Category: Articles

Overcoming Anxiety Alcohol Free

Addiction is nothing to laugh about. Whether you were addicted to drugs or alcohol, being in recovery can be a stressful time. One of the biggest issues faced by those in recovery is dealing with the anxiety that accompanies the changes you are facing. The hardest challenge being overcoming anxiety.

Even prior to recovery, every day issues like bills, families, a job, and responsibilities probably brought on anxiety. But at that point alcohol was likely the answer to the anxiety. If you have made the choice to live addiction free, knowing how to deal with anxiety is important. Below you will find several ways to overcome anxiety without alcohol.

Scream and Shout

Talking can help relieve some anxiety, but sometimes you just need to get the stress out quickly. Do not be afraid to find a spot and scream and shout. Even though we were likely told as children not to be loud, as adults we can make the rules. If you are feeling stressed, anxious, and like you are going to explode, then let your inner warrior out by screaming and throwing a little fit. This is not and should not be directed at anyone, in fact it is best if you are alone so you can really let out those feelings.

You may feel a little weird doing this at first, but keep trying. Try screaming and shouting into a pillow if others are in the house, go outdoors and throw rocks at a lake, stomp your feet, and pound your chest, but get the anger and anxiety out. If you cry that is fine, take a few minutes to exhaust your energy. After you are finished, then gather yourself and go back to deal with the problem at hand.

Get Moving

This one may be a little obvious, but it is highly effective. If you can get out and get moving then the body will produce dopamine that will both relax you and make you feel better. Go for a jog, take a brisk walk alone, or even go for a swim. Even ten to fifteen minutes will help you relax and calm down. If anger accompanies your anxiety, then try something a bit more harsh like punching a punching bag, hitting balls at a batting cage, or even bouncing a ball on the ground. Take out frustrations on the heavy bag or on the sidewalk as you run. Your body will benefit and your mind can relax.

Get Healthy

While you may not want to lose a ton of weight and you could be pretty healthy, making some small healthy changes can actually help limit your anxiety. First, take a caffeine break. This does not mean add caffeine to your day, but remove or greatly reduce it. Caffeine can make you anxious and if you are overcoming anxiety it will make it worse. You should also not skip a meal as being hungry can make you anxious and more likely to drink. As an added bonus, give yourself a set bedtime. It may not seem like it will help, but having a set time that you hit the sack can keep anxiety at bay.

Learn to be OK with No

As your life gets back on track you may find yourself overwhelmed by things to do. To reduce your anxiety, learn that it is OK to say no. Everyone declines at some point, but the happiest people know that their time is valuable and should be spent in a way they need and deserve. Saying no does not make you a bad person, it makes you smart and much less anxious. Simply say no and walk away, you do not owe anyone an explanation.

Take Time to Play

Children are rarely anxiety ridden like many adults, so take some time to be childlike and play. Do something that makes you smile without alcohol. Sing out loud, dance to nothing, color a picture. Whatever makes you happy without alcohol, go do it.

Conclusion

Alcohol was once your coping mechanism, but there are other simple changes that can take away anxiety just as well. The best news is, these techniques are all free and can be done at any time each day. So not only are you feeling better, you are saving money and overcoming anxiety. Your body and mind will thank you for taking the time to simply relax.

CLICK HERE to get a Free Confidential Addiction Rehabilitation Assessment.

Warning Signs of Drug Use in Children

Knowing that drugs exist and may at some point enter your child’s life can be a scary thing to have to accept. The fact is, most parents want their children to stay away from drugs while they are growing up. But sometimes this is just not the case. Even if a child does start experimenting with drugs, it is highly unlikely that they will walk up and announce the fact. Most children would not even admit that they had seen drugs being used or passed around them. More or less that they had tried such a thing. This is why it is important to both keep the dialogue between yourself and your children open. Moreover, to be aware of the warning signs of drug use in children.

Warning Signs

The warning signs of drug use in children is much like that of an adult. But on a younger, age appropriate level. Things such as spending massive amounts of time alone when at home can be a sign of drug use. Though this can also be a sign of other things, such as depression. Therefore, it should not be taken as a sign alone. Another sign is a sudden change in the style of dress. This is separate from trying to find one’s own style. If your child suddenly resists requests for better grooming and hygiene, a cleaner room, or even getting a haircut, it could be a red flag. These paired with secretiveness can signal a problem, though it is not always drugs and alcohol.

If your child or teenager starts spending more time away from home, staying out late, and hiding his or her friends then there is room for concern. The same holds true if they stop talking to trusted adults or yourself and start blaming any issues on you or an invasion of privacy. While not all of these happen to all children who experiment, they are red flags that deserve further investigation and discussion.

