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.

How to Find Everyday Happiness

If you’re in early recovery, you’ve likely heard of the concept of the “pink cloud,” or intense feelings of elation and happiness felt by many in early sobriety. While beginning a brand-new sober life may very well be the best feeling you had in years (and it should be) – you’ll likely also need to deal with some curve balls and negative emotions along the way. Recovery is hard work and you may feel tired, discouraged and deflated at times. 

To stay the sober path, it’s a good idea to have a few healthy strategies to overcome these high and lows. Learning to focus on the positive and find joy in each day will help you to find happiness in sobriety. Here's how. 

Seek opportunities to volunteer. Volunteering can certainly boost your mood – think about how great it feels to really make a difference and help someone else – and it can also help you meet like-minded friends. Some groups and places that need volunteers:

• Homeless shelters and soup kitchens
• Animal shelters
• Convalescent homes
• Charitable organizations (ie Salvation Army, Goodwill) 

Try something new. Maybe you’ve always wanted to learn another language or take a cooking class and you never had a chance to try it. Now is the time to gift yourself with the joy and confidence that comes with learning a new skill. 

Hang out with positive pals. Our recent blog, “Making Friends for Good Health,” outlined some of the numerous health benefits of having a few really good friends. But the real gems are those optimistic, upbeat pals that always seem to cheer you up, rally behind you and leave you feeling better about yourself.

Find your own fun. A playful spirit is a powerful recovery tool. Your new sober world is full of amazing experiences and possibilities to enjoy yourself and reconnect with others. Start with a few activities you used to enjoy as a kid – whether playing Frisbee in the park or heading to the movie theater.

Find Happiness in Sobriety 

Have you been using drugs and alcohol to achieve fleeting moments of happiness? Are you seeking a more lasting, healthy sense of well-being? If so, the holistic therapies at Complete Harmony can show you the way to a more meaningful and satisfying life. To learn more, call today: 866-930-4673.

Making Friends for Good Health

A new study shows that friendships become increasingly more important as we age—even more important than our familial relationships. 

“Keeping a few really good friends around can make a world of difference for our health and well-being. So it’s smart to invest in the friendships that make you happiest," said the study's author.

The right friendships are also crucial to your recovery. As you begin to build new healthy patterns in your life, it’s more important than ever to be intentional about your friendships and relationships. The goal, after all, is to try to surround yourself with people who are supportive and understanding of your recovery needs. These tips can help you get started. 

• Resist insecurity: It’s normal to worry about saying something stupid when meeting new people, but do your best to put your fears aside and focus on what you can do if, in fact, you do get tongue-tied.
• Practice: The more you socialize, the easier it will become. Plus, it will help remind you that you’re not the only person out there trying to make new friends. 
• Volunteer: Working alongside others in a group endeavor will allow you to make new acquaintances, which may very well turn into friendships.
• Take up a sport or hobby. Join a local running group or take a cooking or yoga class  -- the possibilities are endless. 
• Play host: Organize a few sober get-togethers and gatherings to get to know people better. 
• Be patient: Like anything worthwhile, making friends takes time. 

Continual Growth at Complete Harmony
Our team of credentialed clinicians helps you explore your own recovery journey while learning to heal relationships and build a sober social network. For more information about our cutting edge treatments, call today: 866-930-4673.

9 Eating Habits for Better Mental Health

More and more research is finding a link between food and your mood. In fact, studies even note that an unhealthy diet can lead to greater anxiety and depression. Rachel Kelly, author of The Happy Kitchen: Good Mood Food, and nutritional therapist Alice Macintosh, joined forces and took the concept of eating for your mood even further. They worked to devise a list of “golden rules” or dietary behaviors to follow for optimal mental health. Here’s a summary of the list, which was published in ABC Health & Wellbeing:

• Eat mostly plants. Veggies and legumes are loaded with brain-boosting nutrients and fiber.
• Cook with plenty of herbs and spices. Particularly turmeric and saffron — “the rules aren't called ‘golden’ for nothing,” note the authors.
• Go nuts: Nuts have been found to help with your mood.
• Eat for your gut. Many experts refer to the stomach as the "second brain." This is because of the relationship between the brain, central nervous system and "good" bacteria in the gut, which has been linked to mental health.    
• Become friends with healthy fats: Healthy fats, like omega-3s, have been study-proven to have a positive influence on parts of the brain linked to depression.
• Pay attention to protein: Focus on good proteins like fish and lean meat and avoid highly processed meat products, which are tied to poor mental health.
• Say no to sweeteners and additives: Again, the key is to avoid highly processed food.
• Eat a varied diet. The authors noted that the average diet of our ancestors included about 150 ingredients, where as the average Western diet has around 20.
• Relax and enjoy. Pretty much every culture relies on food as part of their celebrations — and for good reason. Don't dismiss the health benefits of eating as a social and recreational activity.

