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January: A Time for New Beginnings

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It’s January, the first month of the year. The longest night of the year is behind us and the days are very gradually beginning to get longer. Many people think about making new beginnings or changes in January. It’s a great time to make changes because so many people are making resolutions that would be beneficial to them or to stop doing something harmful. If you have thoughts about not drinking anymore, January is a great time to quit. If you have been sober but have relapsed, January is the perfect time to recommit to sobriety.

A Great Time to Quit

If you decide to quit drinking for good during January, you will have lots of company. January is traditionally a time for new beginnings, for people to evaluate what’s working in their lives and what isn’t working. For many people, what isn’t working is drinking alcohol, so they decide to quit permanently. Other people take a month-long break from alcohol, participating in what’s known as “Dry January.” Dry January began in 2013 in the United Kingdom as part of a campaign to raise money for alcohol abuse and treatment and has since blossomed into a worldwide phenomenon. While participating in Dry January is not in and of itself a treatment for alcohol use disorder, it can be easier to give up drinking because lots of other people won’t be drinking either. Alcohol consumption is very prevalent in our society and Dry January has helped normalize sobriety and remove some of the stigma associated with not drinking.

A Great Time to Quit Again

For some people who have previously given up alcohol and then begun to drink again, January can serve as an impetus for them to recommit to sobriety and either seek treatment again or start attending a support group. According to the National Institute on Drug Abuse, between 40 and 60 percent of people who have stopped drinking alcohol or using drugs end up relapsing. Relapsing after an attempt to stop drinking or using drugs is not a failure, but because of the “chronic nature of addiction…[that] can be part of the process…Treatment of chronic diseases involves changing deeply rooted behaviors, and relapse doesn’t mean treatment has failed.” What relapse does mean is that it is time to consider treatment again and going back to a support group if you have stopped.

Tips to Make Your Decision to Quit Drinking Stick

Deciding to quit drinking is a huge first step on your path. Here are a few tips to help you stick to your decision. 

  • You don’t have to go it alone. Let friends and family members who will be supportive know what you have decided. You may be surprised by how much encouragement you receive. You may want to seek more structured support like Alcoholics Anonymous (AA) or SMART Recovery. Both have meetings around the world that are free and you will find yourself surrounded by other people who have made or are making the same decision you are.
  • Spend some time thinking about why you drink. Are you bored? Lonely? Did you recently suffer a loss and you are drinking to dull the pain? Many people use alcohol as a coping mechanism, but there are healthier coping alternatives available to you. You may want to start therapy.
  • Think about what you will say in social situations when someone offers you a drink. You could say that you have an early flight to catch, an important meeting that you need to be ready for, or a heavy-duty workout scheduled for the next morning. Or you could just smile and say, “No, thank you.” You don’t owe anyone an explanation.
  • Find something else that you like to drink. You may find that you love sparkling water with a splash of cranberry juice and a lime twist or that fixing a cup of tea when you get home from work can replace your former evening cocktail.
  • Find something else to do during the time that you used to drink. Maybe you have decided to attend AA meetings and you find that there is a great meeting that happens at happy hour. Or you may find that you love to go for a nice long run right after work.
  • You may want to make giving up alcohol part of a larger commitment to your health. Make it a priority to eat healthy, nutritious food. Cook more of your meals at home. You can control the nutrition and calories and you will save a lot of money. Make sure that you are getting seven to eight hours of sleep a night. Also, this is a perfect time to start an exercise program.

You have decided to quit drinking–congratulations! The benefits of not drinking are numerous, lots of people will join you on your journey, and January is a wonderful time to start something new that will benefit you. January is a great time to quit drinking, but the best time to stop drinking is whenever you realize that there is a problem.

If you have decided that it is time to give up alcohol–whether it’s January or July– we at Enlightened Solutions would be honored to help you on your journey of recovery. Treatment begins with a thorough assessment of your unique situation, enabling us to design an individualized plan for you. The program we offer is for the whole person, not just his or her addiction. We are licensed to treat co-occurring disorders that often accompany addiction, including major depressive disorder, post-traumatic stress disorder (PTSD), and bipolar disorder. Our program is rooted in the 12-Step philosophy and combines traditional talk therapy with a variety of holistic treatment modalities. Alternative therapies that we offer include family constellation therapy, acupuncture, chiropractic treatment, yoga, meditation, sound healing, art therapy, music therapy, equine therapy, and horticultural therapy. We are located in New Jersey, near the southern shore. For help in overcoming your addiction, please call us at (833) 801-5483.

The Role That Bubble Baths (and Other Forms of Self-Care) Play in Recovery

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Did you have a bad day at work? Was traffic a nightmare on your way home? Did you argue with your spouse or significant other? Are you tempted to forget about your recovery and pour yourself a drink? Or maybe you had a fabulous day and are looking for a recovery friendly celebration. Either way, run yourself a bubble bath!  Enjoying a bubble bath may sound trivial in the face of addiction recovery, but a nice warm bath can be helpful in maintaining your chosen sober lifestyle. Why? A soak in the tub is an example of self-care.

January 8 is officially National Bubble Bath Day. The bubbles on top of the bathwater act as insulation and keep the water warmer for a longer period of time. If you have a cold or the flu a nice, steamy bath can help relieve nasal and chest congestion. If you’ve had a strenuous workout a soak in the tub can relieve sore muscles. A nice bath also helps to relieve stress and can make falling asleep at bedtime easier.

Why Is Self-Care Important in Recovery?

Self-care plays an important role in recovery because an active addiction can lead to self-neglect– lack of exercise, poor diet, increased stress, etc. Many people who are struggling with addiction turn to drugs or alcohol as a way of coping with stress, boredom, or strong negative emotions. It’s a maladaptive coping mechanism, in that the drugs or alcohol helped- until they didn’t. An important part of recovery is finding healthy ways to cope with negative emotions, as well as healthier ways to celebrate. Making time to take care of yourself isn’t selfish; it is akin to putting on your own oxygen mask first when the cabin pressure drops in the aircraft before you help other people with their oxygen masks. Taking care of yourself helps you in your recovery and in maintaining sobriety.

Many people begin their journey of recovery because they want to start living to their fullest potential. Part of that involves taking care of your body and paying attention to your diet, your sleep, and exercise.

