4 Ways to Practice Gratitude

A daily dose of gratitude can do wonders for your recovery as well as for your overall mental and physical wellbeing. Studies have linked gratitude to a number of health benefits, including improved self-care, fewer toxic emotions, sounder sleep, stronger willpower, and increased self-esteem. 

People who are able to be thankful for what they have – rather than complain about all the things they think they deserve – not only handle stress better but they can also overcome trauma easier, according to researchers. 

If you attend an AA meeting, you may even hear the recovery slogan: “Have an attitude of gratitude.” The gist is that feeling grateful for your recovery will prevent you from relapsing. In other words, not taking your recovery for granted will ensure that sobriety remains something worth fighting for. 

Being Grateful Every Day
Like any worthy skill, having “an attitude of gratitude” takes a fair amount of practice. Here are four everyday tricks to get you started:  

1. Keep a gratitude journal. Try listing three things for which you are thankful and three people to whom you are grateful. 
2. Say “thank you” with thoughtfulness. The next time someone helps you, be sure to acknowledge the effort behind his or her actions as well as what the actions mean to you personally. This will help others feel more valued and you feel better about yourself and your life.
3. Designate a no-complain day. Pick one day of the week and vow not to complain on that day. Better still: Use this time to note the positive side of any negative thoughts. 
4. Perform a daily act of kindness. This can range from complimenting a friend to volunteering for an organization to writing a nice note to someone you haven’t seen in a while.

Holistic Relapse Strategies

Sustained sobriety requires long-term strategies for dealing with negative patterns, emotional duress, physical and psychological cravings, and poor self-esteem. Our holistic relapse prevention plans provide a firm foundation for lifelong sobriety. Call today: 866-930-4673.

10 Inspirational Quotes for Recovery

Addiction recovery is a long, hard road and we can all use a little inspiration and motivation at times. Sometimes a simple quote is all it takes to reset your negative thoughts, lift your spirits, and keep you on the recovery path. Inspiration quotes can also help you feel less isolated, as they’re great reminders that you’re not alone in your addiction battle. 

Here are a few of our favorites – some about addiction and others about hope and gratitude – all of which can  help you get out of a rut or reignite your fighting spirit. 

Go ahead and print out the ones you like best and tape them where you'll be sure to see them: on the fridge, your mirror, by your computer.

1. “I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavor.” –Henry David Thoreau
2. “He who has hope has everything.” –Arabian Proverb
3. “Forget past mistakes. Forget failures. Forget about everything except what you’re going to do now – and do it.” –William Durant
4. “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.” –Dr. Martin Luther King, Jr.
5. “We cannot, in a moment, get rid of habits of a lifetime.” –Mahatma Gandhi
6. “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” –Maria Robinson
7. “It’s difficult to believe in yourself because the idea of self is an artificial construction. You are, in fact, part of the glorious oneness of the universe. Everything beautiful in the world is within you.” –Russell Brand
8. “This is a wonderful day. I’ve never seen it before.” –Maya Angelou
9. “When I started counting my blessings, my whole life turned around.” –Willie Nelson
10. “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” –Zig Ziglar

Inspiring You to Stay Sober

Customizing care to your personal objectives, religious beliefs, and health considerations, the staff at Complete Harmony can help you stay motivated as you begin your journey toward sobriety. To find out more, call today: 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.

Are You Hooked on Caffeine?

Can’t seem to function without a daily fix of coffee – maybe even three cups (or more) to get through your day?

In the right doses, caffeine has a host of health benefits, including improving cognitive function, fatigue, mood, and athletic performance. But drink too much and you’ll likely be dealing with disrupted heart rhythms, jitters, anxiety, headaches, and insomnia – all which can be detrimental to your recovery success.

Perhaps the biggest danger with caffeine addiction is how little it takes to get hooked. If you abruptly cut out caffeine after drinking just 100 milligrams a day (five to eight ounces of coffee, two cans of diet soda, or two or three cups of tea) you’ll likely experience the following withdrawal symptoms:

• Headache
• Fatigue
• Irritability
• Depressed mood
• Nausea
• Muscle pain 

Caffeine withdrawal is even recognized in the current Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), the handbook of psychiatric disorders used by mental health professionals.

5 Ways to Kick Your Caffeine Habit

It’s a hard habit to break, but overcoming caffeine addiction is possible. Start with these simple strategies.

1. Establish your baseline for consumption. Count the number of caffeinated drinks you drink ordinarily – and then try to reduce that by two cups per week. 
2. Taper off slowly. Quitting cold turkey is tough, so you’re best bet is to start by replacing one of your cups of coffee or soda or tea (however you get your fix) with an alternative – say decaf or water. You can even mix half calf with half decaf to ease the transition. 

3. Load up on H2o. Consuming more water, whether it's hot or cold, can help keep your hands and mouth busy when you feel the urge to reach for another cup of Joe. Plus, staying hydrated will help minimize pesky withdrawal symptoms like low alertness and difficulty concentrating. 
4. Get moving. Exercise can rev your energy just as much (if not more) than caffeine. It also helps beat the fatigue and irritability you’ll likely experience when trying to cut back your consumption. 
5. Replace the ritual. Instead of waking up and b-lining it to the coffee maker, take some time to mediate or do a few yoga poses. These relaxation techniques will work double-duty: They’ll serve as a replacement activity and minimize the classical caffeine withdrawal symptoms of crankiness and lack of concentration. And they’ll do wonders for your recovery, too!

Healthy Living for Lasting Recovery
Have you beaten one addiction, only to find your life disrupted by a new compulsive behavior? At Complete Harmony, we utilize cutting-edge addiction treatment and holistic therapies to offer you the best chance for a lasting recovery. To learn more, call: 866-930-4673.

