Motivational Interviewing and CBT: Keys to Addiction Recovery

Addiction is a disease of the brain. That’s because it rewires the parts of the brain responsible for reward, motivation, and memory. That means when you have an addiction, your brain changes in ways that make it hard to stop using even if you want to. And not just that – you may also have a hard time controlling how you act and behave.

For example, you may prioritize getting and using substances over other activities or responsibilities that were once important to you. You may also take legal, financial, relationship, or health risks and engage in certain behaviors despite the negative consequences.

Addiction has little to do with a lack of morals or willpower. In fact, there’s not a lot you can do to pull yourself out of the situation. That’s why it’s often recommended to seek professional help at a reputable treatment center like More Than Rehab. Such facilities offer a range of evidence-based treatments like motivational interviewing and CBT to help you regain control of your life.

Motivational Therapy

Like most people who struggle with addiction, you may have a hard time finding the motivation to change. In such cases, therapies like motivational interviewing (MI) can make a real difference. MI is the only treatment option that emphasizes internal motivation instead of the results of a person’s sobriety.

Your motivation to quit using substances isn’t supposed to base on pressure or guilt from loved ones or health professionals. It needs to come from within you if you are to achieve long-term sobriety and minimize the chances of relapse.

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How MI Works

MI supports you in discovering your reasons for change and finding the motivation within yourself, rather than relying on external pressure or guilt. The approach helps build confidence in your ability to make positive changes and stay committed to your addiction recovery journey. Here are the motivational interviewing techniques and principles:

Express empathy

Your therapist will deeply understand and respect your feelings, struggles, and experiences without judging you. They’ll listen attentively to your story and perspectives on addiction, and create a safe space where you feel understood and accepted.

The term "accurate empathy" is the root of this principle and refers to the therapist’s sincere desire to understand your experience and motivation as they relate to the problem. It’s different from sympathy or identifying with the patient.

The therapist also takes on a guide’s role instead of an expert. A guide helps you get to where you need to go. But an expert will tell you what you need to do. While the therapist avoids acting like an expert, they’re still the expert when it comes to human behavior and clinical issues.

Develop discrepancy

MI helps you explore the differences between your current situation and your goals for the future. Your therapist will gently guide you to recognize how addiction may conflict with your values, aspirations, or the life you want to lead. This process helps you see the need for change from within yourself.

Roll with resistance

Your therapist won’t force you into change or confront you about your behavior. Instead, they acknowledge any ambivalence or reluctance you may feel about making changes to your substance use. They work with you collaboratively, respecting your autonomy and pace rather than pushing you toward change before you're ready.

Supporting self-efficacy

MI aims to strengthen your belief in your capability to change and manage your addiction. Your therapist helps you identify your strengths and past successes, encouraging you to trust in your ability to overcome challenges and achieve your goals for sobriety.

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Cognitive Behavioral Therapy

CBT is a structured, goal-oriented therapy that helps you identify and change harmful thought patterns and behaviors that contribute to addiction. It's particularly effective because it focuses on two major components:

Cognitive Restructuring

This component of CBT helps you become aware of negative thought patterns and beliefs that fuel addictive behaviors. Your therapist will guide you to identify these thoughts—like cravings, justifications for substance use, or negative self-talk—and challenge their accuracy and validity. Cognitive restructuring has successfully been used to help people change their thoughts. When used for stress management for instance, it replaces the stress-producing thoughts (cognitive distortions) with more balanced thoughts that don’t produce stress. 

Behavioral Interventions

CBT also emphasizes changing behaviors that contribute to addiction. Your therapist will work with you to develop skills and strategies to manage triggers and cravings effectively. This might involve practicing alternative coping mechanisms, developing a daily routine that supports sobriety, or learning assertiveness skills to navigate social situations where substances are present.

How MI and CBT Work Together

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Cognitive behavioral and motivational enhancement therapies are evidence-based and effective on their own. However, many therapists combine them so that one complements the other. The MI + CBT integration creates a comprehensive, personalized treatment experience that’s responsive to each patient's needs.

MI is about getting clients excited and ready to change their lives. On the other hand, CBT is about helping them change their behaviors. Think of MI as a way for counselors to connect with clients and understand where they're at in their journey. It helps address any motivational issues they might have.

As some experts put it, a skilled CBT therapist might already be good at this, but MI gives them specific tools and techniques to make the process clearer and more effective. Meanwhile, CBT brings practical steps that help clients change their thoughts and actions.

There's a lot of research showing that this combination works well, especially for issues like substance abuse, addiction, mental health, and dealing with multiple disorders at once. In fact, the latest research shows that the implementation of MI+CBT leads to a significant substance use reduction. Participants who got the treatment had a decline in the number of days of drug use in 3 months of follow-up (more days of abstinence).

After the MICBT therapy sessions, it’s best to take part in continuing care. Addiction is a relapsing disease, and ongoing care can help you stay the course. The good thing is most treatment plans often involve family members and loved ones to ensure that you get the support you need in recovery. But you’ll also need peer support. 12-step programs provide a structured and supportive community where you can share your experiences, learn from others, and continue your journey to sobriety.

At More Than Rehab, we specialize in combining Motivational Interviewing and Cognitive Behavioral Therapy to provide you with the best chance at lasting recovery. Don't wait—get help today and take the first step towards a healthier, happier life. With our support and comprehensive care, you'll have the tools and ongoing assistance to stay on course and thrive in your recovery journey.

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From Isolation to Connection: Why Social Support Matters in Recovery

We all need love and support from the people closest to us. This need is even greater for those in recovery. Addiction has a way of pushing people away from their friends and family. The secrecy, defensiveness, withdrawal, aggressiveness, etc. that come with addiction often sever relationships. Even in recovery, there’s stigma, isolation, shame, guilt, and all sorts of emotional barriers that make it hard to rebuild these connections. But as someone on the road to recovery, it’s very important to overcome these barriers and tap into the power of social support.

Social support is more than just having people around you; it’s about creating meaningful connections that can make a big difference in your recovery journey. In fact, according to the National Institute on Drug Abuse (NIDA), social support is one of the most critical components of effective addiction treatment. 

What Is Social Support?

Social support is the help and encouragement that you get from your social network as you work towards a successful recovery from substance abuse. This network includes family, friends, colleagues, and broader community members. It may also include your counselor or therapist, 12-step sponsor or coach, members of peer support groups, or a spiritual advisor (if you believe in a higher power).

