5 Healing Activities for Recovery

Everyone needs to spend some time trying to process their emotions and heal themselves from the difficult things that they go through. For people in recovery from an addiction or a mental illness, they will need to find multiple ways to heal themselves in their mind, body and spirit. These are some of the best and most effective healing activities for recovery.

1. Meditation
One of the best places to start when getting involved in healing activities is meditation which naturally helps calm anxiety and stress. Meditation is a beneficial way to quiet our thoughts and allow emotions to run their course as we stay present in the moment.

2. Expressive Art or Music
Self-expression can be crucial for coping with addiction or mental illness as the two can lead to complex emotions. Art and music therapy can be a great way to use creativity in order to express feelings that are hard to talk about.

3. Spending Time in Nature
Living in an urban environment can be stressful so it is important for people in recovery to reconnect with nature. Being in a natural place can relax our minds and help us feel connected to our inner spirituality.

4. Diet and Exercise
Many people don’t realize the amount of stress they put on their bodies by consuming toxic and unhealthy foods. Taking a break from sugar, caffeine, alcohol and processed foods can help heal the body and the mind.

5. Journaling and Writing
The act of writing can be another great way to process complicated feelings that are hard to discuss out loud. Writing in a journal can release emotions and also put them in a different perspective so that you can start to make sense of them.

There are many other activities that can help people heal, but these are some of the most immediately beneficial to use in recovery.

References

https://nccih.nih.gov/health/integrative-health

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Signs and Symptoms of a Panic Attack

People with anxiety issues sometimes suffer from panic attacks when they experience intense and overwhelming fear. A panic attack can lead to physical and emotional reactions to a trigger and can make people feel as though they are losing control. Panic attacks can be debilitating because they involve a number of frightening and uncomfortable symptoms.

Symptoms of a panic attack can include:
-Sense of danger or doom
-Fear of death or harm
-Rapidly beating heart
-Trembling or shaking
-Difficulty breathing and tightness in throat
-Sweating or chills
-Nausea
-Chest pain
-Sudden headache
-Dizziness or faintness
-Numbness or tingling sensation
-Feeling of detachment or unreality

When someone experiences a panic attack it can happen suddenly and without warning, causing them to feel unstable and afraid for their safety. What can make panic attacks difficult is that even after they subside the individual may have an intense fear that an attack will happen again at any moment. They may start to avoid certain situations that they feel could potentially trigger an attack.

People that suffer from panic attacks can develop them for a variety of reasons. They may have specific phobias that trigger them such as a fear of driving or leaving the house. They can also have social phobias that cause them to avoid people or public places.

Panic attacks can also sometimes be triggered by stress when it becomes overwhelming and affects the mind and body. In order to treat panic attacks it can be helpful for patients to be gradually exposed to situations that trigger them and learn strategies to cope with their stress. Medications can also be very useful in helping people manage panic attacks when they occur.

Treatment for panic attacks usually combines anxiety medication and cognitive behavioral therapy to help relieve more severe symptoms.

https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms/index.shtml

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5 Things to Know about Addiction and Bipolar Disorder

Substance abuse often is closely connected to mental health issues and bipolar disorder can be one of the most vulnerable to dual diagnosis. Because bipolar disorder and substance abuse frequently occur together, it is helpful to know certain facts about the disorder and how it relates to drug use.

1. Bipolar disorder is often misdiagnosed during substance abuse – People that are struggling with bipolar disorder may not know that they have this mental illness, especially if their alcohol or drug use triggers symptoms and can seem like effects of the substances. Even people going through detox may be misdiagnosed because their symptoms may seem to be related to withdrawal effects.

2. There is no single cause for bipolar disorder or addiction – The reason people develop bipolar disorder or abuse substances can be related to a number of different issues including genetics, environment, biology and many other factors.

3. Co-occuring abuse with bipolar disorder is extremely common- Mood disorders like bipolar disorder very common in the US and the disorder is often accompanied by substance abuse issues. Many people with bipolar disorder use drugs as a way to cope with their symptoms.

4. Drug use can trigger bipolar symptoms – While many people already have bipolar disorder when they start using drugs, others can start to develop symptoms as a result of their drug use. It can intensify mood swings and worsen their state of mind, leading to manic and depressive episodes.

5. Treating bipolar disorder can reduce addiction issues and vice versa – It is important for people with co-occurring disorders to treat both problems simultaneously and ease the symptoms of each problem in connection with each other. When both issues are treated they can help relieve the other and bring about better mental health and behavior overall.

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4 Common Behavioral Addictions

When someone loses control of their behavior and compulsively engages in an activity in spite of its negative consequences then they are dealing with an addiction. People can become addicted not only to certain substances but also to specific problematic behaviors. These are some of the most common behavioral addictions that require treatment.

