Tips for Creating a Balanced Life in Recovery

Part of learning to live a sober life is learning to live a balanced life. And this means finding time for happiness, goals and overall health amid the mundane and stress of everyday life. Here are some tips to get you started: 

• Practice good time management. Learning to manage your time is crucial for a healthy life balance. This means being vigilant about staying organized, prioritizing to-do lists, learning to say “no” and asking for help when you need it. 
• Prioritize your health. Taking the time to strengthen your mind and body will make you more resilient and better able to stay strong and grounded. This means scheduling in sleep, exercise, relaxation and healthful meals.
• Plan ahead. It’s import to keep your goals top of mind without letting them overwhelm you or make you feel like a failure. Start the week by jotting down one goal and one way you can work toward meeting that goal. It can be a small step. 
• Don’t forget the pleasures of life. Spend time with loved ones and friends who lift your spirits or make you laugh. Make time for nature and play and hobbies that excite you. 
• Be a life learner. Now that you’re sober, you have the opportunity to build an exciting and liberating life without the crutches of drugs or alcohol. Each day is a brand-new opportunity to learn something new or experience something amazing for the first time through a sober lens.
• Remember to breath. Learning to incorporate mindful breathing techniques into your life will ensure that you have a healthy go-to for controlling stress and easing tension. 

Begin SMART Recovery® at Complete Harmony

Living a balanced life is part of the SMART Recovery® 4-point recovery program. At Complete Harmony, our team will help you determine whether this type of addiction recovery program is right for you. To learn more, call today: 866-930-4673.

Are You at Risk of a Cross Addiction?

A cross addiction, or when someone moves from one addiction to another, is pretty common for people in recovery from a substance use disorder. In fact, this tendency is partly why addiction is viewed as a chronic, relapsing condition. In the case of a cross addiction, the relapse is with a new drug of choice – whether an addictive substance or behavior. 

Cross addictions come in various forms and people can become dependent on almost anything that causes dopamine activation in the brain. For example, someone can go from marijuana to painkiller addiction; drinking to food addiction; cocaine to gambling addiction; or sex to exercise addiction – or any combination. Falling back into old patterns with a new substance and/or behavior – even if the behavior seems “less dangerous” – is still risky business. This is because the brain is still engaging in addictive behavior and not getting the time it needs to heal. 

Men typically outnumber women in sex and gambling addictions. Eating disorders and exercise addiction are common cross addiction for many women – using exercise, food or starvation to replace the high of drugs and/or alcohol. It’s also common for cross addiction to go unnoticed until it's become a big problem – and it can happen during any point of recovery.  

Staying mindful of any compulsive thoughts and behaviors and seeking support from counselors, recovery peers and trusted loved ones can help. And so can recognizing some of the warning signs, including:  

• Tolerance: Do you need more and more to get the same “buzz?”
• Withdrawal: Are you experiencing symptoms like anxiety, irritability, restlessness and sleep trouble if you try to cut back or stop the substance or behavior?
• Continuance: Are you continuing in spite of negative consequences, including missed responsibilities, interpersonal problems and physical and mental health issues?
• Lack of control: Have you tried and failed to stop or cut back? 
• Reduction in other activities: Are you avoiding friends and family or skipping favorite hobbies in favor of the substance and/or behavior? 
• Time: Are you spending a great deal of time thinking about, planning for and recovering from the substance and/or behavior?

Relapse Prevention at Complete Harmony

Relapse prevention is key for long-term recovery – and we're here to help. At Complete Harmony, our holistic treatment and relapse prevention plans provide a firm foundation for lifelong sobriety. To learn more, call: 866-930-4673. 

Could a Mindfulness App Help Your Recovery?

Mindfulness mediation is more than just a hot trend but a core part of lasting sobriety. As we’ve discussed in the past, this ancient practice can help you experience each moment of life – the good and the bad – without judgment or preconceived notions. The result: less stress, anxiety and depression and more self-esteem and enthusiasm for life.

With all of the mental health benefits of mindfulness, it’s not too surprising that more and more companies are developing mindfulness apps. Certainly an app can never replace professional counseling, but it could be a helpful tool once you’ve completed your primary or residential addiction treatment. It’s something you can turn to 24-7 to ease anxiety and manage stress.  

With so many apps on the market, how do you know which to choose? Ask yourself why the app would be helpful and how it will help you. For example, if it’s for stress, then which features help reduce stress? It’s also important to make sure any claims are backed by studies. Before downloading an app, talk to your addiction counselor or therapist to make sure the app aligns with your individual recovery goals. 

Here are three science-backed meditation apps touted by numerous health professionals:

Insight Timer: Thousands of guided meditations and talks by top mindfulness experts, neuroscientists, psychologists and meditation teachers 

• Discussion groups and community features
• Stats and milestones for tracking your progress
• The world's most popular meditation Timer
• Follow your favorite teachers
• Music tracks from world-renowned artists

Calm: Guided meditation sessions available in lengths of 3, 5, 10, 15, 20 or 25 minutes

• Daily calm: a new 10-minute program to help ease you into the day or unwind with before bed
• Sleep stories: adult bedtime stories to lull you to sleep
• 7-day and 21-day programs for both beginner and advanced users
• Breathing exercises 
• Unguided timed meditation
• Open-ended meditation
• 25+ soothing nature sounds and scenes 

Aura: Daily science-backed and personalized mindfulness meditation exercises

• Meditations specifically created for your feelings 
• Track your mood to learn about your mood patterns
• Daily reminders for mindful breathers and meditations
• Daily reflections to make gratitude a habit 
• Various relaxation sounds and music for unguided meditations before sleep 

Finding Peace at Complete Harmony

At Complete Harmony, we encourage the use of many different cutting-edge techniques to help clients heal the mind, body and spirit, including mediation. To learn more about our treatment center and our approach to addiction recovery, call today: 866-930-4673.