Setting Realistic Goals: A Guide to Sustainable Recovery

Sobriety is more than just quitting alcohol and drugs. It's an ongoing process of embracing a substance-free life and improving yourself. As SAMHSA puts it, it is a process of change where one strives to lead a more self-directed life, working to improve their wellness and health while trying to reach their full potential. One of the best ways to support this ongoing process of recovery is by setting realistic goals.

Realistic goals serve as a roadmap for positive change and contribute to the sustainability of a substance-free life. They provide direction, focus and motivation that you need to stay sober. Without SMART goals, you'll quickly fall into old habits and dysfunctional lifestyles. This is especially true since recovery comes with excessive free time and many temptations.

What Are SMART Goals in Addiction Recovery?

SMART goals are a framework for setting Specific, Measurable, Achievable, Relevant, and Time-bound objectives.

Specific

The goal should be specific about what you want to achieve in your recovery and include factors like what should be done and who will do it.

Example

The goal clearly outlines the type of exercise (energetic walking) and the duration (30 minutes) on each of the five specified days.

Measurable

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It should be measurable so you are able to track the progress to see how far you've come. Think of how you'll measure your progress and how you'll know when the goal is accomplished.

Example

The goal includes a measurable component, as progress can be tracked by recording the number of days per week the individual engages in the specified exercise.

Achievable

The goal should also be achievable in the sense that it's realistic and attainable in your current circumstances. Consider whether the goal is reasonable and within reach and if you have the resources needed to achieve it.

Example

The goal acknowledges the need for gradual progression, starting with a manageable goal and allowing for an increase in intensity as stamina improves.

Relevant

It should be relevant and in line with your values, aspirations, and overall recovery journey. It should make sense for your recovery journey and be consistent with your short-term and long-term goals.

Example

The goal aligns with the overarching objective of improving physical and mental well-being during recovery.

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Time-Bound

Time-bound, so it adds urgency and helps you stay focused. Your goal has to have a deadline or timeline for when it should be completed.

Example

The goal includes a specific timeframe, starting the following Monday and continuing for the next three months, providing a clear deadline for the specified action.

Keep in mind that goal-setting is subjective. What works for another person may not work for you. So, you want to create goals that make sense for you and your sobriety journey. If you're having difficulty creating realistic and attainable goals, have your peer, mentor, or addiction treatment professionals help. It's also good to seek medical advice before making significant lifestyle changes, especially if they involve physical activities or dietary adjustments.

Why Goal-Setting is Important in Recovery

Setting realistic goals in addiction recovery is crucial for several reasons:

Goals Give your Focus and Direction

Goals provide a clear direction for your recovery journey. They help you focus on specific actions and behaviors contributing to positive change. Without goals, you might feel aimless or uncertain about your path, making it easier to revert to old habits.

Goals Motivate You to Stay Committed to Recovery

Goals act as motivators, giving you a reason to stay committed to your recovery. They create a sense of purpose and achievement, boosting your self-esteem and confidence as you progress.

Goals Give you Structure and Routine

Recovery often comes with excess free time, which can be a risk factor for relapse. Setting goals helps establish a structured routine, filling your time with meaningful and constructive activities that support your well-being.

Measurable Goals Allow you to Track Progress

SMART goals, being specific and measurable, allow you to track your progress objectively. This measurement helps you celebrate achievements, identify areas for improvement, and stay accountable to yourself and others.

Realistic and Attainable goals Prevent Frustrations and Disappointments 

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SMART goals emphasize setting objectives that are achievable and realistic. This prevents setting yourself up for failure, frustration, or disappointment. Realistic goals ensure that you are making gradual, sustainable changes in line with your current circumstances.

Goals Introduce Accountability Aspect

The time-bound aspect of SMART goals introduces accountability. Having a deadline encourages you to stay committed and prevents procrastination. It adds a sense of urgency, reminding you of the importance of taking action within a specified timeframe.

Goals Help Prevent Complacency

Recovery is an ongoing process, and setting goals prevents complacency. It encourages you to continuously strive for improvement, avoiding stagnation and the potential risk of relapse.

Goals Are Great for Holistic Well-being

Goals can address various aspects of your life, promoting holistic well-being. Whether it's physical health, mental health, relationships, or personal development, setting goals allows you to work on multiple dimensions of your life simultaneously.

Goal-Setting Tips in Recovery

Recovering from substance use disorder can be overwhelming, especially during the first few months. It takes a while to achieve a true sense of stability and sanity after abusing drugs and alcohol. Here are some tips for goal-setting to help you navigate recovery:

Most importantly, embrace the idea that progress is more important than perfection. Setbacks are a natural part of recovery; the key is learning from them and moving forward. If you're struggling with setting realistic goals in recovery or maintaining sobriety, reach out for help. Our mental health professionals can help offer personalized guidance, strategies, and coping mechanisms tailored to your needs.

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Venturing into the Modern Dating Scene With Sobriety as a Game-Changer

Venturing into the modern dating scene with a newly-found sobriety can really be a game-changer. Dating is an important part of any romantic relationship. It allows you to learn more about your potential partner and also lets you discover who you are.

But the dating world can be a double-edged sword for those in addiction recovery. On the one hand, it offers the promise of new beginnings, the potential for genuine connections, and the thrill of getting to know someone on a deeper level. On the other hand, it can be a minefield of triggers, pressures, and societal norms that revolve around alcohol and other substances.

