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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Fun Things to Keep Busy & Off Drugs for the Holidays

For a lot of people, winter marks a great time of the year. They look forward to fun things like spending time with family, eating great food and celebrating the holidays. What some people don't know though, is how difficult this time of year can be for a recovering alcoholic or drug addict. For someone who is in recovery from a substance abuse problem, the holiday season can be especially troubling. Most of the time before getting sober, holidays used to be about getting drunk or high and using their drug of choice. Holidays were often an excuse to abuse drugs or alcohol, even if that meant hiding it from their friends and family.

When someone is newly sober, or sometimes even long into recovery, celebrating holidays can often become a relapse trigger and make them want to abuse drugs or alcohol again. Not to mention the limited outdoor activity, reduced sunlight, and less social contact that often comes with winter and colder temperatures. This can dramatically increase the risk of relapse for many addicts, especially those who also struggle with their mental health. If you or a loved one struggle with maintaining sobriety during the holidays, then you can probably relate.

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Here are a few fun things you can try to help keep you busy & off drugs this holiday season:

  1. Exercise

Though initially exercise may not sound like fun for everyone, it never hurts to try. Many who exercise regularly report feeling happier and less stressed when compared to those who don’t. Try signing up for a free membership at your local gym or start small by doing workout videos at home and cranking up the music. You can even download a video game like Just Dance to help get your heart rate going. If you can make it a regular habit, exercise is proven to increase things like self-confidence and reduce stress.

  1. Volunteer

Another great way to help keep you busy during the holidays is to volunteer your time to a great cause! You can start by working at your local soup kitchen or reach out to a local organization whose efforts you would like to support such as the Humane society. Research has consistently proven that those who give back to others, often feel better than those who only take care of themselves. Simply giving even just one hour of your time each week can make a world of difference for more than just yourself.

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  1. Fix Up Your Space

Is there a new design idea you have always been wanting to try? Or perhaps a cool new chair for your man cave? Try sprucing up a room in your house, one bit a time and on a budget that you can afford. Paint the walls a new color. Do whatever creatively comes to mind. This is a great way to expel some of your pent up mental energy. You can also spend time cleaning out places like the garage or the attic. All of these are great examples of things that will keep you busy and help you feel better at the same time.

  1. Get A Plant

Getting a plant can actually be very rewarding. If you have ever had the chance to speak with a gardener, they will likely tell you how mentally and spiritually fulfilling it can be. The same thing goes with getting a house plant. Attending to the needs of something as simple as a plant can help you stay busy and feel better about yourself. It can also help give you something to look forward to, which helps you further avoid a relapse, as getting drunk or high would likely mean its end. Getting a plant is also a great way of fixing up your space on a tight budget. Try visiting your local plant store and speaking with someone to help figure out the right type of plant for you.

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  1. Go Ice Skating or Play Hockey

Even though you may not be able to go outside as easily as you can in the summer, there are still plenty of activities that you can do during the colder months. There are many places to go ice skating, usually both indoors and out. You can also try to find a local hockey league in your city if you want to get a little physical on the ice. Perhaps even try getting together a group of sober friends or people from your local AA or NA support groups so that you can all lace up together and hit the puck around the ice. This is a great way to combine physical activity with your social support network while doing some fun things.

  1. Take Naps

With reduced sunlight and the related chemical changes that can happen in the brain with shorter days, it may be no surprise that you are tired halfway through the day more often than you used to be. Don't be afraid to take a nap every once in a while, maybe even once every day. Taking a nap is a great way to pass the day and has many proven benefits, such as improved cognitive abilities and heightened mood. Just as long as you don't start sleeping too much, as that can have its own set of problems.

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  1. Do Puzzles

Puzzles are a great way to get the creative juices flowing in the brain and release some mental tension. They also take up quite a bit of time to finish, which is great for the wintertime and holidays. Plus, once they are done it's a very celebratory and rewarding moment. Go to your local supermarket and take a peek at their puzzle section, you are sure to find one that you would like to complete. The great thing about puzzles is that you can do them alone, or with loved ones or friends.

