Dealing With Urges and Cravings

It’s pretty normal to battle urges and cravings during recovery – but that doesn’t mean that they have to win! The good news is that cravings and urgings do decrease in strength and frequency over time. In the meantime, here are a few proven strategies to help amp up your defenses and prevent relapse. 

• Delay and distract. When you get an urge or craving, the goal is to delay it, so it eventually passes. One way to do this is to find a healthy distraction. For example, you can go for a brisk walk, cue a funny YouTube video, run up and down the stairs, scroll social media, color in an adult coloring book. Start a running list of some possibilities – and have that list some place accessible when an urge or craving strikes. 
• Know your triggers. Is it a beer or wine commercial or song on the radio or driving past an old haunt? Make a list so you know your triggers and then do your best to avoid and escape them. Just the simple act of refocusing your mind away from your trigger can help lessen any cravings or urges. 
• Accept and understand. A big part of recovery is learning to accept discomfort – and this includes the way you feel when you get an urge or craving. Remind yourself that it’s normal and that it will pass and that the discomfort is a small price to pay for lasting sobriety. 

Relapse Prevention at Complete Harmony

Preventing relapse and ensuring lasting sobriety means creating long-term strategies to deal with urges, cravings, negative patterns, emotional duress, poor self-esteem and more. We help our clients change behaviors from the inside out with proven holistic treatment approaches to addiction. To learn more about our alternative relapse prevention program, call today: 866-930-4673.

How Exercise Can Help Fight Relapse

Unfortunately, relapse is all-too common when it comes to recovery from drugs and/or alcohol. This is partly due to the many triggers – or people, places or things – that are so hard to resist. Yet a new study shines light on another possible tool against relapse for people struggling with a substance use disorder: exercise.

While previous studies have shown a link between physical activity and reduced cravings, a recent mice study found that exercise may just strengthen a person’s resolve by altering the production of peptides in the brain. The findings were published in the journal ACS Omega.

Mice were given injections of cocaine and placed in a cage with unique flooring designed to mirror a drug using environment. The goal was to imprint these features into their memories. After four days, the mice were moved to special cages with running wheels for 30 days.

The mice who jumped on the wheels had lower levels of brain peptides related to myelin, a substance thought to help fix memories in place and, when re-exposed to the cocaine-associated environment, they showed a reduced preference for the cocaine-associated environment compared with sedentary mice. Researchers also found lower levels of actin in the mice that exercised. This is important because actin is involved in learning and memory and drug-seeking behaviors in those with substance use disorders, according to researchers.

The takeaway: “Regular exercise can be helpful with self-care, which can assist someone with an overall goal of wellness,” Costa Provis, a licensed psychotherapist who works with clients in recovery from drug and alcohol, told reporters. However, exercise is not a cure-all, Provis cautioned. A better plan would be to combine exercise with other proven relapse prevention strategies and coping techniques.

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.

Self-Care Rituals for Recovery

Certainly this isn’t the first (or last) time we’ll talk about the importance of self-care. You likely know by now that self-care is crucial for your recovery and lasting sobriety – and that it goes well beyond good hygiene, diet and exercise. 

Practicing self-care means carving out time each day to nurture your whole self – mind, body and spirit.  There are so many self-care rituals out there – from dry brushing to detoxing – but which ones will really work to enhance your recovery? Here are a few proven strategies to try today: 

• Stop and smell the roses. Whether literally or figuratively, taking time to slow down and smell the roses has multiple mental health benefits. You'll learn to live in the moment and appreciate your surroundings and, if you practice this outdoors, you'll reap the anxiety-busting benefits of nature, too. 
• Make the most of your mornings. Whether you take a morning walk or sip green tea and jot down your goals for the day, carving out some “you time” in the a.m. can help set the tone for a great day in recovery. 
• Practice spirituality. Spiritual practices like prayer or meditation can play a big role in recovery. Some perks: less anxiety, more optimism, fewer cravings and relapses. 
• Start a daily journal. Journaling is a simple and super powerful self-care ritual – and there’s really no right or wrong way to do it. Write down what you’re grateful for or the worst part of your day or some inspirational quotes – just get your thoughts flowing and down on paper. 

A Healthier Lifestyle With Deeper Purpose

At Complete Harmony, our holistic relapse prevention plans provide the tools you or someone you love needs for lifelong sobriety. After recovery, our staff encourages you to continue holistic therapies and find groups and community resources that support your commitment to sobriety. To learn more, call 866-930-4673.

Practicing Anti-Drug/Drink Activities

A big part of staying sober and avoiding relapse is gaining a sense of control over your cravings. To help switch your focus away from drugs or alcohol, addiction experts advise creating a list of “anti-drug” and/or “anti-drink” activities. These simple actions are meant to serve as healthy distractions and to fill your time by giving you positive things to do.