But the good news is that dating is not only possible while maintaining your sobriety; it can also lead to supportive and fulfilling relationships. This article will explore strategies and tips to help you navigate the dating scene while safeguarding your sobriety. We’ll also discuss sober empowerment and the challenges and benefits of being upfront about your journey. 

Dating in Early Recovery and the Initial Apprehensions

Re-entering the modern dating scene while in recovery can trigger a wave of initial dating apprehensions, and it's perfectly natural to feel this way. You may experience: 

Fear of Relapse

One of the most significant concerns you may face is the fear of relapse. You've worked hard to achieve and maintain your sobriety, and the thought of entering a dating scene filled with opportunities for triggers can be anxiety-inducing. You worry that the emotional rollercoaster of dating might compromise the stability you've fought so hard to establish.

Echoes of Past Relationships

For many, past relationships may have been entangled with addiction, pain, and unhealthy patterns. The echoes of these past experiences can cast doubt on your ability to engage in healthy, meaningful relationships. You may wonder if it's possible to break free from the shackles of your history and forge a different, healthier path.

Pressure to Conform

The modern dating scene often seems to revolve around alcohol and casual drug use. Social norms may encourage you to participate in activities that you're trying to avoid. This pressure to conform to conventional dating rituals can be overwhelming, making you question whether it's feasible to date while staying true to your sobriety.

Uncertainty about Disclosure

You might wrestle with the decision of when and how to disclose your sobriety to a potential partner. The fear of being judged or rejected once you reveal your journey can create a sense of vulnerability that's hard to ignore.

Remember that these concerns don't diminish your worth or your potential for fulfilling relationships. Instead, they highlight the importance of approaching the dating scene with a sense of self-awareness, caution, and a commitment to your well-being. 

Being Upfront About Sobriety

Honesty is the foundation of any healthy and meaningful relationship. So unless you’ve found a match on one of the sober dating apps (where someone might already have an idea about your addiction and recovery) you’ll need to disclose your recovery journey upfront.

Being open about your sobriety from the beginning demonstrates your commitment to transparency. It sets the stage for open communication and trust with potential partners. It also prevents conflicts and misunderstandings down the road. It’s better to address potential issues at the beginning of a relationship rather than later when emotions may be more deeply involved.

Sharing your story is not easy. It requires a level of vulnerability and can make you feel exposed and susceptible to rejection or criticism. You may also encounter judgment or misunderstanding from potential partners. Not everyone has a clear understanding of addiction and recovery, and this lack of knowledge can lead to misconceptions or misconstrued judgments about your journey.

But the best part about sharing is that it helps you filter out those who aren’t compatible with your lifestyle and values. If someone cannot accept or respect your commitment to sobriety, it's a clear indication that they may not be the right match for you. The same applies to those who are judgmental or skeptical. 

Again, when you're honest about your sobriety, you're more likely to attract like-minded partners who share your values and respect your journey. This increases the likelihood of building meaningful and supportive relationships with those who appreciate and support your commitment. Upfront communication also helps you avoid situations that could potentially trigger cravings or temptations. It sets clear boundaries and expectations with your partner, reducing the likelihood of uncomfortable or risky situations arising. 

Empowerment through Prioritizing Personal Well-Being over Societal Pressures

When you prioritize your personal well-being over societal pressures, you’re able to express your true self, build resilience, and affirm your self-worth. In doing so, you not only enhance your dating experiences but also strengthen your commitment to a fulfilling and sober life. Prioritizing your personal well-being over societal pressures:

Tips to Ensure That New Relationships Support and Honor Your Recovery Journey

If you find a perfect match and wish to take the relationship to a whole new level, there are a few things you’ll need to set in place to ensure the relationship supports and honors your recovery journey. Here are some tips to get you started:

If the relationship becomes overwhelmingly challenging or jeopardizes your sobriety, consider seeking professional guidance from a therapist or counselor who specializes in addiction and relationships. You can also consider getting help if you’re struggling to stay sober or make healthy relationships

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What Does Long Term Drug Use Do To Your Body?

When it comes to drug abuse, the main concern is often the immediate health impacts of drug use. However, there are also several long-term effects of drug abuse on various systems in the body. For example, prolonged exposure to certain drugs can cause changes in vital organs like the heart, lungs, liver, and brain.

These changes can lead to serious health problems like liver disease, liver failure, brain damage, mental illness, heart disease, and in some cases, death. Chronic drug use can increase susceptibility to other diseases like cancer or infections due to suppressed immune function.

This article will take a closer look at some of the more common long-term effects of drug abuse on various systems in the body.

Different Classes of Drugs and Their Long-Term Implications on the Body

There are three types of drugs; depressants, stimulants, and hallucinogens. Each one has a different effect on the body.

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Depressants

Depressants like alcohol, cannabis, benzodiazepines, heroin and other opioids slow down the function of the central nervous system (CNS). Depressants may cause slower reflexes, dizziness, and poor coordination and balance when taken in small quantities.