These are just a few ideas to get you started on how to have fun and avoid any potential drug cravings during the holidays. We wish you the best during this time of year but if you do find that you need some additional support with your sobriety, then we are always here to help. Reach out to us at More Than Rehab any time of day!

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Why High Lumen Lights Help Fight Relapse During Winter

Being in recovery from a substance abuse disorder can often be hard enough, especially in the first year of sobriety. Unfortunately, relapse rates for those who are new to recovery can sometimes be as high as 85%. Recent statistics taken from the National Survey on Drug Use and Health (NSDUH) indicate 19.7 million people suffered from a substance abuse disorder of some kind in our country. Further research shows that just in 2019, 9.2 million people aged 18-25 were diagnosed with at least one other co-occurring mental health disorder alongside having a substance abuse disorder. Additionally, at least 50 percent of people with mental health disorders will also suffer from an addiction as well. With the winter season in full swing, we thought we would talk about the use of high lumen lights during the winter to help reduce the likelihood of a relapse.

Co-occurring mental health disorders and dual diagnosis

There has long been a strong link between mental health and rates of addiction. Suffering from a co-occurring mental health disorder or dual diagnosis, while also trying to lead a new, healthy life of sobriety can sometimes present its own set of challenges. With each seasonal change, different weather patterns affect our bodies and mind. The most difficult seasonal change seems to occur during the winter months where long, cold days affect over half of America. The colder temperatures and less exposure to sunlight have a massive, direct impact on the serotonin and melatonin production in our brains and our bodies.

Melatonin and Serotonin are both neurotransmitters that play a role in many aspects of our lives. For example, melatonin helps you get to sleep while serotonin helps you get up and feel awake the next day. Sometimes referred to as the “winter blues”, some common symptoms people may experience during cold, winter days are:

While many people will experience some symptoms during cold weather, for others, the seasonal changes affect them more dramatically.

Seasonal Affective Disorder (SAD) and addiction

It is estimated that roughly 10% of the population in our country will suffer from Seasonal Affective Disorder, also known as SAD, while at least 20% of people who suffer from SAD also have a substance abuse disorder. SAD is a form of major depression that affects people during seasonal changes, affecting some people nearly half the year, but most commonly it occurs during the winter months. Many people who struggle with this often do not seek treatment, attempting to self-medicate instead. Some common signs that someone may be struggling with SAD, or major depression with seasonal pattern, include:

These are just a few of the symptoms someone may experience with major depression or SAD. Oftentimes, the symptoms associated with the winter blues or SAD are overlooked because people do not understand what the person is going through. Seasonal depression and other mental health issues need to be taken seriously as they can severely impact the state of someone's sobriety and recovery from an addiction.

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As you can see, there are many reasons why someone may relapse during the winter months. Fortunately, there are many ways to relieve the symptoms associated with the biochemical changes that occur to our brains and bodies during the changing of seasons. Even with the joys of the holiday season, this most commonly occurs due to less sunlight, colder temperatures, and shorter days.

Therapeutic benefits of high lumen lights

One of the best ways to help combat these symptoms is by using high lumen light therapy, and seeking treatment from a medical health professional if needed of course!

Lumens are a measure of how bright a light is, so it would make sense that lamps with high lumen are some of the best for light therapy for treating symptoms associated with the winter blues or SAD, helping to fight relapse among those in recovery. High lumen lights used for the treatment of SAD are specialized lights that are very bright and they essentially mimic the effects of the sun. This makes high lumen light therapy a great natural option that helps restore the biochemical balance of our brain and bodies which in turn helps to alleviate the symptoms associated with not getting enough sunlight. In a way, it helps to trick our bodies into thinking the days are longer again.

