Being Grateful on Thanksgiving and Beyond

Thanksgiving Day is the perfect time to practice gratitude as you gather with loved ones and give thanks for bounty, friendship, and love. However, you shouldn’t stop counting your blessings once the holiday comes to an end. 

In fact, giving thanks on a daily basis can be a powerful recovery tool with tremendous benefits to your physical, emotional, and mental health. We all have the ability to cultivate gratitude. Simply take a few moments to focus on all that you have – and how far you’ve come – rather than complaining about all of the things you think you deserve.   

Here are just a few of the many ways having “an attitude of gratitude” can help you and your journey toward sobriety.

You’ll sleep better: Just 15 minutes spent writing in a gratitude journal each night can result in better, longer sleep, according to a study in the journal Applied Psychology. 

You’ll have fewer toxic emotions. Having an attitude of gratitude has been study-proven to improve psychological health, reducing emotions ranging from resentment to regret. 

You’ll be more resilient. Recognizing all you have to be thankful for – even during the tough times of recovery – fosters resilience.

You’ll have fewer aches and pains. This is partly because grateful people have been found to take better care of their health, including exercising more and getting regular check-ups. 

You’ll expand your social circle. Acknowledging other people’s contributions, even with a simple thank you, can open doors to potential friendships.

You’ll better manage stress. A positive mental attitude has been shown to fend off stress and anxiety.

More Stress Management at Complete Harmony 

Stress heightens addictive tendencies and mental illness, and detox can make this process even worse. Our therapists and medical professionals facilitate healing through holistic symptom treatment, specialized group and individual therapy approaches, pharmacological management, and family support. To learn more, call 866-930-4673.

Make Your Plan to Stop Smoking Today

It’s the Great American Smokeout, an awareness day designed to help smokers kick their nicotine habit. According to the American Cancer Society (ACS), those who quit — even for one day — lower their cancer risk and take a key step toward a healthier life.

There’s no better time than today to add quitting smoking to your list of recovery to-dos. Here are some science-backed methods that may make it a bit easier – and, perhaps the best part, they are great lifestyle choices for sustaining long-term sobriety, too. 

• Pursue a new hobby or passion. According to a study in the journal PLOS ONE, participating in an exciting activity can activate the same reward system in the brain that's triggered by nicotine. And if you choose a self-expanding activity, such as puzzle-solving, games, or hobbies with one’s partner, you’ll further reduce cravings for nicotine.
• Get moving. Exercise can help decrease those “nic fits” by releasing the feel-good chemicals serotonin and dopamine in your brain. 
• Make time to meditate. Even if you’re not consciously trying to quit smoking, practicing mindfulness meditation has been shown to help smokers cut back. 
• Load up on fresh produce. Next time you crave a cigarette, grab a carrot stick or apple. The simple act of snacking on fruits and veggies has been shown to help promote a tobacco-free lifestyle, according to research from the University at Buffalo.

Meditation & Holistic Rehab Treatment 

As you pursue a lifestyle free of chemical substances, including cigarettes, you'll likely be faced with many events, places, and situations that trigger the desire to use. Taking a few moments to meditate at work, in the car, or before stressful situations can lead to more mindful decisions and more strength to remain sober and nicotine-free. To learn more about the addiction treatment at Complete Harmony, call today: 866-930-4673.

Running 101 for Recovery

Running is an inexpensive and powerful addition to your recovery plan and new, sober lifestyle. In addition to providing a healthy distraction, running can help you better manage stress and anxiety (common relapse triggers), improve sleep, boost self-confidence, and maintain a healthy weight. 

If you’re thinking about becoming a runner, these proven strategies will help you ease into it. 

Get your doctor’s clearance. Especially if you’ve been sedentary for more than a year, are overweight, or have a history of diabetes or high blood pressure, it’s best to consult your healthcare provider before embarking on a new exercise plan. 

Walk before you run. Slow and steady win the race when it comes to learning how to be a runner. Begin with purposeful walking (for half an hour or so), next combine walking and jogging until you slowly increase your jogging.

Invest in proper footwear. Visit an athletic store and consult with the staff on the best shoe for you. It should fit well and be designed for the impact of running.

Find a fitness partner. Inquire about a running club or group in your community, or pair up with your sponsor or someone whom you’ve befriended during recovery.  

Keep a fitness journal. This will help you stay motivated as you track your progress and gradually increase your distance or speed. Remember to celebrate your fitness goals along the way.

Listen to your body. Pushing yourself too hard or too quickly can lead to burnout and injuries. It takes time to build stamina and strength and improve your health and fitness levels.

Exercise to Support Your Sobriety 

At Complete Harmony, we know that fighting addiction is more than simply giving up drugs and alcohol. It’s about creating a new sober lifestyle that supports your health holistically. Our hybrid addiction recovery program offers exercise planning to strengthen your body during addiction recovery. To learn more, call: 866-930-4673.

Simple Steps for Soothing Self-Care

Some people say self-care is the foundation of addiction recovery. If you’ve completed rehab and/or an aftercare program, you’re likely familiar with the role self-care plays in your recovery and long-term sobriety.   

You may even know that self-care goes beyond just bathing, eating right, and exercising. It means nurturing your physical, emotional, mental, spiritual, and financial health. And it doesn’t have to be time-consuming or costly. 

