Tag Archives: Recovery

Addiction, Health, Learning, Recovery

Dangers of Fentanyl and Substance Use in the Digital Age

Children with computers, tablets, cell phones and head phones
We are the digital age.

Fentanyl and substance abuse impacts every community in some way. There are increased dangers for young people in the digital age.

Risks of Internet Use

Ease of access has made it possible for anyone young or old to purchase the drugs. It is easily accessible through online platforms because drug dealers bypass dark web restrictions and sell drugs online. The internet has transformed how substances are bought and sold because it can be anonymous and convenient for buyers and sellers.

Risks of Social Media

Social media platforms are gateways for young people to access illegal drugs like fentanyl. Drug traffickers advertise on platforms like Facebook, Instagram, Snapchat, TikTok, Twitter, and YouTube. Typically, the advertising disappears in 24 hours via stories and posts, accompanied by code words and emojis. Prospective buyers contact the dealers through the post, and the conversations move to encrypted apps like Signal or Telegram. Payment is made via Venmo, Zelle, Cash App, and Remity.

Challenges for Parents or Guardians

Sadly, online drug dealing leads to substance use among youth, causing addiction and overdose. That is why the organization, SUPE, Substance Use Prevention Education, was founded to combat this dangerous trend.  Fortunately, SUPE has reliable information and resources and even a video to help young people make informed choices and to help protect them from online drug dealers. It also has vital information for parents to protect their children from  fentanyl.

Risks of Living in a Drug Culture

We live in a culture that glamorizes drug use. And young people are easily influenced. The consequences of fentanyl use among our youth are devastating. Its potency increases the risk of overdose, which can be fatal even with minimal exposure. Many young people experimenting with drugs may not be aware that fentanyl can be present in substances such as counterfeit pills. This lack of awareness and education about the dangers of fentanyl further compounds the problem, which is why SUPE provides free resources to empower families.

Moving from Addiction to Recovery

When young people become addicted to drugs, the people around them suffer, struggle to cope, and find support. If you are struggling and need help, there are practical resources and tips to help with addiction and coping that can be found on healthvista.net.

  • Educate yourself and learn about the signs and symptoms of drug use and addiction. This helps you understand what the person is going through.
  • Communicate as calmly as possible. Express concerns without confronting others. Avoid casting judgment, arguing, and pointing the finger. Listen actively and allow the person to talk while showing empathy and understanding.
  • Offer support, but also encourage professional help. Seek guidance from a healthcare professional, counselor, or addiction specialist. Let the person know you are there to help them on their recovery journey.
  • Find more treatment options through SAMHSA‘s treatment locator or Addicted.org‘s extensive directory listings of treatment centers. Other local resources may also be offered by local healthcare providers.

Both parents and young people who are going through have a lot of stress, anger, sadness, and resentment. Supporting someone with a substance use disorder is emotionally challenging, but your care and concern can make a significant difference.

  • Learn ways to cope and prepare for the challenges ahead.
  • Seek support for yourself; for example, attend support groups or speak with a counselor.
  • Take care of yourself and prioritize your mental and physical health.

Now you know more about the significant dangers in the digital age and can be more watchful. Easy access to fentanyl impacts communities in a big way.  Prevention of fentanyl addiction and ready access to treatment (if needed) are vital for your family and community’s health!

 

Blog # 31 posted August 5, 2024 by Guest Contributor Marcel Gemme, the CEO/Founder of SUPE

Health, Recovery

Wave Goodbye to Worry: Practical Tips for Peace

Beautiful woman smiling and lounging
Photo from Freepik https://www.freepik.com/free-photo/tender-beautiful-african-woman-sleepwear-smiling-sitting-chair-resting-relaxing-home_8813151

Stress is an inevitable part of life, shaping our experiences and reactions to various situations. Understanding how to manage stress effectively is essential for maintaining mental health and overall well-being. You can take practical steps toward less worry and more peace. At healthvista.net, you may find resources to help you identify the sources of your stress and adopt strategies to manage it effectively, ensuring you can navigate life’s challenges with resilience.