Gambling Addiction – The behavior involved in gambling addiction more closely mirrors drug addiction than any other behavioral problem. Gambling can affect the brain in similar ways to drug use because it causes a rush of dopamine and euphoria that the individual constantly chases after. Gambling addiction is often treated with similar types of therapy to drug addiction because it causes similar behavior issues.
Sex Addiction – Although sex addiction is not officially classified as a disorder in the DSM it is a real and damaging problem that requires treatment. People with sex addiction struggle with relationships and can even put themselves in danger with risky behavior. Those with this problem show improvement through 12 step programs like Sex Addicts anonymous.
Shopping Addiction – Shopping is another issue that is not considered a true addiction technically but is rather a type of impulse control disorder. People become addicted to shopping because they are purchasing items to avoid feeling difficult emotions like sadness. Therapy and counseling can help them find other healthier coping mechanisms for their feelings.
Food Addiction (Binge Eating Disorder) – This is typically classified as a type of eating disorder, but food addiction is a real issue with compulsive overeating. People with this problem eat to relieve themselves of stress, anxiety and other feelings and lose control as they binge unhealthy amounts of food. They often feel guilty after a binge and struggle with issues of obesity and depression.

There are several other behavioral addictions but these are the most common that can benefit from specific treatment programs.

References
https://en.wikipedia.org/wiki/Behavioral_addiction

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How Self-Love Can Change Your Mental Health

For people that struggle with depression, anxiety and other mental illnesses, they often have issues with self-esteem that greatly affect their lives. In fact, most people might not realize how many self-deprecating things they might think about themselves on a daily basis. Everyone can benefit from practicing self-love and learning how to be compassionate toward themselves.

We are often confronted with many unrealistic expectations of what we should look like or what our lives should be like through television, movies and even social media. People with depression and anxiety especially may have a constant feeling that they are not good enough and place high standards on themselves. It may feel natural for them to think they are unworthy and believe that they aren’t deserving of love and happiness.

Self-love can help change many of these ideas because the individual can start to see positive things in themselves and accept their true self. When someone practices self-love they can start to become more mindful of the things they say or think about themselves. They can develop and grow their compassion for themselves and others.

When someone is able to love themselves they can acknowledge and accept when they are struggling. They won’t constantly feel the need to be perfect or deny their feelings or what they need. Self-love helps you become more in tune with your inner voice so you can learn to listen to what you truly desire.

The process of self-love can take time but counselors and peers can be helpful in building up your confidence. Challenging negative beliefs and replacing them with positive thinking can be a long journey but it will help build up a more stable and healthy identity. Self-love is something to focus on as a person works toward recovering from their mental health issues.

References
https://www.betterhealth.vic.gov.au/health/healthyliving/self-esteem

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Common Attachment Issues that Affect Relationships

Many people who have had issues of trauma or other mental health problems may find it difficult to form healthy emotional attachments to others. They may be overly needy and become too close to people too quickly without defining boundaries. They can also be too distant and avoidant in a way that prevents them developing close bonds with others.

Boundary Issues – People with attachment problems often become too close to people too soon, especially those struggling with mental health issues like borderline personality disorder. They may imagine that there is an intense bond with someone they actually don’t know very well. They may fail to maintain appropriate boundaries with someone they have never had more than shallow engagement with.

Identifying with Strangers – Someone with attachment problems may start to seek out strong attachments through people in their lives because they are starving for a strong emotional connection. They may put a person in a “parent” role and themselves as the “child” because they had issues of attachment in childhood. This can happen often with therapists as patients look to them for emotional fulfillment and parent-like care.

Avoidant Behavior – People who had caregivers who were dismissive and uncaring can begin to behave the same way towards others when they become adults. They may avoid intimacy and close relationships because they feel uncomfortable expressing their needs or asking for help. They are often ambitious and successful and fear that depending on others will make them appear weak.

Imitating Others – Others with attachment issues may lack self-confidence and end up trying to emulate or mimic people that they identify with. They don’t have a strong sense of self and can end up pursuing the lifestyle of others or trying to live the status quo.

Attachment issues can vary according to individuals but these problems tend to prevent a person from developing and maintaining healthy relationships.

References

https://www.ptsd.va.gov/professional/treat/specific/attachment_child.asp

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5 Health Benefits of Quitting Alcohol

For those who want to try quitting drinking or even those who need to for their own well-being, there are many positive changes that take place when you become sober. Alcohol is a toxin that can destroy your health and drinking consistently over time leads to many issues. Some of the health benefits of quitting drinking can be immediate and others can be positive long term results.

1. More Energy and Better Functioning
Alcohol causes the body to work overtime to process the drug as the brain tries to calibrate itself and the heart and lungs start to pump at irregular speeds. Once you quit drinking and get alcohol out of your system your body can function at its optimal level.

2. Healthier Heart
Drinking is very bad for the heart and can lead to all kinds of cardiovascular problems including heart disease. Quitting drinking dramatically reduces the risk of heart related diseases and can help you live longer.

3. Losing Weight and Looking Younger
Alcohol is very high in calories so people who quit drinking tend to lose weight quickly, especially if they are also able to improve their diet. Drinking alcohol regularly can also cause people to age because it is a diuretic that is very bad for the skin. People who quit drinking often start to look younger and healthier.

4. Healthy Liver
The liver is probably the area of the body that receives the most damage from alcohol consumption. The liver filters out the toxic chemicals from alcohol and it can lead to serious issues such as cirrhosis. Those who quit drinking can allow the body to repair their liver and reverse some of the damage

5. Better Sleep
Alcohol tends to disrupt the normal sleep cycle and people who drink frequently often don’t get the health benefits they need from deep sleep. Initially after getting sober it may be difficult to sleep but over time it will be easier for the body to get healthy, restful sleep.

There are many more reasons to quit drinking but these are some of the amazing health benefits of being sober.

https://www.cdc.gov/alcohol/index.htm

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