Here are just a few self-care tips you can put into action today: 

• Snuggle up with your loved one.
• Sit down with a good book; perhaps one that inspires you to become a better person.
• Sip a warm cup of herbal tea.
• Begin your mornings with a few yoga poses to clear your mind and energize your body.
• Head outdoors and soak up the sun as you take a long, relaxing stroll.
• Sit in a bubble bath and tune out to your favorite tunes.
• Organize your desk and tackle one pile of paperwork or bills.
• Light a scented candle and get creative by coloring, drawing, painting, or writing poetry.
• Give yourself a facial or pedicure.
• Wake up early and watch the sunrise.
• Pop some popcorn and cue your favorite Netflix series.
• Pour yourself a tall glass of water infused with cucumber or lemon.
• Sit and focus on your breathing. Close your eyes and let go of your worries.
• Make a list of long-term recovery goals. 
• Jot down five things you’re grateful for. 
• Set the alarm a few minutes early and stay in bed and meditate.

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.

8 Surprising Facts About Depression

If you or someone you love is suffering from depression, you know all too well that the mental illness is far from black and white. In fact, depression is quite complicated and researchers are constantly learning more about its symptoms, treatment, and prevention. Here are some surprising facts to keep in mind. 

1. It’s a leading cause of disability. And it’s estimated to affect 350 million people, according to the World Health Organization. 

2. It can hurt – literally. While depression is a mental illness, it can impact your body too. In fact, headache, stomach problems, shortness of breath, and general physical tension can all be symptoms of depression, according to the National Institute of Mental Health (NIMH). Chronic pain can be another sign.

3. It may make you cranky. While feeling sad, empty, or hopeless are often hallmark symptoms of depression, persistent irritability can also be a sign. Shouting, losing your temper, or constantly being ticked off at your loved ones and the world around you are all red flags. One study sponsored by NIMH showed that people with signs of irritability had higher rates of co-occurring substance abuse.

4. It has different triggers. Depression can develop without any obvious cause, but it can also result from a trauma or stressful live event or if a close family member has been depressed

5. It’s more common in women. This is likely due to certain biological, hormonal, and social factors unique to females.

6. It’s linked to your gut. More and more research is pointing to the complicated relationship between the brain, the central nervous system, and the “good” bacteria in the gut, which could contribute to depression.

7. It eases with exercise. Being active is perhaps one of the best remedies when it comes to easing depression symptoms. And you don’t have to run a marathon; just walking 30 minutes per day can do wonders for your mood.

8. It often feeds a substance use disorder. About 20 percent of Americans with depression also have a substance use disorder (SUD), and about 20 percent of those with a SUD also have an anxiety or mood disorder, according to the Anxiety and Depression Association of America.

Are You Struggling With Depression and Addiction?

Co-occurring conditions like depression may exist prior to substance abuse, or develop as a side effect of drug and alcohol dependency. Using traditional and holistic therapies, Complete Harmony has a proven history of successfully addressing the secondary health challenges that complicate substance abuse. To learn more, call 866-930-4673.

New Instagram Tool Offers Mental Health Support

Social media can be a great space for support but it can also fan the flames of many mental health issues, including body image and eating disorders. In fact, despite efforts by Tumblr, Pinterest and Instagram, sites continue to crop up touting anorexia or bulimia – referring to these pathologies as “ana” and “mia,” for short. 

Instagram has taken great strides to combat this trend and even created an official policy that bans images or hashtags (like #thinspo, short for the pro-anorexia phrase “thinspiration”) promoting self-harm. Recently, the social media company took it a step further by creating a tool that addresses these cries for help. 

Developed in coordination with the National Eating Disorders Association and National Suicide Prevention Lifeline, the tool allows users to anonymously flag posts about self-harm or other mental health issues. The user who posted the troubling image will then receive this message: "Someone saw one of your posts and thinks you might be going through a difficult time. If you need support, we'd like to help." In addition, the user will be given options to contact a helpline, talk to a friend, or get tips. 

"We listen to mental health experts when they tell us that outreach from a loved one can make a real difference for those who may be in distress. At the same time, we understand friends and family often want to offer support but don't know how best to reach out," Instagram COO Marne Levine told Seventeen. 

"These tools are designed to let you know that you are surrounded by a community that cares about you, at a moment when you might most need that reminder."

Help for Eating Disorders and Addiction

If you or someone you love is battling a mental health issue and substance use disorder, Complete Harmony can help. To learn more about our dual-diagnosis treatment, call: 866-930-4673.

Are You Getting Enough Vitamin D?

Vitamin D, or the “sunshine vitamin,” plays a vital role in keeping your body healthy during recovery. In addition to boosting the feel-good hormone serotonin, vitamin D is crucial for your bones, skin, and mental health – and it may even help you fend off that pesky cold or flu this season. 

Unfortunately, if you’re in addiction recovery you may be deficient; drugs and alcohol interfere with your body’s ability to absorb vitamin D. Luckily, a visit to your healthcare provider and few lifestyle modifications can easily boost those levels.

How Can I Tell If I’m Vitamin-D Deficient?
A simple blood test can detect if your levels are low. Signs of a vitamin D deficiency include:
• Chronic ache in your bones
• A blue mood, or feeling depressed
• Muscle weakness
• Excessive sweating
• Daytime sleepiness
• Decreased endurance

How Much Vitamin D Do I Need? 
For most adults, general recommendations are as follows:
• 600 IU for those ages one to 70
• 800 IU for those 71 and older
• 1,000 IU for those with low levels; check with your healthcare provider first

What’s the Best Way to Boost My Vitamin D?
Your best bet: Head outdoors (without sunscreen) for 15 minutes per day and soak up some sunshine. You may also consider adding several vitamin-D rich or fortified foods into your diet, including:

• Swordfish 
• Salmon 
• Tuna 
• Sardines 
• Milk 
• Yogurt 
• Fortified milk, orange juice, bread, and cereals 
• Eggs (vitamin D is in the yolk) 
• Mushrooms 
• Beef liver 
• Swiss cheese 

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. .