Unveiling the Sources of Stress

To manage stress effectively, you must first identify its roots. Work pressures, financial worries, relationship dynamics, and health concerns are everyday stressors. Work often seems to demand more than it rewards us, while economic issues may stem from unexpected expenses or limited income. Relationship stress might arise from misunderstandings or differing expectations among partners, family, or friends, while chronic health problems can create a constant source of anxiety. Recognizing these sources is the first step toward managing your stress.

Transforming Stress at Work

Work-related stress is a prevalent challenge that can significantly sap your energy and deteriorate your mental health. If your current role no longer brings satisfaction or the stress has become overwhelming, it might be time to think about changing careers. Transitioning into a field that better matches your interests can breathe new life into your professional endeavors. Pursuing an online doctoral program in education would enable you to complete your EdD degree while still managing your existing job and family responsibilities. A program such as this provides a feasible route to a career that offers new challenges and makes a substantial impact in the education sector.

Simplify and Prioritize Your Tasks

One of the most effective ways to reduce stress is by breaking down your tasks into manageable steps. Begin by prioritizing tasks based on urgency and importance. This method helps you focus on what needs to be done without becoming overwhelmed. By simplifying tasks, you allow yourself to approach each one with a clearer mind and a more focused intention, reducing the chaotic feeling of having too much on your plate.

Cultivate Your Support Network

Surrounding yourself with supportive relationships can be a significant stress reliever. Whether it’s friends, family, or support groups, having people to talk to and share your burdens with can lighten your emotional load. This network provides an outlet for your frustrations and different perspectives that might help you see solutions you hadn’t considered. Expressing your feelings and thoughts is therapeutic and can be incredibly relieving.

Set Boundaries to Protect Your Time

Learning to say no is an essential skill in managing stress. Overcommitting yourself can lead to a buildup of tension and, eventually, burnout. By setting clear boundaries, you teach others about your limits and protect your time and energy. This practice helps ensure you are not taking on more than you can handle, allowing you to give your best to each task without the pressure of an unmanageable schedule.

Engage in Enjoyable Activities

Investing time in hobbies and activities you love can significantly reduce stress. Whether reading, gardening, painting, or any other activity, doing what you enjoy can divert your mind from stressors and bring joy and satisfaction. These activities provide a break from routine and allow you to recharge, which is crucial for long-term stress management.

Focus on What You Can Control

A key aspect of stress reduction is focusing on what you can control and releasing things beyond your influence. Worrying about uncontrollable factors drains energy and increases anxiety. Concentrating on your actions and responses can empower you and reduce feelings of helplessness, minimizing stress.

By understanding the sources of your stress and implementing these strategies, you can create a more balanced and fulfilling life. Managing stress is not about eliminating it but learning to navigate it effectively. You can maintain your mental well-being and enjoy a richer, more rewarding life through proactive steps and a supportive environment. Take some practical steps toward less worry and more peace. Remember, every step you take in addressing your stressors is a move towards a healthier, happier you.

Blog #30 added July 30, 2024 by Guest Contributer Gwen Payne of invisiblemoms.com

Health, Recovery

Find your strengths to cope with grief during addiction recovery

siluette of person feeling freedom from addiction

How to cope with grief during addiction recovery:

The grief of losing someone close to you is difficult for anyone. For someone who has struggled with addiction, the feelings of sorrow after someone passes away may seem like too much to bear. But, you know that having a relapse can be lethal. So, you must find your strengths to cope with grief during addiction recovery. Then, find the help you need to heal from the emotional damage without returning to your destructive behaviors.

The death of a friend or loved one can leave anyone feeling dangerously low. HealthVista, Inc  has some helpful information on its website about grief, including a checklist to show you how normal responses to grief can vary. Many coping strategies to help you during those difficult times of bereavement during addiction recovery can be found in this blog post below:

Tap into your strengths

Remember that the same inner strength and resources that helped you fight addiction can help you get through the pain of grief. If you’ve been through a recovery program, you’ve probably learned some highly useful strategies. Realize that your personal strengths can help you. Now’s the time to use them, because giving into addiction will only make a bad situation worse.