These people play a huge role in providing the emotional, practical, and motivational support you need during your recovery journey.

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Importance of Social Support in Addiction Recovery

Recovery is challenging. And with so many triggers, you need people to cheer you on and encourage you to stay the course. Let’s have a look at how relationships with these people can impact your ability to maintain sobriety: 

It Empowers You

Strong social support can empower you and boost your confidence, which is vital in recovery. You need all the confidence to face the challenges that come with recovery. You must constantly believe you’ve got what it takes to overcome any obstacle.

This self-efficacy helps you stay on track and makes you less likely to relapse. And on days when you feel low and less confident, your support system kicks in and cheers you on.

It Improves Your Emotional Well-Being

Emotional well-being is critical in recovery. Supportive relationships give you a safe space to share feelings and reduce loneliness. Even in group therapy and peer support meetings, you can share experiences and learn healthy coping strategies from others, which can help you heal emotionally. The last thing you want is to keep your emotions bottled up, as this can lead to relapse.

It Helps Reduce Stress and Anxiety

Recovery comes with stress and anxiety. So it’s a good feeling to know there are people you can count on and trust. The more people you have in your support system, the more resources you have available to face your obstacles.

For example, when you feel shame or guilt about your past habits, you can turn to your peers in Alcoholics or Narcotics Anonymous for real-life experiences and coping skills. And when you need a hug, you know there’s a loved one ready to shower you with lots of them. 

It Balances Your Expectations

When you were in an active drug or alcohol addiction, you likely spent a lot of time with people who validated your harmful behavior. But in recovery, that changes. You have to leave behind the old habits and people who still live in that life.

Instead, it’s essential to surround yourself with individuals who support your long-term addiction recovery journey. This involves actively participating in 12-step programs, seeking out new and enjoyable sober activities, and spending quality time with friends who are also committed to sobriety. 

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By engaging in these positive practices, you'll be able to adopt empowering beliefs and cultivate healthy behaviors that can reinforce your recovery from addiction. Embracing a supportive community and a constructive lifestyle can significantly enhance your chances of maintaining sobriety and achieving lasting well-being.

It Makes You Happier

A strong support network plays a crucial role in enhancing your overall happiness and well-being. Positive social interactions stimulate the release of feel-good chemicals in your brain, fostering a deep sense of belonging and connection. Whether through online support groups or in-person meetings, these relationships can significantly enrich your recovery journey, making it more enjoyable and less isolating.

Moreover, having loved ones involved in your life means you don't have to face every challenge alone. They can provide practical assistance, such as taking you to the hospital if you're experiencing physical health problems or ensuring you have a safe place to live. These seemingly small acts of support can alleviate major stressors, allowing you to focus more on your recovery and personal growth. The reassurance that someone is there for you can make a world of difference, turning sometimes daunting obstacles into manageable tasks.

It Keeps You From Isolating

Most importantly, social support keeps you from isolating. Isolation can be a major hurdle in recovery – but loved ones can encourage you to stay engaged and involved in social activities. Drug abuse recovery groups can also help you overcome the fear and shame that come with addiction and make it easier to integrate with the rest.

What Types of Social Support Groups Are Available Today?

Here are some examples of support groups that you can join depending on your needs:

12-Step Programs

12-step programs are based on the principles outlined in the 12 steps, emphasizing personal accountability, spirituality, and mutual support. Alcoholics Anonymous (AA), which provides a supportive community for individuals recovering from alcohol addiction, was the first to use the program. The other group that is known to use the program is Narcotics Anonymous (NA), which is similar to AA, but focuses on individuals struggling with drug abuse.

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Non-12-Step Programs

These programs provide alternatives to the traditional 12-step approach, often focusing on self-empowerment and evidence-based practices. An example is SMART Recovery. It stands for Self-Management and Recovery Training. It uses cognitive-behavioral techniques to help individuals manage their thoughts, feelings, and behaviors related to addiction. Other examples include Secular Organizations for Sobriety (SOS), Women for Sobriety, etc.

Family and Friends Support Groups

These groups are for your loved ones. They are designed to help the people around you understand addiction and offer better support. Common examples include Al-Anon for families and friends of people struggling with alcohol abuse and Nar-Anon for loved ones of those dealing with drug addiction.

Medical Support

Even in recovery, you may still need to seek medical advice and support occasionally. Your caregiver can monitor your progress and recommend treatment if required. For example, if you are struggling with relapse triggers, they might recommend sober living or outpatient care to bring you back on track. And if you relapse – which is a normal part of recovery – they will get you back to treatment, which involves behavioral therapy and medication-assisted treatment.

At More than Rehab, we understand the value of a strong support system. That’s why we always emphasize family involvement in treatment. We also have programs to help you transition back to your life smoothly. Contact us today if you wish to learn more about how we can help you recover. 

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Redefining Success: Celebrating Milestones in Recovery

Recovery is a journey and a tough one at that. A quick look at the numbers and you realize the magnitude of the challenge. According to the NIDA, about 40 to 60% of people who’ve gone through addiction treatment will relapse within the first year. That’s why you should be celebrating milestones in your journey of recovery, whether they're big, or small. Each step forward, every day of progress, is a win that deserves recognition. 

Why Celebrating Milestones in Substance Abuse Recovery is Important

When you're on the journey of recovery from substance abuse, every little bit of progress is significant and worthy of celebration. Understanding and appreciating both the big and small victories along the way can boost your morale and help keep you motivated to maintain your sobriety. 

Let’s explore how you can recognize and celebrate these milestones, which pave the path toward a fulfilling life beyond addiction.

Small Milestones

We live in a fast-paced world where the demand for massive changes can overshadow the small efforts we make every day. Yet, in recovery, it’s the small things that count. They might seem minor in the grand scheme of things, but they are vital in helping you stay focused in achieving your long-term goals.

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Daily Routines

It’s easy to overlook this, but managing daily tasks like getting out of bed on time, eating a healthy meal, or maintaining personal hygiene are important. These might seem small, but they form the foundation of a stable, healthy lifestyle. When you accomplish these tasks, you're taking control of your day rather than letting your circumstances control you.

Handling Emotions

Not getting upset in stressful situations, even at something as mundane as being stuck in traffic, is another small yet crucial victory. It shows you're developing resilience and better coping mechanisms, replacing old habits that might have led you back to substance use.

