Gratitude is an essential tool for those in the recovery process. It is known to significantly reduce relapse rates, especially during the holidays.
If you feel grateful to be on the road to recovery, the chances are that you won’t relapse. A thankful attitude allows you to face any challenges that come your way and focus on your recovery goal.
Grateful people generally have a positive outlook on life. This outlook influences their behavior and promotes a sustainable recovery-oriented life.
Most people who abuse drugs or alcohol tend to be self-centered, caring only about themselves. If you are in recovery, expressing gratitude makes you less selfish and more aware of the needs of others. Additionally, you will be more in control of your life, more optimistic, and less stressed.
Practicing gratitude influences the behaviors and thoughts of those recovering from addiction and co-occurring disorders. It also helps them appreciate the present and improve interactions with other people.
This article will discuss how to be grateful, even when things are tough. Additionally, we will talk about Seasonal Affective Disorder (SAD), its symptoms, and how to fight it.
Here are a few tips on being grateful during the holidays to avert experiencing a relapse.
1. Have a gratitude journal.
Have a journal where you list at least three things you are grateful for every day. Journaling daily will change your mindset and make you a grateful person overall.
2. Focus on the essential things.
It would be best to focus on important things, including your relationships with your friends and family, instead of worrying about the unknown. You will realize just how lucky you are to have the people you have in your life at the moment. Interact with your friends and family often. Remember, isolation can lead to addiction.
3. Change your perspective.
If you’re having a hard time coming up with things you are grateful for, take a moment to think about other people whose misfortunes are more than yours. Changing your perspective will make you realize just how much you should be grateful for.
4. Savor the good experiences/moments.
During your day-to-day, pay attention to the moments you genuinely feel happy and savor them. Pay attention to how your body feels, and try to relive the moments when you don’t feel grateful.
5. Appreciate yourself for the small milestones you make.
Most people tend to overlook what they do for themselves, mainly when they cultivate healthy habits during their recovery journey. Remember to always appreciate yourself for the small milestones you make.
Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder (SAD) is a type of depression that arises due to change in seasons. It is a co-occurring disorder that starts during fall, worsens during winter, and ends during spring. On rare occasions, people get a rare SAD type called summer depression.
SAD is a severe condition that harms your day-to-day life, including how you think and feel. It may cause major depression.
The mild version of Seasonal Affective Disorder (SAD) is commonly referred to as the winter blues. Unlike SAD, winter blues simply make you feel down since you are mostly stuck indoors.
Who is likely to get SAD?
SAD tends to affect women and young people more. Additionally, people with mood disorders, e.g., bipolar disorder and mental health conditions, are more likely to get SAD. People who live further north of the equator in high latitudes or cloudy regions are also more likely to get SAD.
People suffering from SAD may suffer from other mental health conditions, including but not limited to eating disorders, anxiety disorders, and panic disorders.
Symptoms of SAD
Here are a few symptoms of SAD patients are likely to experience:
- Lack of energy/fatigue.
- Short concentration span.
- Craving carbs and gaining weight.
- Feeling worthless or hopeless.
- Sleeping more than usual.
- Suicidal thoughts.
- Losing interest in social activities.
Those who suffer from summer SAD are likely to experience:
- Episodes of violent behavior.
- Lack of appetite.
- Weight loss.
- Trouble sleeping.
How to fight SAD
Here are a few tips on fighting seasonal depression.
- Work out.
Most times, people’s physical activity decreases during the colder months. Working out is a great way to combat seasonal depression since you fight your body’s urge to be sluggish.
2. Consider light therapy.
Research has shown that light therapy is a first-line treatment for SAD since it keeps the patient’s circadian rhythm on track.
3. Participate in social activities.
Most people tend to avoid participating in social activities during the colder months. As discussed above, isolating yourself is a risk factor for SAD. Try as much as possible to participate in social activities and interact with your family and friends.
4. Have a schedule and stick to it.
People with SAD often either sleep a lot or have trouble sleeping. Try maintaining a regular schedule to improve your sleeping patterns. This will help reduce the symptoms of seasonal depression.
5. Ensure you get enough vitamin D.
The National Center for Complementary and Integrative Health (NCCIH) states that insufficient vitamin D may cause depressive symptoms, including SAD.
It is unclear whether taking vitamin D supplements may relieve SAD symptoms, but experts say getting enough vitamin D from sunlight and your diet could go a long way in preventing SAD.
6. Go on vacation.
If you get SAD during the colder months, you can take a winter vacation to countries with warm climates at the time. Being in a warm place can relieve SAD symptoms.
7. Be grateful.
As discussed above, gratitude is an essential part of recovery. Purpose to stay grateful and appreciate what and who is in your life.
Being grateful goes a long way in promoting sobriety. According to the National Institute on Drug Abuse, most addicts relapse when they can no longer deal with the pressure of their day-to-day lives.
Most addicts can avert a relapse on drugs by cultivating gratitude during recovery, especially during the fall and winter months, when SAD tends to kick in.
Check out our blog for more information on relapse prevention and drug rehabilitation. At More Than Rehab, we offer quality service to everyone struggling with addiction. Contact us today to start your recovery journey.