Find support

Don’t be afraid to reach out for help. The most important thing is to stay with your detox treatment plan.  People who are close to you can help a lot you as you recover from loss. Feeling supported and loved by your family and friends can help you resist the strong urges to turn to drugs or alcohol. For many addicts, family is a powerful source of strength. Consider making efforts to reconnect to family, friends, and your spiritual supports if you have been apart. Remember, one of the primary lessons of substance abuse treatment is to surround yourself with positive people.

Get professional help

 You may need some counseling following the death of someone close to you. Counselors can help you avoid falling back into drug use, alcohol abuse, or other unhealthy addictions. Grief counselors teach strategies for coping with depression and the hopelessness that can be part of bereavement.  Substance abuse therapists and support groups can keep you focused on preventing a relapse.

It is hard to find a counselor that can help you through both your grief and addiction, although many therapists excel in one or the other. They are both important as you cope with grief during addiction recovery.  Grief counseling addresses the loss of a very real and physical person while substance abuse counseling helps you through the loss of your old ways. Even as you get healthy, you may miss things that you don’t want to admit.

Finances are another concern when seeking professional help. If you have yet to re-establish a career and get yourself back on your feet, paying for the help you need can seem impossible. Ask about any sliding scale services that can work with your budget or your insurance.

Let go of guilt

Not everyone can easily turn to their family, friends, or loved ones for help. In the early days of recovery, you may find it difficult, especially if they are the same people you hurt when you were under the influence. Asking for help may be hard, even among your peers. You or your fellow addicts may have done unspeakable things to fuel desires. It’s hard to face that and open yourself up again to uncertain emotions.

Recovery often involves confronting the feelings of guilt and shame for your past actions that may have affected the people you love. It is a complex emotion that you  can learn more about from this handout  or by watching this Mananaging Guilt Powerpoint . When the someone you’ve hurt has died, you may never have the chance to make amends. This can make it even harder to grieve their death since a part of your atonement died with them.

Guilt is hard to overcome. Lingering guilt can feel all-consuming and keep you trapped in your addiction even if you haven’t been using anymore. If you never get the opportunity to rectify your actions, you may find yourself locked in a pattern of wanting to move forward and heal, but not being able to because you never got to truly redress your wrongs. Learn to let go of the guilt, because holding on to it can increase your risk for relapse.

Get enough sleep

If you don’t take care of yourself physically, it can also make it harder to avoid relapse. A lack of sleep can trigger depression in anyone, but sleep is doubly important for addicts, who need to feel refreshed and strongly fortified against addiction. Being unable to sleep is not unusual when someone is grieving, but and it can weaken your self-control. Try to establish a regular sleep pattern by going to bed and getting up at the same time each day. If sleep deprivation persists, consult your doctor or counselor.

Eat healthy foods

Good nutrition is also essential for addicts who have gone through recovery. You probably learned to that a variety of foods and nutrients is needed for your physical and mental health. Renew your efforts to improve your nutrition, if needed. Try eating balanced meals each day, emphasizing foods that you like, plus fruits and vegetables. See your doctor if you have a persistent lack of appetite, or anemia.

Find a creative outlet

Positive and healthy distractions are effective ways to help overcome depression. Spend some time indulging your creative side with activities that engage your mind completely, such as music, writing or journaling, drawing, or gardening. Creativity can help you express your emotions, give you a sense of accomplishment, and a somewhat different perspective on a troubling situation. Going for a walk outdoors or participating in sports or exercise can also be very healthy both physically and mentally.

Set goals

This might also be the perfect time to examine goals you might previously have put on the shelf. For instance, you could take steps toward further educational goals. You might even decide to get serious about advancing your career or starting your own business. With online classes, there are more flexible programs available. Starting college later than usual can give you more experience in the real world, and make you uniquely equipped to handle the challenges!

Spend quiet time for relaxation

It’s important to understand your emotions in order to get then under control. Meditation and relaxation techniques can help quiet the mind and help us let go of the things we can’t control. Learning to cope by using meditation, mindfulness, or other ways of relaxation can reduce the confusion and grief after  loss and bereavement.