Foods to Avoid- and to Eat

Eat nutritious food. Most people who are struggling with a serious addiction either make poor food choices from a nutritional standpoint or lose interest in eating and fail to consume enough calories. Avoid or reduce your intake of processed food, refined grains, sugary beverages, and artificial sweeteners. Instead, nutritionists recommend that whenever possible you eat whole foods, which is defined as foods that are “not processed or modified from its original form” (U.S. News and World Report, “You’re In Recovery, What Should You Eat,” December 3, 2018), organic food, or locally grown foods.

“Sleep That Knits up the Ravell’d Sleeve of Care”

Playwright William Shakespeare was right when he wrote about the importance of sleep in Macbeth, calling sleep “sore labour’s bath, Balm of hurt minds.”  Drug and alcohol abuse interferes with good sleep which is problematic because sleep restores your brain and your body. Adequate rest (seven or eight hours for most adults) helps with learning and recalling new information, solving problems, focusing on tasks, making decisions, and creating. While you are asleep, your heart and blood vessels are repaired. Sleep problems have been connected with heart disease, kidney disease, high blood pressure, diabetes, stroke, and obesity. Enlightened Solutions’ blog on Beating Insomnia During Addiction Recovery offers helpful tips to improve sleep. Avoid blue light (light emitted from television and computer screens) an hour before bedtime. If you have trouble sleeping, reserve your bedroom for sleep and sex. Keep your bedroom tidy. Set the temperature between 60 and 70 degrees. According to the National Sleep Foundation, that temperature range is the most conducive to sleep. Consider wearing an eye mask and earplugs to eliminate distractions. Reduce stress at night by writing in a journal, practicing mindful breathing, or meditating. If you need additional help to get to sleep, try natural sleep aids like melatonin, tryptophan, or GABA.

Exercise: Good for Your Body and Your Mind

Regular exercise is good for everyone (assuming there are no medical issues that would preclude exercise) and especially for those in recovery. Regular exercise can reduce the incidence of heart disease, high blood pressure, diabetes, arthritis, obesity, and other health problems. In terms of the mental and emotional benefits, spending 30 minutes engaged in aerobic exercise (like walking, running, swimming, cycling, dancing) will improve sleep, reduce stress, increase mental alertness, and improve mood overall. Exercise also leads to greater self-confidence and more social interaction.

For people in recovery, participating in a fitness program of some sort is very important for a number of reasons. A regular exercise program can provide structure for the day and fills some of the time that used to be spent drinking or using drugs. Exercise can distract you from cravings and can alleviate boredom. For these reasons and others, many treatment centers include exercise and fitness as part of their programs.

Proper nutrition, restful sleep, and exercise (and bubble baths) are all examples of self-care and are important to you in your journey of recovery.

At Enlightened Solutions, we do far more than help our clients reach sobriety–we equip them with the life skills and self-care techniques they need to maintain sobriety as part of the healthy lifestyle they have embraced. Our clients have the opportunity to learn to prepare organic meals from produce that they have helped to grow on our farm. Here at Enlightened Solutions, we offer our clients a variety of fitness options and teach relaxation techniques that will lead to more restful sleep. We are located on the New Jersey shore and we offer alternative therapies to complement the one-on-one and group counseling that we provide. The therapies that we offer include art and music therapy, yoga and meditation, acupuncture, chiropractic treatment, and family constellation therapy. Every client has a treatment program developed specifically for them. If you or a family member are tired of addiction and are ready to break free, call us at (833) 801-5483.

The Power of Volunteering in Recovery

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Action precedes motivation. Fake it till you make it. Just do it.

These sayings all point to the power of action–of doing something–whether you feel like it or not. Have you ever had a project looming on the horizon that seemed insurmountable? Did you build it up into a huge thing in your head? Were you afraid to start? Once you did start, did you wonder why you had waited so long to do it?

Are you waiting for the motivation to start an exercise routine? Most fitness experts will tell you that if you wait until you are motivated to work out, you will wait a long, long time. Once you do begin working out, you may wonder why it took you so long to start.

How does this apply to recovering from addiction or coping with depression? Simple. Treatment plans for both issues encourage volunteering or doing service work, whether you feel ready or not.

Depression and Volunteering

An article published in Psychology Today in 2016 discussed the value of volunteering when you are depressed and described the benefits to you. When you are depressed, the last thing you want to do is get up and volunteer. Just getting out of bed can seem like an enormous effort. But if you get up, take a shower, dress in something presentable, and show up, you may very well feel better.

When you are volunteering, you are committing to be at a certain place at a certain time and perform a task, whether it is picking up trash on the beach, walking dogs at a shelter, or leading tours through a museum. You are accountable to the organization and they are depending on you.

When you volunteer, you will gain a sense of purpose and accomplishment. You will feel needed and appreciated, you can learn new skills, and develop new relationships with people. Volunteering gives you the opportunity to think about something other than your situation and someone other than yourself and can make your own problems seem more manageable. 

Being with people is also important when dealing with depression. When you are depressed, you may have a tendency to isolate yourself, which can make your depression worse. Being with other people can make you feel better.

Volunteering or Service Work and Addiction Recovery

Volunteering and being of service to others is a part of most recovery programs, including 12-Step programs. Being of service in Alcoholics Anonymous (AA) or Narcotics Anonymous (NA)–or any of the other groups patterned after these–can be something as simple as coming 15 minutes early to set up chairs, serving as a facilitator for your meeting, or serving in the larger organization. SMART Recovery also relies on volunteers to serve as meeting hosts and facilitators both in-person and online and uses volunteers to manage message boards and chat rooms.

There are many benefits to service work during your recovery. Performing acts of service for your AA group gives you a way to make amends. You may have hurt some people while you were drinking or using, and helping with your meeting gives you a practical way to be of service–not necessarily to the people you hurt, but to other people. It’s a way of “paying it forward.” Doing volunteer work forges bonds with other people in the group you are working for. If you are volunteering in your 12-Step or SMART Recovery meeting, serving as a volunteer means that you have made a commitment beyond just attending the meeting and can keep you going to meetings even when you don’t feel like it. In addition, volunteering can keep you in the right mindset and keeps you busy in a meaningful way.

