Smart Tips to Take Control of Stress

It’s Mental Health Month and one of the many important messages of this year’s campaign, Fitness #4Mind4Body, is the link between good stress management and good mental and physical health. 

You likely already know that stress is a relapse trigger – and it can lead to serious mental health disorders like depression and anxiety. Plus, chronic stress can cause inflammation in your body. The result: a greater risk of common colds and viruses, heart disease, headaches, intestinal problems, sexual dysfunction, diabetes and even cancer, according to Mental Health America (MHA). 

The goal isn’t to stress out if you find yourself unable to manage your stress. Instead, try one of these tips – if it doesn’t work for you, try another one – until you find your sweet spot for dealing with stress. 

• Exercise your “no” muscle. If you feel overwhelmed by how many things are on your schedule, it’s ok to say “no” to new activities! This is especially important during early recovery when you need to make sure that you and your sobriety are your number-one priorities. 
• Squash the “superman/superwoman” urge. A constant need for perfectionism can take a toll on your mental health. Ease up on yourself and ask for help if you need it. 
• Carve out quiet time. According to MHA, just 10 to 20 minutes of quiet reflection (via meditation) can help you learn to tolerate stress as well as provide relief for the symptoms of chronic stress. 
• Aim for 30 minutes of exercise. Physical activity benefits both the body and mind and helps the brain release some stress-busting chemicals in the brain. 
• Make time for a hobby. “Zoning out” on a passion project is a great way to relax and take your mind off of your worries. Indulge in your interests, says MHA, whether that means gardening, painting, doing jigsaw puzzles or playing video games.

Continual Self-Growth at Complete Harmony

Our team of credentialed clinicians can help you explore your own recovery journey while learning to better manage stress. For more information about our cutting edge treatments, call today: 866-930-4673.

How to Spring Clean Your Mental Habits

Spring is the season of growth and renewal and this goes for your emotional health, too. In fact, the next few months are the perfect time to purge yourself of any negative thoughts and emotions that could be interfering with your full recovery. Here are a few steps to clear the “mind weeds” and “plant the seeds” for healthier mental habits this season and beyond.

• Identify your stressors. Stress is one of the leading causes of relapse, so there’s no better time than now to take action. Your first step is to figure out some sources of stress; try keeping a journal. Next, test out some relaxation techniques to calm anxiety and relieve tension. Some ideas: exercise, meditation, yoga, massage.
•  Dig up a long-overdue apology. A heartfelt apology can help reduce guilt and internal discomfort and regrow a damaged relationship with a loved one.
• Release your grip on a grudge. Along the same lines, forgiving yourself or someone else can help free up emotional energy so you can focus on more positive aspects of your life. Sure, it’s normal to experience emotions like anger and hurt, but allowing these feelings to fill up your heart will hurt you and your recovery.
• Sweep away self-criticism. This will definitely take some practice, but you can do it. In fact, uttering phrases like “I can do this” or “I’m doing my best,” is a great first step. Another important part is making an effort to recognize that you will make mistakes and that it's okay as long as you learn from them and move onward and upward.

Continual Self-Growth at Complete Harmony
Our team of credentialed clinicians can help you explore your own recovery journey while learning to heal relationships and build a sober social network. For more information about our cutting edge treatments, call today: 866-930-4673.

Tips for Taking Charge of Your Mental Health

As we come to the end of Mental Illness Awareness Week, which takes place the first week of October to raise awareness and end stigma surrounding mental illness, we’re reminded of the importance of carving out time each day to care for our mental health. 

Addiction recovery in itself is overwhelming and can seem impossible if you’re struggling with a dual diagnosis of substance use disorder and mental illness. The following tips, adopted from the National Alliance on Mental Illness, can help you or someone you love find emotional balance as you weather the ups and downs of recovery.

• Set aside time for yourself. Whether you read a book, go for a walk or get a massage, scheduling some “me” time into your day can help safeguard your mental health.
• Identify your triggers. Ask yourself what things/situations make you feel anxious or agitated and then figure out ways to avoid or cope when possible. 
• Manage your time. Time management is a crucial skill for recovery and good mental health. By prioritizing your activities and making schedules, you can avoid feeling overwhelmed by everyday tasks and deadlines.
• Get active: A recent landmark study found that just one hour of exercise can fend off depression. Whether you bike, jog or swim, the trick is to find what motivates you and then exercise will never feel like “working out,” notes the NAMI.
• Eat right. People who eat a nutrient-dense diet have been found to be happier, according to NAMI. This means making an effort load up on fruits, vegetable, whole grains, low-fat dairy, lean meats, poultry, fish, eggs, beans and nuts; limit fats and sugars; and drink plenty of water.
• Prioritize sleep. Troubled sleep and poor mental health can turn into a vicious cycle, says the NAMI. For instance, someone with an anxiety disorder may feel too anxious to sleep and this could leave them frazzled the next day and increase levels of anxiety. 
• Practice relaxation. Try deep breathing, yoga or meditation — whatever helps you step away from tension, quiet the mind and focus on the now.

Holistic Treatment for Dual Diagnosis

Complete Harmony is a CARF-accredited facility offering integrated therapeutic, holistic and medical support for clients dealing with co-existing addiction and mental illness. Our team of therapists and practitioners creates personalized treatment plans for substance abuse and mental health management, and our experience with mental illness is broad and deep. To learn more, call today: 866-930-4673.