Positive Social Interactions

Having a pleasant conversation or spending time with a friend without feeling the urge to use substances can be a huge step forward. It means you're learning to find joy and support in relationships without relying on substances.

Larger Milestones

When you do the small things consistently over time, they build up to form larger milestones that significantly impact your recovery journey. Larger milestones include:

Sobriety Anniversaries

Most people celebrate yearly anniversaries, but you don’t have to wait a year to count it as a success. It’s the days, weeks, or even the months of being sober that count. Celebrate them!

Days turn to weeks, weeks to months, and months turn into years. Each of these milestones represents a significant chunk of time during which you’ve successfully lived without relying on substances. It shows perseverance, work, and dedication, which are things you definitely should be proud of.

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Completing a Treatment Program

Going through rehab is not easy. The decision to go to rehab is a huge step in itself that comes after much contemplation and struggle. While in treatment, you go through detox and a series of behavioral health treatments to arm you with the skills you’ll need to stay sober.

You learn about your strengths and weaknesses and how to manage cravings, deal with triggers, and avoid relapse. You may also go through sober living to transition back to your normal life, and it's work that deserves recognition.

Rebuilding Relationships

Recovery often means mending the bonds that were strained or broken by addiction. Each step towards rebuilding relationships with your spouse, kids, parents, and friends is a milestone that signifies your personal healing and the healing of your loved ones.

Overcoming Triggers

Successfully navigating situations that previously would have led you to substance use—like attending a social event where alcohol is served or passing by places associated with past substance use—shows tremendous growth in your recovery.

How to Celebrate Milestones in Recovery

Let’s have a look at some ways you can celebrate your recovery milestones:

Keep a Recovery Journal

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Write down every success story, no matter how small. Write it down, whether it's resisting a craving, having a good day at work, or just managing to get out of bed on time. Looking back at these entries can give you a concrete sense of how far you’ve come.

Share Your Progress

Talk about your milestones with supportive friends, family members, or in a support group. Sharing your successes can strengthen your support network and encourage others who are also on the path to recovery.

Treat Yourself

Celebrate milestones by doing something special for yourself. It could be a movie night, a visit to your favorite cafe, or buying a small gift. Choose activities that feel rewarding and don't compromise your sobriety.

Create New Traditions

Mark important sobriety anniversaries with new traditions. This could be an annual gathering with loved ones, a day of reflection and relaxation, or starting a new hobby. New traditions can help you look forward to these milestones each year.

Reflect on Your Journey

Take time to think about the changes you've made and the obstacles you've overcome. Reflecting on your journey can provide a sense of accomplishment and pride that fuels further progress.

Set New Goals

Use milestones as a chance to set new goals. What do you want to achieve next in your recovery? Setting goals keeps you focused and working towards continuous improvement and personal growth.

Celebrate with Loved Ones

Inviting family and friends to celebrate your milestones can reinforce your support network. A simple dinner or gathering where you can share your experiences and successes can be incredibly affirming.

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Give Thanks

Use your milestones as an opportunity to thank those who have supported you. Whether through a heartfelt letter, a phone call, or a small gift, showing gratitude can strengthen your relationships and remind you of the community behind you.

Why You Should Celebrate Milestones in Recovery

Every time you celebrate a milestone, reinforce the positive behaviors that got you there. This can be incredibly powerful. It's like giving yourself a pat on the back for doing something beneficial for your well-being. Celebrating helps solidify these behaviors as part of your new lifestyle, making you more likely to stick with them.

Second, acknowledging your achievements helps maintain your motivation. Recovery can be challenging, and having specific milestones to look forward to gives you short-term goals to aim for, keeping you focused and committed.

Lastly, celebrating your successes also strengthens your support network. Sharing your progress with friends and family increases their understanding of your journey and helps them see the tangible results of your efforts. It makes everyone feel good and reinforces the collective effort in your recovery.If you are having trouble staying sober, remember that you don't have to face these challenges alone. Reach out to us at More Than Rehab. We are here to support you every step, helping you continue on your path to recovery and a better quality of life.

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Break Free: How to Overcome Shame & Guilt in Addiction Recovery

There’s a lot of stigma surrounding addiction. People misinterpret it as a moral failing rather than a complex interplay of emotional, psychological, and social factors. So, in recovery, it can feel like you're carrying the weight of societal judgment. Add that to the internal struggles of shame and guilt, and it all becomes an overwhelming burden that makes it hard to move forward.

But the good news is you can break from the shackles of shame and guilt in addiction recovery, and we’ll explain how in this article. 

Understanding Shame and Guilt in Addiction

When you’re in addiction recovery, it's common to experience intense feelings of guilt and shame. These emotions can make you feel like you're not just battling the addiction itself but a deep sense of being a "bad" person. 

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Guilt stems from reflecting on actions and behaviors during the period of substance use that may have hurt others or conflicted with your personal values. You might feel guilty for things like:

Shame is more pervasive and personally destructive than guilt. It arises from the feeling that you, as a whole person, are flawed or unworthy due to your past with substance use disorders. For example, you might feel ashamed when thinking about how your behavior was viewed by others, leading to a deep-seated fear of being judged or ostracized. Shame causes beliefs like:

As a result, you may struggle with low self-esteem, perfectionism, people-pleasing or even guilt. Shame is painful and can lead you to hide away rather than seek help for your addiction. It may drive you to silence, hide the truth, destroy your self-worth or even make your dreams feel impossible. 

Yes, you might have done a few things you’re not proud of during the darker times of your addiction. It's important to remember that these actions, while regrettable, don't define who you are or what you are capable of achieving in your recovery.

Ways to Overcome Shame and Guilt in Recovery

Recovery is a journey, and like any journey, it involves learning and growth. Overcoming the deep-seated feelings of shame and guilt is a crucial phase in this journey. Let’s explore some effective strategies for managing these emotions.

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Learn to Forgive Yourself

One of the most powerful steps to overcome shame and guilt is to learn to forgive yourself. Understand that everyone makes mistakes; it's a part of being human. Reflect on your actions with compassion rather than self-condemnation. 

Consider writing a letter to yourself, acknowledging your mistakes but also emphasizing your worth and capacity for growth. Recognize that holding onto guilt and shame only hinders your progress and that forgiving yourself is essential for moving forward in your recovery journey.

