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We all find ourselves afraid of something – heights, snakes, planes, etc. But many of us experience a deeper side of fear – phobias. A phobia is defined as an irrational fear, an anxiety disorder in which the individual has relentless dread of a situation, living creature, place, or thing. Individuals who have a phobia go to great lengths to avoid the very thing they are most afraid of, which often detracts from enjoying everyday life experiences. A recent study believes they have found a way to cure phobias. A study in A Journal of Psychiatric Neuroscience and Therapeutics examined three groups of people who suffer from arachnophobia, a fear of spiders, with 45 subjects total. One group was shown a tarantula in a glass jar for two minutes, and then given a beta-blocker call propranolol that is typically used by patients for performance anxiety. Another group was shown the same thing but was given a placebo, and the third group was given propranolol by itself without being shown the spider, just to make sure that the drug itself could not decrease the effects of their phobia. Soeter and Kindt examined all three groups the same day, three months later, and then a year later after the initial experiment happened. They found that the groups that received the placebo and only the drug by itself did not see any decrease in their feelings of anxiety. However, the group that was shown the spider and took the medication saw significant differences. Many could hold the tarantula that same day, and their fear of spiders did not return even a year later when the researchers check on them. The reason this could work is because norepinephrine, a chemical and neurotransmitter within the brain that enhances our learning, is blocked when a person consumes the propranolol. In blocking this, memory is disrupted in the brain, a process known as reconsolidation. A person with a phobia has an emotional association to it, and the anxiety they experience reactivates their fear and causes them to panic. Taking the propranolol helps them to create new associations with the phobia, thus reducing their anxiety about it altogether. Research is still being conducted on this medication and to see if it continues to show positive effects on individuals with phobias. If you experience a phobia, speak with your doctor to learn more about ways of reducing your anxiety so that you can continue to a happier, healthier way of living.

Whether we like it or not, change is inevitable. From the time we are born, we are constantly changing, growing, learning. When we are younger, these changes don’t seem so scary because we are excited to try new things; we are ready to become adults and venture out into the world. But suddenly as we get older, we feel that we have grown all that we can. We try to hold onto who we are and what we have; we try to remain in our comfort zone because change could mean that we might fail, that things could go wrong, and that unknowing feeling is just too much for us. As scary as we let change seem to be, it’s imperative that we learn to accept it -even better if we can learn to love it. Harvard psychologist Dan Gilbert further confirms this truth by stating, “We all know we will change. But we think fundamentally the people we’ve become…. will remain relatively stable in the future. And in that, we’re wrong.” To deny change is to try and deny the inevitable, which will make things even harder for us because we are resisting the very thing that will happen anyways. Ada Calhoun discusses this regarding marriage, as she explained earlier this year for the New York Times that she has essentially had 3 marriages with her husband, what she claims to be their “partying 20s, child-centric 30s and home-owning 40s”. Contributor Chrissy Scivicque explains change in the workplace as constant, because businesses are ever-growing and mergers, acquisitions, etc. are always taking place. Change is in everything – even in recovery. Alcohol Rehab notes that those entering recovery must be willing to accept the unknown – to gain courage and change their old habits into healthier, more positive ones. When we take the leap towards bettering ourselves, change must happen. There are many plausible reasons why change is good:

With several popular fast-food options today like McDonald's, Wendy’s, Taco Bell, Burger King and more, obtaining quick, relatively inexpensive food is more attainable now than ever. While many find the convenience of these restaurants alluding, fast food isn’t always the best (and healthiest) option. One Green Planet, a website aimed at growing a compassionate and eco-conscious generation, breaks down several components of fast food that are both unhealthy and factor into addiction:

“Addiction begins with the hope that something “out there” can instantly fill up the emptiness inside.” According to a study conducted by the Substance Abuse and Mental Health Services Administration (2014), approximately 43.8 million people ages 18 and older experience some form of mental illness. Of those, approximately 7.9 million people suffer from a mental disorder and a substance abuse disorder, also known as a co-occurring disorder. According to the Foundations Recovery Network, an organization that assists individuals with several addictions and mental illness, the following are the most common co-occurring disorders:

“We cannot solve our problems with the same thinking we used when we created them.” – Albert Einstein Problems surround us every day – from small problems, such as managing an angry customer at work, to larger issues, such as managing a family dispute or dealing with a debilitating mental illness. No matter the size, problems are unavoidable and the best way to get through them, is to break them down. Here, we provide several techniques for solving your problems:

Cognitive behavioral therapy, or CBT, is a technique used in therapy to help people change negative habits of thinking into more positive, productive ones. Beck Institute for Cognitive Behavioral Therapy states that the way individuals perceive a situation is more closely connected to their reaction than to the situation itself. CBT has been used for many issues, including anxiety, depression, addiction, and other mental illnesses. Individuals who practice CBT can learn alternative ways of thinking and reacting to stressful and unwanted situations. Dr. Alice Boyes, researcher and writer for Psychology Today offers several practices that you can do at home to begin working on CBT:

When it comes to cocaine and heroin, the various and harmful effects these drugs have on the body when overused are well documented. Substance abuse of both drugs is common and on the rise. There are, unfortunately, general misconceptions that one drug is often “better” or “safer” than the other, and these perceptions can lead people to try a drug that is still incredibly dangerous and addictive.