The Science of Doing Good

We know that volunteer work helps the organization, but doing service work can also improve the physical and mental health of the volunteer. When you do something for someone else, you have an increased level of oxytocin in your system. This has been shown to increase self-esteem and optimism. Also, higher levels of oxytocin are connected to lower blood pressure and overall improved cardiovascular health. Levels of serotonin are also increased by volunteering, which improves sleep and reduces depression and anxiety. Endorphin levels are boosted, which reduces the sensations of pain and decreases anxiety. Finally, cortisol levels are lowered which results in less stress, which in turn leads to better overall health and is thought to slow the aging process.

Tips to Get Started

If you are in recovery or struggling with depression, finding a volunteer outlet will do you a lot of good. Start out slowly: volunteer to spend two hours a week stuffing envelopes for a non-profit organization in your area or make coffee for your AA meeting. Gradually increase the time that you spend volunteering or take on a different volunteer role. 

The opportunities for volunteering are endless. Find an organization that uses volunteer help and get involved. You’ll be glad you did.

The physical and mental health benefits of performing volunteer or service work are numerous and well-documented. Because of this, many opportunities to be of service are incorporated into the treatment offered at Enlightened Solutions, a substance abuse treatment center located on the New Jersey shore. Patients there work together to maintain the facility and have the opportunity to work on the center’s organic farm, which provides much of the food that they then use to prepare meals. Enlightened Solutions focuses on treating the whole person, not just the addiction, and develops a unique treatment program for each patient based on their needs and their goals for recovery. In addition to psychotherapy, the center offers many holistic treatment modalities including music and art therapy, yoga and meditation, sound therapy, equine therapy, acupuncture and chiropractic work, and family constellation therapy. If you are ready to be free from addiction, call (833) 801-5483.

The Positive Aspects of Stopping Drinking

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Whether you give up drinking for a week, a month, or forever, you will notice tremendous benefits in many areas of your life.

Many people “dry out” in January, and some people decide to make it a permanent choice based on how much better they feel sober. If you have been drinking heavily for an extended period of time, going “cold turkey” can be dangerous and potentially fatal. Consult with your doctor, who may recommend that you quit drinking with medical supervision.

While giving up alcohol can be challenging, many people who do stop drinking find that what they gain in time, money, and health make it very worthwhile. 

Your Wallet and Calendar Will Thank You

It’s no secret that alcohol is expensive, especially if you drink in bars and restaurants. Alcohol has a high mark-up; when you order a $9 glass of wine at a bar or restaurant, you could probably buy the entire bottle at a store for $12. If you are in the habit of stopping in for a drink on your way home from work for two glasses of wine, at $9 per glass, you would spend $90 a week on your wine, not including tax and tip. Add to that you may want to have an appetizer with that wine, which adds to your bill. If you are drinking, you may wisely decide to leave your car in the parking lot and take a Lyft or Uber home, which is an additional cost. And if you were to shop after your two glasses of wine, you may find that your judgment is slightly impaired and that you make purchases that you shouldn’t.

If you stop drinking for a month, for example, you may find that you have more time. If you cut out your Happy Hour habit, you will gain back an hour or two every day that you can use to do something else, quite possibly something that you enjoy more or that is better for you. You will also gain back the time that you spend feeling a little bit under the influence and perhaps tired. If you used to overindulge occasionally, you will now not spend that time recovering from drinking too much the night before.

Your Body Will Thank You

The physical benefits of giving up alcohol are numerous. If you stop drinking, you may find that you lose weight for several reasons. Alcohol is often referred to as “empty” calories, meaning that alcoholic beverages have calories but provide very little nutrition. A twelve-ounce serving of beer has approximately 150 calories and a glass of wine has 120 calories on average. Drinks made with fruit juice or soda typically have more calories. Some people enjoy eating when they are drinking, which adds additional calories, and the food choices that people make when drinking aren’t always the best. Additionally, your body can’t store the calories from alcohol for later. This means that the alcohol calories get used first, so your body might not get around to using the calories from the nachos you ate, never mind the excess that your body has stored as fat.

If you stop drinking you may find that you sleep better. When you are drinking, you may fall asleep easily but find that you wake up during the night. This can interrupt your REM sleep, which leaves your brain sleep deprived. REM cycles of sleep restore your brain. Alcohol can also increase your risk of having sleep apnea, which is more frequent-than-normal pauses in breathing while asleep, or shallow breathing. Sleep apnea can leave you feeling tired during the day and can lead to serious health problems, including heart disease.

Other physical benefits of not drinking include being less accident-prone, improving your digestion, strengthening your immune system, feeling more energetic, staying more hydrated, and having better-looking skin.

Your Brain Will Thank You

The mental benefits of not drinking are numerous. After you stop drinking you may find that you are thinking more clearly, that it’s easier to concentrate and focus, and that your memory improves. If you have issues with anxiety or depression you may find that those conditions improve when you give up drinking. You may also find that your relationships are better and that you feel much more “present” in your life. It may become easier for you to make genuine connections with people. 

If you are ready to embrace a life free of drugs or alcohol and the many benefits associated with a sober lifestyle, the staff at Enlightened Solutions is ready to help you. Enlightened Solutions is located on the south New Jersey shore and is a licensed co-occurring treatment center, meaning that in addition to addiction they can treat the mental health issues that often occur with substance abuse. The staff at Enlightened Solutions develops an individual treatment plan for each patient based on their needs and their goals for recovery. The programs are rooted in the 12-Step philosophy and include traditional talk therapy as well as a range of holistic treatment modalities, including family constellation therapy, art and music therapy, acupuncture and chiropractic treatment, massage, art and music therapy, and equine therapy. If you are looking for treatment for drug or alcohol abuse call Enlightened Solutions at (833) 801-5483 today.

Exploring the Relationship Between Addiction and Trauma

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When we hear the word “trauma,” many of us think of a soldier returning from combat duty and suffering from Post Traumatic Stress Disorder (PTSD). But trauma doesn’t only come from experiences in military service. Trauma can come from myriad events, including being the victim of, or witness to, violent crime; experiencing physical, sexual, or emotional abuse; developing a serious illness or chronic health condition; sustaining a serious injury; being in a car accident, or losing a loved one. In addition, a person doesn’t have to meet all the clinical criteria of PTSD to be suffering from trauma.