Caring for Your Mental Health

At Complete Harmony, we address the unique needs of our clients and give them the tools needed to sustain a healthy mind, body, and spirit during recovery and beyond. Learn more: 866-930-4673.

Say No to Salt and Yes to Spices

An important part of your long-term sobriety is learning how to eat a balanced diet – and the best way to do this is to cook for yourself. 

Even so, a lot of so-called healthy recipes rely on salt to add flavor. And too much sodium can up your risk of a variety of chronic conditions, including: 

• Heart attack
• Heart failure
• Stroke
• Kidney disease
• Osteoporosis
• Stomach cancer

Luckily, a little cooking creativity can help you cut back on sodium without sacrificing flavor – and you’ll likely reap some extra health benefits, too. Here are a few herbs and spices to always have in your kitchen:

• Basil: Add this robust and aromatic herb to fish, lean meat, stews, salads, soups and sauces.
  Health bonus: Contains powerful antioxidants called flavonoids that protect cells from damage.
• Mint: Adds bright freshness to pasta or chilled grain dishes like quinoa salad or couscous.
  Health bonus: Great source of vitamin C, which helps the body build important proteins that keep skin healthy and hair shiny.
• Cinnamon: This fragrant spice is perfect to sprinkle on fruits or in sauces or in breads and other baked goods.
  Health bonus: Most known for its ability to reduce the rise of blood sugar after a meal.
• Garlic: Best enjoyed fresh, this flavorful and aromatic bulb is the perfect addition to lean meat, fish, soups, vegetables, potatoes and sauces.
  Health bonus: Rich in the mineral selenium, which may help prevent heart disease and cancer
  
• Ginger: This unique sweet and spicy flavor can be used when searing any protein: fish, chicken, pork or beef.
  Health bonus: Aids digestion and eases nausea; decreases inflammation.
  
• Parsley: This nutritious herb can give meat, fish, salads, sauces and vegetables a vibrant taste.
  Health bonus: Good source of vitamin K, which helps blood clot and keeps your bones strong.
• Sage: These grayish green leaves give lean meat, fish, biscuits and veggies a savory flavor.
  Health bonus: May help enhance memory; reduce inflammation.
• Rosemary: This aromatic herb has evergreen-like leaves perfect for sauces, stuffing, potatoes and fish and lean meat dishes.
  Health bonus: Aids digestion; increases circulation.

Nutrition Planning at Complete Harmony
Helping clients plan healthful meals to enrich their body and mind is just one of the many features of our hybrid addiction treatment. By integrating conventional and holistic recovery approaches, we help restore balance to the whole person. To learn more, call: 866-930-4673.

A Good Reason to Get Up

You don't have to spend hours at the gym or have a vigorous sweat session to improve your mood and reduce depression, according to a new study published in the Journal of Health Psychology. Turns out that simply being up and about throughout the day can be healthier than sitting.

This is great news if you lead a mostly sedentary life – and, if you do, you’re not alone. Sitting down for meals, commuting, working, TV watching, sleeping – this can easily add up to as little as one hour per day off your feet! 

“We hope this research helps people realize the important public health message that simply going from doing no physical activity to performing some physical activity can improve their subjective well-being," said Gregory Panza, a graduate student in UConn's Department of Kinesiology and the study's lead author, in a statement. 

"What is even more promising for the physically inactive person is that they do not need to exercise vigorously to see these improvements," Panza continued. "Instead, our results indicate you will get the best 'bang for your buck' with light or moderate intensity physical activity."

Try one of these easy ways to add more movement to your day: 

• Walk faster. Whether you’re walking to your car or down the grocery isle, make an effort to pick up the pace. 
• Take the stairs. You’ve likely heard this advice before and for good reason: Climbing stairs for two minutes, five days a week provides the same calorie burn as a 36-minute walk, according to experts at Reader’s Digest. What’s more, a recent study showed that climbing the stairs can give you a midday boost more so than a cup of coffee. 
• Add walking to your lunch menu. Once you finish eating, get up and get going for a brief walk. Most of us don’t take the full 30 to 60 minutes allotted for lunch to eat. 
• Dance around your house. While you’re doing the dishes or waiting for dinner to cook, turn up the music and get shaking and shimmying. 
• Neaten up daily. Chores like dusting, doing laundry and vacuuming can add up to big activity points. 
• Turn TV time into a workout. Use those commercial breaks to get off of the sofa and do some jumping jacks or stretching.

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.

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.