Link Between Addiction and Perfectionism

While living a life of addiction is far from perfect, there’s a strong link between perfectionism and addiction. For many, perfectionism may have even played a role in drinking or drug use in the first place. 

For instance, you may have notoriously set unattainable goals for yourself and turned to drugs or alcohol to mask feelings of failure or self-criticism. Or, you may have used these substances to simply escape or take yourself out of your perfectionism. 

Perfectionism, defined as a propensity for being displeased with anything that’s not perfect or does not meet extremely high standards, can certainly take a toll on your psyche. People who are so-called perfectionists typically share the following character traits: 

• Have an inner need to strive for flawlessness.
• Set excessively high performance standards for themselves.
• Act overly critical of their performance on tasks.
• Are concerned about the appraisals of other people.

For those in recovery, perfectionism can also prevent you from getting proper treatment and/or doing the hard work required of life-long sobriety. Here’s a look why: 

• Perfectionists may think they play by different rules than others, so for example, they don’t need help or they can handle just one drink.
• Perfectionists expect to get it right the first time around. This leaves little room for the learning process of rehab and can easily lead to impatience with the recovery process. What’s more, this type of thinking can make it that much harder to recover from any slip-ups along the way. 
• Perfectionists are just as tough on others as they are on themselves. The result: isolation loneliness and mistrust. 

Help for Perfectionism and Addiction
Don’t let perfectionism get in the way of your lasting sobriety. At Complete Harmony, it’s our goal to provide clients with the tools and strategies needed for early recovery and beyond. To learn more about our cutting edge treatments, call today: 866-930-4673.

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Learning to Say No to Stay Sober

A big part of staying sober is learning how to say no – no to drugs, no to just one drink, no to that date with a person you know isn’t right for you, no to that party that might serve as a trigger – and the list can go on and on. You might also need to exercise the power of no when it comes to work, family and social commitments – so you don’t burnout or overtax yourself.

We’ve talked in the past about the power of saying “no.” To recap: It can help you to identify what brings you joy and relaxation and what causes stress and drains your reserves during recovery. It can help you choose your friends and supports and, perhaps most importantly, it can help you focus on your recovery.

Saying no doesn’t mean that you're being rude, selfish, or unkind – but it does mean that you’re choosing to put yourself and recovery first. And, right now, that’s an important goal for sobriety. 

Hints for Saying No

Tiny Buddha.com recently published an article with some helpful hints for saying “no” – here we take a look at some of their best tips: 

• Be direct but polite. For example, say: “No, I can’t. But thanks for asking.” 
• Don’t feel the need to apologize or give multiple excuses.
• Don’t lie. Lying is never encouraged and it can lead to guilt.
• Remember this: It’s better to say no now than to feel resentful later.
• Practice saying no. Imagine a scenario and then practice saying no either by yourself or with a friend. 
• Remind yourself that your self-worth does not depend on how much you do for other people.

And, it’s worth repeating, now is the time to focus on your health, recovery and lasting sobriety.

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

Tips for Taking Charge of Your Mental Health

As we come to the end of Mental Illness Awareness Week, which takes place the first week of October to raise awareness and end stigma surrounding mental illness, we’re reminded of the importance of carving out time each day to care for our mental health. 

Addiction recovery in itself is overwhelming and can seem impossible if you’re struggling with a dual diagnosis of substance use disorder and mental illness. The following tips, adopted from the National Alliance on Mental Illness, can help you or someone you love find emotional balance as you weather the ups and downs of recovery.

• Set aside time for yourself. Whether you read a book, go for a walk or get a massage, scheduling some “me” time into your day can help safeguard your mental health.
• Identify your triggers. Ask yourself what things/situations make you feel anxious or agitated and then figure out ways to avoid or cope when possible. 
• Manage your time. Time management is a crucial skill for recovery and good mental health. By prioritizing your activities and making schedules, you can avoid feeling overwhelmed by everyday tasks and deadlines.
• Get active: A recent landmark study found that just one hour of exercise can fend off depression. Whether you bike, jog or swim, the trick is to find what motivates you and then exercise will never feel like “working out,” notes the NAMI.
• Eat right. People who eat a nutrient-dense diet have been found to be happier, according to NAMI. This means making an effort load up on fruits, vegetable, whole grains, low-fat dairy, lean meats, poultry, fish, eggs, beans and nuts; limit fats and sugars; and drink plenty of water.
• Prioritize sleep. Troubled sleep and poor mental health can turn into a vicious cycle, says the NAMI. For instance, someone with an anxiety disorder may feel too anxious to sleep and this could leave them frazzled the next day and increase levels of anxiety. 
• Practice relaxation. Try deep breathing, yoga or meditation — whatever helps you step away from tension, quiet the mind and focus on the now.

