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Binaural beats seem to be the new trend in mindfulness practices. You can find hundreds of videos on YOUTUBE or other streaming services labeled, “theta for relaxation” or “beta for focus.” But what exactly are binaural beats and what are they supposed to do? Most importantly, do they work? Binaural beats have been around longer than you think and there is a science behind the concept. What are Binaural Beats? While many people think binaural beats are a new trend, they have been around for quite a while. Binaural beats is an auditory illusion that was discovered in 1839 by a Prussian meteorologist. To create binaural beats, slightly different frequencies are played into the right and left ears causing the sounds to travel separately into the part of your brain that processes auditory input. The tones meld together in the brain to create one beat at a new frequency. For example, if a 200 hertz (Hz) frequency is played in the right ear and a 210 Hz frequency is played in the left, they will merge into a 10 Hz frequency. Benefits of Binaural Beats The new frequencies that are produced by binaural beats are said to have a variety of benefits. The beats are categorized by their frequencies. Low-frequency beats are labeled as delta and theta. These beats are helpful for getting better sleep, pain relief, healing, and meditation. Other frequencies like gamma beats are considered high-frequency and help with high-level cognition, memory recall, and peak awareness. Using binaural beats with your mindfulness therapy can have added benefits. For example, if part of your mindfulness therapy is meditation, then adding a theta binaural beat will help you reach the level of meditation you desire. Playing binaural beats at night as you sleep will help you fall asleep and also help you fall into deeper stages of sleep. Delta frequencies are considered helpful with deep sleep while theta frequencies help achieve REM sleep. Several research studies have been conducted on binaural beats which shows their benefits. While not intended to replace any other treatment or therapy binaural beats may serve to enhance other treatments.

The language we use has an impact on our reputation and the way we feel about ourselves. It’s why using appropriate language is important in all aspects of life, especially when it comes to recovery. Sometimes, we may withhold information about our addictions for fear of the stigma it may bring. But, we must realize that being open and honest about our disease helps all people develop a deeper understanding of addiction that will open their minds to supporting more effective and compassionate treatments. The way we speak about ourselves also impacts our recovery. Language is much more important than we consider.

Recovery from substance use disorders can be challenging at any point in time, let alone during a global pandemic. Telephone appointments or support groups may not be appealing, lacking the immediacy of in-person connection, which can be so important in recovery. The stresses we’re all experiencing right now are most likely amplified for those with substance abuse and mental health disorders. This disorder in our lives may make our triggers stronger or more prevalent. Our emotional wellbeing may be suffering. Our motivation may be depleting. It’s important to find ways to cope and prevent relapse when our routines are disrupted. Recovery from substance use disorders is a perpetual process for some as they come to understand there is always a chance of relapse, whether it is immediately, months, or years after their treatment ends. Addiction is a progressive disease, and without proper support, relapse is always possible. Here are some tips to help prevent relapse if you’re not able to participate in therapy at this time:

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.