9 Eating Habits for Better Mental Health

More and more research is finding a link between food and your mood. In fact, studies even note that an unhealthy diet can lead to greater anxiety and depression. Rachel Kelly, author of The Happy Kitchen: Good Mood Food, and nutritional therapist Alice Macintosh, joined forces and took the concept of eating for your mood even further. They worked to devise a list of “golden rules” or dietary behaviors to follow for optimal mental health. Here’s a summary of the list, which was published in ABC Health & Wellbeing:

• Eat mostly plants. Veggies and legumes are loaded with brain-boosting nutrients and fiber.
• Cook with plenty of herbs and spices. Particularly turmeric and saffron — “the rules aren't called ‘golden’ for nothing,” note the authors.
• Go nuts: Nuts have been found to help with your mood.
• Eat for your gut. Many experts refer to the stomach as the "second brain." This is because of the relationship between the brain, central nervous system and "good" bacteria in the gut, which has been linked to mental health.    
• Become friends with healthy fats: Healthy fats, like omega-3s, have been study-proven to have a positive influence on parts of the brain linked to depression.
• Pay attention to protein: Focus on good proteins like fish and lean meat and avoid highly processed meat products, which are tied to poor mental health.
• Say no to sweeteners and additives: Again, the key is to avoid highly processed food.
• Eat a varied diet. The authors noted that the average diet of our ancestors included about 150 ingredients, where as the average Western diet has around 20.
• Relax and enjoy. Pretty much every culture relies on food as part of their celebrations — and for good reason. Don't dismiss the health benefits of eating as a social and recreational activity.

Caring for Your Mental Health

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.

6 Ways to Boost Your Mental Health

Happy Mental Health Month, led by Mental Health America (MHA). This year’s theme is “Risky Business,” and the 100-plus year organization is hoping to educate people about habits and behaviors that increase the risk of developing or exacerbating mental illnesses, including risky sex, prescription drug misuse, internet addiction, excessive spending, marijuana use and troublesome exercise patterns.

If you’re healing from a past addiction to drugs or alcohol, taking the time to learn positive strategies to support your mental health is essential. If you don’t learn how to deal with stress, anxiety and depression in a positive way, you are at risk of relapsing and turning to drugs and alcohol to self-medicate.

So the next time you’re feeling blue or overwhelmed with life, consider trying one or more of these tips from MHA: 

• Go off the grid. Shut-off that smart phone and spend time doing something fun with someone face-to-face. Have a cookout, go to a park, or play a game. People are 12 times more likely to feel happy on days that they spend six to seven hours with friends and family.
• Put on your creative cap. Try a new recipe or Pinterest project or write a poem or paint. Creative expression has been linked with higher overall well-being. 
• Show love to someone special in your life. Having close, quality relationships can increase your chances of a happy, healthy life.
• Soak up the joy. Being optimistic doesn't mean ignoring the uglier sides of life – but focusing on the positive as much as possible.
• Track gratitude and achievement. Start a journal and include three things you were grateful for and three things you were able to accomplish each day. 
• Work your strengths. Build your confidence by doing something you’re good at – and then tackle a tougher task. 

Find Happiness in Sobriety 

Have you been using drugs and alcohol to achieve fleeting moments of happiness? Are you seeking a more lasting, healthy sense of well-being? If so, the holistic therapies at Complete Harmony can show you the way to a more meaningful and satisfying life. Begin the journey to mindful sobriety by calling our caring, compassionate team at 866-930-4673 today!

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.

Are You Getting the Depression Treatment You Need?

A new study of 46,417 adults, which was published in JAMA Internal Medicine this week, found that the majority of people with clinical depression aren’t getting treatment. In fact, among the 8.4 percent of study participants who screened positive for depression, only 28.7 percent received any depression treatment at all. 

Researchers also discovered that many people getting treatment may not even need it: Only 29.9% of adults treated for depression actually screened positive for depression and 21.8% for serious psychological distress.

So what’s the solution? Researchers are urging general practitioners to be more vigilant about identifying symptoms of depression and referring patients to mental healthcare providers. 

Spotting the Signs of Depression
You can also play a vital role in protecting your mental health. Recognizing depression early and taking action is the best way to minimize the physical and emotional damage of depression. And it’s especially important if you’re struggling with depression and substance abuse disorder. 

Both, after all, still carry a stigma, which can prevent those who really need help from getting it. Studies also show that people with co-occurring disorders are less likely to comply with treatment, leading to more psychiatric hospitalizations, attempted suicides, and other complications. 

Here are some common depression symptoms to look for.

• Fatigue or lack of energy
• Insomnia
• Sleeping too much
• Changes in appetite or weight 
• Physical pain
• Memory problems
• Social withdrawal
• Unexplained sadness 
• Loss of interest in hobbies/activities

Getting Help for Depression and Addiction
For men and women struggling with mental illness and addictive tendencies, rehabilitation may seem like an impossible journey. Complete Harmony offers integrated therapeutic, holistic, and medical support for clients dealing with co-existing addiction and mental illness. Our experience with mental illness is broad and deep. For more info, call 866-930-4673.