Category Archives: Recovery

Recovery

The Power of Self-Expression: Art and Music Therapy in Recovery

Woman expressing herself through painting

If you are someone you know is recovering from addiction, you may need a way to stop the cycle of negative thoughts and self-destructive behaviors. Music and art therapy  can be part of successful treatment plan.  Creative expression has been used for years in either individual or group counseling. Art therapy is used in rehab centers, hospitals, schools, and other settings for recovery. Many people who do not respond well to more traditional treatments have success with music and art therapy.

Self-expression

Communication and self-expression issues are common among people with substance abuse problems. Creative communication can help people in recovery process their thoughts and feelings in a positive way. Often, those who suffer from addiction have trouble making sense of their emotions. And,  they struggle with how people respond to them. Creativity opens new avenues of understanding and helps people learn new thoughts, responses, and behavior patterns.

Art benefits for recovery

People often deny the need for help and may resist treatment.  Art therapy can help overcome this because art therapy can motivate people. They may want to achieve a healthier lifestyle, gain more self-confidence, and improve communication skills. Music is often used to help overcome depression, stress, anxiety and anger or rage issues. Those emotional responses often produce unhealthy thoughts and behaviors.

Music as therapy

Listening to and playing music creates a certain response in the brain. It stimulates the neurotransmitter dopamine which causes an overall sense of well-being. Music can help people be more likely to seek treatment, and more likely to continue toward recovery. Also, music therapy can increase positive feelings and self-awareness. Then, people can cope better with temptations and frustrations that come from addictions.

When listening to their favorite music, people experience a stimulation of the auditory cortex in anticipation of their favorite musical passages. And then, the feeling of exultation at its peak has a powerfully healing impact. Sometimes our brain helps us experience music even when we’re not actually listening to it or performing it.

Self-discovery

Art and music therapy help you get in touch with your feelings. They also help you learn to accept yourself, and decrease feelings of guilt and shame. The goal is to create a sense of happiness and hope through painting, sculpting, coloring, drawing, collages, or other artwork. Be very creative as you express every aspect of your emotions, both positive and negative.

Art in recovery

For the best results, continue art and music therapy even after formal treatment is done.  As they help to relieve stress, they can help you cope with depression, and fend off the temptation to use again.

At your home, choose art and music that expresses your emotions and helps your mood. According to HomeAdvisor, “Everyone deserves to have their own space for their passion project, be it a crafting station or simply a place to journal. Look around your home with a creative eye, and you’ll realize that much of what you need to create your ideal hobby workshop is already nearby and can be easily converted.” Staying sober or free of addictions is an ongoing struggle. It’s important to find a way to cope with the emotional chaos and pressures that make recovery so difficult.

Guest article by Kim Thomas of US Health Corps posted 8-12-18.

Updated for readability 5-25-20 by Mary Knutson

Suggested links:  https://healthvista.net/inspirational-music/
or https://healthvista.net/inspirational-music-for-teens/

Photo Courtesy of Pixabay.com

Recovery

How to Explain Addiction to Children

Little girl child with concerned expression

Protecting and Educating Kids About the Dangers of Drugs

Parents want their children to be unaffected by addiction issues. So, addiction may not be a hot topic within your family. However, at some point, all children will probably face peer pressure or witness someone who is struggling with a substance abuse disorder. As your child grows, you can help her understand and develop skills that prevent her from going down the path of addiction.

Avoid Assumptions

Don’t assume that your child knows about addiction and related issues. According to kidshealth.org, opening up to your child about the dangers of substance abuse makes it more likely she’ll come to you for help when she faces a problem or encounters peer pressure.

Don’t assume your child already knows the dangers of drug and alcohol use and abuse, or that she could never fall victim. Though schools may teach students about dealing with peer pressure, it’s up to you to guide her in the right direction. You can do so by modeling behavior and keeping the lines of communication open. It’s also essential to understand the signs of addiction and substance use, and to watch your children closely for changes.