Meditate Your Way To a Better Recovery

Meditation, which has already been recognized as a means to reduce stress, blood pressure, and fatigue, is also an important part of an addiction recovery plan.

An integral part of Buddhist tradition, mindfulness meditation focuses on bringing your attention to the present moment — whether you’re cooking dinner or taking a shower. Having a heightened awareness of the here and now allows you to put aside thoughts of past and future.

It makes sense then that this type of meditation can help keep you more centered and motivated so you can focus on your present task at hand – to overcome your addiction and stay sober for the long haul. It has been shown to help with decision-making, impulse-control, and self care, among other recovery essentials.

How Mindfulness Helps Overcome Addiction
Here we take a closer look at how practicing mindfulness meditation can help your recovery:

Stress: You’ll learn to slow breathing, calm anxiety, and relieve tension – and better cope with the inevitable stressors that threaten sobriety.

Cravings: You’ll learn to respond to any cravings with awareness, not to react automatically.

Triggers: You’ll learn to better recognize any patterns in your behavior, including triggers for relapse. Mindfulness will also help you improve the part of your short-term memory responsible for managing information and controlling emotions.

Self-criticism and blame: You’ll learn how to practice nonjudgmental acceptance of moment-to-moment thoughts.

And, perhaps, the best part: Making meditation part of your recovery plan doesn’t require a huge time commitment — studies show that as little as 15 minutes per day has big health payoffs.

Holistic Addiction Treatment  
Complete Harmony offers an evidence-based blend of holistic modalities, alternative rehab approaches, and mindfulness practices. We customizing care to your personal objectives, religious beliefs, and health considerations, and help you achieve personal sobriety goals within the safe, beautiful confines of our seaside retreat. To learn more, call 866-930-4673.

Self-Care for Loved Ones of Addicts

If you’re a loved one of an addict, we don’t have to tell you that caring for a family member with substance abuse disorder is heartbreaking and exhausting. Addiction is a family disease – and it takes a toll on everyone involved.

We do, however, need to remind you that to best care for your loved one, you need to make time to care for yourself. This means getting proper sleep, eating well, exercising, managing stress, socializing, and continuing to experience joy in your life.

Practicing self-care isn’t selfish; it's a matter of survival!

4 Ways to Care for Yourself


1. Ease into the day your way. Set your alarm just 15 minutes earlier than usual, and use those extra minutes just for you. Cook up a healthy breakfast, write in a journal, meditate—whatever helps you set a positive tone for the day ahead. 
2. Get support. Consider seeking help from a therapist or join one of the many support groups (either in-person or online) for loved ones of addicts. This will remind you that you’re not alone; it can also give you some much-needed hope as you hear experiences and advice from other family members just like you. 
3. Allow yourself to have fun. Whether you enjoy gardening or going to the movies with your friends or grandkids, carve out some time for the things you enjoy most. Engaging in such simple pleasures is just what you need to relax and recharge right now. 
4. Learn to say “no.” Don’t do things for your loved one that he or she can (or should) be doing for herself. The key is to set boundaries about what you will and will not do to help the addict in your life. 

Detox and Rehab 
Is someone you love physically and psychologically addicted to drugs or alcohol? We’re here to help. Our staff at Complete Harmony has helped hundreds of patients detox and restore their whole body using holistic therapies. To learn more about our alternative rehab program, call 866-930-4673.

Protect Your Heart and Your Sobriety

Getting help for your addiction is perhaps the best thing you can do for your heart! Drugs and alcohol take a toll on this vital organ, causing cardiovascular problems ranging from abnormal heart rate and bacterial infections of the blood vessels to heart attack and stroke.

6 Heart-Smart Steps
Once you’re in recovery, you can continue to care for your ticker. And, perhaps, the best part: These heart-healthy habits do double-duty, helping your long-term sobriety and cardiovascular health.

1. Go fish. Just a few servings of fatty fish (salmon, herring, sardines, tuna) can reduce your risk of a heart attack. The omega-3s in this type of fish helps your mental health, too; these healthy fats help fend off depression. Not a fan of fish? Other heart-friendly superfoods include berries, nuts (walnuts, almonds, pecans), avocados, and cruciferous veggies (kale, broccoli, Brussels sprouts).
2. Eat the right fats. Trans fat (found in some processed and fried foods) and saturated fats can increase the amount of LDL (bad) cholesterol in your body — and this ups your risk of heart disease. Replace both trans and saturated fats in your diet with healthier unsaturated fats (mono- and polyunsaturated).
3. Stop smoking. With each puff, you’re putting your heart at risk. This is because nicotine releases a toxin that lowers the HDL (good) cholesterol in your body.
4. Get moving. Exercise boosts your HDL cholesterol, lowers your LDL cholesterol, and minimizes plaque build-up in your arteries — plus it helps keep stress in check. Build up to 30 minutes of aerobic exercise (jogging, cycling, hiking, playing tennis) most days of the week.
5. Prioritize sleep. A good night’s slumber isn’t a luxury, but a necessity for protecting both your heart and your sobriety. In fact, getting less than six hours per night can increase your risk of heart disease.
6. Make time for meditation. Meditation has long been associated with heart-healthy stress reduction, but it’s also been shown to improve LDL levels.

More on Meditation and Addiction

Many studies show that meditation has a notable impact on the brain’s self-control regions, making it an effective treatment for addiction recovery. Meditation is encouraged throughout your Complete Harmony residential stay. To learn more about our holistic addiction treatment, call 866-930-4673.