According to the Substance Abuse and Mental Health Services Administration (SAMHSA), the people who are most successful at staying sober do two anti-drugs/ drinks in particular: go to counseling and join a self-help group. 

Here are a few more suggestions from SAMHSA that might work for you:

• Chew gum when you crave a drug or drink.
• Call your self-help group sponsor or a friend instead of going to places where you might use. 
• Watch movies.
• Shoot some baskets with friends.
• Read an inspirational book.
• Keep pictures of your children in your pocket as motivation to stay away from alcohol and drugs. 
• Join a faith organization that supports recovery. 
• Find a volunteer position that keeps you busy and away from others who use. 
• Pray or meditate.
• Practice mindfulness.

Take this list of ideas and add a few of your own. The more anti-drugs/anti-drinks you have the better, notes SAMHSA. Consider brainstorming with your addiction counselor or peers to come up with activities that align with your personal interests and individual recovery goals. 

Relapse Prevention at Complete Harmony

To prevent relapse and ensure long-term sobriety, it’s crucial to have long-term strategies for dealing with physical and psychological cravings, negative patterns, emotional duress, poor self-esteem and more. Our holistic approach to recovery helps clients change behaviors from the inside out; rather than just putting a bandage on addictive tendencies. To learn more about our alternative relapse prevention program, call today: 866-930-4673.

Relaxation Through Breathing

A big part of a successful recovery is having relaxation strategies that you can quickly turn to when you feel stressed or overwhelmed or to combat cravings or triggers. Deep breathing is a great go-to technique that you can do anytime, anywhere. And it’s been study-proven to have a host of benefits, including less anxiety and depression, more energy, improved sleep and better decision-making.

Learning to breathe deeply isn’t hard, but it does take a bit of practice. You can start with this breathing exercise recommended by the Substance Abuse and Mental Health Services Administration:  

• Find a comfortable position in your chair. Close your eyes or gaze down at the floor. Take a few moments to settle yourself and sit quietly. 
• Deeply relax all your muscles. Begin with your feet, moving upward to your head. Let go of any tension you might have in your legs, stomach, hands and arms, shoulders, neck and face. 
• Become aware of your breathing. Pay attention to your breath as it enters and leaves your body. 
• Take a deep breath. Notice your lungs and chest expanding. Now slowly exhale through your nose. As you breathe out, say the word, "one" silently to yourself. 
• Again, take a deep breath. Fill your lungs and your chest. Notice how much air you can take in. Hold it for a second. Now release it and exhale slowly. 
• Inhale slowly and fully one more time. Hold it for a second, and release.
• Continue breathing in this way for another couple of minutes.
• With each inhalation and exhalation, you should feel your body becoming more and more relaxed. Use your breathing to wash away any remaining tension. 
• When you feel ready, open your eyes and ask yourself: How was that? Did you notice any new sensations while you were breathing? How do you feel now?

Relapse Prevention at Complete Harmony

Personal growth and 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. 

Developing a Wellness Toolbox

A pretty simple yet powerful part of preventing relapse is developing a wellness toolbox, or list of things you can turn to help pick yourself up when you’re having a particularly hard time, according to the experts at The Substance Abuse and Mental Health Services Administration (SAMHSA). The great part of creating a toolbox as part of your recovery plan is that it can grow, change and develop depending on your stage of recovery. 

Start by taking note of what makes you feel good throughout the day – whether a healthy breakfast or midday mantra. Or, ask friends, family members and counselors for some ideas or suggestions. The key is to write down everything – from easy strategies like taking a deep breath to more planned activities like getting a massage. 

Here are a few suggestions to get you started, according to SAMHSA. 

• Eat three well-rounded meals a day or six smaller meals to fend off cravings.
• Drink plenty of water (aim for eight 8-ounce glasses).
• Stick to a regular sleep/wake schedule (even on weekends).
• Take time to do something you enjoy or a favorite hobby. Some ideas: Do a puzzle, knit, color, cook.
• Escape in a healthy way by watching a favorite movie or Netflix series or get lost in a good book.
• Do a relaxation exercise, like deep breathing, stretching, meditation, or yoga.
• Write in a journal.
• Call an encouraging friend or family member.

Relapse Prevention at Complete Harmony

To prevent relapse and ensure long-term sobriety it’s crucial to have long-term strategies for dealing with physical and psychological cravings, negative patterns, emotional duress, poor self-esteem and more. Our holistic approach to recovery helps clients change behaviors from the inside out; rather than just putting a bandage on addictive tendencies. To learn more about our alternative relapse prevention program, call today: 866-930-4673.

New Study on Drug Craving

New research sheds light on how craving works in the brain, according to a new article published in JAMA Psychiatry. Scientists at the Center for BrainHealth at The University of Texas at Dallas are the first to propose a model that focuses on the intense, urgent feeling of needing or wanting drugs. 