Large doses may lead to nausea, drowsiness, and loss of consciousness. When taken over a long period, depressants may cause changes in brain structure, creating long-term imbalances in hormonal and neuronal systems that are not easily reversed. Other common effects include:

Stimulants

Stimulants like amphetamines, cocaine, and MDMA increase the activity of the central nervous system. In small doses, stimulants may increase heart rate, body temperature, and blood pressure and cause reduced appetite, sleeplessness, and agitation. Large doses may lead to anxiety, paranoia, aggression, panic, stomach cramps, and seizures. Long-term use has been linked to the following:

Hallucinogens

Hallucinogens like LSD, ketamine, and magic mushrooms alter a person's perception of reality. They may cause visual and auditory hallucinations, confusion, paranoia, anxiety, and panic. Long-term use has been linked to the following:

Long-Term Effects of Drugs on the Heart and Circulatory System

One of the most common long-term effects of drug abuse is damage to the heart and circulatory system. Drugs particularly harmful to the heart include stimulants like cocaine and methamphetamine, which can cause increased heart rate and blood pressure. This strains the heart and can lead to conditions like aneurysms, heart attacks, and death.

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Stimulant use can cause cardiomyopathies, myocardial infarctions, aortic dissection, and endocarditis. In other cases, they may exacerbate pre-existing heart conditions, speeding the heart damage. 

Other drugs like opioids and alcohol can slow heart rate and circulation to dangerous levels. Excessive alcohol intake can lead to high heart failure, blood pressure, or stroke. It can also cause cardiomyopathy, a disorder that affects the heart muscle. Alcohol has also been linked to obesity and the long list of health problems that can go along with it.

Long-Term Effects of Drugs on the Respiratory System

Another common long-term effect of drug abuse is damage to the lungs. This is particularly true for smoked drugs like marijuana, tobacco, and crack cocaine. Repeated exposure to toxic chemicals in cigarette smoke can cause inflammation and promote oxidative stress in the outer lining of the lungs. Over time, this leads to chronic inflammation and scarring, making it more difficult for oxygen to flow through the lungs and into other organs. 

Likewise, drugs like heroin can cause significant damage to lung tissue due to their direct impact on blood vessels. In particular, these substances constrict blood vessels and inhibit oxygen delivery to vital organs like the brain and heart. Drug use has been linked to different respiratory problems, including bronchitis, chronic cough, emphysema, and lung cancer. Inhalation of these drugs can also damage the airways and make breathing difficult.

Long-Term Effects of Drugs on the Brain

Drugs interfere with the normal functioning of neurotransmitters, which are responsible for transmitting signals from one neuron to another. In particular, drugs affect the release of dopamine and other key neurotransmitters that regulate mood, reward processing, decision-making, and movement.

As these chemicals are disrupted by drug use, users can experience various unpleasant side effects, including intense cravings, confusion, altered consciousness, and impaired motor control. Moreover, prolonged drug use can have lasting impacts on brain development, particularly in adolescents and young adults who are still experiencing significant neurological changes throughout their formative years.

Drugs affect the brain in different ways, including:

Long-Term Effects of Drugs on the Liver

The liver is responsible for filtering toxins out of the blood, so it's not surprising that drug abuse can significantly impact this vital organ. In particular, drugs like alcohol and heroin can cause liver damage by promoting inflammation and cell death.

Over time, this can lead to cirrhosis, a condition in which the liver cannot function properly. Other drugs, like methamphetamine, can also damage the liver by causing oxidative stress. These changes can lead to liver inflammation, fibrosis, and cirrhosis as your body gets older.

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Long-Term Effects of Drugs on the Kidneys

The kidneys are responsible for filtering waste and toxins out of the blood. Drug abuse can damage these organs and impair their ability to function properly. In particular, drugs like heroin, amphetamines, and cocaine can cause kidney failure or damage by causing inflammation and oxidative stress. These changes can lead to kidney disease, which can be fatal.

Long-Term Effects of Drugs on the Immune System

Chronic drug use can compromise the body's ability to fight off infections and disease, increasing an individual's susceptibility to illness. In addition, heavy drug use has been linked to conditions like HIV and hepatitis, especially among IV drug users. These conditions can compromise the immune system.

How to Quit Using Drugs

The best way to be healthy again is to quit using drugs. Your body and mind can return to normal when you stop using drugs. However, quitting is often the hardest part. Addiction changes the brain in ways that make it difficult to control cravings and resist the urge to use. 

Withdrawal symptoms also make quitting difficult, as they can be uncomfortable and dangerous. So quitting is often more than just a matter of willpower. It requires a comprehensive treatment plan that addresses the underlying causes of addiction as well as other possible health care issues.

That's why it's important to seek professional help when ready to quit. Addiction treatment centers like More Than Rehab provide the support you need to detox safely and overcome your addiction. With the right care, you can get your life back on track and restore your physical and mental health.

 

 

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The Challenges of Going Back to School for Recovering Addicts

In recent years, drug use among high school and college students has become a growing problem. According to the 2021 Monitoring the Future survey by the National Institute on Drug Use, about 50% of high school seniors have tried an illegal drug at least once.

The availability of drugs and relentless peer pressure can make it difficult for young people to resist trying them. And while most young people who use drugs don't go on to develop a substance use disorder, for those who do, the consequences can be devastating. They may end up with physical and mental health issues and even death due to overdose.

A SAMHSA report showed a strong correlation between drug abuse and dropout rates. Students abusing drugs are more likely to drop out of school than those who don't. But luckily, those who go through addiction treatment can regain control of their lives and get back on track. For some, this means going back to school.

