Feeling Overwhelmed? How to Stay Positive During the Coronavirus Outbreak

When you’re in addiction recovery, maintaining a positive attitude is essential. However, with the worldwide spread of the COVID-19 crisis, you might be feeling that goal slipping out of your reach somewhat. How can you keep your upbeat attitude when it seems like all the news lately has been negative, if not downright frightening? Here are some tips.

1. Limit Your Exposure to the News

It may seem like you’re being more responsible by staying informed and checking in with the day’s headlines frequently, but doing so is a surefire way to give you information overload. Since bad news travels faster than good news, especially online, refreshing your feed multiple times a day will create digital burnout and leave you feeling mentally exhausted. Instead, impose limits on when you allow yourself to look at social media or watch the news on TV. Choose one or two trusted outlets, and only check them during your allotted time slots.

2. Follow Negative Information With Something Cheery

As we learned from Mary Poppins, “A spoonful of sugar helps the medicine go down.” In other words, once you’ve caught up on the latest information about the spread of coronavirus, engage with something lighthearted to boost your mood, such as compilation videos of adorable baby animals.

3. Turn off the Alerts on Your Devices

If you have the settings on your phone, tablet or computer set to ping whenever there’s breaking news, try silencing your devices or disabling the alerts altogether. Many people find the sounds or vibrations coming from their phone nearly impossible to ignore, and will put everything aside to see what they’re about. To help you learn to focus more of your attention on individual tasks, disregard these stressful intrusions. The information will still be there for you when you’re ready to pick up your device again, and you’ll be amazed by how much better you feel when you’re not checking those notifications every few minutes.

4. Take Mental Health Breaks

Evidence increasingly suggests that taking regular mental health breaks can help improve your concentration and allow you to feel more present and engaged in your life. If your mind has been on overdrive lately due to the barrage of information about coronavirus, recognize that you might be feeling burned out, and take a break to de-stress. Whether that comes in the form of a brief meditation, a walk around the block or a series of yoga poses, whatever helps you clear your mind can benefit you.

5. Call a Friend or Family Member

In this time of self-quarantine, we probably all have people we haven’t seen for a few weeks. If you’re holed up at home and feeling lonely, reach out to say hello and see how everyone has been doing. They probably need a pick-me-up just as much as you do, and will appreciate your thoughtfulness. Meanwhile, it’s in your best interest to avoid the relapse trigger of loneliness.

Begin Your Recovery Journey at Complete Harmony

Are you looking for a holistic alternative to traditional drug and alcohol treatment programs? Reach out to us today for a confidential conversation with our admissions advisors.

How Spirituality Can Play a Role in Your Recovery

The idea of spirituality might make you envision New Age concepts like astrology, tarot cards, healing crystals or chakras. The reality, however, is that spirituality can be more accessible than you think. Essentially, it boils down to any practice that helps you find the meaning amid all the chaos of daily life.

Spirituality can be especially valuable for people in addiction recovery because of its ability to help you understand yourself, find greater meaning in life and make you feel a connection to the world at large.

What Is Spirituality?

Many people tend to conflate spirituality with religion. However, while spirituality is often a component of religious practices, it is not a belief system in and of itself. That means even skeptics and nonbelievers can find value in spirituality, and that there is no wrong way to incorporate spiritual practices into your life.

Another way in which your spirituality might differ from religion is that your definition of spirituality can and should be fluid and evolve throughout your life, whereas many people of faith do not deviate from or question their relationship with their god or higher power.

Anything that causes you to feel the interconnectedness of life and have a greater appreciation of your place in the universe can be a spiritual experience. For some, listening to a moving piece of music is profoundly spiritual, while others find solace in traditional worship services and prayer.

Benefits of Spirituality in Addiction Recovery

Substance misuse often makes people feel isolated from the people around them. In contrast, spiritual practices lead to feelings of connectedness. The result can be a sense of awe, gratitude and positivity. With regular spiritual reflection, you will gradually learn to become more compassionate, tolerant and generous toward other living beings.

Becoming a more spiritual person is also a worthy goal to work toward if you want to cultivate better overall mental wellness and peace of mind. You can respond more constructively to any anxiety and stress created by addiction and subsequent recovery.

Ways to Incorporate Spirituality in Addiction Recovery

Though spirituality takes many forms, here are some that can be particularly valuable for people trying to maintain their sobriety.

• Meditation: Meditation is a way to improve your mindfulness, equanimity and relaxation. While there are a vast array of meditation techniques, the most straightforward involves sitting still in a quiet place and focusing on your breath and any sensations you might be experiencing.
• Yoga: There is a close connection between yoga and meditation, because yoga also involves specific breathing techniques as you move through a fluid series of poses. The spiritual goal of yoga is to teach you how to quiet your mind and become more aware of your place in the world around you.
• Gratitude: The practice of gratitude helps you feel more positive and learn to live in the moment. You don’t have to add anything complicated to your routine. Merely taking a few moments out of each day to jot down notes about things you are thankful for can help you feel more connected to others and increase your sense of positivity.