"Craving is considered one of the strongest predictors of relapse," said Dr. Xiaosi Gu, who runs the Computational Psychiatry Unit at the Center for BrainHealth, in a statement. "Even after an individual has broken the cycle of compulsive drug taking, craving can still persist. Although current treatment can handle a lot of the behavioral aspects of addiction, especially physical symptoms, craving is difficult to treat because it is a subject state ... We aim, with this new framework, to begin to separate craving from reward- or drug-seeking behavior."

Dr. Gu, along with Dr. Francesca Filbey and Bert Moore Chair, are collaborating to identify which regions of the brain encode craving and to lay the groundwork for quantifying craving, its effects and ways to target treatments to counteract it. Of course, time will tell how this research can impact treatment for alcohol and substance abuse disorders as well as binge-eating disorders.  

3 Ways to Fight Craving

• Change your surroundings. Go for a walk, bike ride or drive. The goal is to change your surroundings to eliminate any triggers, including sights, sounds and smells.
• Seek support. Call a family member, trusted friend or sponsor to help you calm down and ride out the craving.
• Engage in a “clean” activity. Watch a funny movie, do a puzzle, play a video game or try a new Pinterest project.

Relapse Prevention at Complete Harmony
Many things trigger relapse, including events, places and negative relationships. Our relapse prevention and aftercare planning offers holistic relapse strategies to empower you or someone you love to slowly eliminate the dangerous urge to self-medicate. To learn more about our holistic treatment facility and programs, call: 866-930-4673.

5 Ways to Fight Back Against FOMO

The Fear of Missing Out, or “FOMO,” is dangerous for people in recovery. Defined by Google as “anxiety that an exciting or interesting event may currently be happening elsewhere, often aroused by posts seen on a social media website,” this phenomenon has become more and more common amid the never-ending social network posts and apps to check. But FOMO can happen offline, too. For example, if you start thinking about that party your old drinking buddies are at right now.  

FOMO can make you feel sad, lonely, anxious, or envious — and it can trigger thoughts about using again. It can also cause you to obsessively check your social media feeds, which can increase your risk of anxiety and depression, according a new study from the University of Pittsburgh Center for Research on Media, Technology and Health. 

Try these steps to spend more time enjoying the now and less time feeling a Fear of Missing Out:

1. Start a journal. And keep track of all of things you have or have yet to achieve. This will help you feel more thankful and less envious of others. 
2. Don’t compare yourself to others. Social media makes everyone’s life seem perfect, right? Remind yourself that everyone has personal hurdles and obstacles and that fun Facebook posts or Instagram photos don’t equate a happy and fulfilled life. 
3. Be patient with yourself. It’s okay if it’s too early in your recovery to attend social events or start-up a relationship or complete that marathon. Set small goals and realistic expectations to avoid feelings of shame or self-doubt. 
4. Slow the mind. Practice mindfulness meditation in order to be more present and to slow down and enjoy the everyday moments. This will help you more fully appreciate your friends, family and activities and prevent you from chasing the next “thrill” or event. 
5. Get moving. Physical health is crucial for good mental health. Whether you go for an invigorating walk or hike, exercise can help you boost your feel-good endorphins so you’re less anxious or depressed about the things you may be missing out on. 

Relapse Prevention at Complete Harmony

At Complete Harmony, our holistic relapse prevention plans provide the tools that you or someone you love needs for lifelong sobriety. After recovery, our staff encourages you to continue holistic therapies and find groups and community resources that support your commitment to sobriety. To learn more, call 866-930-4673.

The Power of Saying “No”

Do you find yourself trying to fill every gap in your recovery schedule with an activity, volunteer opportunity, or social engagement?

While keeping busy is important – especially in early recovery when you’re trying to fill the void left by your addiction – it’s also critical to give yourself time to heal and re-prioritize your life.

The key is to strike a healthy balance – and that will mean being intentional about your commitments and learning to say “no.” Don’t feel guilty about turning down invitations; part of your recovery journey is getting to know what brings you joy and relaxation and what causes stress and drains your reserves.

Learning to say “no” will also help when trying to determine healthy relationships. Now is the time to choose friends and loved ones carefully. This way, you surround yourself with people who support and encourage you – not those who urge you to give in and give up.

We know that saying “no” is never easy – but it is a powerful recovery tool. In the words of singer-actor-investor Jared Leto: “With the power of no comes focus and engagement." And being able to focus on your recovery is vital for lasting sobriety and long-term health!

Four Easy Ways to Say No 

Here are a few explanations/workarounds you may want to give a whirl:

• “I can’t this time.” 
• “Sorry — not today.” 
• “That doesn’t work for me right now — but I’ll get back to you if something changes.” 
• “Thanks for thinking of me, but I need to focus on my recovery now.

Saying Yes to Relapse Prevention
From identifying high-risk situations to learning mindfulness techniques that center you, our relapse prevention and aftercare planning at Complete Harmony will empower you and slowly eliminate the dangerous urge to self-medicate. Call today: 866-930-4673.