However, going back to school after addiction treatment can present its own unique set of challenges, including:

Juggling a Busy School Schedule and Managing Addiction Recovery

Managing triggers and avoiding relapse is a full-time job for anyone in addiction recovery. But the challenge is even greater for those who are also juggling a busy school schedule. Between classes, homework, extracurricular activities, and social obligations, there is little time for self-care. And when addiction recovery is not given the attention, it needs, the risk of relapse increases.

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The key to managing both a busy school schedule and addiction recovery is to create a support system. This might include finding a trusted mentor or sober friend, attending regular meetings, or working with a therapist. By enlisting the help of others, those in recovery can increase their chances of success in both areas of their life.

Making New Friends and Building Relationships with People Who Are Not Addicts

This can be difficult because the recovering addict may feel like they have to explain their past or justify their choices to the non-addicts. The addict may also feel like they are not worthy of friendship or love from non-addicts.

However, it is important to remember that everyone has a past and that everyone is worthy of friendship and love. If you are a recovering addict, try to be open and honest with new people you meet, and give them a chance to get to know you. You may be surprised at how accepting and understanding they can be.

Staying Sober in a Party-Filled Campus Environment

Returning to school as a recovering addict can be challenging, especially if the campus environment is party-filled. Staying sober in an environment where others are binge drinking, smoking marijuana, or even taking prescription drugs can be difficult, but it is possible.

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Overcoming Self-Doubt and Believing in Oneself Again

It can be challenging for a recovering addict to overcome self-doubt and believe in oneself again. This is especially true when going back to school. The addict may have been out of school for many years and may feel that they are not up to the task of completing a degree. They may also have battled with drug or alcohol addiction for many years and feel that they're not capable of achieving success in sobriety.

However, the addict should remember that they can achieve anything they set their mind to. If the addict is willing to work hard and stay focused, there is no reason why they cannot succeed in school and recovery.

College Programs Designed to Help People Recover

Addiction is a serious disease that can have devastating consequences. Thankfully, there are college programs designed to help people in recovery succeed at finishing their high school diploma or college degree, including:

These programs provide support and resources that can make all the difference in someone's journey to recovery. With the right support, people in recovery can achieve their educational goals and go on to lead happy and healthy lives.

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Benefits of Completing your Education 

For many people in drug addiction recovery, going back to school can be an important step on the road to a successful future. Returning to education can help boost self-esteem and confidence and provide a sense of structure and purpose. It can also lead to improved employment prospects, increased earnings potential, and better relationships with friends and family members.

Moreover, research has shown that people who have continued education are less likely to relapse into drug use than those who drop out. Therefore, returning to school can be an extremely beneficial step for those recovering from drug addiction.

Quitting Drugs and Alcohol Can Make Life Better

Addiction can ruin health, relationships, and finances. If you're struggling with addiction, getting help from a professional drug rehab can be vital to turning your life around. In addition to getting professional help, you can also do a few things on your own to increase your chances of success.

Deciding to quit drugs and alcohol can be daunting, but it's also one of the best decisions you can make for your health, relationships, and future. With the right support, you can overcome addiction and go on to lead a happy and successful life. Call us today to begin your pathway to addiction recovery!

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What Happens During A Full Medical Detox From Drugs?

The first and most important treatment step for those struggling with addiction is a medical detox. During detox, the body is cleansed of all traces of the addictive substance, and any withdrawal symptoms are monitored and managed by medical professionals.

Detox helps to break the physical dependence on a substance and provides a safe and supportive environment for those in early recovery. Detox can also help to identify any underlying medical conditions that may be contributing to the addiction.

After detox, patients can begin to focus on the psychological, social, and behavioral health issues surrounding addiction and develop healthy coping mechanisms. Without detox, it would be much harder for those struggling with addiction to get the help they need.

What is a Medical Detox?

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Medical detox is a process in which the body is cleansed of drugs or alcohol under the supervision of medical professionals. Medical detox aims to make the withdrawal process as comfortable and safe as possible. This is typically done through medication, close monitoring, and support from counselors and other professionals.

Medical detox can be an important first step in recovery, as it reduces the likelihood of immediate relapse and makes it easier for patients to focus on their recovery effort. However, it is not a substitute for comprehensive substance abuse treatment, rather it should be considered an important first step to recovery. Patients who undergo medically-managed detox programs should be transitioned to a rehab program or another form of treatment as soon as possible.

Why is Medical Detox Important?

Substance abuse changes the brain in many ways, altering its chemistry and making it increasingly difficult to control impulses. Continued use can cause addiction as the body craves those substances and starts to function more normally in the presence of the drug than without it.

At this point, any attempt to stop using can leave one feeling sick (also known as withdrawal symptoms). These symptoms can be severe or even life-threatening for some substances like alcohol or benzodiazepines. For example, alcohol withdrawal symptoms can cause delirium tremens (DTs), a deadly syndrome that, if left untreated, can cause impaired consciousness, hallucinations, profound confusion, high blood pressure, elevated heart rate, etc.

For other substances, the symptoms may be uncomfortable enough to cause relapse. Opioids, for example, trigger flu-like symptoms that are so severe and can push one back to using to feel better. 

Therefore, cold turkey is not the best option, and slowly tapering off the substance with the help of a medical professional is a better path. Drug detox provides a supervised setting where patients can safely detoxify from substances while receiving important medical care. It can also help manage the effects of withdrawal and make the process as safe and comfortable as possible.