While your instinct can be to shut everyone out, it’s important to stay socially connected after someone dies. Whether it’s an addiction counselor, a grief counselor, a solid family member or a good friend, you’ll know who you can turn to. It won’t be easy, but the influence of family members, friends, and counseling professionals can keep you grounded and on the right path.  Grounding techniques can also help you fight the strong urges and cravings that are common during recovery from addiction.

Plan for a solid recovery and avoid relapse

Use your strengths and your supports. Seek clear and practical health information to develop and promote a plan for healing both your body and mind. Explore the many resources and the Recovery Workbooks at Health Vista to improve your mental health as you recover and manage addiction.

Blog Post #28 added 12-29-21 by guest contributor Gwen Payne of invisiblemoms.com .  Edited by Mary Knutson of Health Vista, Inc.

 

Photo courtesy of Pexels

Health, Recovery

Recovery Workbook for Treatment Resistant Scabies: Fight the Mites!

Cover page of recovery workbook for treatment resistant scabies

Announcing!

I am in the process of self-publishing a  Recovery Workbook for Treatment Resistant Scabies. It is the ultimate guide to how to fight the mites and win! It will be available on Amazon.com as an eBook and as a paperback soon.

My scabies story:

I had scabies twice in my life.  Once was when I was much younger, and the rash was mostly on one of my arms.  I don’t recall it being a big problem except for the extra work involved.

About 2 years ago, I had it again and it was one of the worst experiences of my life.  The itching was intense, on many parts of the body. And the treatment didn’t work until after the 3rd time! I was itching and extremely miserable for about 4 weeks!

My basic instructions while using Permethin medicated cream were similar to this pamphlet by AZ Dept of Health Services (2015) at https://www.azdhs.gov/documents/preparedness/epidemiology-disease-control/healthcare-associated-infection/advisory-committee/subcommittee/scabies-pamphlet.pdf   I was very frustrated when I couldn’t find helpful instructions online about what more to do when those instructions didn’t work.

Finding a better way:

I got serious and got busy figuring out a better way. The instructions I developed should be added to the prescription treatment your medical provider gives you. It doesn’t recommend alternative medications or herbal treatments.  It tells you in detail how to prepare for and follow the process for a complete treatment that prevents the mites from reinfesting you.

The Recovery Workbook tells my story and what I did to ultimately succeed in getting rid of the scabies. That higher-level treatment plan is being shared to help others who are struggling with scabies. The book includes tips for coping, important background information about scabies mites,  reasons for the extra instructions, and some information from relevant research articles,

Scabies treatment resources:

Worksheets and Checklists are available here  for those who buy the eBook and want to be able to write things down. You can print them out at   https://healthvista.net/wp-content/uploads/2021/03/Worksheets-for-Scabies-book.pdf

If you don’t by the Recovery Workbook for Treatment Resistant Scabies, the checklists will still be helpful.  But, you will be missing out on some very valuable information and helpful support.  I encourage you to buy the book. You can contact me if you prefer not to use Amazon.

If you don’t buy the book, but you use the worksheets and checklists, please consider sending a donation toward this website’s maintenance costs.  Thanks in advance for using the donation link toward the bottom on the R side this page or at https://healthvista.net/

Getting rid of treatment resistant scabies is not easy.  I hope that the recovery workbook, worksheets, and checklist will help people fight the mites and win!

Blog Post # 26  3-26-21 by Mary Knutson RN, MSN

Health Vista, Inc.

 

Health, Recovery, Uncategorized

Improve Your Mental Health: Tips for Sleeping Better

Man sleeping

Photo via Rawpixel

Sleep Better for Your Health

Sleep is very important to improve our mental health and well-being. Try some tips to sleep better and make a difference in your quality of life. Sleep disorders are common among people with mental health conditions. Depression and anxiety are also common with many sleep problems like insomnia or sleep apnea.

Although insomnia can be a symptom of some mental health disorders, the relationship between sleep problems and mental illness is complex. Research suggests that poor quality sleep can contribute to mental conditions. Treating sleep problems can be one way to relieve some symptoms you may be struggling with.

Improve Your Sleeping Environment

The bedroom sleep environments have a much greater impact on our quality of sleep than most people think. Common things that disrupt sleep include noise, clutter, heat, and even small amounts of light filtering in from outside or inside your home.