What to Do

If you suspect or know your child is experimenting with drugs and alcohol it is not a problem that should be ignored. Start by monitoring your child’s coming and going as well as checking pockets, backpacks, and drawers. Set boundaries and curfews with enforceable consequences for breaking them. Your child may be frustrated or angry, but this is nothing compared to a lifetime of addiction. At some point they will realize that it is out of caring and concern, but this will only come as you continue to have an open conversation about drugs. Just remember to talk and listen as you have this dialogue.

Seek Help

Finally, know that your child is not immune. Addiction is no respecter of age, class, gender, or otherwise. A good family and caring parents do not shield children from the world of addiction. Prepare your child to say no and to come to you if they need help. If your child is already addicted, then seek professional help immediately. The sooner help can be found, the better chance your child has at an addiction free future.

CLICK HERE to get a Free Confidential Addiction Rehabilitation Assessment.

Why Escaping Your Old Life During Early Recovery Helps

Recovery is not getting clean and sober. Recovery is not an overnight or even a month-long process. It’s a journey that not only leaves a person clean and sober, but starts the pathway to a healthier mind, body, and soul. The pathway to recovery is different for everyone. Some may land in a jail cell and be forced to clean out. Some may choose inpatient rehab, some out patient group, and some may face an intervention. No matter where the journey starts, the goal is the same. To reset your life in a healthy way.

After Rehab

It can be extremely hard to get clean alone or even without an inpatient facility, even short term. This article will focus on those who have gone the route of rehab. Rehab facilities tend to help with the hardest part of beginning recovery, detox. This type facility will offer counseling, group, nutritional, and medical guidance that will help an individual will need. Especially in the early days. Rehab takes you away from the day to day environment that was so much a part of your personal addiction. This is in part why rehab facilities are successful.

The first three months of sobriety after rehab are by far the toughest. This is a challenging time in recovery as you move from the protected, drug free environment of a facility and back into day to day life. The majority of relapses tend to occur in this time period, so you must be prepared. You may feel strong enough to walk back into your life, but visiting the same people and places while seeing the same sights, may be triggering. Not all hope is lost, some people are successful after their first stint in rehab, but it takes some planning and work on your part.

Change Your Environment

While completely packing up and moving to a new town to start over may not be a financially possible option, but changing some daily things can be massively helpful. First, start a new routine. Staying busy will keep your mind from focusing on drugs and alcohol. This will also help you avoid dangerous triggers since you will be choosing activities that are very different from previous activities.

Throughout this busy time, it is crucial you keep in contact, preferably daily, with your support system. This also includes finding a therapist that can help you through the toughest parts of your week, one you trust and will be honest with over time. A large part of this time in recovery should be devoted to physical health. This will not only help your body continue to heal, but will improve your mindset and bring about clearer thinking. This means regular exercise and healthy eating are important.

Next, know the value of distance in recovery. Though it may seem cold, now is the time to cut out those in your life that are using or encouraged your using, completely. You must become somewhat self-centered as you focus on yourself and your life and getting them back in order. You will have to put yourself out into the world to make new friends, possibly a new living situation if drugs are present, and new hobbies. This can be overwhelming, but your life is worth the challenge.

Final Thoughts

Finally, if you do fail or if you are just starting on the journey, find a rehab in another area, state, or even country. In the early stages it is important to get away from the familiar so you can reset your life. If you are looking for an affordable quality facility DARA has places all around the world. Take the next step, you are worth it.

CLICK HERE to get a Free Confidential Addiction Rehabilitation Assessment.

Substance Abuse Treatment Program: How Can I Help My Loved One?

Addiction does not happen in a vacuum. If you have a loved one who is struggling with addiction or alcoholism then you know that friends and family are affected by the addiction as well. It can be difficult to watch a loved one fall into the pit of addiction. Especially if you have no idea how to help. Read on to learn of some ways to help your loved one battle addiction. Also, what to expect from a substance abuse treatment program.

Know the Signs

The most important way you can help a loved one is to be educated about addiction. If you know the signs and symptoms then you have a head’s up on what is happening. Too often, families are caught completely unaware of the severity of an addiction when it does come to light and are then too stressed out and worried to effectively help. While each addiction comes with unique signs and symptoms, some are pretty common to all addictions. These include developing problems at work or school, lying about substance use even with evidence to the contrary, becoming angry when asked about addiction, and even changing friend groups. Furthermore, the person may have secretive behaviors, lie, show behavioral changes, and even take part in criminal behaviors. You may also see physical changes such as weight fluctuations, poor hygiene, exhaustion, and memory issues.