Discuss Family Addiction Problems Openly

If you or your partner is facing an addiction, start a conversation that validates your child’s feelings. Let her know she will always be loved and discuss what steps are being taken for recovery. Customize your discussion for her age group. If a child does not understand what addiction is, you could say that strong cravings can happen over and over throughout the day and night. It is very hard to resist the urge to do what it says. You could compare it to having an annoying song in your head that keeps coming back over and over again.

Acquire Knowledge

 Because it’s not easy to explain addiction to a child, your best bet is to acquire as much information as you can. Be ready to answer any awkward questions that could come up. According to Psych Central, while it’s not a good idea to lie to your child, you may want to be careful to protect young children from the grittier details.

Be as straightforward as possible if your child has questions. If she asks about your own experience with drugs or other addictions, it is best to tell the truth. Real stories can help her learn about consequences. Telling the truth about your imperfections  also establishes a safety net so your child is more likely to talk to you about her struggles.  By sharing information with your child you also reassure her that in life we have choices. Some of her choices could lead to problems, but making the right decisions will likely lead down a healthier path.

Tell Your Child That It’s Not Her Fault

Personality disorders often develop in people with an addiction, spurring them to say irrational things or lash out and blame others. Although addiction is no one’s fault, the addicted person is still responsible for their own behavior, and is the only person who can make recovery successful.  If an addict tells a child that she is the cause of the substance abuse, it is not true and it probably isn’t even how the addict really feels. Help your child understand that she shouldn’t carry a burden of guilt when loving someone with an addiction.

Find support

A support system is crucial in maintaining a sense of normalcy and stability in families. This may include a support group, friends, family and an accountability partner. Parents often face high levels of stress and need to make tough choices that will mold their child’s life. Parents need to seek support for themselves as well as for their children.

Addiction can affect everyone involved, especially a child who doesn’t fully grasp the concept of addiction. Offer support and protection to your child, repeating the fact that you love her. By talking openly about addiction, you can help her to grow up with the knowledge and confidence to just say no.

Blog  by guest contributor, Jackie Cortez of ThePreventionCoalition.org posted for Healthvista  February 20, 2018.

Revised for readability 5-25-20 by Mary Knutson

Image Courtesy of Unsplash

Recovery

3 Stress Relievers for Parents in Addiction Recovery

old shoes made into a flower planter

Being a parent is far from easy. Especially if you are a single parent who also is in addiction recovery. Parents are balancing meetings and therapy sessions with kids’ schedules and routines. They are making all the decisions and being the breadwinner, You face loads of stress each and every day.

Stress in Addiction Recovery

Stress takes its toll on parents in addiction recovery. You need to find ways to relieve your stress in healthy ways to avoid a relapse. Our X stress relievers will help.

Stick to a Daily Routine

While it may sound impossible to establish and stick to a daily routine, you need to make every effort to do so. A routine will help you keep track of where you need to be and when, and it will set a structured schedule for your children. Schedules and routines make children feel safe and secure. And, they help you relieve stress by knowing your responsibilities ahead of time. Daily routines also signify to your kids that you are reliable and accountable. This helps repair relationships with older children who may have been hurt emotionally by your addiction.

That’s not to say that your daily routine has to be rigid. You must allow for some flexibility because rigid schedules can be too demanding and often cause more stress. Kids also enjoy surprises every once in awhile. So, allow for special events on the weekend. Plan a special treat after dinner to reward academic or behavior improvements. Be ready to change your daily routine at certain times throughout the year. Expect change when school begins or ends, when kids start athletic or music lessons or programs, or when you join a support group.

Take Care of Yourself

Parents in addiction recovery often don’t prioritize their own health and well-being because they feel guilty for being an addict. They know they impacted their children with their previous self-destructive decisions and actions. However, stress takes a tremendous toll, especially on single parents’ health and must be managed if parents will be able to take care of their children properly.