In thinking about trauma, it’s important to understand that everyone has a unique experience with trauma–what causes PTSD in one person may barely cause a reaction in another. For example, two women are in car accidents. Both sustain non-life-threatening injuries, and the cars are totaled. The first woman recovers from her injuries, gets another car, and goes on with her life. The second woman recovers from her physical injuries, gets another car, but develops PTSD. Every time she gets behind the wheel of a car, she experiences debilitating panic attacks. It is three years before she can confidently drive. This example serves as a reminder that every person is unique and experiences life’s events differently. Trauma is trauma, no matter how big or small the originating event may seem to others. If people are made to feel like they are “overreacting,” or that they need to “just get over it,” they may feel ashamed and may not seek out the psychological help that they need.

What Are The Symptoms of PTSD?

The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-V), outlines the types of symptoms that a person suffering from PTSD may exhibit. As explained by staff at Enlightened Solutions, these symptoms are grouped into four categories:

  • Intrusive symptoms–including flashbacks, nightmares, intrusive thoughts, bodily sensations;
  • Avoidance symptoms–attempts to avoid thoughts, conversations, people, places, sounds, situations, or images that remind the person with PTSD of the trauma;
  • Negative cognition or mood symptoms–depression, anxiety, low self-esteem, shame, blame, anger, horror, negative thoughts, dissociative symptoms, fuzzy memory of the events, lack of positive emotions; and
  • Altered reactions–irritability, hypervigilance (always feeling “on edge”), aggressive behavior, self-destructive behavior, difficulty with interpersonal relationships, poor concentration, poor sleep.

Addiction–A Symptom of Trauma?

Trauma frequently leads to alcohol or drug addiction. Many mental health care professionals have indicated that trauma can be an indicator of addiction. In a report published by the International Society for Traumatic Stress Studies (ISTSS), 75% of people who have experienced abuse or violence report that they have issues with alcohol abuse. Thirty-three percent of people studied who reported symptoms associated with trauma as a result of an accident, illness, or disaster indicate that they have problems with alcohol. Nearly 80% of veterans who served in the Vietnam War who are treated for PTSD also have alcohol use disorder. Women who have experienced trauma-inducing life events have a greater chance of developing alcohol use disorder than women who have not experienced traumatic events. Adolescents who have been sexually assaulted are four times more likely to abuse alcohol than their peers, more than four times more likely to abuse marijuana, and nine times more likely to abuse other drugs.

Treatments for Trauma

If a person is in treatment for substance use disorder, any underlying trauma must be considered and addressed in order for the person to fully recover. If trauma is not addressed, the person is particularly vulnerable to relapse. According to information published on the Mayo Clinic’s website, part of the treatment for trauma is psychotherapy, also referred to as talk therapy and can include cognitive behavioral therapy, exposure therapy, and eye movement desensitization and reprocessing (EMDR). Cognitive therapy is used to help patients recognize the ways of thinking, or cognitive patterns, that are keeping them rooted in the trauma. In exposure therapy, patients are exposed to the situations or memories that they find frightening in a safe manner, sometimes using virtual reality programs. EMDR combines exposure therapy with guided eye movements to help patients process traumatic events.

Alternative or complementary therapies can be especially helpful in treatment for people who have experienced trauma, particularly modalities that involve the body as well as the mind. It is said that the body can store memories much like the brain does, but without the context that the brain provides. Treatment that uses the body in some way, like equine therapy, acupuncture, or yoga and meditation, can help to access memories that may be deeply buried and can help people to integrate their minds and bodies.

At Enlightened Solutions, we understand that unprocessed trauma may be at the root of substance use disorder for our patients and we work with them to address trauma, as well as mental health issues that may underlie their addictive behaviors. Enlightened Solutions offers healing for the whole patient, not just their addiction. We develop a treatment program for each patient based on their needs as well as their goals for therapy. Our program is rooted in the 12-Step philosophy and combines traditional talk therapy with a range of holistic treatment modalities. Alternative therapies that we offer include family constellation therapy, acupuncture and chiropractic treatment, yoga and meditation, sound healing, art therapy, music therapy, equine therapy, and horticultural therapy. We are located on the southern shore of New Jersey. If you or someone you love is struggling with an addiction to drugs or alcohol and seeking compassionate healing in a soothing environment, call us at (833) 801-5483.

 

The Role of Complementary and Alternative Therapies in Treating Substance Abuse

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Addiction to drugs or alcohol is a disorder that affects the entire person–body, mind, and spirit. Because of this, the needs of the whole person must be considered for a treatment to be effective. It isn’t enough to treat the addiction and ignore the underlying depression or other mental health disorders.

Drug and alcohol treatment centers all offer therapy. Psychotherapy, sometimes referred to as talk therapy, can be offered individually, in a group setting, or both. The therapy frequently focuses on providing the patient with coping strategies that don’t involve using drugs or alcohol, tools to maintain their sobriety, and education about drugs and alcohol. In the past, therapy was frequently limited to behavioral issues.

Many treatment facilities now go further and work to address mental health issues or unresolved trauma that may be underneath the addiction. Many treatment centers also offer complementary and alternative therapies that complement talk therapy.

What Is Alternative or Complementary Treatment?

Merriam-Webster defines alternative medicine as “systems of healing or treating disease…that is not included in the traditional medical curricula of the U.S. and Britain.” When talking about mental health issues and recovery from substance abuse, alternative therapies include treatments ranging from yoga to equine therapy to diet and nutrition. Using alternative therapies gives clinicians more ways to help people suffering from mental health and substance abuse issues–another way to get to the root of the problem.

Alternative therapies are particularly helpful for people who have suffered from a trauma of one sort or another. The body is said to store memories just like the brain does, but the body cannot provide context for a memory. Alternative therapies, particularly those that make use of activities, like art and music therapy, or yoga and meditation, help people recovering from addiction to integrate their minds and bodies.

Alternative or Complementary Modalities That Rely on Touch

Facilities now use many different alternative modalities in treatment programs for patients. Massage therapy, acupuncture, and chiropractic care are three treatment modalities that rely on touch and support the recovery process.