Finding Serenity in Sobriety

It’s possible for you to go through addiction recovery and learn how to become more resilient along the way with tools learned through spirituality. At Complete Harmony, we can help you reclaim your physical, mental and emotional health with our non-12-step, holistic approach to rehab. Connect with us today to learn more.

New Strategies to Improve Your Mindfulness

If you made a New Year’s resolution to increase your awareness of the world around you through practices such as meditation, you might be wondering if there are any proven techniques available for doing so. Many of us go through our daily motions with a vague idea that we could improve our lives, but we don’t create strategies that outline the path for how we’ll get there. Instead of wandering aimlessly through life, set your intentions and become more mindful of how you spend your time each day in 2020. Here’s how.

1. Try a Digital Detox

As helpful as technology like your phone and tablet might be, these devices likely represent a significant source of distraction in your life. Think about how you behave when you’re waiting somewhere like a doctor’s office or hair salon. Do you find it’s easy to sit quietly and take in your surroundings, or is your first instinct to take out your phone and start scrolling through social media? If you’re like most people, your phone is your go-to.

One recent study found the average American checks their phone an astounding 52 times per day. And while you may be using some of your screen time to do productive things such as responding to emails or making a to-do list, you might then “reward” yourself by playing games or looking at your favorite celebrities’ Instagram pages. The technology in your life is a barrier between you and your ability to behave mindfully. Try gradually tapering off your usage, or consider designating specific times of day where you refrain from using your devices.

2. Don’t Try to Multitask

Many people view busyness as a point of pride. They wear their ability to juggle projects simultaneously as a badge of honor. However, while you might think you are being more productive when you try to switch gears between one task and another, multiple studies have shown this mindset is a myth. Shifting attention between projects does not allow you time to fully focus on anything. If your goal is to be more mindful in this new year, promise yourself to work on one thing at a time, being present at each step of the way.

3. Spend More Time in Nature

The world outside our doors is full of beauty in every season. Exposure to nature can help lower your stress levels and blood pressure. Even looking at pictures of a flourishing forest, blooming flowers or a flowing waterfall can have beneficial effects. Next time you feel stressed or anxious, head to a nearby park or hiking trail and do a walking meditation. Your mood will improve almost immediately as you ground yourself in the sights and sounds of nature.

4. Get a Pet

Pets are excellent for your mindfulness because their natural attitude toward life is to live in the moment – the same goal you are trying to achieve with the strategies outlined here. Pets provide a source of unconditional love and acceptance, and they don’t ask for much in return.

The act of gently stroking a dog or cat’s soft fur can be a meditative practice in and of itself, and doing so also helps boost the natural serotonin levels in your brain. Engaging with your pets can help calm you and reduce stress, which is essential if you’re trying to become more mindful.

Start Your Recovery Today

Complete Harmony is a holistic recovery center in sunny Southern California that provides an alternative to the traditional 12-step approach. With a combination of evidence-based treatment methods such as cognitive behavioral therapy and healing methods that include massage, yoga, meditation and acupuncture, we can create a customized wellness plan that helps balance your physical, mental, emotional and spiritual health. To speak one-on-one with a recovery advisor, reach out today.

5 Ways to Sneak Meditation Into Your Day

It’s hard to find a habit with more benefits than meditation. The practice creates a profound sense of self-awareness that can not only make you more mentally healthy and stable, but can also help you follow a lifestyle that improves the world around you.

For many people, the word “meditation” conjures an image of sitting still for hours at a time until they achieve a state of inner peace. This idea can turn some away from the practice because they believe it requires dedicating hours of time and effort every day.

The truth is, meditation is something you can do almost anywhere and anytime without having to rearrange your schedule or isolate yourself from the world. Here are five easy ways to sneak meditation into your daily life.

1. Greet the Day

One of the most straightforward ways to meditate is when you first wake up. Set your alarm five to 10 minutes earlier than usual. When your alarm goes off, sit up and take 10 deep, slow breaths. While you’re doing so, think of things, people or situations you’re grateful for, and linger on each item for a moment. This practice will help you start each day in a positive state of mind.

2. Mealtime Meditation

Before sitting down to a meal, take the opportunity to meditate. This practice is excellent for helping you feel thankful for what you have and improving your relationship with food. Either aloud or in your mind, say, “I’m thankful for this meal and for the nourishment it will provide my body.”