Before trying high lumen lights as a form of therapy, patients are recommended to get a checkup from your eye doctor before trying treatment. One of the best things about light therapy is that it can practically be done from anywhere, as long as you have enough time set aside to reap the full benefits. Here are some tips to get the most out of light therapy:

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These are just a few tips that can help increase the impact of light therapy. Keep in mind it may take around 30 days to notice any effects from using the lightbox. If you are experiencing severe symptoms of SAD then please reach out to a medical health professional right away. The staff and family at More Than Rehab are more than happy to help those who are struggling with a co-occurring disorder and feel as though they are at risk of relapse because of the symptoms of SAD or the winter time blues. Please give us a call today.

888-249-2191

Alcoholism is on the Rise During COVID-19

I’m sure the year of 2020 hasn’t turned out quite the way any of us had envisioned it would have in the beginning of the year. Since the arrival of COVID-19 in our country, we have all faced many challenging obstacles. Temporary closures of businesses deemed non-essential, self-isolation, quarantine, and other dramatic changes of how we live on a daily basis have all led to some seriously negative consequences that experts suggest we will be dealing with for years. While many of the effects of this global pandemic have remained relatively unmeasured, there are still several issues that have substance abuse treatment specialists rightfully worried throughout the United States.

Alcoholism is on the rise during COVID-19 across the US.

Along with increased rates of overdose and relapse, alcoholism has also been on a steep rise since the beginning of the COVID-19 pandemic. Recent data shows that the purchase of alcohol and the rates of alcohol abuse have rapidly been growing since the beginning of the year.

For example, alcohol sales increased by 54% for the week ending March 21 of this year, right around the same time that the quarantine and major government shut-down began; online sales have also reportedly increased by over 260% since 2019. The World Health Organization (WHO) has also released several statements regarding this issue. Not only are they concerned with riskier behavior that is associated with the consumption of alcohol, but alcohol also increases the likelihood of contracting the virus and can make the symptoms of the coronavirus much more severe.

Social isolation in quarantine can contribute to increased drug and alcohol consumption.

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Many are having to adapt to conditions such as working from home with distractions that they aren't ordinarily used to putting up with, managing personal relationships with their partner or spouse while living and working in the same proximity, or having to juggle helping their kids stay at home and learn in the virtual classroom. All of this makes it very easy to understand the desire to pour a glass of wine or grab yourself a beer after a long stressful day to help take the edge off, especially when one considers the amount of changes we are all going through on a daily basis.

According to a recent self-reporting survey, more than 55% of adults reported an increase in their drinking since the beginning of the pandemic, with nearly 20% reporting a significant increase. An issue that may be more of a concern for certain members of the population, as another self-reporting study showed that excessive drinking has increased by over 41% for women. Though a large number of the population admittedly seem to be enjoying a drink more often because of the COVID-19 pandemic, there is still such a thing as “too much” - and one may begin to wonder, what exactly is that limit?

How much alcohol consumption is “too much”?

Though the amount of alcohol recommended for daily consumption varies slightly depending on the source, all major health organizations such as the World Health Organization (WHO) and the Centers for Disease Control (CDC) agree that drinking in moderation is the safest way to consume alcohol in order to most effectively avoid any negative health effects associated with drinking. Moderate drinking is defined by the National Institute on Alcohol Abuse and Alcoholism (NIAAA) as up to 4 alcoholic drinks per day for men and 3 alcohol drinks per day for women. Though, this can differ depending on many things such as weight, height, and family history.

One concern of drinking above moderation is that it can lead to changes in tolerance and dependence. Not only that, but researchers are concerned that less people will seek medical attention due to the pandemic for fear of overburdening the system or catching the virus. This can lead to those in help not seeking the medical treatment that they need.

So, if you are concerned that you or a loved one may be struggling with an alcohol addiction or other substance abuse disorder, then More Than Rehab is still here to help! Do not worry, we are also taking extra precautions during this time to ensure that our clients are safe while on their road to recovery.