Holistic Treatment for Dual Diagnosis

Complete Harmony is a CARF-accredited facility offering integrated therapeutic, holistic and medical support for clients dealing with co-existing addiction and mental illness. Our team of therapists and practitioners creates personalized treatment plans for substance abuse and mental health management, and our experience with mental illness is broad and deep. To learn more, 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. 

Recognizing Small Victories in Recovery

Did you go out to dinner with friends and order water? Did you take a different route to avoid a bar you used to frequent? Did you take time to journal or meditate today? Did you get out of bed on a bad day? Whether you’ve been in recovery for one day, one week or one year, all of these seemingly small victories add up.  

Addiction recovery takes work, persistence, continual learning and motivation – and celebrating your successes (no matter how small) along the way can empower you to keep the positive momentum going. Of course, your first step is to acknowledge your progress. Keeping a journey is a great way to track your recovery wins. Then, how you celebrate your victories is up to you! Just be sure that you do so in a healthy and sober way. 

Here are a few ideas: 

• Write down small wins on a piece of paper and drop them in a mason jar. This way you can revisit these victories anytime you need motivation or encouragement. 
• Keep a recovery win journal and writing down daily wins that have helped with your recovery.
• Give yourself the gift of time. Allow yourself an hour to focus on something you always put off, without feeling guilty. 
• Pack a picnic and head to the park or go for a long hike.
• Pamper yourself. Take a bubble bath or give yourself a facial.
• Arrange a movie night or afternoon in the park with someone who has supported you and your recovery.
• Try a new hobby, like learning to play an instrument or taking art classes.
• Visit a new place.
• Join a local recovery event.
• Give back to your recovery community by volunteering or simply sharing your story with others.

Begin SMART Recovery at Complete Harmony

An effective alternative to 12-step programs, SMART Recovery® teaches self-empowering addiction recovery. Clients learn to make self-directed change in order to replace destructive decisions with healthy ones. To learn more, call today: 866-930-4673.

5 Emotions to Expect During Recovery

Recovery can be a roller coaster of emotions, especially during the early stages when you’re likely wrestling with feelings that have been kept away for years during active addiction. While a bit of emotional turbulence is perfectly normal, it can also be very dangerous to your lasting sobriety as well as to your physical, emotional and spiritual health. This is especially true if you don’t learn to find healthy coping mechanisms to manage these pesky feelings.

But before you take control, you need to know what you’re feeling and why. Here, we take a look at some of the most common emotions experienced by those in recovery. 

• Anger: This is one of the most powerful and potentially self-destructive emotions of recovery. Some experts define depression as anger turned inward. This is because anytime we’re angry or feeling anger, there’s typically hurt behind that anger. 
• Fear: Recovery and getting sober is scary. There’s likely a lot of unknowns and a lack of self-confidence that can cause a fear of failure. If left unchecked, fear can easily prevent you from your well-intentioned recovery plans. 
• Shame and Guilt: Feeling guilty or shameful for a past behavior or action during active addiction is pretty natural and healthy. Excessive guilt, however, or constantly beating yourself up can lead to negative self-talk and low self-esteem and hold you back from recovery. 
• Loneliness: Loneliness may have triggered your drug or alcohol use and it’s an emotion that can stick with you long after recovery. Most people describe the loneliness experienced during recovery as feeling alone, misunderstood, and uncared for – and this can even happen while loved ones are there to support you. 
• Stress and Anxiety: It’s all too common to experience what feels like insurmountable anxiety or stress during early recovery. Your life is about to drastically change (for the good) and that can cause a very real sense of loss and worry. If your anxiety doesn’t eventually pass, however, you may be struggling with an anxiety disorder.

Rehab & Dual Diagnosis Treatment

Many individuals in recovery from addiction also deal with a co-occurring mental health condition. Using traditional and holistic therapies, we have a proven history of successfully addressing the secondary health challenges that complicate substance abuse. To learn more about our dual diagnosis treatment, call today: 866-930-4673.