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Withdrawal Symptoms

Withdrawal symptoms can range from mild to severe and usually begin within 6-12 hours after your last drink. Common symptoms include:

More severe symptoms can include seizures, racing heart, hallucinations, and delusions. If you experience any of these side effects, it's important to seek medical help right away. Withdrawal symptoms can be uncomfortable and even dangerous, but with professional help you can safely detox from alcohol and begin your road to recovery.

What medications are provided?

Medications are often used during detox to help manage withdrawal symptoms and cravings. The most common types of medications used include:

Medications can be an important part of detox, but they should be used under the supervision of a medical professional. Withdrawal and cravings can be difficult to manage on your own, but with the help of medication, you can safely detox from drugs or alcohol.

When is Medical Detox Necessary?

When it comes to substance abuse, there is no one-size-fits-all answer to the question of when detoxification is necessary. The decision should be made based on some factors, including:

If you have experienced withdrawal symptoms in the past or if you are currently experiencing any physical health problems, detoxification may be necessary to stop drinking safely. In general, however, detoxification is not always necessary when discontinuing alcohol use. Speak with a healthcare professional to determine whether detox is right for you.

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What Happens After a Medical Detox?

Medical detox is just the first step in overcoming addiction. To achieve long-term sobriety, patients must receive treatment at a rehab facility or any other treatment program. Patients who undergo medical detox should transition to a rehab program, which can include inpatient or outpatient treatment.

Inpatient rehab requires patients to live at the facility while receiving around-the-clock care, while outpatient treatment allows them to continue living at home while attending regular therapy sessions. Both these treatments use an evidence-based approach to addiction that addresses specific aspects of drug addiction and its impacts on the individual, family, and society.

By receiving continuous care at a detox center, patients will likely stay sober in the long run. Rehab facilities also provide additional resources, such as support groups and 12-step programs, to help patients maintain their sobriety after leaving the facility.

Professional Medical Detox Program

A full medical detox from drugs can be an intense and scary process, but with the help of a professional detox program, it doesn't have to be. If you or someone you love is struggling with addiction, don't hesitate to seek help. MoreThanRehab offers comprehensive detox programs that will provide you or your loved one with the support and care needed to make a successful recovery. Don't wait any longer - call us today!

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How To Be Grateful Even When Times Are Tough

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.

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Gratitude

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.

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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:

Those who suffer from summer SAD are likely to experience:

How to fight SAD

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Here are a few tips on fighting seasonal depression.

  1. 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.

Conclusion

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.

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Things You Can Do When You Beat Addiction & Get Sober

When you beat addiction and get sober, you may wonder what’s next? In sobriety, you have lots of time and what seems like a long journey ahead.

Most people assume that when you get sober, your social life, or life in general is ruined and that you would never have fun again. However, this is not the case. Your life will not be one big adrenaline rush, but you can still have fun and be productive when sober.

If you are at a loss on what to do when you beat addiction and get sober, this article is for you. Here are a few things you should consider doing after you get sober. 

Travel

Traveling when sober can keep you busy and entertained. However, you need to ensure that you stay sober throughout your travel. To do this, you first have to set your intentions for your journey. Research the place you are traveling to and note down all the fun things you intend to do during the trip. Then, focus on the fun activities instead of worrying about how you will stay sober. It would help if you had a list of fun activities and commit to doing them even before you travel. Then, use your vacation to relax, recharge, and spoil yourself.

Note that when traveling, you might have triggering experiences. This ranges from the mini nips of alcohol on the plane to party invitations you’ll get at the resort you will stay at. Therefore, it is important that you be over-prepared to deal with these potential relapse triggers. 

It would be best if you also stayed in touch with your support system, the people who ensure you stay on track.

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Go back to school

If you had to drop out of school to beat addiction, you might want to go back to school when you get sober.

The first thing you need to do is overcome the fear of going back to school. As a recovering addict, you need to realize that this is a fresh start, and nothing has to be the way it was when you were an addict. You can talk to people in your support network who have gone back to school after getting sober and learn from their achievements and mistakes. This way, you can easily avoid temptation and develop healthy study habits.

Once you overcome the fear and go back to school, take things slowly. Don’t put too much pressure on yourself, especially when it comes to how long you will take to finish school. Instead, be involved in school activities and keep yourself busy.

Find new friends

In sobriety, most people tend to focus on themselves and their recovery rather than those around them. Friends are important, but finding new like-minded friends can prove difficult, especially when following a strict routine. 

If you’re looking for new friends, consider attending non-alcoholic events, joining a networking group, volunteering at organizations, joining a book club, going to sober bars, or even joining social media groups of sober people that can relate to your lifestyle. You can also make new friends when you start a new hobby to pass the time, e.g., painting or hiking.

Find love

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Finding love in recovery is something you may want to consider, especially if you took a sabbatical to deal with your addiction. However, you first need to feel confident in your relationship with yourself before venturing into the dating world to find love.

You can try online dating, but consider using dating sites that are tailor-made for sober people. Note that most people on regular dating sites take alcohol regularly and would even suggest meeting up for drinks on your first date.

If you meet someone you like, choose a neutral venue for your first date. A park, coffee shop, or restaurant would be ideal.

Be self-sufficient

Once you get sober, you need to practice self-care. It may be scary at first, but you will eventually get used to it. Loving and taking care of yourself plays a significant role in ensuring you stay sober.