Massage therapists are trained to use touch to reduce pain and stress. As tension in our bodies is released, our minds relax and we are better able to cope with the stress of everyday life. 

Acupuncture is an example of traditional alternative medicine that has been practiced for centuries. Acupuncture is used in recovery treatment to reduce stress and cravings, help with relaxation and sleep issues, lessen mood swings, promote energy, and calm emotional trauma. Chiropractic practitioners work to align the spine. This helps to restore balance in the body that has been harmed by addiction. As the range of motion is increased in the spine and adjacent muscles, tension and stress are reduced. Chiropractic care alleviates pain in many areas of the body and like massage therapy and acupuncture, supports recovery.

Meditation and Yoga

Meditation and yoga are frequently discussed together, perhaps because yoga classes frequently end with a guided meditation. The word “yoga” means “to yoke” and the goal of yoga is to yoke your mind and your body. Yoga lowers stress, reduces pain, reduces anxiety and depression, all of which can lessen a person’s impulse to self-medicate with drugs or alcohol. Yoga lowers the level of two hormones associated with stress, cortisol and adrenaline, and increases levels of gamma-aminobutyric acid (GABA). GABA is a neurotransmitter associated with overall feelings of wellness and tends to be found at lower levels in people suffering from addiction and co-occurring disorders. 

There are many techniques for meditation and many articles have been written about the physical and mental benefits of meditation. Bear in mind, however, that meditation is not a replacement for therapy when coping with addiction or mental health issues, but it is a powerful addition to conventional treatment. Meditation is a way of becoming more aware of the present. Its benefits include stress reduction, increased self-awareness, and an improved ability to focus.

The Role of Diet in Recovery

Several treatment modalities focus on the role of diet and nutrition in recovery, including the use of dietary supplements, herbal medicine, and overall good nutrition. At Enlightened Solutions, all patients receive education in nutrition and wellness, and many patients elect to learn healthy cooking techniques using fresh, organic ingredients, many of them grown on Enlightened Solution’s farm.

Healing Through Energy Work

Many people recovering from addiction to drugs or alcohol have found help through energy work, in which energy from outside the patient is used to aid in healing. Reiki is one type of energy work that has been used successfully to treat patients recovering from addiction. Reiki as it is known today was developed in Japan in the 1920s by a Buddhist monk and brought to the West in the 1980s. In addition to addiction, Reiki has been used to treat cancer, heart disease, anxiety, depression, and infertility.

Experiential Therapies

In experiential therapies, the client focuses on doing certain activities, and through the experience begins to explore their feelings, including anger, hurt, and shame. These therapies include art, music, and equine therapy, all of which are used successfully in drug and alcohol recovery. In art therapy, the patient will work on a piece of art–a painting, drawing, sculpture, collage, or any other medium. Afterward, the therapist encourages the patient to think about the psychological and emotional aspects of their piece. Art therapy is a tool to help patients access and process their feelings.

Music therapy is very similar but uses music instead of visual arts. According to an article on the National Alliance on Mental Illness website, four major types of musical intervention are employed: lyric analysis, improvisational music playing, active music listening, and songwriting. Music therapy is a way for patients to reach emotions that have been buried under drug or alcohol abuse. Music therapy also decreases stress, lowers blood pressure, and improves sleep.

Because of the strong bond between horses and humans, equine therapy is also offered at some treatment facilities. Depending on the facility, equine therapy can include different activities. Some activities focus on caring for the animals, others focus on riding, and sometimes the activities focus on both caring and riding. Because horses sense the emotions of the people around them, horses can help people identify their feelings which is helpful because people recovering from addictions have often suppressed their feelings. Working with horses can also give people in recovery a sense of purpose.

Alternative treatment modalities aid in treating the whole patient, not just their addiction. These treatments can have powerful mental and physical benefits and enable the patient to heal on a physical, emotional, and spiritual level.

An addiction recovery treatment plan must address the needs of the whole person–mind, body, and spirit–not just their addictive behavior. In addition to traditional talk therapy and support groups, alternative treatment modalities can play a powerful role in treating the whole person. At Enlightened Solutions, we focus on treating the whole person and use a multidisciplinary approach to develop a custom treatment program for each patient. We offer treatment for a wide variety of substance dependencies as well as mental health disorders that can co-occur with substance abuse. In addition to talk therapy, we offer holistic treatment including yoga and meditation classes, acupuncture and chiropractic care, art and music therapy, and equine therapy. Our life skills component includes thorough education in nutrition and wellness. We are located on New Jersey’s southern shore and are rooted in the 12-Step philosophy. If you or someone you love is ready to break free from substance abuse, call us at (833) 801-5483.

 

It’s the Most Wonderful Time of the Year–Or Is It?

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“It’s the most wonderful time of the year

There’ll be much mistletoeing

And hearts will be glowing when loved ones are near

It’s the most wonderful time of the year.”

This upbeat holiday song, first performed by Andy Williams in 1963, conjures up images of happy couples and families gathered together to celebrate. But for some people and for many reasons, the holidays can be a very difficult time. If you find yourself feeling depressed or anxious during the holidays, you aren’t alone.

The Trappings of the Holidays

The holidays are filled with activity. We shop for presents, we wrap them, and we ship them, hoping that we have found the perfect gift for everyone on our list. We send cards and letters to friends and family near and far.  We decorate our homes, we bake, we go to parties and concerts, and we travel to be with our families. We cook elaborate holiday meals. All of this activity can be a lot of fun, but it can also be a lot of work. This activity gets dropped on top of our normal lives and can cause stress and anxiety. All of this activity costs money as well. If you have already been struggling with money issues, the added costs associated with the holidays can add to your stress level. The prospect of the holidays may fill you with anxiety as you try to stretch your budget to include gifts for loved ones. If you have children you may feel guilty and sad at the prospect of not being able to get your children everything on their list to Santa.