Find a Therapist

Finding a therapist can be a crucial step in addressing both shame and guilt. Therapists specialize in understanding the complexity of emotions you’re dealing with. They can offer a safe space for you to explore the root causes of these emotions and develop healthy coping mechanisms. Through therapy, you can gain insight into your thought patterns and behaviors, learn practical strategies to manage stress and mental health issues and work towards self-acceptance and healing.

Engage in Self-Care Practices

Self-care is fundamental to nurturing your mental and emotional well-being, especially during times of struggle. Identify self-care activities that bring you comfort and peace, whether practicing mindfulness, engaging in physical exercise, spending time in nature, or pursuing hobbies and interests. These practices not only help alleviate stress but also serve as a reminder of your inherent worth and value as a person. Prioritize self-compassion and make self-care a regular part of your routine to combat your proneness to shame.

Rebuild Relationships

Addiction often strains relationships with loved ones. As part of your recovery process, make efforts to repair and rebuild these relationships. Communicate openly and honestly with those you've hurt, expressing remorse and a commitment to change.

Through your actions, demonstrate that you're dedicated to maintaining healthy connections and rebuilding trust. Repairing relationships takes time and patience, but it can be a significant source of healing and support in overcoming shame and guilt.

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Educate Yourself and Others About Addiction

Addiction is not simply a matter of weak willpower or moral failing. And it is not something that you can overcome through sheer determination or moral rectitude. It involves complex interactions between psychological, environmental and biological factors.

This knowledge can help shift your perspective from self-condemnation to self-compassion. It can also reduce stigma and create a supportive environment that fosters empathy rather than judgment.

Seek Support From Peers

Sometimes, the best way to figure out how to stop feeling bad about something you did is by talking with peer. Your peers have gone through similar struggles; they’ve struggled with abuse, made mistakes, gone through treatment, and are thriving in sobriety. They can be resourceful and offer tips on how to handle stress, what to do when you feel bad, etc., based on their experiences. And the best part is you can share your worries with them without fear of judgment. 

Surround Yourself with People Who Value You

In addition to peers, you should surround yourself with people who genuinely value and support you for who you are. They will be willing to lend a hand when you need it the most. They may provide a shoulder to lean on, help with daily tasks, or even offer transportation to therapy sessions or medical appointments.

This support can alleviate stress and make it easier to focus on the recovery journey. Avoid people who undermine your progress or contribute to feelings of shame and inadequacy. 

Addiction affects millions of people in the United States. Like other chronic conditions, it can happen to anyone. Simply put, having an addiction or mental illness does not make you a bad person. But you should make amends and improve your relations if you said or did harmful things.It’s also a good idea to seek medical advice and professional support. If you are having a hard time with these, our therapists at More Than Rehab are here to help. Contact us today. Help is only a phone call away.

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The Connection of Substance Abuse & Mental Health

Substance abuse and mental health issues often co-occur. According to reports, about 50% of people with severe mental problems also grapple with substance use disorders (SUD), and vice versa.  When SUD and mental illness coexist, it's often referred to as a dual diagnosis or co-occurring disorder. 

Substance abuse and mental health issues are both complex challenges that affect millions of people in the United States. SUD involves a compulsive pattern of drug or alcohol use despite negative consequences.

Mental health issues encompass a range of conditions like anxiety, schizophrenia, depression, bipolar disorder, etc. Each of these conditions can be hard to deal with on its own. However, when they co-occur, it creates a particularly challenging situation for those affected.

Understanding the Link between SUD and Mental Health: 

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People with mental illness are at risk for SUD and vice versa than those who don’t have these conditions. While one condition doesn’t necessarily directly lead to the other, studies have established a strong correlation between the two. The 2022 NSDUH report found that about 21.5 million adults in the US have co-occurring disorders. This happens due to a range of reasons, including: 

Trying to Self-Medicate the Symptoms of Mental Health Issues

Sometimes, when people are experiencing mental health issues like depression, anxiety, or PTSD, they might turn to alcohol or drugs as a way to cope with their emotions. It's like trying to ease the pain they're feeling. So, if they’re down because of depression, they might drink alcohol to try to feel better temporarily.

However, while it might seem like it helps at the moment, it tends to make things worse in the long run because substances mess with the brain and make mental health problems even harder to manage.  A study by the National Institute on Drug Abuse found that people with anxiety disorders are about twice as likely to have SUD compared to the general population.

Substances Can Increase the Underlying Risk for Mental Disorders

Alcohol and drugs have been shown to interfere with the way brain cells work. They alter the way neurons process and transmit information. So when someone uses alcohol or illegal drugs excessively over time, their behavior, thought process, perceptions, and feelings change. As a result, they may become more vulnerable to mental disorders

Substances Can Worsen the Symptoms of Mental Health Issues

Even if someone already has a mental health problem, using alcohol or drugs can make their symptoms even worse. For example, if someone is struggling with anxiety and starts using drugs, it can make them feel even more anxious and paranoid. Likewise, if someone is dealing with depression and they drink alcohol, it can make them feel even more down and hopeless. So, instead of helping with the mental health problem, alcohol and drug abuse can make things much harder to handle.

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Dual Diagnosis Treatment

Dual diagnosis treatment is all about recognizing that when a person is struggling with both a substance use disorder (SUD) and a mental health issue, you can't just focus on treating one while ignoring the other. That’s because each condition can exacerbate the other, leading to a vicious cycle of symptoms and challenges.

Treatments for dual diagnosis typically lead to the best outcomes because they address both substance use disorders and mental health conditions concurrently. Usually, the healthcare provider works closely with the patient to understand how the SUD or mental disorder affects the other. They will then determine the proper treatment. Treatment usually involves:

How to Help a Loved One Struggling with Dual Diagnosis

There’s still so much stigma around addiction and mental health issues. People assume that these disorders are a sign of personal weakness or moral failing, which is never the case. Both these conditions rewire the brain and make it hard for people in recovery (or active addiction) to function or manage their lives as they normally would. 