Then, take a moment to notice how your food looks and smells before you take your first bite. This practice is beneficial for helping you think about food in a new light, instead of mindlessly cramming meals into your mouth without noticing them.

3. Walking Meditation

Anytime you are walking for more than a few minutes, take the opportunity to do a walking meditation. This practice is an excellent way to live in the moment and contemplate the sensory experience you are having while you move.

Start by bringing your focus back to your breath. Then, shift your attention to how it feels to move your body through space. Finally, transfer your awareness to your surroundings. How does the sunlight feel on your face? Is there a breeze blowing through your hair? Can you hear birds chirping? What colors can you see? Notice all these small details.

4. Waiting Meditation

Use this meditation next time you’re waiting for something or someone. Instead of reflexively checking your phone or looking around for some other distraction, stop and take a few deep breaths. Again, check in with your body and see how you’re feeling. If you are holding tension anywhere, consciously release it.

Are there people around you? If so, how do they make you feel? You can learn a lot about yourself by observing how your surroundings affect your emotions.

5. Bedtime Meditation

Bedtime is one of the best times of day to sneak in a brief meditation session. As a bonus, this practice can help you fall asleep faster.

Start your nighttime meditation by writing down anything that’s on your mind, whether it’s a to-do list or a nagging worry that’s been following you around all day. Once you’ve gotten it all on paper, close your eyes and picture yourself placing these burdens under lock and key.

Mindfully take 10 deep breaths here, and tell yourself your worries are safe and they don’t have to follow you into sleep. This practice will help you enjoy a more restful night.

Achieve Balance at Complete Harmony

Complete Harmony provides a well-rounded alternative to traditional drug and alcohol rehabilitation. At our beautiful healing center in California, you can discover a new way of life without the burdens of addiction weighing you down. Learn more about our innovative treatment program, and reach out to our recovery advisors to start your recovery journey on the right foot.

Link Between Mindfulness and Emotional Regulation

Learning to be more mindful – or paying attention on purpose without judgement – has been found to be a vital tool in emotional control. This is because mindfulness can help prevent you from simply reacting without considering any consequences.

"Being aware of physical sensations, thoughts and emotions – both pleasant and unpleasant –can help us choose how to respond, rather than simply react," Dr. Timothy Riley, an assistant professor in the family and community medicine department at Penn State Health, said in a news release.

This is an especially helpful skill for people in recovery, who need to ride out cravings and gain greater control of negative emotions.

Riley offered an example of how mindfulness can help in an everyday situation: You see a cookie at Starbucks and want the cookie, he explained. Then you may become guilty for wanting the cookie. If you're mindful, however, you notice the cookie and are aware of your emotional response – and you can let it be without judgment, Riley added.

"It puts you in this observer stance where we can witness what is happening without getting wrapped up in it," he said. "It gives you a bit of space."

In other words, being mindful allows us to sit back and think whether or not it’s wise to buy the cookie and why we really want the cookie. Is it because of hunger or are you looking to fill another void? It also helps quell your inner child, who may feel like screaming, yelling, crying or throwing a fit because she can't have that cookie.

This might seem simple but being more mindful is something we all need to work on daily. Luckily, a little bit of practice goes a long way.

Helping You Become More Mindful in Recovery
Meditation is a great way to strengthen your mindfulness muscle so you’ll find it much easier to become present throughout the day. 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.

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.

Tips to Stay in the Present

In today’s busy world, it’s all too easy to get distracted from the present and what’s truly important – namely, your recovery. And while it’s pretty easy to be mindful for a few moments, it takes discipline to bring mindfulness into your every day. 

Luckily, a little training can help you build your mindfulness muscle. And once you develop the skill, you can make it a regular part of your daily journey toward sobriety. 

Here are few tips to help you stay in the present: 

Get familiar with your negative feelings. A big part of mindfulness is paying close attention to your thoughts and feelings without judging or trying to fix them. Take time to think about the feelings that tend to cloud your thinking and distract you from the present moment. You may even consider jotting them down so you can refer to the list as a reminder. For example, a few common recovery emotions you may be struggling with include:  

• Anxiety
• Regret
• Guilt
• Fear
• Loneliness

Question your thoughts constantly. You’ll need to flex your mindfulness muscle daily to keep it strong, so this means making an effort to always question (and then let go of) any negative thoughts – especially the ones that get in the way of a healthy recovery. 

Count your breaths. The simple act of focusing on your breath will help you focus on staying in the present. The next time you feel distracted, give it a try: Close your eyes and take a deep breath in for the count of four. Now,  exhale slowly for a count of four. 

Create visual reminders. Whether you tie a string around your finger, wear an elastic around your wrist or hang a few post-it notes in everyday places, visual reminders will help you snap back into the present moment. 

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