Changes this Year Because of COVID-19

COVID-19 will bring changes to the holidays this year. Most of the usual holiday performances have been canceled or reconfigured to be presented virtually. Due to health considerations, you may not be able to travel to be with family this holiday season, or it might not be safe to see your grandparents. Your family may decide to hold a smaller event this year, perhaps limited to people in the local area, and connect with other family and friends virtually. Whatever your family decides, it is important to realize that the holiday may look and feel different this year and to acknowledge and process the emotions that you may have surrounding the changes to holiday traditions.

Relationships and Family Issues

During the holidays, we are encouraged to spend time with loved ones–friends, partners, and family. If you are not in a relationship, the holidays can feel especially lonely as the media bombards us with images of happy couples at festive gatherings. If you are divorced with children, holidays can be logistically complicated as children are shuttled from gathering to gathering. Any issues you may have with your family can bubble up to the surface. If you are not able to be with your family, you may feel a sense of loss and loneliness. If you have suffered the loss of a loved one, you may feel the loss acutely during the holidays. “Firsts” are difficult–the first Christmas, New Year’s, birthday–after the death of a loved one. Even if the death occurred a number of years ago, you may find that you remember the loss more at a time when there is so much emphasis on family and relationships.

Mental Health and Substance Abuse Issues

If you struggle with depression or other mental health issues or have issues with substance abuse, the holidays can be a particularly difficult time. The additional demands placed on our time and resources lead to stress, which in turn can cause feelings of anxiety and sadness which can exacerbate mental health issues. Also, if you are a person who tends to use drugs or alcohol to cope with difficult emotions, you may find yourself drinking or using more. If you have chosen a sober lifestyle, the stress of the holidays, and the prevalence of alcohol at holiday events may make it more challenging to remain sober.

Tips to Cope With the Holidays

Although the holidays can be difficult, here are some tips and techniques that can make the holidays more manageable.

  • Say no to some invitations. You don’t have to go to every event you are invited to.
  • Make time for self-care.
  • Make sure that you are eating well and exercising regularly.
  • Set a budget. If you are part of a large extended family, suggest that gift-giving be limited to children or draw names for a gift exchange. Or follow the example of the British royal family and exchange gag gifts!
  • Do something for someone else. Volunteer with an organization, help a neighbor or do something kind for a stranger. You will feel better.
  • Most importantly, acknowledge your feelings. Talk to someone who will listen without judgment or write in a journal. Find a safe outlet for your emotions, rather than bottling them up inside.

If at any time during the holiday season your feelings seem unmanageable, remember that it’s okay to ask for help. 

At Enlightened Solutions, we understand that the holidays can be a difficult time for people who struggle with mental health and substance abuse issues. We have programs that can help those who are struggling with mental health challenges and addiction to drugs or alcohol. We are a licensed co-occurring treatment center, which means that we offer treatment for the mental health issues that very often are at the root of addictive behaviors. We are located on New Jersey’s southern shore, rooted in the 12-Step philosophy, and offer many alternative therapies to complement the more traditional talk therapy. Alternative therapies we offer include sound healing, yoga, acupuncture, chiropractic treatment, reiki, art, and music therapy, horticultural therapy, and equine therapy. We offer each client a customized treatment plan based on their needs, drawing from these therapeutic treatment modalities. If you are struggling with an addiction and are ready to begin your recovery journey, call us at (833) 801-5483.

 

Is It Safe to Go to Rehab During the COVID-19 Pandemic?

Written by enlightened solutions on . Posted in Recovery, Uncategorized. Leave a Comment

If you or someone you know is contemplating treatment for drug or alcohol abuse, you may be wondering if it’s safe to do so during the COVID-19 pandemic. The answer is yes, treatment facilities are taking numerous precautions to ensure the safety of their patients and staff members. In fact, it may be a really good time to seek treatment.

A Booming Business

According to experts, more people are turning to drugs and alcohol to cope with the stresses brought about by COVID-19. People are planning quarantine cocktail parties and Zoom Happy  Hours. Friends have raised a glass to each other via FaceTime. According to a piece that ran on Morning Edition on National Public Radio (NPR) on September 11, 2020, alcohol sales have been an economic bright spot during the pandemic. Alcohol sales outside of bars and restaurants are up 24 percent over this time last year, and restaurants have been allowed to sell alcohol with take-out food orders. Drizly, an app-based alcohol home delivery service, raised $50 million in August to expand its operations, and a company spokesperson said that sales are up 350 percent over this time last year.

This boom in alcohol sales worries Dr. Lorenzo Leggio, who is a researcher with the National Institute on Alcohol Abuse and Alcoholism. Leggio says that because alcohol is more socially acceptable than other drugs, consuming excessive amounts of alcohol seems less risky to people than street drugs (although the use of opioids, meth, and cocaine has also increased). Another point of concern is that, according to Leggio, alcohol-related illnesses kill 88,000 Americans per year, which is more than all drug overdoses combined for the same time period. People who drink excessive amounts of alcohol have an increased risk of respiratory infections and an increased risk of complications from those infections. Additionally, there is concern that after the pandemic ends, that pattern of excess drinking may continue.

What Precautions Are Treatment Facilities Taking?

Drug and alcohol treatment centers are considered essential services and so have not been required to shut down during the pandemic. In fact, as more people turn to drugs and alcohol as a coping mechanism during the pandemic, treatment centers are more needed than ever as people struggle with addiction and other mental health issues.

At many treatment facilities, health precautions begin before a patient is even admitted. Perspective clients are screened for risk factors, frequently through a questionnaire that asks if they have traveled outside the United States recently; if they have passed through an airport; if they have had a cough, fever, or shortness of breath in the past seven days; if they have experienced a loss of taste or smell; and if they have been in contact with anyone who is or may be COVID-19 positive. Many treatment centers check the temperature with a forehead thermometer of anyone entering the facility. If their temperature is higher than 100.4 degrees, they will not be allowed to enter. 

Disinfectant wipes, masks, and gloves are available for everyone in the facilities, staff, and patients alike. Cleaning and disinfecting routines have been heightened, with high-touch surfaces being disinfected frequently throughout the day. Masks must be worn when in common areas. Social distancing is enforced, and handshakes, hugs, and the like are not allowed. Many facilities are prohibiting visitors and visits off-site have been scaled back.