If your friend or loved one is struggling with a dual diagnosis of addiction and mental health issues, supporting them requires understanding, patience, and active engagement. Here are several ways you can help:

  1. Learn about the nature of addiction and mental health disorders. This will help you understand the nature of these conditions and how they affect the brain. You will also be able to recognize symptoms and understand the challenges your loved one faces.
  2. Approach your loved one with compassion and empathy. Let them know you are there for them without judgment. 
  3. Help your loved one find and access effective treatment programs specializing in dual diagnosis. These programs are better equipped to handle the complexities of treating both mental health issues and substance abuse and often include a range of therapies that can be tailored to individual needs.
  4. If appropriate, join your loved one in therapy sessions and participate in family programs offered by treatment centers. Understanding the recovery process and what your loved one is learning can help you provide better support and create a home environment conducive to recovery.
  5. Social media can be a powerful tool to connect with support groups and resources for people in recovery and their families. However, be mindful of the privacy and sensitivity surrounding your loved one’s condition. Use these platforms to promote positive support and to educate others, helping to reduce stigma.
  6. Help them keep track of medications and appointments
  7. Understand that relapse is part of the process. Just like heart disease or diabetes, addiction is a chronic illness, and up to 60% of people relapse within a year of leaving treatment. Educate yourself about preventing relapse and recognize the early signs. This way, you are better prepared to support your loved one through these challenges.
  8. Help create a stable, stress-free environment that reduces triggers for substance use and mental health symptoms. 
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How to Ask for Help from Your Loved Ones

Like most people in recovery, you might feel as though asking for help is a sign of weakness. But that’s not true. Asking for help is a sign of strength. Besides, support from your friends and family members can go a long way in helping you manage and overcome the challenges associated with recovery from a dual diagnosis.

With that said, here’s how you can ask for help: 

  1. Find a quiet, comfortable setting to talk without interruptions. Ensure you and the person you are talking to are not rushed or distracted.
  2. Start the conversation with honesty and openness. Express your feelings, struggles, and the specific areas where you need support. For example, you might say something like, “I’m finding it really challenging to manage my recovery on my own, and I could really use your support.
  3. Sometimes, friends and family want to help but don’t know how. Provide them with information about your condition, what you’re experiencing, and what kind of support would be most helpful.
  4. Be clear about the type of support you need. Whether it’s accompanying you to appointments, helping with medication schedules, or listening when you need to talk.
  5. Give them a chance to respond and share their feelings. They may have their concerns or suggestions that could be helpful. Communication should be a two-way street.
  6. Acknowledge their willingness to help and express gratitude for their support.
  7. After your initial conversation, keep the lines of communication open. Update them on your progress and continue to express your needs as they evolve.

As we observe Mental Health Awareness Month this May, let’s commit to action, understanding, and empathy. Addiction and mental health issues are complex issues that affect millions of people worldwide. But with the right support, recovery is possible.

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Beyond Sobriety: Life Skills for Lasting Addiction Recovery

Addiction doesn't just affect your relationship with substances; it permeates every aspect of your life. Now that you're in recovery, it's crucial to equip yourself with life skills that not only support your sobriety but also help you face day-to-day challenges with resilience and purpose.

From communication skills to social emotional intelligence, this article will highlight some critical life skills that will help you thrive in your sobriety.

What are Life Skills?

Life skills are the practical abilities and knowledge that enable you to effectively cope with the challenges and responsibilities of everyday life without turning to substances. These skills go beyond simply abstaining from drugs or alcohol; they encompass a wide range of competencies that empower you to lead a fulfilling and balanced life.

Essential Life Skills Necessary For People in Recovery

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Life skills arm you with the tools and strategies necessary to rebuild your life, strengthen your resilience, and sustain your sobriety over the long term. They include:

Employment and Career Development

Chances are, like many individuals in recovery, you might have lost your job or faced difficulties in your career due to addiction. Drug and alcohol abuse can cause you to miss work, perform poorly or run into problems with your co-workers, ultimately resulting in job loss or other professional setbacks. But now, as you embark on your journey of recovery, you need to find meaningful work not just for financial stability but to restore a sense of purpose and direction in your life.

Employment offers structure, routine, and a sense of accomplishment, which are essential for rebuilding your self-esteem and integrating back into society. Pursuing a career path can also make you set goals, learn new skills and work towards a brighter future, all of which contribute to your ongoing recovery journey.

Coping Strategies for Stress and Triggers

Stress and triggers are inevitable parts of life, but learning effective coping strategies can help you manage them without turning to substances. Determine your triggers and develop healthy coping mechanisms that work for you. These could include mindfulness meditation, deep breathing exercises, physical activity, or creative outlets like art or music. Try out different techniques to see what works best for you and make them a part of your daily routine.

Financial Management

Addiction rewires the brain in a way that makes you want to seek the drug over anything else. This means you used most of your money to fulfill your immediate desires. But now that you are in recovery, you have to unlearn that behavior and relearn how to manage your finances for stability.

When you budget, save, and manage your money responsibly, you're able to avoid the financial stressors that may trigger relapse. Sound financial habits also foster a sense of responsibility and accountability, which are valuable traits in recovery.

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Healthy Relationships

Friends and family members are the first line of your support. They should always be there to encourage your progress, understand your needs, and offer a sense of belonging and purpose. In recovery, you want to mend any strained relationships and nurture healthy connections with your loved ones.

You should also learn how to communicate effectively, set boundaries, and express gratitude to strengthen these relationships. You can also build a support network by joining relevant social groups or therapy to complement the support you receive from friends and family.

Self-Care

Taking care of yourself is crucial for your well-being, especially in recovery. It's about nurturing your physical and mental health on a daily basis so you can feel and perform your best. Self-care involves learning skills through life skills education that promote your overall wellness. It also means setting aside time for things that make you happy. Self-care ensures you're better equipped to handle the ups and downs of addiction recovery, ultimately leading to a happier and healthier life.

Time Management

You need to learn how to prioritize tasks, set realistic goals, and allocate time efficiently to ensure that you're making progress toward your objectives. Managing your time effectively reduces stress, and helps you stay on track with your recovery plan. It involves creating a schedule, breaking tasks into manageable steps, and avoiding distractions that may derail your progress.

Problem-solving

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Problem-solving skills are essential for overcoming challenges and setbacks in your recovery journey. Develop the ability to identify issues, analyze them, and come up with effective solutions to address them. Whether it's dealing with cravings, managing stress, or resolving conflicts, you need to approach problems with a positive mindset and a willingness to take action. Honing your problem-solving skills makes it easier to navigate obstacles with confidence and resilience.