Taking care of yourself should include eating healthy, getting plenty of sleep, and exercising regularly. You can include your children in healthy eating by looking for and experimenting with recipes you find online. Cooking together teaches your children a new skill and provides you with quality time that will reduce your stress level. You also can exercise with your children. You could play football, baseball, or basketball, go for a family walk or bike ride. Try taking a hike, kayaking or fishing.

Enjoy Yourself Safely

Being a parent in addiction recovery does not mean that you cannot enjoy a night with friends or a social gathering. It is a good idea to relieve some stress and have some fun. It does, however, mean that you need to be smart about your choices and have a plan in place for maintaining your sobriety in tempting situations. If you are invited to a party that will put your sobriety at risk, take your own water or sparkling cider with you. Invite a friend who will keep you in check and who will not mind staying sober for the night with you. If you are concerned about being pressured to drink, tell people that you are a designated driver or that you don’t drink because you need to be available for your children.

It’s also a good idea to plan for a party or other tempting social situation by getting support ahead of time. If you are comfortable enough to do so, tell the party host that you are in recovery and ask whether nonalcoholic beverages will be served. You also can attend an extra meeting prior to the event or alert your sponsor to the event and make sure she will be available if you need her at the spur of the moment.

Parents in addiction recovery must manage their stress levels in healthy ways to maintain sobriety. Sticking to a daily routine, prioritizing self-care, and enjoying yourself safely are three great ways to relieve stress without putting your sobriety in jeopardy.

Blog  by guest contributor, Jackie Cortez of ThePreventionCoalition.org posted for Healthvista  8-5-17

Updated for readability by Mary Knutson 5-25-20

Recovery

Your Strengths for Recovery

A little gray kitten looking strong

Everyone has strengths

Knowing your strengths can help you be more confident with a more positive attitude.  Strength-based recovery uses your goals and talents to help you get through rough times.  First, start with what you already have and then build on them to gain insight, ability, and power that can help you make healthy changes.

As we grow in age, we also have the chance to develop and improve.  Focusing on your strengths instead of weaknesses can help you toward recovery.

The tiny kitten in the picture above doesn’t look like he has many strengths, but he did. He grew up to be a large, healthy cat named Duke.  He stayed playful and sweet, but he became strong, agile, and wise.

What strengths do you have?

See some common ones listed below (and you may add others). Notice the ones that you have. After that, think about which ones you would like to improve on:

  • Curiosity, or love of learning
  • Persistence
  • Kindness
  • Social intelligence
  • Humility
  • Self-control
  • Gratitude
  • Hopefulness
  • Able to adapt
  • Able to cope well
  • Express emotions well
  • Assertive
  • Courageous
  • Creative
  • Energetic or active
  • Having faith or spirituality
  • Future or goal oriented
  • Being a good citizen or team player
  • Good sense of humor
  • Intelligent or wise
  • Motivated
  • Open-minded
  • Polite or kind
  • Realistic
  • Resourceful
  • Responsible or trustworthy
  • Self-reliant
  • Sensitive
  • Strong support system
  • Thoughtful
  • Having zest for life

Your strengths for recovery:

Strength-based Recovery promotes resilience and self-acceptance, improving empowerment in recovery. And, it helps you succeed in challenging situations that may seem hopeless or helpless.

Build hope from within. Look at past successes and promote change by asking:

  • What has worked before?
  • What has not worked?

Remember that you are unique – Your strengths and weaknesses are not the same as anyone else’s .  By looking at your own set of strengths, a realistic, specific plan can be made to develop them. Then, allow your strengths to help you and your situation as you recover.

 

Blog # 7 written 12-6-15 by Mary Knutson of Health Vista, Inc.

Updated 5-25-20

Recovery

Inspirational Music for Coping

Musical notes of a song written on paper

Music can help with coping:

I developed a list of old and new songs from many different kinds of music. Some of these songs and their lyrics could be helpful inspirational music for coping or healing during recovery.