Treatment facilities have also developed protocols to follow if a patient should become ill with COVID-19 while in treatment. Clients in an out-patient program would need to return home and participate in their various therapies via Telehealth services or a Zoom meeting or some other remote access modality. They would be required to contact their primary care physician or go to urgent care. They would need to be free of a fever for 72 hours and be cleared by their doctor before returning to the program. Clients in a residential program who become ill with COVID-19 may be quarantined in their residence, sent home and offered Telehealth services, or taken to a local hospital if their medical situation warrants that level of care.

As in many other organizations, many staff members at treatment centers can work remotely and are doing so. Whenever possible, group and individual therapy sessions are being conducted through telemedicine. If groups meet in person, social distancing guidelines are being observed. Some treatment centers that offer residential care are limiting off-site visits for clients to medical appointments.

Treatment Facilities May Offer More Precautions from COVID-19 than “Civilian” Life

Some experts feel that, for a person addicted to drugs or alcohol, a treatment facility may provide more protection from COVID-19 than they would have in their day-to-day life because they will be in a controlled environment. People struggling with addiction won’t be abusing drugs or alcohol and engaging in risky behaviors that frequently coincide with substance abuse. If you are or someone you love is considering entering a treatment program, don’t let COVID-19 deter you.

As the COVID-19 pandemic continues, more people are turning to drugs and alcohol to cope with the stress as the world grapples with this illness. Alcohol sales, excluding bars and restaurants, are up 24% when compared with the same time period in the previous year. Some experts worry that people are drinking to excess to ease the stress and boredom from the pandemic. While not all of this excess will result in addiction, some will. There is concern that when the pandemic ends, the excessive alcohol consumption will continue. At the same time, there is concern about whether or not it is safe to enter a treatment program during the pandemic. Rest assured that treatment facilities like Enlightened Solutions, located on the New Jersey shore, are monitoring the pandemic closely and taking precautions to safeguard the health of clients, staff members, families, and the greater community. If you or a loved one is concerned about drug or alcohol use, call (833) 801-5483.

 

Can Animals Be Therapists?

Written by enlightened solutions on . Posted in Addiction, Recovery, Uncategorized. Leave a Comment

It is said that man’s best friend is a dog. Can a dog also be man’s best therapist?

Anyone who loves animals knows how nice it is to come home to a dog who’s glad to see you, particularly after a bad day: to stroke a cat’s fur and listen to the kitty purr; to cuddle a nice, soft bunny; to saddle up a horse and go for a ride, or even to watch fish swimming placidly in their aquarium. All of these actions contribute to a sense of calm and well-being.

While a beloved pet will never take the place of a trained therapist, spending time with an animal provides both physical and mental health benefits that can aid in recovery.

Benefits of Having a Pet or Spending Time With Animals

According to an article that was published on the National Institutes of Health (NIH) website, owning a pet can decrease stress, improve a person’s overall cardiovascular health, and can decrease the levels of cortisol (a stress hormone) circulating in a person’s system and increase the levels of oxytocin. Decreasing the levels of cortisol can lower blood pressure, prevent weight gain, boost energy levels, improve brain function, and strengthen the immune system. Increased levels of oxytocin contribute to the ability to form connections. A study conducted by the Federation Cynologique Internationale suggests that children who have pets in their homes develop stronger immune systems than do children in homes without pets.

An article in Psychology Today says that spending time with animals can be beneficial to people diagnosed with major depressive disorder, schizophrenia, and substance use disorder. Spending time with animals can contribute to feelings of calmness, comfort, and safety, and forming a bond with an animal can help people develop better self-esteem, improve their ability to trust and form connections, and improve socialization and communication skills. A study of adolescents with type 1 diabetes demonstrated that taking care of fish correlated to the teens better managing their diabetes.

Having a pet also lowers your cholesterol level, decreases triglycerides (fats carried in the blood), decreases feelings of loneliness, increases your opportunities to get exercise and spend time outdoors, and makes it easier to form connections with other people. If you have a tendency to isolate because of depression or feelings of shame surrounding addiction, having a dog can be a great way to get out of your head, get out of the house, and meet some other people.

If pet ownership isn’t a possibility, perhaps because you rent in a place that doesn’t allow animals, you are in college and live in a dorm, or you or someone in your household is allergic to animals, you can still have some of the benefits of being around animals. Go to a pet store and spend some time watching the animals there. If your area has an aquarium, zoo, or living museum, pay them a visit. Volunteer at an animal shelter or an animal rescue society. Find work as a dog walker or take care of people’s pets when they travel. 

Animals in Medical and Other Settings

Because of the mental and health benefits that spending time with animals brings to people, animals are used in more formal settings as well. This idea is not new. An article on animal-assisted therapy (AAT) published on the Alliance of Therapy Dogs website says that the ancient Greeks used companion animals to help people with physical and mental illnesses. Hippocrates, the Greek doctor considered to be the founder of medicine, thought that there was great therapeutic value in horseback riding. In the 1960s, child psychologist Boris Levinson is considered to be the father of AAT. Levinson began bringing his dog, Jingles, to work with him and found that when he did so that the children’s therapy sessions were more productive. Children were more at ease and communicative when Jingles was in the session. 

Now therapy dogs (typically well-trained pets) make the rounds at some selected hospitals, nursing homes, hospice facilities, addiction treatment centers, and prisons. According to an article published by the Mayo Clinic, the use of therapy dogs can “significantly reduce pain, anxiety, depression, and fatigue in people with a range of health problems.” These health problems include children undergoing dental procedures, cancer patients receiving treatment, patients with dementia, and veterans with post-traumatic stress disorder (PTSD). Prisons use therapy dogs to “reduce violence and anti-social behaviors, cases of suicide, and drug addiction.”

Some airports now use therapy dogs as well, which was implemented after 9/11. According to Vane Airport Media, Inc., as of 2018, 58 airports in the United States had some sort of therapy dog program. For example, the Wag Brigade has been a tail-wagging presence at the San Francisco International Airport since 2013. The Wag Brigade now has 22 therapy dogs and one Juliana -breed pig, who enjoys playing her toy piano. The therapy animals all wear vests that say “Pet Me.” The Wag Brigade is a partnership between the airport and the San Francisco SPCA.