Being Able to Ask for Help

Addiction often leads to feelings of isolation and loneliness. It can make you withdraw from your support networks. Asking for help breaks this cycle as it allows you to recognize when you need support and assistance in your journey toward sobriety. It requires humility, vulnerability, and a willingness to reach out to others for guidance and encouragement. When you learn how to overcome the stigma and shame that's associated with asking for help, you can access the tools and support that you need to stay sober.

Goal Setting

Lastly, you should always have set goals to help you stay focused and motivated in your recovery journey. Goals give you something to strive for and provide a sense of purpose and direction. Whether they're short-term or long-term, having clear objectives allows you to measure your progress and celebrate your achievements along the way. Goals also help you stay accountable to yourself and others, keeping you on track even when faced with challenges.

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Life skills help you adopt healthy behavioral patterns. They also improve your decision-making, self-image, and self-esteem. At More Than Rehab, we understand how critical life skills are in the recovery process. That's why we have an expert team dedicated to providing comprehensive addiction treatment and support to those seeking to overcome addiction. We also offer alcohol and drug rehabilitation services to anyone struggling with a substance use disorder.

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The Role of Trauma in Addiction: Healing the Wounds

Trauma refers to deeply distressing events that can leave lasting scars on our minds and hearts. These events can range from childhood struggles to life-threatening situations like natural disasters, accidents, or even military combat. When people face such distress, they often turn to drugs or alcohol to cope with the overwhelming emotions. This explains the strong link between substance abuse and trauma.

The link between Addiction and Trauma

Trauma and addiction are closely intertwined, with trauma often serving as a catalyst for the development of substance use disorders. Numerous studies have shown that traumatic experiences, especially during childhood, can raise the risk of people turning to substances as a way to cope with their emotional pain and distress.

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One notable study is the original study of Adverse Childhood Experiences (ACEs). Researchers discovered that the risk of drug and alcohol abuse was higher among adults who had more ACEs. ACEs are traumatic experiences within the first 18 years of life and include:

So basically, someone who has four or more ACEs is 3x more likely to experience substance use problems later on in life. This can happen due to a blend of factors like: 

Post-Traumatic Stress Disorder and Addiction

When a person experiences or witnesses a traumatic event, they may develop a mental health condition referred to as PTSD. PTSD can occur in response to different traumatic experiences, including but not limited to physical or sexual assault, combat exposure, natural disasters, accidents, or childhood abuse.

Research has documented a high incidence of comorbid PTSD and substance abuse. In fact, people with PTSD are 14 times more likely to be diagnosed with SUD. And as mentioned earlier, self-medication is a huge driving factor. On the flip side, substance use can worsen PTSD symptoms and interfere with the effectiveness of treatment.

For example, drugs or alcohol can impair judgment, increase impulsivity, and interfere with the processing of traumatic memories in therapy. This can make it difficult for individuals with PTSD to engage fully in treatment and make progress towards recovery.

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Types of Trauma

Trauma can be physical or emotional. Physical trauma is a bodily injury or harm caused by an external event or force. On the other hand, emotional trauma is the psychological and emotional impact of distressing events or experiences. It can either be acute or chronic, depending on the duration and intensity of the distressing events.

Signs and Symptoms of Trauma

The signs of trauma can be physical or emotional. The emotional aspect can cause intense feelings that affect one's functioning, behavior, attitude, and view of the world. They may also experience adjustment disorder or PTSD after a traumatic event.

Signs of emotional trauma in adults include:

Signs of physical trauma in adults include:

Trauma-Informed Care in Addiction Treatment

The good news is help is available. Effective treatment approaches like trauma-informed care address both the underlying trauma and the addictive behaviors, providing a path toward healing and long-term sobriety.

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As the name suggests, trauma-informed care considers the impact of trauma on a person's life and integrates this understanding into every aspect of their care. It's not just about addressing the symptoms of addiction; it's about recognizing that the patient has experienced trauma in the past and that trauma plays a significant role in their addictive behaviors.

Trauma-informed care is important because it:

  1. Creates a safe and supportive space where you feel respected, heard, and empowered to share your experiences without fear of judgment or re-traumatization.
  2. Helps you recognize that your addiction is not just about the substance itself but about the underlying pain and trauma you're trying to cope with. Your mental health professional helps you understand how trauma has shaped your thoughts, emotions, and behaviors and works with you to develop healthier coping strategies.
  3. It means treating you as a whole person, addressing both your mental health needs and your substance use issues. This might involve behavioral health therapy techniques like Cognitive Behavioral Therapy (CBT) or Eye Movement Desensitization and Reprocessing (EMDR) to help you process trauma and develop new ways of thinking and behaving.
  4. It emphasizes empowerment and collaboration. You are not just a passive recipient of treatment but an active participant in your healing journey. Your therapist will help you set goals, identify strengths, and overcome challenges as you work towards lasting sobriety and emotional well-being.

Trauma-informed care isn't just about treating the symptoms of addiction; it's about recognizing the whole person and honoring their experiences. It's about creating a safe space where people feel empowered to explore their past or childhood traumas and work toward recovery.

At More than Rehab, we believe that everyone deserves a chance to heal and rebuild their lives. With trauma-informed care, we can help you break free from the cycle of addiction and create a brighter future for yourself and those you love.

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Navigating the Winter Blues in Addiction Recovery

Around 14% of the adult population in the US experience the winter blues every year. According to experts at the National Institute of Mental Health, the condition is fairly common and is often marked by irritability, lethargy, overeating, feeling down and unsociable and sleep problems. A small percentage of people also experience a more severe medical disorder called seasonal affective disorder (SAD) during the winter months.

Winter blues can be tough on anyone, but they are particularly difficult for those in addiction recovery. The cold weather, coupled with shorter days and lack of sunlight can exacerbate feelings of isolation, depression, and cravings, as well as negative thoughts. Luckily, there are many strategies to help you stay strong and navigate this challenging season. We’ll discuss these in the article, but first, let’s explore the unique challenges that winter poses to individuals in recovery.

Unique Challenges of Winter for Individuals in Recovery

Scientists believe that shorter days and less sunlight can trigger chemical changes in the brain. This explains, in part, why people have winter blues or feel down when days get shorter in winter and fall and feel better in the spring when longer daylight hours return. In some cases, these changes in mood are serious and affect how one thinks, acts or feels.