Setting healthy boundaries with people who previously encouraged your addiction also requires you to be self-sufficient. For example, you may have to buy a new car to get around easily on your own. If you lived with a roommate who encouraged your addiction, you also have to move out to have a fresh start.

Go to church

If you are a Christian in addiction recovery, you should consider going to church. When you go to church, you can find strength in your faith and connect with God. In addition, most churches have a community of support. People from different backgrounds and walks of life are united by their faith in God. Recovery tends to be difficult for most addicts, so you will need all the support you need.

Other than church, you can keep yourself busy by getting involved in church activities. The various sober activities will help you overcome your drug cravings.

Research has shown that going to church regularly improves one’s mental health. Since drug addiction tends to affect your mental health, going to church during recovery may improve your mental health.

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Become a drug counselor

If you want to help others struggling with drug addiction, you should consider studying to become a drug counselor. Helping others will motivate you to stay sober and make you more accountable to yourself and others. It can also help you feel accomplished.

As a drug counselor, you will be the support system for those recovering from drug addiction. Additionally, you can help them manage their recovery.

Find a new career

To stay sober, you may decide to transition to living in a sober community for a new start. One requirement that you have to meet is finding a job. Although most people prefer going back to their old careers, this may be your chance to find a new career altogether. Choose a career that will not put your sobriety at risk. Additionally, you should do something you love so that your new job does not stress you out. Maybe even try to start a hobby that makes money!

How Can Relapse Be a Part of Drug Recovery?

There’s a lot to feel good about when your loved one goes through an arduous recovery journey and then comes out clean and sober. Sadly, even after rehab though, your loved one may relapse at some point. Relapse doesn’t happen to everyone in recovery, but it does happen to many people. That’s why newer schools of thought on addiction feel that the painful occurrence of relapse is actually a very important part of the sobriety journey. According to the National Institute on Drug Abuse, 40-60% of those recovering from substance use disorders will relapse during their path to recovery. This should help put the struggle of your loved one doing illegal drugs into perspective, that they aren’t alone.

Addiction is a chronic disease or mental illness whose nature is a barrier to sobriety. Your loved one, like other patients, faces a consistently high risk of relapse because addiction alters the brain’s function and structure. Alcohol and drug use trigger dopamine production in the brain’s reward pathway. Dopamine is a neurotransmitter that regulates the brain’s pleasure and reward centers and emotional responses. These changes influence the way the brain prioritizes what’s important.

The brain of a patient who has developed an addiction recognizes substance use as important – even more than survival. That’s partly why those struggling with addiction take risks to continue abusing substances. Addiction also affects the prefrontal cortex – a part of the brain that identifies issues and plans solutions. So when a person relapses, it’s not because they are weak or lack morals, but because of something that’s way beyond their control. And even after treatment, some of these changes might persist.

What is relapse? 

Relapse is when someone goes back to using drugs or alcohol after a period of sobriety. The person may “slip up” and have a drink (or use a drug) and then stop again. Slips are hardly seen as relapses, but they can trigger stronger cravings for harder drug use or more alcohol. On the other hand, full relapse is when the person in recovery intentionally seeks drugs or alcohol and no longer cares for their treatment.

Is addiction an incurable disease?

The National Institute on Drug Abuse in the United States indicates that people in addiction recovery have a 40 to 60% chance of relapse. This puts addiction relapse at the same level as other chronic conditions like hypertension and asthma, which have a 50 to 70% relapse rate.

According to NIDA, addiction has no cure. But it can be managed successfully. Like other chronic illnesses, there’s medication to address the problem. However, the patient may need to go through lifestyle changes, routine maintenance, and checkups to prevent relapse. They also have to learn new ways of thinking. All in all, relapse is not failure. It only shows that it’s time to reinstate, adjust or try out a new treatment.

Relapse as part of the recovery process

Addiction is a chronic brain disease with biological, behavioral, emotional, physical, and social aspects. It is characterized by an inability to control drug or alcohol use. The chronic nature of addiction makes relapse part of the healing process as opposed to failure. As mentioned earlier, drug addiction disrupts brain circuitry and causes dependency. At this point, one is bound to experience side effects like drug cravings and withdrawal symptoms when they stop using. Unless they use their substance of choice, they may not feel “normal.” Relapse may seem like an excellent way to get back to “normalcy,” combat intense cravings, and relieve withdrawal symptoms. That’s why relapse can be a form of self-medication.

Drug relapse is a common part of the recovery process. When it happens and is handled correctly, it can strengthen one’s commitment to long-term sobriety. Recovery is the journey of maintaining long-term sobriety, reaching new goals, and facing life with new, healthier strategies. A hitch on the road doesn’t mean that all is lost. Yes, it might feel overwhelming – but with the right help, your loved one can get back on the right track.

Strategies to avoid relapse or mitigate its effects

More than half of the people in recovery relapse. But the fact that it is common doesn’t mean that you should not try to prevent it. An addiction relapse not only undoes the hard work, but it’s also potentially life-threatening. Relapsing can result in binging that can even lead to overdose. Here are some strategies to help prevent relapse or mitigate its effects.

Reaching out for help

People in recovery often feel humiliated and devastated when they slip or relapse. So, the last thing you want to do is reprimand them or come out as judgmental. You also don’t want to leave them to their own fate. Instead, try to encourage them to go back to their support network or treatment. It doesn’t matter how many times one relapses. In fact, experts agree that one is likely to have a successful long-term addiction recovery when there is more repetition of positive reinforcing habits.