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Signs that you, or a loved one may be struggling with alcoholism:

If you are still unsure if you or loved one have gone from recreational drinking to what may be an alcohol abuse disorder, then here are some common signs or symptoms that there might be a bigger problem:

There are other many alcohol related symptoms that one may want to look out for if you are concerned that there may be a problem. Alcohol is an easy substance to become addicted to and is the leading reason people seek substance abuse treatment in the United States.

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The first step to getting help for alcoholism is admitting that you have a problem.

We know that daily life has become especially difficult for people living in our world today. If you are a loved one have developed a problem, or have been struggling with an addiction for a long time and need help recovering again, we can help to get your life back on track. At More Than Rehab, we also help teach you healthy coping skills, so that you no longer need to rely on alcohol to help relieve the stress of today’s world. Many of us here at More Than Rehab have been where you are before, so we know what it takes to lead a healthy life without drugs or alcohol. Please let our family help yours today!

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Call anytime, we are available 24/7.

Seasonal Affective Disorder (SAD) & Addiction

Mental health issues and substance abuse are often deeply connected in the human brain. According to the NationalInstitute of Mental Health (NIMH), people who experience depression disorders, such as seasonal affective disorder are more likely to have a drug or alcohol abuse problem. As the days are shorter and the sunlight escapes our daily experience, the body can react with feelings of depression or sadness. To be clinically diagnosed with seasonal affective disorder or SAD, one must meet the full criteria of depression coinciding with specific seasons for at least 2years. Furthermore, seasonal depression must be more frequent than any non-seasonal depressions.

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Recognizing the Symptoms of Seasonal Affective Disorder:

Desperation, lack of motivation to care for oneself, irritability, weight gain and a general feeling of hopelessness are all common symptoms of SAD. The causes of this debilitating disorder are varied and can be different for different types of people. Generally, the lack of sunlight can disrupt the body’s natural circadian rhythms and also reduce the amount of serotonin produced by the brain. Melatonin imbalances can also occur which can affect sleeping patterns and your overall mood.

For someone struggling with addiction, or even those currently going through recovery, SAD can be more common than an average person might experience. Many people who suffer from seasonal depression often self medicate, using alcohol or drugs to numb the pain, sadness and grief. When this persists for a period of time, an addiction is likely to physically develop in the patient. This makes it much more difficult to treat from a medical perspective, though it is not impossible.

The co-occurrence of substance abuse and a mental health disorder is commonly referred to as a dual diagnosis. This approach treats both the substance abuse disorder and the mental health issue simultaneously, which evidence suggests is the most successful treatment for curing both disorders. Unfortunately, many who experience these problems do not seek any help from trained professionals.

For those who get help through a substance abuse treatment program, SAD can pose unique challenges for recovering addicts.

The more time spent indoors, lack of sunlight and vitamin D, and other biological factors can negatively influence anyone who experiences depression. A recovering addict is more likely to experience a relapse during these times, so one should be conscious of psychological and physical changes that may come with the changing seasons.

Holidays can be particularly stressful time of the year for many people. This is especially true for addicts and those who are going through recovery from alcoholism or another substance abuse disorder. It is important to be mindful of your feelings and physiology during this time of year and get help from trained professionals if you need it.

Some helpful tips to combat the effects of SAD:

You can also simply try to get yourself out of the house. Go outside during the limited time the sun is out. Participate in activities and events that are enjoyable and fun. If you feel your symptoms worsening, do not be afraid or ashamed to ask someone for help.

The professionals at More Than Rehab are trained to treat a myriad of symptoms related to substance abuse and mental health issues. Wether its seasonal affective disorder, or even post-traumatic-stress-disorder, help for you or a loved one is just one phone call away.  Be open and honest with yourself about your feelings, obstacles and goals in recovery from this potentially deadly disease.Sometimes when people do not seek help the problem only gets worse. Let us help you right away.

Contact us today. We are open 24/7:

 888-249-2191