You must remember that even if these signs are present or obvious, you may be met with resistance when trying to discuss the issue. Addicts can often deny a problem or become angry, avoiding confrontation. This is normal, but you must not get angry, keep trying. The road to recovery starts with a substance abuse treatment program. 

How to Help

While there are several options for helping someone with an addiction. You must first remember that you can try, but until the addict is ready to change, it is not likely that rehab or recovery will happen. This does not mean you should stop trying. However, you should be realistic in your expectations and not take relapses as a personal failure. As you start this journey with your loved one or continue the journey, try to remember these six things prior to entering a substance abuse treatment program. 

Don’t be an enabler 

While watching someone spiral out of control can be difficult and heartbreaking, you must not enable the behaviors by enabling. The person must still be responsible for themselves, their finances, and daily responsibilities. Allow them to be responsible for themselves, even if it is difficult. You can still love a person without enabling them.

Be compassionate

Make sure you are emphasizing concern and care with an understanding that the person is working on their addiction, if they are. Be willing to attend family therapy and listen when things are shared. Additionally, ask open questions and truly acknowledge what is being said.

Don’t focus on guilt

It can be hard to not blame the addict, but focusing on guilt and shame are counterproductive. Try not to judge.

Encourage health

This does not mean a focus on not using, though this is part of it. Instead, help the person to stay active physically as this will help the body heal and keep the person busy doing something other than using.

Remain positive

Addiction is a long term issue that can destroy a life and the lives around it. Stay hopeful that the addict can get help when they are ready. There is always hope.

Care for yourself

Helping a loved one deal with addiction is exhausting and frustrating at times. Make sure you take care of yourself, take a break when needed, and join a support group to help you through the tough times, while celebrating victories.

Final Thoughts

You cannot force an addict into recovery. There will be times you want to give up and sometimes you may have to remove yourself for your own health. Keep positive and take care of yourself so you can continue to help when ready. 

CLICK HERE to get a Free Confidential Addiction Rehabilitation Assessment.

The Importance of Nutrition in Recovery

As the topic of addiction is no longer as taboo as it once was, studies into what types of treatments and changes an addict needs to succeed in recovery are becoming more common. As more information is unveiled, it is becoming obvious that nutrition can play a key part in the success of recovery. This is in part due to the majority of addicts not being concerned about self-care while actively using. Also to help the body repair and rebuild itself. Having a dietician on staff for inpatient rehabs are becoming much more common to help in this area.

What’s Lost while Using

Active addiction effects every part of life. Over time the addict’s mental and physical health deteriorates. Though they may not appear so, by the time most people seek help they are malnourished. This is because drugs and alcohol not only change the appetite, but how the body absorbs food and nutrients. In addition, many will just not be concerned about food or nutrition as they chase the next high instead.

Depending on the type of substance being abused, the addict is more likely to lack particular nutrients. Where opiate users typically have low levels of B6, iron, Vitamin D, and calcium, cocaine abusers tend to be low in omega-3 fatty acids. Alcoholics are usually the most malnourished as magnesium loss due to drinking makes nutrient absorption hard. This form of malnutrition can appear as feebleness, insomnia, and anxiety, while calcium loss can lead to osteoporosis and C and K deficiencies can lead to immune system weakness. On top of all this, an addict’s body can only produce a small amount of dopamine naturally for a time after the drugs are stopped. This can lead to depression and further poor self care. This is also why good nutrition is so important.

What the Body Needs

While not all issues caused by drug use can be reversed, proper nutrition in recovery can go a long way into helping the body repair and cleanse itself. Though a customized diet can help with specific deficiencies, there are general guidelines for those who are battling addiction and trying to get clean.

More protein – Protein allows for damaged neurotransmitters to rebuild.

Less sugar/Fewer processed foods – Sweet treats and foods can lead to unsteady blood glucose. Stabilizing these levels will help with things such as depression, anxiety, and mood swings. Less processed food will also allow the liver to repair.

Healthy fats/More fiber – Fats are necessary to health. However, these should be good fats for overall health. Adding more fiber through fruits and vegetables will also help the body start to work properly and add much needed vitamins and nutrients.

Less caffeine – Sometimes the hardest for those in recovery, caffeine can throw off the body’s balance and cause anxiety and insomnia so it should be limited or avoided in early recovery.

True Recovery

If you or a loved one are ready for recovery than give DARA call. The inpatient facilities offer the help and support needed. Not just nutritionally, but for total well-being. True recovery is not just about being clean and sober. It is about restoration of mind, body, and soul.

CLICK HERE to get a Free Confidential Addiction Rehabilitation Assessment.