Stress Awareness Month: Finding Inner Peace

Stress Awareness Month has been held every April since 1992 – and for good reason. Chronic stress can take a major toll on your physical and emotional health. Plus, it’s one of the biggest risk factors for relapse, Here’s a look at some of the long-term side effects.

• Mental health: depression, anxiety and personality disorders 
• Heart health: Cardiovascular disease, heart disease, high blood pressure, abnormal heart rhythms, heart attacks and stroke 
• Obesity and other eating disorders 
• Menstrual problems 
• Sexual dysfunction 
• Skin and hair problems: acne, psoriasis, and eczema and permanent hair loss
• Gastrointestinal problems: GERD, gastritis, ulcerative colitis and irritable colon 

Focus on Inner Peace to Fend Off Stress

Some experts say that a stubborn focus on your inner peace is the perfect antidote for stress. When you focus on your inner calm, you protect yourself from the stress around you. Stress is like a contagious virus that spreads from person to person. Inner peace helps you create harmony with yourself and the world around you – and it keeps you emotionally balanced so stress doesn’t interfere with your goal of lasting sobriety.

Like most things in recovery, learning to be at peace with yourself will require practice and patience; it won’t happen overnight. It will take some time and effort to forgive yourself for past, poor decisions or choices and to embrace who you are and how far you’ve come in your new sober life.

4 Steps for Finding Inner Peace

Consider incorporating the following steps in your recovery to find inner peace:

1. Seek out moments of silence. When was the last time you just unplugged – no smartphones, no laptops, no television – and just spent time with you and your thoughts? Whether you sit still on your couch or take a peaceful nature walk, carving out time for quiet reflection is a great way to look inward and discover who you are and what you need to feel calm and happy.
2. Make meditation a priority. The great thing about meditation is that it teaches you to notice your thoughts and accept them without passing judgment – and this, in turn, helps to generate inner peace. The peaceful practice of meditation can also enable you to find deeper calm as you release any built-up emotional tension.
3. Say goodbye to regret. Unfortunately, a lot of people in recovery struggle with the toxic emotion of regret. Yet holding onto your pasts mistakes will hold you back from forgiving yourself and finding inner peace. Try talking yourself out of any negative self-talk that perpetuates regret. For example, tell yourself “I’m taking steps to change or "I made mistakes but I can also make amends.”
4. Keep a journal. A great way to get back to who you really are is to write down and reflect on your feelings. Journaling is a safe and sacred way to connect with your inner dialogue and spirit. Make a habit of jotting down and reflecting on your feelings – for many, this process alone can be meditative.

Holistic Therapies for Recovery & Stress Management

Complete Harmony offers the ideal setting and programming to help you tap into your inner peace, keep stress at bay and heal your physical, mental and spiritual well-being. Our model for hybrid addiction treatment includes holistic therapies like massage, meditation and yoga. To learn more, call today: 866-930-4673.

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.

Lowering Stress to Fight Relapse

Many addiction experts cite stress as the leading cause of relapse. Think about it: The more stress you’re under, the more likely you’ll feel the desire to escape by turning to drugs or alcohol. It makes sense then that learning new, healthy ways to handle stress is a crucial part of your long-term recovery plan. 

So you can’t escape stress, but you can learn your individual triggers as well as how to take steps to lower stress and stay calm. These tips can help you get started:  

• Practice self-care. Caring for your body by getting rest, exercising, and eating properly, is an often-overlooked way to manage stress. Getting regular exercise, for instance, can increase mood-boosting endorphins and eating a proper diet can keep your body strong so you’re better equipped to handle stress. Self-care also means minding your mental health. Take time to distress and quiet your mind by practicing relaxation techniques like meditation or deep breathing – and seek help for any emotional issues that are interfering with day-to-day living.
• Surround yourself with positive people. During recovery, it’s okay – even encouraged – to be picky about who you spend your time with. Positive, healthy people will help boost your mood and strengthen your resolve against stress.  
• Work on your communicate skills. Whether you’re dealing with a store clerk or close family member, learning to communicate your needs (and listen to theirs) will help prevent conflict and eliminate unnecessary irritations caused by miscommunication. 
• Take “me” time. It’s okay to take a break from the daily stressors of life and focus on you. Part of your recovery plan should include sober fun, creativity and/or any stress-lowering activity that can serve as a healthy escape. A few ideas: exercise, playing music, coloring, cooking, reading.

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. 

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.