Bad Day, No Problem!

It’s better to have a bad day while you’re sober than a good one while you’re using! Still, knowing this doesn’t necessarily make it easier to handle those no good horrible days that are bound to happen while in recovery. What will help, however, is a few simple strategies to make you feel empowered to muddle through. 

Start with these seven ideas: 

• Create a positive spin. Take a few minutes to focus on something positive that happened today – and then remind yourself that things could always be worse. 
• Put it to paper What specifically made your day so bad – an argument with a loved one or a stressful day at work? Write it down, recognize it and then try to just let it go! 
• Get moving. Work out those frustrations with a brisk walk or long hike – but if you find yourself ruminating on negative events, be sure to refocus those thoughts. 
• Inhale slowly. A simple breath is a great way to stay calm. Inhale slowly and exhale as you let your troubles blow away.  
• Get cleaning. Many people find inner peace by having outer order. Try it: Take a few minutes and tackle one junk drawer. 
• Escape the healthy way. Get lost in a good book or funny movie and lose your day! A healthy distraction may be just what you need to de-stress and unwind.
• Reach out for support. Retreating into isolation is never the answer; though it may be tempting to do so. Instead, call a friend or loved one who can help talk you down from your day or at least provide a positive distraction. 

Caring for Your Mental Health
Having co-occurring psychiatric disorders can make it even more difficult to weather those bad days. At Complete Harmony, we address the unique needs of our clients and give them the tools needed to sustain a healthy mind, body, and spirit during recovery and beyond. Learn more: 866-930-4673.

More Veggies, Less Stress

Need yet another reason to load up on fruits and veggies? It could lower your risk of stress, especially if you’re a woman, according to a new large-scale study. Researchers found that women who ate five to seven servings of fruits and vegetables each day had a 23 percent lower risk of stress, compared with women who consumed zero to one serving per day. 

Other notable findings included: 

• Women who consumed two servings of fruits daily had a 16 percent lower risk of stress than women who consumed zero to one serving. 
• Eating three to four servings of vegetables daily was linked to an 18 percent lower stress risk.
• When looking at the results by sex, the researchers found that the link was much stronger for women.
• Moderate fruit intake alone had no significant benefit on psychological stress.

While further research is needed to better determine how these foods impact stress, past studies have found that folate-rich leafy greens (spinach, kale) can help increase the production of feel-good mood stabilizers in the brain. In the meantime, it certainly can't hurt to add more fruits and vegetables to your recovery diet. Here are some tips: 

• Whip up a smoothie. Add some spinach, strawberries and a half of banana – or another variation of your favorite fruits and veggies. 
• Start the morning with a veggie-packed omelet. Add peppers, tomatoes, mushrooms, spinach or onions to your favorite eggs.
• Double up. A little extra chopping can go a long way for your vegetable intake, so next time a soup or salad recipe calls for a certain amount of veggies, double it. 
• Grate your way to goodness. Get creative in the kitchen by shredding or pureeing fruits and vegetables and adding them to your favorite recipes. Think grated zucchini and carrots in turkey burgers or pureed cauliflower in mac and cheese. 
• Go seasonal. Hit your local farmer’s market and experiment with a new seasonal fruit or vegetable each week. 

Hybrid Addiction Treatment at Complete Harmony 
Complete Harmony provides clients with an array of holistic modalities that complement the 12-step experience, including nutrition and exercise planning. To learn more about how we can help heal your body, mind, and soul, call us today: 866-930-4673. 

Anxiety Linked to Alcohol Abuse More Than Stress

Anxiety disorders are the most common mental illnesses in the United States, impacting roughly 40 million adults. Unfortunately, however, only one-third seek proper treatment and many turn to drugs or alcohol to self-medicate or alleviate unpleasant symptoms. 

Indeed, anxiety has long been liked to substance abuse — and a new small study found that it has an even strong connection than stress when it comes to intensity of drinking, alcohol craving during early withdrawal, and alcohol craving and stress reactivity.

In addition to getting proper treatment for both substance abuse and mental illness, often called a dual diagnosis or co-occurring condition, a few practical strategies can help you better cope with anxiety. 

Start with these adopted from the Anxiety and Depression Association of America:

• Identify your anxiety triggers. Is it family or work or something else? Keeping track of when you’re most anxious can help you figure out any patterns. 
• Take a time-out. Find a relaxation technique that works for you, whether yoga, tai chi, meditation or simply listening to music.
• Turn negative thoughts into positive ones. Make a conscious effort to change the tone of our thoughts. For example, instead of thinking, “I’m going to have a hard time adjusting to sobriety,” think, “I’ll face some challenges, but my support network will help me come up with solutions that will ultimately lead to a happier, healthier life.”  
• Slowly count to 10. Repeat, and count to 20 if needed. 
• Do your best. Perfection is impossible. Be proud of yourself and your accomplishments, no matter how small or big. 
• Talk to someone. Let friends and loved ones know when you feel anxious or overwhelmed and let them know how to help. A therapist or addiction counselor can also help. 
• Help someone else. Take the focus away from your anxiety and place the emphasis on another person’s feelings. This could mean volunteering or cooking a friend a nice meal. 

Get Anxiety Help at Complete Harmony
Let our trained professionals help you find a personalized path of recovery – one that addressed anxiety and addiction. To learn more, call today: 866-930-4673.

New Study on Yoga and Depression

Yoga and deep (yogic) breathing may be the perfect Rx for major depression disorder (MDD), according to a new study published in the Journal of Alternative and Complementary Medicine. Perhaps the best part: You don't need to become a yogi to reap the mental health benefits. 

Researchers from Boston University School of Medicine found that people with MDD who participate in just two, 90-minute yoga classes per week (plus at-home practice) showed a significant decrease in depressive symptoms. And adding an additional class didn’t make a substantial difference. Many types of yoga likely fit the bill, but study participants took Iyengar yoga, a technique emphasizing various postures and yogic breathing exercises.

“While most pharmacologic treatment for depression target monoamine systems, such as serotonin, dopamine and norepinephrine, this intervention targets the parasympathetic and gamma aminobutyric acid system and provides a new avenue for treatment,” explained corresponding author Chris Streeter, MD, associate professor of psychiatry and neurology at Boston University School of Medicine and a psychiatrist at Boston Medical Center.

Yoga for Addiction Recovery

If you or someone you love is struggling with addiction and depression, yoga is an excellent complement to traditional treatment. And it can be performed by all ages at all exercise levels. Some of the many benefits include: 

• You’ll find inner peace by aligning the mind, body and spirit
• You’ll reduce stress and anxiety in a healthy way
• You’ll redirect harmful and negative thoughts
• You’ll identify and release cravings
• You’ll clear mental fog, especially common in early recovery 
• You’ll experience a sense of community

Finding Inner and Outer Peace

At Complete Harmony, our yoga practitioners enhance addiction recovery by guiding clients in this ancient healing art. Yoga, along with other alternative treatment methods, is also used to ease the symptoms of a dual diagnosis like depression and addiction. To learn more about our program, call 866-930-4673.