Using your bedroom for stressful activities like work or studying can also contribute to sleeplessness. Consider giving your bedroom an upgrade to promote better sleep. Hang some blackout curtains, get a white noise machine, and move electronics into another room.

This is also a good time to check your bed and make sure it is comfortable. If your mattress has visible sagging, lumps, or tears, it’s time for an upgrade. A good-quality mattress is essential to provide the comfort and support your body needs to fall asleep quickly and stay asleep during the night.

Before going shopping, take some time to learn about different mattress types and materials so you can choose the best option for your needs. For example, memory foam mattresses can be great for many different body types and sleeping styles since they’re available in numerous firmness levels. If you like a little bounce to your bed, you can even get hybrid memory foam mattresses that contain both coils and foam.

Stick to a Sleep Schedule

Sleeping on an inconsistent schedule can also cause sleep-related issues. Your body runs on a kind of internal clock called the circadian rhythm. This regulates your sleep-wake cycle, helping you feel awake during the day and tired at night. However, fighting against this natural process can leave you feeling tired and groggy in the mornings and wakeful at bedtime. Try to go to bed and wake up at the about same time every day to avoid disrupting your circadian rhythm.

Care for Your Body

What you do during your waking hours will also affect your sleep. For example, studies have found that moderate aerobic exercise can increase the amount of rejuvenating deep sleep that you get, according to John Hopkins Medicine. At the same time, eating a balanced diet focused on fresh fruits and vegetables, whole grains, and lean proteins can help your body regulate your sleep cycles. Try to limit your consumption of caffeine since it is closely tied to sleep problems.

If you want some extra help to learn how to treat your body right, you may want to work with a nutritionist, dietitian, or fitness professional. Fortunately, you can find these wellness specialists through online freelancing platforms. Simply, search for the service you are looking for, read the reviews and talent details. Then, choose a specialist that fits your needs and budget.

Try Relaxation Techniques

Many people with mental health conditions can benefit from learning a few relaxation techniques to quiet the mind before bed. The National Sleep Foundation recommends breathing exercises and guided imagery to promote sleep, but you may also want to try progressive muscle relaxation and mindfulness meditation. Find relaxation exercises that work for you and then start a habit of practicing them every evening to help your mind and body wind down.

Get Mental Health Help

For anyone with an underlying mental health issue that is getting in the way of quality, restful sleep, professional help is worth it. For example, if you have depression and experience difficulty sleeping, consider seeking treatment for depression. Mental health counseling can be effective at relieving the symptoms of depression.

Learn More about Sleep and Recovery

Health Vista has many resources for health and well-being.  You can find a How to Sleep Better handout on the Recovery Education page, with a few more tips for you. Browse the website to find ways to improve your quality of life whether or not mental illness is a problem for you or a family member. A Coping and Relaxation Workbook is also available to download and print free. Using coping techniques can help you to fall asleep faster, and to avoid over-reacting with anxiety when you wake up during the night.

Remember How Important Sleep Is

Sleep plays an essential—yet often overlooked—role in our physical health and mental wellbeing. Don’t settle for poor-quality sleep. Try improving your bedroom. Upgrade your mattress, if needed. Pick up some healthy habits and routines. Start taking steps to sleep better today, so you can wake up to a happier and healthier tomorrow.

Blog Post # 25  added 2-25-21 by Guest Contributer Sheila Olson of fitsheila.com.  Edited by Mary Knutson.

Health, Recovery

Recover and Thrive after Major Life Challenges

Man and woman relaxing

Strive to recover after addiction or other life challenges

Those who commit to to it can recover from addiction or other life challenges. They have a priceless opportunity to thrive and create a better life. To optimize your life, you may need healthy lifestyle choices, a supportive social life, and the drive to take charge of your life.

Remember that in 2020, there were many more changes and challenges than usual for individuals, families, and communities.  The year 2021 continues to be difficult for people with addiction or with mental illness, but recovery is possible.  Be kind to yourself as you realize all you have been through and survived. Both good and bad life changes can sharply raise your level of stress.