Attending long-term treatment programs

Recovery from alcohol and drug addiction is not a quick fix. A single medication or a month of therapy may not guarantee a clean life. Often, one may need to engage in intensive long-term treatment, accompanied by continual support for a better outcome. A study with 1000+ addiction patients discovered that relapse rates reduced for every nine weeks a person spent in treatment. Sustained recovery also increased in the study for participants who had ongoing treatment with aftercare.

Identifying and managing triggers

Treatment programs integrate therapies that teach patients how to cope with internal and external stressors that may trigger a relapse. Mental health issues like anxiety, stress, depression, and mood changes tend to co-occur with substance abuse. When someone in recovery gets anxious or stressed, they may crave, think about, and eventually use substances. Triggers can be specific – like certain places or people, or very general – like hanging around people who are using. Evidence-based therapies help those in recovery recognize their personal relapse triggers and even train them to cope.

Lifestyle changes

Managing triggers is a great relapse prevention strategy. But you also want to encourage your loved one to make positive changes over the long term to build a healthier life. They can learn and use healthy coping mechanisms for negative emotions: recognize and manage mental issues: and develop positive activities like meditation, exercise, or art.

More Than Rehab is here to help. We have decades of experience in treating addiction, from the root-causes, to the after effects people experience once they become sober. If you, or a loved one needs help with their addiction, please don’t hesitate to call us! We are available 24/7.

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How Alcoholism Can Make Your Blood Pressure Worse

Scientists are still learning how alcoholism affects heart health and blood pressure. According to a few John Hopkins University studies, moderate alcohol drinking may lead to a lower risk of dying from heart disease. Also, modest amounts of alcohol might help to slightly raise the levels of HDL or “good” cholesterol as per some studies. Does that mean, however, that alcohol consumption is a great habit and has no repercussions on your health? Not at all. Let us look at the ways alcoholism can make your blood pressure worse.

The association between moderate alcohol drinking and heart health is still debatable, with both supporters and naysayers offering evidence; the focus keyword, however, remains “moderate”. Excessive alcohol drinking, on the other hand, has no positive side to it.

Too Much of a Good Thing

While short-term repetitive drinking can lead to temporary spikes in blood pressure and heart rate, long-term alcohol abuse and alcoholism may lead to chronic hypertension/high blood pressure and even cause heart disease. Addiction to alcohol is a very serious problem.

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How Alcohol Affects My Blood Pressure?

Although the impact of alcohol consumption on the body depends a lot on age and risk factors, excessive drinking is never recommended for anyone. This is because alcohol abuse can lead to a myriad of direct and indirect impacts on the body and mind, which are detrimental not just to the individual but also to those who surround them.

Direct effects

Alcohol abuse and alcoholism can have pronounced direct effects in the short- and long-term, chief among them being a temporary increase in blood pressure, which may turn into long-term excess due to repetitiveness.

Indirect effects

There are several ways in which alcohol is known to affect blood pressure indirectly. Alcohol is known to affect the nervous system, which controls blood pressure. Also, it causes changes in pressure receptors that sense blood pressure levels, making blood pressure higher. Alcohol consumption increases cortisol levels – the stress hormone that increases blood pressure – and the level of calcium that lines arteries, making them more constricted, elevating blood pressure.

Scientists have also found that alcoholism affects the number of other vasoconstrictor hormones (artery-constricting hormones), impacts the retention of fluids filtered in the kidneys and leads to weight gain in the long-term, all of which contribute to increases blood pressure numbers.

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How Much Is Too Much with Alcohol?

The American Heart Association has outlined the definitions of excessive drinking, which one can revise to keep their consumption in check:

According to AHA, one drink is equivalent to 12 oz of beer, 4 oz of wine, 1.5 oz of 80-proof alcohol and 1 oz of 100-proof alcohol. At the end of the day, however, it does not matter what is the beverage you pick – what matters is the amount.

Why is High Blood Pressure Bad for You?

There are two kinds of blood pressure numbers we are familiar with. The higher number denotes high blood pressure, which occurs when the heart is contracting and forcing blood into the arteries. The lower number stands for low blood pressure which occurs when the heart is in the relaxed phase.

Consistent and abnormally high blood pressure or hypertension is detrimental to our body because it damages the lining of arteries, causing them to harden (arteriosclerosis), ultimately leading to arterial blocking. The blockage of arteries subsequently leads to a blocked flow of blood to the heart (causing heart attack), brain (causing stroke) as well as other essential organs, leading to multiple-organ failure.

On the other hand, low blood pressure is not a long-term condition, though it also leads to poor health outcomes such as dizziness and pale skin. However, low blood pressure is easier to reverse and quicker to recover from.

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Alcoholism and Serious Diseases

Heavy drinking is directly associated with several poor bodily outcomes, including heart conditions such as cardiomyopathy which affects the heart’s muscles. Excessive alcoholism may even lead to heart failure and stroke, apart from the most common complication - heart attack. The long list of problems associated with alcohol abuse also includes liver diseases, obesity and poor mental health.

Compared with people who did not binge drink, people who drank alcohol at twice the gender-specific binge drinking thresholds were 70 times more likely to have an alcohol-related emergency department (ED) visit, and those who consumed alcohol at 3 times the gender-specific binge thresholds were 93 times more likely to have an alcohol-related ED visit, says the National Institute on Alcohol Abuse and Alcoholism.

