who have the disorder. Healthline, a website aimed at providing medical and mental health information, shared one person’s story of having bipolar disorder. He described the two aspects of the disorder: mania and depression. Mania involves the person feeling very positive, energetic, and talkative. The individual in the story described his mania experience as this: “The mania part is awesome. I have tons of energy and don’t want to stop. The best part about mania is that I’m so optimistic about everything.” Mania isn’t always positive, however. Some people view mania as very frightening and out of control, and some may experience psychosis and hallucinations. Mania may also cause a person to experience racing thoughts, and that may keep them up at night. It may also lead to someone spending all their money or drinking too much – making risky decisions and compromising one’s safety. Another person who described her experience for Medical Daily explained mania as, “….as terrifying as it gets… so it’s frightening when it gets out of control.” The depressive side of bipolar disorder can cause a person to feel the completely opposite – feelings of sadness, extreme fatigue, inability to decide, lack of interest in activities, and sleeping problems may occur. As one person explained their experience with depression, “It’s a deadening lethargy coupled with an agitation and restlessness at times, but it’s the sense of having no energy, no interest, no passion, no life…and the pain is agony, it just is unrelenting…” Depression can cause a person with bipolar disorder to feel completely isolated and may cause them to have suicidal thoughts. Some people with bipolar disorder self-harm due to the severity of their depression. Many people with bipolar disorder are easily able to manage their symptoms through therapy and medication. They should not be treated any differently, and should be given love and support. As one person explained, “I managed to get through my art degree. I have to remind myself that I’m more than my diagnosis, but with the right help and support it does become a lot easier.”

The Substance Abuse and Mental Health Services Administration notes that approximately 1,084,000 people in the United States have used anabolic steroids. These steroids are primarily used by bodybuilders and athletes, and are used to increase lean body mass, strength, and aggressiveness towards lifting. Another form of steroids has reached the market and are selling as “legal steroids” – but these steroids may be very dangerous and should be approached with caution. “Selective androgen receptor modulators, also known as SARMs, are pharmaceutical drugs that mimic the effects of testosterone”, according to CNN. They are not yet approved by the Food and Drug Administration, but they are sold to bodybuilders online and are marketed to help them look more lean and muscular. Many of these products contain substances that aren’t approved or are in doses higher than stated on the labels. A study conducted in November 2017 examined 44 products sold online as selective androgen receptor modulators and found that only 52% contained that exact product while 39% of them contained another unapproved drug. This breeds caution to any who are contemplating buying these products online, as many unwanted and dangerous side effects could occur. The U.S. Food and Drug Administration cautions that steroids or steroid-like substances have been linked to serious health risks including liver injury, kidney damage, heart attack, stroke, pulmonary embolism (blood clots in the lungs), deep vein thrombosis (blood clots that occur deep within the veins), severe acne, hair loss, altered mood, irritability, increased aggression, and depression. Other bodybuilding products are labeled as “dietary” supplements but are not truly dietary. Many supplement manufacturers can sell their products without first having to ensure their safety and effectiveness; without approval from the FDA, these supplements are likely to cause harm. There are several steps that you can take to ensure your safety in taking bodybuilding supplements; 1) Consult your doctor or physician regarding products and/or side effects; 2) Be aware of problematic categories such as weight loss, bodybuilding and sexual enhancement, because these often contain steroids and other prescription drugs that could harm your health; 3) Look for the USP (U.S. Pharmacopeia) Verified mark – this indicates that the manufacturer has voluntarily asked this trusted non-profit to verify the quality, purity and potency of the ingredients; 4) Report problems to the FDA or ask your doctor to report them.

One of the most challenging aspects of recovery involves learning to forgive and love ourselves unconditionally. Perhaps you grew up with family that didn’t make you feel loved unconditionally, or maybe you’ve made some choices that makes you feel like you don’t deserve love, not even from yourself. Recovery is a wonderful time to work on this, because it’s a time for you to solely work on getting better and making healthier choices that reflect a loving, balanced, happy inner soul. Deepak Chopra, author of more than 75 books, including 22 New York Times best-sellers, has provided the Huffington Post with some wonderful steps towards unconditional love towards the self:

The International OCD Foundation defines obsessive-compulsive disorder (OCD) as “a mental health disorder that affects people of all ages and all walks of life, and occurs when a person gets caught in a cycle of obsessions or compulsions”. Obsessions, which often take the form of intrusive thoughts, can cause extreme distress in individuals. The symptoms of OCD can cause much anxiety and panic over real or imagined events, but thankfully there are forms of treatment that have proved to help many people with this disorder. There are several evidence-based treatments for those with OCD:

Jacob Levy Moreno is the founder of psychodrama, a type of therapy that can be used both in groups or in individual psychotherapy. Psychodrama utilizes deep action and movement to work through pressing issues and to develop our understanding of ourselves and others. The Birmingham Institute for Psychodrama states that psychodrama is practiced in more than 100 countries, and was developed alongside Dr. Moreno’s wife, Zerka Moreno. Psychodrama was first recognized as a form of group therapy and then later extended itself into other forms of psychotherapy. In Moreno and Moreno’s book titled, “Psychodrama: Vol 3: Action therapy and principles of practice”, they stated, “Psychodrama enables the protagonist to build a bridge beyond the roles he plays in his daily existence, to surpass and transcend the reality of life as he lives it, to get into a deeper relationship with his existence, to come as close as possible to the highest form of encounter of which he is capable”. Psychodrama therapy allows the person to reenact the past to improve the future. When roles are assigned, the person is encouraged to announce the truth out in the open. This transforms the actor into a truth-speaker who can confront issues with confidence rather than someone who may have viewed themselves as voiceless and unheard before. The feelings that one experiences during role play allows them to transform and gain a unique perspective, whether it be on their own actions and thoughts or the potential actions and thoughts of others that were involved in the situation. Some group therapists may also incorporate group phrases, such as everyone inviting one person back into the circle or the group explaining to a person why they should be a part of the group rather than sit in the corner. Additionally, the therapist may ask the individual to finish sentences related to why they may be sitting in a corner and/or why they should leave the corner and join the group. This allows for the individual to make new connections and to break old patterns of behavior and thought.