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There are many reasons why you may feel angry while in recovery. You may judge yourself harshly, you may be experiencing withdrawal symptoms, or you may just feel overwhelmed. Effectively dealing with your anger is important for recovery. Ignoring feelings of resentment, irritation, or annoyance can lead you down the slippery slope to relapse. Learning how to properly deal with emotions is crucial in controlling drug abuse and behavioral health disorders.  There are ways you can manage your anger on your own. If you are feeling overwhelmed with anger, consider these methods: ONE: Practice Relaxation Techniques When you feel yourself becoming agitated, try deep breathing exercises. You can also repeat a phrase or mantra that helps you focus on the moment rather than dwelling on the emotional response of anger. Listening to music also helps us relax. Try to pick music that is relaxing and upbeat.    TWO: Exercise Physical activity is a great way to deal with anger because it allows for the release of energy. According to an article in “Psychology Today”, studies indicate that exercise also increases the production and release of serotonin.   THREE: Count to 100 Although it may sound silly, counting to 100 when you feel angry is effective. Rather than reacting impulsively to your anger, counting forces you to take time before you act. This is important, especially if dealing with physical anger.   FOUR: Write It Out Journaling is a great way to deal with moods and emotional responses to various stimuli. There are many ways to write out your anger. You can write dialogue to yourself, you can create a timeline of anger that describes the situation, or you can simply free write; jotting down whatever comes into your mind. Journaling is especially helpful because we can use the record to become more aware of our triggers.

Addiction doesn’t always involve substance abuse. Sometimes, people become addicted to self-defeating and risky behaviors, like gambling, shopping, or over-eating. This type of addiction is called “process addiction.” These behaviors are often developed during early childhood as a way of coping with trauma, fear, or a negative belief structure. When dealing with a process addiction, one needs to develop the awareness to be able to examine your behaviors and facilitate change. Practicing mindfulness can help us develop a focused self-awareness that can benefit not just our recovery, but many aspects of our lives

Stoicism is a centuries-old philosophy that teaches the development of self-control and fortitude to overcome destructive emotions. The Stoics believed that peace of mind is achievable through understanding our emotions and behaviors so that we can develop self-restraint and achieve a “passive” reaction to external things or events.

Depression affects everyone in different ways. Some people report feeling more depressed in the mornings and it’s common for people to report feeling more depressed in the evenings, even if they spent their whole day feeling upbeat. Depression comes in cycles for many who suffer from it, but if you’ve noticed your symptoms worsening at night, there are some common reasons why.

Whether dealing with addiction or mental health disorders, maintaining balance is crucial in attaining wellness. Both drugs and mental health issues can cause people to display erratic behavior or suffer from mood swings. This conduct leads to the feeling of chaos and a loss of control in life. It’s easy to lose balance when our needs take a back seat to other more trivial cravings and habits. Self-care is often the first piece of ourselves we lose when in the throes of addiction. It’s important not to judge yourself during this process. Remember that recovery is not a linear journey.

Your journey in recovery should never prohibit you from biking, flying, or driving to your favorite vacation spot. Organizing travel is stressful, especially when a large party is attempting to sync their schedules, and leaving your home is disruptive to your daily routine, but facing these stressors is not impossible. Be aware of the risks you may encounter on vacation, and plan accordingly.

Self-care is very important in recovering from addiction. Self-care does not replace clinical treatment, it promotes motivation for a successful recovery. While caught in the throes of addiction, we neglect ourselves. The simplest changes can be stepping stones towards success. Many issues arise when dealing with addiction, whether physical or psychological, and taking care of these issues is one way to begin living a new, healthier lifestyle.

Everyone feels lonely at times. Social distancing and self-quarantine regulations may prevent us from seeing close friends and family members, increasing feelings of loneliness and anxiousness. Experiencing loneliness and being alone, however, are different states of mental and emotional being. If you constantly seek the company of others to avoid spending time alone, reflect on your relationship with yourself. Consult with your therapist about what may be the root of your aversion to being alone. When you have some clarity, look for solitary activities you can enjoy when you allow yourself to be alone.

Behavioral Couples Therapy (BCT), “a treatment approach for married or cohabiting drug abusers and their partners, attempts to reduce substance abuse directly and through restructuring the dysfunctional couple interactions that frequently help sustain it.” Alcohol and substance use disorders (AUD and SUD) are too often conceptualized as an individualized condition, but external influences, such as a tumultuous domestic life, often perpetuate abusive habits. BCT allows couples to address doubts, insecurities, and grievances in a supportive environment.

Substance use disorders and mental health disorders seemingly go hand in hand. You may be dealing with a dual-diagnosis, and some mental disorders exacerbate a substance abuse disorder. It’s critical that any mental health issues are addressed by healthcare professionals in order to provide the most effective care. Thankfully, most models of recovery treatment can be tailored to meet a person’s individual needs, and the addition of mental health counseling can only be positive in the long-run. Many substance users will characterize their use as “self-medication” because it is common for them to have been dealing with mental health issues since their teens or adolescence, and therefore likely started using substances as a way to self-medicate long before their mental disorders were diagnosed. While the method of self-medicating may seem feasible and easy to control at first, the individual’s mental health issues continue to remain untreated, and the drug use eventually tends to lose its luster. At that point, a longer, more complicated process of treatment may become necessary.

The internet is an incredible tool that gives us access to a wealth of information in just one click. With the world at our fingertips, we may be tempted to seek answers to all of our problems by searching online, but don’t let your search bar replace a visit to the doctor’s office — especially when it comes to matters of mental and emotional health. You may know your way around WebMD and other online medical consultation websites, but a self-diagnosis based on a few internet articles is ineffective and can sometimes be dangerous.

When it comes to addiction recovery, the number of diverse options available can be overwhelming. It can be difficult to know what your needs are, especially if you're seeking help for the first time or have recently relapsed and are unsure about what comes next. As you explore your options, you might come across partial hospitalization programs, or PHPs, and wonder who should be in this level of care. Keep reading to learn more about PHP and whether it can help you reach your recovery goals.