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With that said, here are some challenges that those in recovery face during winter:

Disrupted Circadian Rhythm

The shorter days and reduced sunlight of winter disrupt the body's natural sleep-wake cycle, known as the circadian rhythm. This throws off the production of hormones like melatonin and cortisol, which regulate sleep, mood, and energy levels. As a result, you may experience difficulty falling or staying asleep, mood disorders, and difficulty concentrating and staying motivated.

Increased Social Isolation

Winter weather often keeps people indoors and discourages outdoor activities, leading to increased social isolation. This can exacerbate feelings of depression and loneliness, which are common triggers for relapse. Limited access to support groups and activities also means difficulty connecting with others and may lead to unhealthy coping mechanisms like substance abuse.

Social Challenges

The holiday season, while festive, can be a double-edged sword for those in recovery. On the one hand, it provides opportunities for connection and joy, but on the other, the social aspect that involves drinking alcohol or using drugs can trigger cravings and relapse risks. The holidays can also bring stress due to increased social obligations, financial pressures, and expectations.

Family Dynamics and Holiday Pressures

For some, the holiday season may bring back memories of past family conflicts or unresolved issues. Such situations are emotionally challenging and can impact one’s mental state. Besides, there are the expectations and pressures surrounding family dynamics. The weight of maintaining certain traditions or meeting perceived standards may cause stress and anxiety, potentially becoming triggers for relapse.

Seasonal Affective Disorder (SAD)

SAD is a more severe form of winter-related mood disturbance. It starts and ends at about the same time each year, with symptoms peaking in the fall and continuing all the way into the winter months. SAD saps energy, triggers seasonal depression and leaves one feeling moody and tired – all which can pose additional challenges in recovery.

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Strategies for Coping With the Winter Blues

Light therapy can be a great solution for SAD. However, there are several other strategies you can consider for coping with winter challenge:

Regular Exercise

Exercise is the easiest way to deal with winter challenges. Many studies have linked it to improved mood, energy and, most importantly, SAD symptoms. And it doesn’t have to be intense or structured – just find something you enjoy doing, whether it's walking, jogging or even winter sports like ice skating, skiing, or snowboarding. 

Connect With Your Support Group

Regular meetings or calls with your recovery group can help you weather the storm. Group members understand what you're going through and can encourage and support you through it. It’s also great to surround yourself with loved ones who understand your journey and offer encouragement.  

Seek Out Sunlight

Maximize your exposure to natural light, even if it's just for a short period. Open curtains, spend time outdoors when possible, or use a light therapy box to help regulate your circadian rhythm and improve mood.

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Engage in Enjoyable Activities

Make time for hobbies and activities you find relaxing and fulfilling. Listening to music, reading, spending time in nature, or pursuing creative endeavors can boost your mood and overall well-being.

Practice Mindfulness

Mindfulness exercises help you stay present in the moment and avoid dwelling on negative thoughts or worries. Focusing on your breath, bodily sensations, or surrounding environment can help reduce stress and anxiety.

Additional Tips

Reach Out to Your Therapist

Consider seeking professional guidance from your therapist. They can provide personalized support, teach coping mechanisms, and adjust your addiction treatment plan as needed to address winter-specific challenges.

If you’re still having a hard time staying off substances or are dealing with mental health issues like bipolar disorder, stress, anxiety, etc., experts at More Than Rehab can help. We know how tough a dual diagnosis can be, so we are ready to provide integrated treatment to address the substance use disorder and the underlying behavioral health conditions together at the same time.

With the right support, winter blues can become a fleeting chill, a mere blip in your journey towards lasting recovery. Embrace the light within you, and know that spring is just around the corner, ready to bathe you in its warmth once again. Together, we can navigate the winter blues and step into a brighter future.

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A Fresh Start: Decluttering Your Life in Addiction Recovery

There’s nothing wrong with holding on to sentimental items or memories. If anything, these can offer a sense of comfort and familiarity. But in addiction recovery, sometimes that very comfort can become a barrier to progress. That’s why it’s necessary to release things that no longer serve you. Decluttering your life is not about erasing your history or discarding cherished memories. It's about creating space for what truly matters now – your present and future in recovery.

What is Clutter?

Clutter is a collection of disorganized, scattered, or unnecessary items that create disorder and chaos in a physical or mental space. It can manifest in various forms, including:

Clutter has been shown to cause stress, anxiety, and depression. There’s also a strong connection between clutter and sleep problems, constant low-grade fight or flight response, memory issues, weight gain, lack of focus, etc.

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How to Remove Clutter from Your Life

Clutter is bad for your mind and body and, therefore, bad for your recovery. Decluttering your home is a significant step towards creating a healthier, more positive environment. Here is how to remove clutter:

Physical Clutter

Physical clutter is the most obvious type of clutter and the first thing that comes to mind when discussing decluttering. Here’s how to get rid of physical clutter from your home, office or personal areas:

Assessment

Take a thorough look at your space. Identify areas that contribute to stress or disorganization. Then, sort your possessions into categories. These can include essentials, sentimental items, and non-essential or triggering things.  

Start Small

Get four boxes, and label each one: one "Keep," one "Donate/Sell," one "Trash," and one "Undecided." Using these boxes makes it easy to break down the task. Once you’re done marking, pick a manageable area, like a single room or even a specific area within a room, then gather and pile all the items in the area on the floor, picking up each item and deciding which box to put it into.

Repeat this process until all items are in their respective boxes, and move on to the next area in your home. Be careful not to overdo it. In fact, you can set a time limit for the decluttering session, and only start work that you can finish within that time. This will make the process seem a lot less overwhelming.

Organizing

Create designated spaces for essential items. This helps maintain order and prevents future clutter. If possible, invest in shelves, bins, or organizers to keep belongings in their designated places. The goal is to try as much as possible to keep only what truly adds value to your life.

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Substance Removal

If you have any unused substances dispose of them safely. You can return them to a pharmacy or to a drug take back program. But if the process is emotionally challenging, reach out to a sponsor, counselor, or support group for guidance. It’s equally important to get rid any paraphernalia as this can be a strong trigger for further drug abuse.

Digital Clutter

Digital clutter can be just as impactful as physical clutter, if not more so, given the increasing reliance on digital devices in our daily lives. Here’s how to declutter your digital space:

Emotional Clutter

Emotional clutter pulls the mind in too many directions, leaving you feeling overwhelmed or tired. Here’s how to refresh, refocus, and get back on track toward your long-term recovery.