Getting started:

First, try to find all of these songs from the Inspirational Music List on www.YouTube.com and chose the versions that have lyrics on the screen so you can follow the words. The songs are appropriate for adults, but there is another list available for teens at Inspirational Music for Teens. Avoid any that have upsetting images (if you watch the music videos). Play the ones you like as often as you want to, as one of your ways of coping.

  • A Little Bit Stronger – by Sara Evans
  • Alive Again – by Matt Maher
  • Anyway – by Martina McBride
  • Breakaway – by Kelly Clarkson
  • Coming Out of the Dark – by Gloria Estefan
  • Count on Me – by Default
  • Dare You to Move – by Switchfoot
  • Dear Prudence – by Beatles
  • Ever Since the World Began – by Survivor
  • Eye of the Tiger – by Survivor
  • Fix You – by Coldplay
  • If You Just Believe (from The Polar Express soundtrack) – by Josh Groban
  • Invincible – by Muse
  • Hero – by Mariah Carey
  • I Believe I Can Fly (from Space Jam soundtrack) – by R. Kelly
  • I Hope You Dance – by Lee Ann Womack
  • I Want to Live – by John Denver
  • I Will Survive – by Gloria Gaynor
  • I Won’t Let Go – by Rascal Flatts
  • Keep Your Mind Wide Open (from Bridge to Teribithia soundtrack) – Anna Sophia Robb
  • It’s My Life – by Bon Jovi
  • Landslide – by Fleetwood Mac
  • Let Me Be Myself – by 3 Doors Down
  • Little Wonders (From Meet the Robinsons soundtrack) – by Rob Thomas
  • Never Surrender – by Corey Hart
  • One Step at a Time – by Jordin Sparks
  • Peace Train – by Cat Stevens
  • Reach – by Gloria Estefan
  • Simple Man – by Lynyrd Skynard
  • The Circle of Life (from The Lion King soundtrack) – by Elton John
  • The Climb – by Miley Cyrus
  • The Rose – by Bette Midler
  • Times Like These – by Foo Fighters
  • Unwritten – by Natasha Bedingfield
  • You Raise Me Up (from Secret Garden soundtrack) – by Brian Kennedy and Josh Grobin
  • Win – by Brian McKnight

Enjoy the Music!

Reflection:

What other songs have been inspirational, healing, or comforting to you?

Are there some other songs that you think should be added to this list?

Feel free to contact Mary Knutson to recommend more songs.

 

The songs above were recommended by Mary Knutson RN, Joyce Clark RN, and the following websites or blogs:

http://www.socialanxietysupport.com/forum/f34/songs-that-inspire-you-to-overcome-adversity-96939/

http://able2know.org/topic/151427-1

http://celestinechua.com/blog/inspirational-songs/

http://www.soberrecovery.com/forums/what-recovery/28260-songs-about-addiction-recovery-post-your-recommendations.html

http://www.soberrecovery.com/forums/substance-abuse/159830-inspirational-songs.html

 

Blog #5  10-28-15 by Mary Knutson RN, MSN of Health Vista, Inc.

Updated 5-25-20

Recovery

Inspirational Music for Teens

Musical notes for song written on paper

Music can help with coping:

I developed a list of old and new songs  for teenagers from many different kinds of music. Some of these songs and their lyrics could be helpful inspirational music for teens who need.  Music can help with coping and healing during recovery.

Sometimes the music that teen choose to listen too can be edgy or dark and brooding because it matches their mood.  It may feel like the music “understands” their anxiety, depression, or anger. But, music with a positive message would be more effective in the long run.  The following songs on YouTube.com were chosen by other teens.

Getting started with inspirational music:

First, try to find all of these songs from the Inspirational Music for Teens on www.YouTube.com and chose the versions that have lyrics on the screen so you can follow the words. The songs are appropriate for adults, but avoid any that have upsetting images (if you watch the music videos). Play the ones you like as often as you want to, as one of your ways of coping.