Get enough exercise and rest

Whole-body wellness means balancing the right amount of activity and rest.  We need both physical and mental strength to fight for recovery every day and to replace bad habits with good ones. Exercise has proven to be an effective recovery tool because “working out” affects the brain in a positive way.

If you want to add exercise to your life during recovery, think small at first. The goal is to identify and start an activity that is sustainable for the long haul, so you can stay self-motivated. Hitting the gym hard for 30 days until you burn out is not especially helpful. But, walking a little bit every day is an activity that can last a lifetime. Other low-impact exercises could include lightweight muscle workouts using small dumbbells, kettlebells, or resistance bands. If you don’t have weights, you could put water into milk jugs until they are the weight you want to use. Muscle exercises and the active movements are important to jumpstart metabolism and help to strengthen your core muscles.

Improve your nutrition

Besides adding physical activity, improving your diet also supports your overall well-being. Eating healthy foods and getting balanced nutrition are key. Destructive habits like substance abuse can take over your life if it seems like getting high or drunk becomes more important than eating. Recovery is an opportunity to start over and refuel the body with much-needed nutrients.

Switching quickly from an extremely poor diet to a healthy one can be difficult because your habits can be powerful. Consider small, impactful changes to your eating. Some healthy changes can include:

  • Eating regular meals on a schedule.
  • Cut down on caffeine, if possible. Drink plenty of water.
  • Eat foods that are lower in fat, higher in protein and fiber
  • Add vegetables to your plate. (Try covering half the plate in garden colors, then dividing the remaining half into a quarter of protein and a quarter of whole grains.)
  • Experiment with different flavors to add excitement to your meals. People often reach for junk food because it tastes good, but healthy food done right can taste even better.
  • Plan meals in advance and have a big cooking session. If you can spend a few hours in the kitchen on a Sunday, you can make your lunches and dinners for the entire week and avoid the temptation to grab a quick unhealthy bite during the week.

Find Positive and Supportive People

Healthy living includes spending positive social time with people and having fun. For instance, healthy cooking “parties” can be a way to meet new people or connect with old friends. The key to your social life— and the struggle — is to disconnect from negative influences that may trigger a relapse. To have a better “road to recovery”, you may need to find new friends. If you are an alcoholic, instead of going to bars, “hang out” at coffee shops or other places where they don’t serve alcohol.

Social support is crucial to recovery because you may not be able to manage triggers on your own. Supportive friends and family can help you stay on track and to keep busy enough so there is no room in your life for bad habits.

Take Control of Your Life

Taking your life “by the reins” is like steering yourself away from stress and addiction toward recovery. Problem-solving will be needed after you figure out what is bothering you the most. Perhaps your financial situation is the current source of your stress. Or, maybe you’re not totally satisfied at your job, but don’t feel financially comfortable enough to leave. Maybe you’ve recently lost your job and don’t know what your next move should be. Think about what you would most like to do in life, and then pursue it. This life change could be an opportunity to do something you love. You may want to start a “side hustle” or launch your own business.

If you are considering forming a business, a good way to protect your personal assets and qualify for more tax breaks is  LLC filing. Like most states, MN allows a company to be structured online with affordable services. First, you would need to spend some time brainstorming to choose a unique business name, and then start making a business plan.

Learn How to Cope

It could be scary to jump into starting a new business, a new job, or new relationships after a major life challenge. Your confidence is usually low, and your future may look uncertain. But, when you choose something you really want to do, it will help motivate you toward a more successful and stable future.  Make sure you talk about your plans with your family and friends, they can advise you and support you as problems come up.

In recovery, your emotions may change quickly, like an emotional “roller coaster”. It helps to have a coping plan to help you and your family deal with negative thoughts or behaviors.

Health Vista, Inc. has a Coping and Relaxation workbook you can download and print. You can also find many local and online addiction resources, and recovery resources to use.

Through healthy living, people in recovery can thrive. Rather than following a downward spiral, start making improvements in exercise, diet, positive social support. Follow your passion to help propel you to a better life as you recover from addiction or other life challenges. .