Animal-Assisted Therapy in Addiction Recovery

Because of the mental and physical health benefits associated with being around animals, many treatment facilities incorporate some type of animal-assisted therapy into their programs. Activities will vary depending on the facility and the client, but can include grooming and feeding the horses, taking care of the tack, and cleaning out stables. Many programs also incorporate riding. Equine therapy lends itself well to recovery programs because working around horses can help people to identify and process their feelings. 

The ancient Greeks were right: animals are good for people. Don’t fire your therapist, but do find a friendly animal to be part of your life.

Spending time with animals is good for your physical and mental health. Because of this, Enlightened Solutions includes equine therapy as part of the holistic treatment modalities that they offer to patients working to overcome addiction or mental health issues. Equine therapy has demonstrated success in helping people to identify their feelings, which is part of the healing process. Located on the New Jersey shore, Enlightened Solutions offers alternative therapies to complement the one-on-one and group counseling that they provide. Other alternative therapies that they offer include art and music therapy, Family Constellation Therapy, horticultural therapy, yoga, acupuncture, and chiropractic work. Every patient has a treatment program custom-tailored for him or her based on their individual needs. If you or a loved one are seeking treatment for a substance abuse disorder or a mental health issue, consider Enlightened Solutions. The facility offers treatment in a compassionate and supportive environment. For more information call (833) 801-5483.

 

What Is Family Constellation Therapy?

Written by enlightened solutions on . Posted in Addiction Recovery, Recovery. Leave a Comment

“No man is an island entire of itself; every man

is a piece of the continent, a part of the main.”

The opening lines of English metaphysical poet John Donne’s (1572-1673) Meditation XVII suggest the interconnectedness of humanity. The lines could also be applied to Family Constellation Therapy, an alternative therapy that explores the relationships between family members.

According to Vern Morin, who is the facilitator for Family Constellation Therapy at Enlightened Solutions, this therapeutic approach is a little different from traditional family therapy. In a video description of the topic on the recovery center’s website, he says that in Family Constellation Therapy we “turn the brain off, and we feel.” Family Constellation Therapy is concerned with the “issues that we think about but don’t deal with, that we aren’t taught to deal with.”

What Is Family Constellation Therapy?

Developed by German psychotherapist Bert Hellinger, Family Constellation Therapy is a type of group therapy led by a therapist or facilitator with special training in the technique. In Family Constellation Therapy, the person participating or receiving the therapy selects other members of the group to serve as stand-ins for his or her actual family members. These people are arranged in a circle, called the family constellation. The surrogates or stand-ins hear about the family history or the issue of concern to the person receiving the therapy. Then the stand-ins are asked to describe how they feel or anything they think regarding the connection between the family members they are portraying and the person getting the therapy. This process frequently leads to a greater sense of understanding and empathy.

What Types of Issues Are Addressed Through Family Constellation Therapy?

Family Constellation Therapy looks at the family as a system and the individual’s role in that system. This can lead to exploring family relationships from generations back and how those impact the present. Family systems frequently have unspoken rules or laws, and problems often occur when someone fails to follow these laws. These are the roots of the beliefs we have that may not work for us anymore, may not be healthy, and may not even be accurate. 

This type of therapy can be particularly helpful when dealing with depression, anxiety, and substance abuse. For these issues, people frequently talk about a genetic predisposition to these conditions or learned behaviors, that can carry on down through multiple generations. In Family Constellation Therapy, you may find that your current issues and behaviors have roots from previous generations that you hadn’t realized.

Benefits of Family Constellation Therapy

Family Constellation Therapy benefits the person receiving the therapy and the group members participating as stand-ins for the actual family members. The person receiving the therapy stands outside the circle and is able to observe dynamics and connections that he or she may not have considered before. The stand-ins are new to the particular situation–they don’t know the person’s family history and or the particular situation being addressed, so they can bring fresh insights and give the person different perspectives to consider. The actual family members being portrayed aren’t there, so the person seeking the therapy is free from worrying about the possibility of hurting their feelings or suffering repercussions for sharing a family secret. The people serving as stand-ins benefit in a couple of key ways. They may recognize aspects of themselves and their family generational dynamics and may gain a greater understanding of their own situation or trauma. In addition, being a surrogate in Family Constellation Therapy is a powerful way for them to be of service, which is an important aspect of the 12-Step philosophy.

The Role of Family Constellation Therapy in Addiction Recovery 

Because Family Constellation Therapy is useful in addressing and healing trauma, it is a very appropriate treatment modality for addictive behaviors because many therapists believe that trauma and attachment issues are at the root of the addiction. The trauma that leads to addiction can be multi-generational and historical or it can be a significant loss, such as the death of a parent in childhood, or violence. Moreover, addiction is viewed as part of the family system, rather than strictly an issue for the person dealing with addictive behaviors.

Future of Family Constellation Therapy

Hellinger originally developed Family Constellation Therapy in response to the trauma caused by World War II. The technique is widely used in Europe, Russia, Asia, and Latin America and is gaining ground in the United States. According to the Enlightened Solutions website (https://enlightenedsolutions.com/about-us/our-staff/), Hellinger has “revolutionized the heart and soul of family therapy by illuminating the unconscious, and often destructive, loyalties within families. Family Constellation work is an effective therapeutic process that helps break destructive family patterns of unhappiness, illness, failure, and addiction. The Family Constellation approach is becoming one of the most rapidly expanding forms of therapy in the world and is practiced in more than 35 countries.”

Enlightened Solutions offers life-affirming therapies for those struggling with addictions to drugs or alcohol. Enlightened Solutions is a licensed co-occurring treatment center, which means that the center offers treatment for the mental health issues that very often are the underlying reasons for addictive behaviors. The center, located on New Jersey’s southern shore, offers a variety of alternative therapies to complement the more traditional talk therapy that they offer. One of the holistic treatment modalities offered is Family Constellation Therapy, which explores the family relationships that play a role in addictive behavior. Other holistic treatment modalities offered include sound healing, yoga, horticultural therapy, acupuncture, chiropractic work, massage, art and music therapy, reiki, and equine therapy. At Enlightened Solutions, each client receives a customized treatment plan drawing from these therapeutic options based on his or her individual needs. If you or a loved one is struggling with addiction, call (833) 801-5483 today.

 

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