Dare You to Move by Switchfoot

Breathe by He is We

Fix You by Coldplay

Never Let Go by David Chowder Band

There is a Way by Newworldson

Everything by Lifehouse

Behind These Hazel Eyes by Kelly Clarkson

You Are More by Tenth Avenue North

Blackbird by the Beatles

Stand by Rascal Flatts

I Won’t Let Go by Rascal Flatts

Beautiful by Christina Aguilera

Anyway by Martina McBride

Skyscraper by Demi Lovato

Safe and Sound by Taylor Swift

A River Flows in You by Yiruma

Vanilla Twilight by Owl City

I Won’t Give Up by Jason Mraz

K’Naan Wavin’ Flag (Celebration Mix)

Brand New Me by Alicia Keyes

Hall of Fame by The Script

Enjoy the music!

Reflection:

What other songs have been inspirational, healing, or comforting to you?

Are there some other songs that you think should be added to this list?

Feel free to contact Mary Knutson to recommend more songs.

Blog #4 written 10-28-15 by Mary Knutson RN, MSN of Health Vista, Inc.

Updated 5-26-20

Recovery

Resources for Recovery

Recovery Resources:

Many of the recovery resources were written while working with psychiatric patients. However, they were made to be helpful for recovery from other kinds of illness, or for general wellness or well-being.

Many presentations and learning activities are shared in Health Vista’s resources for recovery.  They are organized under the seven elements of recovery, the same framework used for Recovery Education lessons.

Elements of Recovery:

  • Hope
  • Security
  • Support/Managing Symptoms
  • Empowerment
  • Relationships
  • Coping
  • Finding Meaning

Find resources for recovery from Health Vista

When I was working in Inpatient Behavioral Health, I started developing and writing simple but engaging and effective patient education and learning activities.

Through the years, I also collected a wide variety of free resources for recovery include Powerpoints and many other links for health education and motivation. I wanted to make them available for others to use. Although not all of the Recovery Education lessons are posted online, many of them are.  More may be added in the future, so check back often. Here are some examples:

You can find the Hopelessness to Hope Lesson handout here.

Click to see the Finding Hope Pathfinder. That recovery lesson was made into a video YouTube to help you toward the first step to recovery.  You can also use the Positive Words Discussion Guide.

Finding Hope Pathfinder narrated video

Click the title to watch  Finding Your Way to Recovery

Recovery Workbooks:

I wrote many simple, clear, and short workbooks to share. I have donated some to community groups, but the cost of printing is too high to make them all free.  The workbooks have a cost, but they are on the healthvista.net website. Topics include Managing Pain,  Managing Long-term Pain, Managing Depression,  Managing Anger, Managing Addiction, Managing Illness, Managing Mental Illness, and Coping with Trauma.

Contact me by e-mail if you want to ask if some prices can be changed.  The following coping workbook is available free of charge:

Your Recovery Workbook: Coping and Relaxation  [.pdf] can be downloaded free and printed out. 

As you will see, my website contains many free, but very valuable resources,  Please browse and explore the lessons, handouts, learning activities, and links at https://healthvista.net/health-resources/recovery-resources/

I suggest that you start by Exploring Mindfulness . Then, begin  Taking Recovery Steps:

  • Ups and downs are to be expected – It is best to handle them as calmly as possible, using help and support to get back on track
  • Take small steps – You will get to where you are going (no matter how long it takes) if you go in the right direction
  • You feel more in control when you take the recovery steps at your own pace
  • In life, there is always hope, but sometimes you have to change what you are hoping for.
  • Be open to learning and change as you start your recovery journey

“I am not interested in the past. I am interested in the future, for that is where I expect to spend the rest of my life.”  – Charles F. Kettering

Updated 5-27-20 by Mary Knutson