Practice Mindfulness

Engage in mindfulness techniques such as meditation, deep breathing, or yoga. Mindfulness helps you stay present and reduces the impact of overwhelming emotions.

Let Go of Perfectionism

Understand that recovery is a journey, and perfection is not the goal. Accept that setbacks may occur, and learn from them rather than dwelling on feelings of failure.

Emotional Detox

Consider activities that serve as emotional detox, such as art, music, journaling, sleep, or physical exercise. These activities can help release built-up emotions.

Seek Support

Share your feelings with a family member, trusted friend, or therapist. Opening up to others can provide valuable perspectives and emotional support.

Healthy Boundaries

Set and maintain healthy boundaries in your relationships. Communicate your needs and prioritize self-care to prevent emotional clutter from external sources.

Emotional Inventory

Regularly check in with your emotions. Take time to reflect on how you're feeling and why. This self-awareness can prevent emotions from building up and becoming overwhelming.

Seek Professional Help

Engage in therapy or counseling to address deep-seated emotional clutter. A mental health care professional can provide guidance and support in navigating complex emotional issues. They can also help you learn how to set goals, forgive, and challenge negative self-talk.

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Why Decluttering Can Help Life in Recovery

Decluttering your life can significantly benefit life in recovery for several reasons:

Removing physical clutter and emotional baggage allows you to create a supportive environment that aligns with your commitment to positive change. But if you’re having a hard time, it might be a good idea to get some help.

If clutter is triggering you to go back to using, don’t hesitate to seek mental health services or substance abuse treatment. Mental health and addiction treatment can help you regain control of your life. Contact us today to find out more:

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New Year, New Beginnings: Tips for Sobriety in 2024

The dawn of a new year symbolizes a fresh start. A chance to redefine your path and embrace positive changes. It is a good time to prioritize your physical and mental health. This could mean making a choice to get help for alcohol abuse or reaffirming your commitment to a life of sobriety. As the calendar turns, it allows you to adopt new habits and routines that will make you feel great about yourself.

While New Year’s resolutions and recovery goals aren’t always easy to stick to, they are definitely worth the effort. Breaking free from the crutches of addiction offers a renewed sense of purpose and empowerment. It sets the stage for a healthier, happier life.

Here are Some Tips to Promote Your Sobriety in 2024:

Set SMART Goals

SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound. This goal-setting framework ensures your goals are actionable and set you up for success. SMART goals are:

  1. Specific: What you want to achieve. So, instead of "be sober," or “stop bad habit,” try "attend three support group meetings per week."
  2. Measurable: The goal should be quantifiable – like “stay in sober living for ten days” or “track my physical health for a month.”
  3. Agreeable: Set goals that resonate with your desires, values, and commitments to recovery.
  4. Realistic: The goals should be attainable considering your commitments, circumstances, and resources.
  5. Time-bound: Set deadlines for each goal. "Go for an hour-long walk every day in January" is more effective than "exercise more."

Some good examples of SMART goals are:

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Avoid Triggers

Identify situations, people, or places that tempt you to drink or use. Once you have, develop a coping mechanism to avoid them proactively. For example, if certain friends or family members trigger cravings, limit contact or reschedule outings. Or if bars, parties, and other high-risk environments make you crave substances, opt for sober-friendly activities like attending concerts, going to the movies, or joining a club centered around your favorite hobby.

The same principle applies to your emotions. Cravings often arise during times of stress, anger, or sadness, so you want to learn healthy coping mechanisms like talking to a trusted friend, journaling, mindfulness meditation or deep breathing. 

Action Plan

Exercise

Exercise has many health benefits even in addiction recovery. Experts believe regular exercise can serve as a healthy stand-in for substance abuse. That’s because substances and physical activity work on the same brain parts. They both activate the reward center, which triggers the release of feel-good hormones like dopamine and serotonin.

As a result, exercise can help curb cravings, ease withdrawal, improve sleep, and replace triggers. It also strengthens your mind and body, helps with weight loss, and facilitates stress relief, which is essential in maintaining long-term sobriety.

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Examples of exercises that can help include cardio or aerobic exercises like running, swimming, light gardening, hiking, and dancing. You can also try strength or resistance workouts like weightlifting, lunges, push-ups, and some types of yoga.

Action Plan

Set Boundaries

Boundaries help protect your well-being and maintain healthy relationships. And it doesn’t need to be complicated; it can be as simple as saying "no" to parties, potentially risky behaviors, or even things you hadn’t planned for.

For example, if you're having difficulty striking a work-life balance and a colleague asks you to take on an additional task, it's okay to say, "I appreciate the opportunity, but my plate is full right now. I won't be able to take on any more projects." Or, in the case of a romantic relationship, you could say "I value our time together, but I also need some time alone to recharge. I hope you understand".

You can also allocate specific time for self-care activities, whether reading a book, taking a long bath, cleaning your house, or going for a walk. Communicate to others that this time is non-negotiable for you.

Action Plan

Connect with Others

Joining a support group connects you with people who understand your struggles and celebrate your victories. Look for support groups specific to your needs, whether a general sobriety group, one focused on a particular substance or even one tailored to your age or background. Examples include Alcoholics Anonymous (AA), Narcotics Anonymous (NA), and online forums and communities dedicated to recovery. Building relationships with loved ones is equally essential for a robust support system.

Action Plan

Find New Hobbies

Doing activities you enjoy can distract you from cravings, boost your mood, and build a fulfilling life beyond alcohol or drugs. Consider exploring new hobbies that align with your interests and provide alternative sources of enjoyment and fulfillment. This could include making art, cooking, playing a musical instrument, or joining a recreational sports league.

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Start a Recovery Journal

Maintaining a recovery journal can be a powerful tool for self-reflection and progress tracking. It allows you to document your journey, celebrate your achievements, and identify areas for improvement.

Action Plan

Keep a Positive Mindset

A positive outlook arms you with the mental strength you need to recover from relapses, setbacks and unavoidable obstacles that arise in your recovery journey.

Action Plan

Get Help at More Than Rehab

If you're finding it challenging to overcome addiction or if the strategies and tips mentioned earlier aren't providing the support you need, it may be time to seek additional professional help. More Than Rehab has a team on call, ready to provide the assistance and support you require on your journey to recovery. Contact us today to learn more about addiction treatment at More Than Rehab.

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