Ecstasy (MDMA), is a synthetic drug that alters mood and perception. Its chemical composition is like that of stimulants and hallucinogens, and the effects are increased energy, pleasure, emotional warmth, distorted sensory and time perception. Ecstasy has commonly been used at raves, parties, and concerts, and individuals typically take this drug in the form of a capsule or tablet, although they can also snort the powder or drink it in liquid form. Also known as “Molly”, Ecstasy is man-made and when purchased in capsules, individuals are often consuming other synthetic drugs or bath salts. Ecstasy affects the dopamine chemical in the brain by producing feelings of euphoria and hyperactivity. Norepinephrine is also affected, which increases heart rate and blood pressure. This can be particularly risky for people who suffer from heart or blood vessel problems. Serotonin is another brain chemical that is affected, produced in excess amounts by Ecstasy – mood, appetite, and sleep patterns change, as well as sexual arousal and trust. When taken, MDMA lasts approximately 3-6 hours, and with it accompanies nausea, muscle cramping, involuntary teeth clenching, blurred vision, chills, and sweating. Taking Ecstasy poses many risks:

Intensive outpatient therapy (IOP) is a form of treatment often used by individuals who do not need immediate detoxification. Others may use this form of treatment after they have detoxed. This form of therapy provides more structure and intensive care than a standard outpatient therapy would. This allows the person to still maintain home and work obligations while working closely with a healthcare team.  People who use IOP can generally schedule days and times to come in that works best for them, but they typically meet 3-4 days a week for 2-4 hours each day. In a study conducted by McCarty and colleagues (2014), they found that patient outcomes of IOP were like those who used residential treatment, meaning that both sets of patients reduced alcohol consumption. However, IOP’s and residential treatment centers both serve to provide relapse management and coping skills. IOP may involve group therapy, family therapy, individual therapy, medication management, detoxification, and the matrix model, depending on the center. The Matrix Model is a therapeutic intervention used to treat addiction. A therapist works as both a coach and teacher to empower the patient to their recovery. If you are considering using an intensive outpatient program, here are some characteristics that you will need to have:

There are so many important aspects to recovery. Whether you are recovering from addiction or mental illness, the best way to optimize your recovery is to focus on all aspects of being, because essentially addiction and mental illness effect every aspect of our lives. It can make us feel broken, lost, and hopeless. The following is a breakdown of how each of these components can be impacted: Mind: Addiction and mental illness can change the way we perceive everything. According to Negative thoughts can become more abundant. Richard Zwolinski, author of Therapy Revolution: Find Help, Get Better, and Move On Without Wasting Time or Money stated earlier this year for Psych Central that addiction causes dysfunction in the brain circuits, leading the person to pathologically pursue reward and/or relief by addictive behaviors. The Treatment Center in Florida notes that dual diagnosis, or having an addiction and a mental disorder at the same time, can also both be treated at a holistic, integrative facility. Body: Detoxification is the first step towards healing the body. After that, treatment, nutrition, and exercise all lend itself towards rejuvenating the damage caused by addiction or self-harm, abuse, injury, etc. The body portion of recovery is most known because it’s what people physically can see. Medicine can be used to help people gain more clarity in their thinking or to help ease difficult withdrawal symptoms from addiction. Spirit: Recovery.org states that connecting with nature, reading spiritual literature, and attending spiritual groups can all be helpful to renew the spirit. Many people mistake spirituality for religion, however, and there are key differences. Spirituality focuses on who you are as a person, what your purpose is, what fulfills you, etc. Religion is centered are a God or gods, and typically has a place of worship with rituals. Spirituality is important during recovery because it connects you with yourself again. Mind, body, and spirit are all affected by both addiction and mental health issues, so all three components of our being should be addressed during recovery. If we want to make the most of our time there and transform into a better version of ourselves, focusing on these three are so important. By taking part in a holistic, integrative treatment program we are ensuring our whole self is taken care of.

Theanine is an amino acid found in green tea. Many people use theanine to treat anxiety, high blood pressure, to aid in prevention of Alzheimer’s disease, and to help make cancer drugs more effective. According to Calm Clinic, L-theanine is a psychoactive substance with access to the central nervous system, and is perceived to affect mental abilities and states including perceptions of the outer world, speed of thinking, and mood. There are several benefits of using theanine:

According to the Pew Research Center in 2015, 68% of Americans own a smartphone and 45% have tablet computers. Technology is much easier to access, and with that access comes many tools that individuals can use. For instance, Statista, a statistics portal, claims that as of March 2017, Android users can choose between 2.8 million apps, with the Apple store containing around 2.2 million. There are many apps that people can use for a variety of topics – gaming, monitoring, health related issues, and more. As apps are becoming more popular, their use is even becoming prevalent in the recovery world. The American Psychological Association (APA) has identified more than 165,000 health-related apps worldwide, helping users with diet and weight management, mood monitoring, managing chronic diseases, and more. According to Robert Parkinson of U.S. News, there are apps that now help people with recovery – which changes the way that diseases are treated entirely. For example, Sober Grid is an app that helps people find immediate support based on their current location. Squirrel Recovery allows people with a former addiction to develop their own digital support groups. Other apps even help people to track their alcohol consumption, or even to view inspirational messages by others to help them continue their journey through recovery. Instantaneous therapy sessions are also making way into the app world, with some providing video and camera options to connect patients and therapists through phone directly. The APA has also mentioned that apps are so popular because they are available to clients 24 hours a day, 7 days a week. They help keep patients connected to their physician as they track their information outside of the doctor’s office. Apps are also often formatted in a way that’s easy for users to understand and provides more compelling images and usability. Some researchers are skeptical of these health-related apps, however. The fear is that some of these apps are not research and scientific-based, which could provide misleading information to users. While research is still being conducted and new apps are emerging, one thing is for certain: in a technology-based era, apps are becoming more and more used for people recovering. If you are using a health-based app, consider talking with your doctor about which app you are using. You may be able to find out more information on that app and its usefulness, and may even be able to provide results from the app to better aid your patient-physician interactions.