Finding success involves planning and a high level of self-knowledge, but it is easier than you might think. Get active and healthier. Laugh with good friends. Manage your life and learn to cope with the stress that comes with big and small life changes.

Blog # 24  Added 2-11-21 written by guest contributor Dylan Wallace.  Edited by Mary Knutson, Health Vista, Inc.

Photo Credit: Pixabay

 

 

 

Recovery

6 Ways People in Recovery Can Deal with Isolation

Woman leaning on door looking outside

Why is it  important for people in recovery to find resources and stay connected to others?  Because addiction thrives on isolation.  And, you need to find ways to cope.  The loneliness and stress of the COVID-19 pandemic can worsen substance addiction and make relapse more likely.  During uncertain times, people may feel mentally and even physically vulnerable. With less access to support and services, they are at the highest risk.

What does it mean to be in recovery during times of isolation? How do you attend support group meetings? How can you talk to a lawyer? How can you meet with a therapist?

Here are six ways people in recovery can not only survive, but even thrive, during the COVID-19 (Coronavirus ID  19) pandemic:

Seek online mental health treatment

Recovery is a life-long journey. You will need help along the way, often includes seeking therapy. With the special safety regulations during COVID-19, most mental health practitioners have gone online. That would help you to continue therapy with a reliable internet connection, or perhaps by phone. There are many surprisingly affordable options out there.

Use a coping plan

You know that—pandemic or not—there will be ups and downs in your recovery journey. Having a coping plan can help you to deal with anxiety, depression, or addictions, whether or not they are related to COVID-19. If you know what your emotional triggers are, you can plan ahead to identify what helps (and what hinders) those challenging situations. Look at your ways of coping because they could be healthy or unhealthy ways of dealing with it.

Stay busy with work or volunteering

People may be at higher risk for relapse when they are unemployed. Recent studies found that unfavorable employment changes were increased alcohol intake among former heavy drinkers. Many businesses have closed and many people lost their jobs during this pandemic. If you are one of them, continue to look for work—in any meaningful way. Apply for jobs, take online training courses, or volunteer your time. Staying busy can keep you motivated to stay sober.

Find ways to stay accountable

Due to staff cuts and layoffs, some organizations are no longer offering frequent monitoring and testing for people in addiction recovery. That means that some accountability methods might be missing. If you think it is important to be drug tested regularly, you can purchase drug tests, and ask a friend or sponsor to help administer them. Since addiction prefers a cloud of secrecy, shed some light on your journey by using other trusted connections and adding ways of staying accountable.

Recognize the symptoms of isolation

Isolation is a depth of loneliness. We may actually be unaware of how it affects us. We may notice an overwhelming or occasional sense of sadness, but there are many other signs we often miss. When isolation is starting to impact you physically, you may have trouble sleeping, and lapse into unhealthy routines. Some research even showed that people in isolation are also at a higher risk for heart disease or a stroke.  Emotionally, isolation can cause you to struggle with anxiety, depression, low self-esteem, and substance abuse. This puts people in recovery at a greater risk for relapse.

Meet online with others in recovery

Without the in-person support of other people in addiction recovery, people may feel like they have nowhere to turn when they need help to avoid relapse. In many cases, you could meet with support groups, lawyers, health care providers or therapists using apps such as Zoom, if needed. There’s a good chance the AA (Alcoholics Anonymous) or NA (Narcotics Anonymous) group you attended is already meeting online. Find out if it is. If it isn’t having meetings, do a Google search for other online AA meetings in your area. Many churches and community centers are providing digital space for meetings.  And some websites include online communities. If you seek a supportive community group, ask your counselor or provider to recommend a reputable website. Resist the urge to quickly give information about your identity and location to people you meet online.

With every day in quarantine, the risk of isolation increases. Try out some of the ideas above, or find some additional resources. You can learn how to cope by grounding yourself in this time of disruption and distress. Health Vista has many health resources you can use to guide your recovery, as well as books for managing pain, anxiety, anger, depression, mental illness, and addiction.

Now that you know the challenge that you are dealing with during the COVID-19 pandemic, you can use your time wisely to find and use the resources you need for support and information.  Then, you will be able to cope better and have a more successful recovery during times of isolation.