Alcohol intake can also specifically affect those who are on blood pressure medications. These medications usually come with side effects associated with low pressure – dizziness, loss of balance control and so on. Excessive alcoholism also impairs our sense of balance, which is why this combination can prove detrimental. Alpha- and Beta-blockers as well as Nitrates can interact dangerously with alcohol and should be avoided.

Reversing the Ill-Effects of Alcohol on Heart Health and Blood Pressure

The good news is that the ill-effects of alcohol abuse can be reversed if you take action at the right time. Studies show heavy drinkers who reduce their consumption to moderate can lower the upper blood pressure readings or systolic blood pressure by about 5.5 millimetres of mercury (mm Hg) and their lower readings or diastolic blood pressure by about 4 mm Hg.

That being said, one rule does not fit everyone when it comes to getting rid of alcoholism. Recovering from alcohol is as much a personal process as it is a medical one. It can lead to withdrawal symptoms, impact your mental health and cause visible changes to your body. However, with the combination of the right approach and evidence-based treatments from specialists, one can stop drinking and de-addict themselves effectively and holistically.

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How Does More Than Rehab Help?

At More Than Rehab, we aim to provide quality care to those in need of all-inclusive and therapeutic modalities, helping individuals identify what is best for their recovery. Our team of a skilled and compassionate team of counsellors, psychiatric specialists and physicians who coordinate a comprehensive and individualistic plan for the recovery of individuals in need. Coupling our approach with cognitive behavioral therapy, More Than Rehab caters to the full spectrum of a person’s addiction.

Alcoholism is one of the leading mental and physical issues affecting the United States today. However, it can be gotten rid of, and its impacts treated or reversed. It is upon you to make the best out of the opportunity to, for you might get only a chance at it. You can start your life afresh – we are just a click away.

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How Much Does Alcohol Rehab Cost?

It is never a good feeling when you, or a loved one, are considering whether or not professional treatment is necessary for an alcohol use disorder or an alcohol addiction.

However, the simple fact that there is even a question is a strong indicator that there is possibly a problem and that professional help may be necessary. This is especially true if there have been negative consequences associated with the alcohol use, such as getting a DUI, getting fired from work, relationship difficulties, getting in trouble with the law, or other negative consequences of drug or alcohol abuse.

According to the National Institute on Alcoholism and Drug Dependence, around 17.6 million people struggle with an alcohol abuse or dependence issue every year in the United States. So, just know that if you or a loved one are suffering, you are certainly not alone. In the year since the pandemic began, alcohol use has seen a sharp increase in the United States.

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One of the biggest steps that people can take when they are suffering from an alcohol use disorder or addiction is to admit that they have a problem, and then get the help necessary to recover.

Once you have decided that help may be necessary for whoever is struggling, you may begin to wonder if your family can afford it.

Exactly how much does alcohol rehab cost?

Well, the answer to this question can depend on many factors. No two people are alike, and the same can be said about their addictions. The cost will typically depend on the level of treatment required for that individual to begin the road to a successful recovery.

The level of treatment someone needs depends on a variety of issues such as how long they’ve been using alcohol or drugs, whether they abuse alcohol in combination with other drugs or substances, and how often they abuse their drug of choice. Depending on the severity of the symptoms and the addiction, a more intensive treatment may be necessary.

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What is an alcohol rehab program like?

Typically, when a person is looking to get treatment for alcohol abuse, they do an intake assessment to determine what level of care is appropriate. When it comes to alcohol rehab, there are several different levels of treatment, each with their own general cost. Here are some of the most common.

*These prices are based off out-of-pocket expenses without insurance coverage. However, many insurance companies will pay for all or a portion of alcohol rehab treatment costs.

Aside from the different levels of treatment that may affect the overall cost of alcohol rehab, there are several other factors to consider when it comes to the price. One of those factors is the length of the program. Along with the intake assessment, many treatment centers will also specify an amount of time they believe necessary for effective treatment. Depending on the individual's specific needs, this time frame typically ranges between 30 to 90 days.

The location and amenities of the treatment center can also play a significant role in the overall cost. If you decide to go to an alcohol rehab center located on the beach, it’s likely to cost more than the one nestled in the heart of a small inland city.

The amenities the rehab center offers will also add some major dollar signs to the total cost. Some luxury rehabs offer acupuncture, private tennis courts, and swimming pools. Keep in mind that you don't have to stay at the Ritz in order to get quality treatment but choosing a treatment center with just the right number of amenities may go a long way in making the stay much more enjoyable and beneficial in the long run.

At our beautiful Texas rehab centers, known collectively as More Than Rehab, we combine the right balance of affordability, while still providing luxuries that encourage you to get involved with your recovery process. If you feel as though the cost of alcohol rehab may be too much, keep in mind that most insurance plans will cover all, or a portion of the cost for your alcohol addiction or substance abuse treatment.

At More Than Rehab we offer a wide range of care levels and work with most major insurance companies. We pride ourselves on remaining affordable while providing the highest quality of care--all while staying at a beautiful and serene location surrounded by the most wonderful natural surroundings that Texas has to offer.

There is absolutely no shame in getting help when you need it. So please reach out to us today at More Than Rehab and let our highly trained staff help you or your loved one. As always, we are available 24/7. Give us a call today!

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