Blog #22  Posted 12-2-20.  Written  by Dylan Wallace (with edits and additions by Mary Knutson, Health Vista, Inc.)

 

 

Health, Recovery

Trauma Can Affect You: Ways to Help Yourself to Recover

Past or current trauma can affect you, your thoughts, and your behavior. Having past trauma, as a child or as an adult is common in our society.

Trauma affects some people more than others

Some people are more resilient and have more support. Ongoing anxiety issues may be something you need to learn to cope with.  If you have post-traumatic stress disorder (PTSD), more distressing symptoms may continue to affect your life.

Some health care settings are embracing Trauma- informed Care (TIC)

TIC assumes that people have had past traumas and attempts to avoid “triggers”. They want to prevent people feeling re-traumatized while they are receiving health care, and help them feel more safe and secure.

TIC Resources and Education are needed

I developed a Trauma Recovery Webquest  to share important information about TIC concepts including both childhood and adult scenarios.  It was designed to be used for health professionals as well as for anyone else.

Please realize that the linked video of childhood trauma in the first Powerpoint. Living with Trauma-Finding Recovery can be quite upsetting.  Feel free to skip that part if you don’t think you should watch it.

The webpages have many valuable links. The Trauma Webquest Process page includes a Resilience website and many handouts to help people cope with their symptoms of anxiety, flashbacks, dissociation, or thoughts of self-harm.

I have included (for free) links to some of the Recovery Workbooks that I have had for sale on my website, including Managing Anger, Managing Addiction, Depression, and a Coping & Relaxation Workbook.

Most importantly, you can use the Finding Your Way to Cope with Trauma Workbook !

I sincerely hope that you will find this information to be helpful and useful.

Believe that recovery  is possible.

You might enjoy the following video to inspire you:

 

Blog post #21  8-27-20 by Mary Knutson Health Vista, Inc.

Health, Recovery

A Great Way to Plan Ahead: Use a Coping Plan!

Thoughtful woman looking toward a bright path

Your path ahead looks uncertain, and it will be full of ups and downs.  Most people struggle with how to cope when their emotions may tend to get out of control.

What is a Coping Plan?

I would like to share a simple worksheet that was developed to help with that.  It will guide you to put some thought into what “triggers” you, and what warning signs would be seen by others when you are upset.

It also helps you explore what is helpful and what is not helpful if you feel like you are losing control.   The Coping plan can be shared with others, so they understand more about you and your needs. And, you will be able to be more prepared  for successful coping if you plan ahead.

How to Use a Coping Plan

Please go to to my Coping Plan webpage to read more about using the worksheet and about Trauma-Informed Care.  It was developed to help prevent people from being re-traumatized because of the reactions of others to their behaviors. To summarize:

Trauma can shape people’s mental, emotional, spiritual
and physical well-being.  Nearly every
family is impacted in some way.  Instead of asking “what is wrong with you?” ask “what has happened to you?” Reduce the blame and shame that some people feel. Build understanding of how the past impacts the present and help you progress
toward healing and recovery

The original link used for the information above was:

WI Dept. of Health Services. (2012). Wisconsin State Trauma-Informed Care (TIC)
Educational and Media Campaign. Retrieved 7-15-12 from
http://www.dhs.wisconsin.gov/mh_bcmh/tic/index.htm 

A current link for more information about Trauma-Informed Care is https://www.dhs.wisconsin.gov/resilient/trauma-informed-practices.htm

You will probably also learn that your behaviors are not so different than many other people who we interacted with as we developed the worksheet.

The coping plan worksheet is available here >>>

Find successful ways to cope

My goal is to help people who are struggling with anxiety, anger, depression, addiction, or other behavior problems to cope better.  There are lots of ideas on the worksheet!

Share your coping plan with people around you

Allow  family, friends, and community be able to help you more.   Things usually seem easier when they are discussed ahead of time and they know what to expect.  Stronger relationships can happen with better coping.

Hopefully,  life’s path will look brighter as you feel more prepared and in control.  I hope this information is helpful to you!

 

Blog Post # 20  written 6-25-20 by Mary Knutson

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