Shrug Off the Winter Blues in Recovery with These Helpful Tips

Winter is tough for many people, for many reasons. Those in recovery from addiction can feel like it is a difficult season to navigate. ‘Winter blues’ is used to describe a mild form of the seasonal affective disorder that occurs during winter months. Some people experience fatigue, drowsiness, withdrawal from others, and irritability. Many people experience winter blues that make them feel trapped. Addiction recovery intensifies this sometimes, which may trigger a relapse. It is important to find support and healing for the winter blues in recovery.

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What Families Should Know About Relapse and How to Help a Loved One Cope

Relapse is not inevitable but it does happen to many people. Knowing what to do when it happens can help you get on track in recovery. Substance use disorder is a chronic disease, so it has to be managed on a daily basis. Triggers, cravings, and other things will set it off and the brain will want to gravitate towards those things. Don’t get too comfortable in sobriety or let healthy routines slip away. Find some support from family and know you’re not alone.

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Healthy Boundaries Keep Your Recovery Healthy: Here’s How to Do It

New year, new you, or so they say. It is hard to feel renewed in your mind, body, and spirit when you are in recovery. Everything is shifting, moving, and growing. Healthy boundaries are one of the hardest things to learn in recovery. It is necessary to deal with learning them to avoid getting hurt (or hurting others) but learning how to do it takes time. Try these tips on for size when thinking about creating healthy boundaries.

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How to Stay Healthier in the Colder Months and Keep Recovery on Track

Staying healthy in recovery may seem like a difficult task. It is challenging to think about staying healthy when recovery keeps you busy enough, going to meetings, and keeping up with sobriety goals. A key thing to remember in recovery is that overall health matters to your state of mind and physical health, as well. The better you feel, the better the recovery will feel. Getting sick is no fun but there are some tricks to staying on the healthy track as colder months approach that may support overall wellness. 

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Is Workaholism Getting in the Way of Recovery?

When it comes to being active and busy, our culture does a great job of that. From sun up to sundown, people are busy running, going places, working, and spending their days going every which direction. Some people actually cut hobbies and everything else out of their schedule to work harder and harder until that seems to be all they do. Technology is partly to blame for this, in that, they are on their phones, computers, and accessible at all hours of the day and night. Professionals who are in recovery can struggle with workaholism to cover up for the challenges they face not doing drugs or drinking. They may also have struggled with it before as a reason they sought treatment, along with other addictions. Find out why workaholism can harm recovery and how it gets in the way of healing.

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What it Means to Be ‘Triggered’

When people talk about being ‘triggered,’ this is usually something psychological and physiological going on in their brains. From a mental health perspective, being ‘triggered’ narrowly refers to the experience of people with post-traumatic stress disorder (PTSD) experiencing symptoms of a traumatic event after being exposed to a trigger. Triggers are internal or external, including sights, sounds, and emotions that remind a person of past trauma. They can be flashbacks of using drugs or when you felt like you were doing things in the past that are no longer part of your life. Find out more about triggers and how they work so that you can work to avoid them when possible. 

Trigger Types

Triggers can be a mix of things both internal and external. There are different types of events that may be considered triggers when it comes to mental health challenges. Some of the most common triggering events include:

  • Anger
  • Sadness
  • Anxiety
  • Stress
  • Loneliness
  • Abandonment
  • Tension

Some external triggers can include anything from an anniversary, a violent movie, loud noises, seeing someone else using drugs, and interactions that bring up old feelings or memories. 

Forming Triggers

While we do not know exactly how triggers are formed, it is thought traumatic memories are stored differently in the brain than non-traumatic memories. Past events may be interpreted as threats, which cause the body to experience symptoms similar to the original trauma. Triggers cause an emotional reaction before a person realizes why they are upset. Triggers often come from a strong sensory connection. A trigger is often connected to trauma so that it feels like reliving it right at that moment. Trigger warnings are not necessarily helpful. They are used to notify people of triggers but they may not be prepared, even if they think they are for it. There is no real way to know how a person will respond to a trigger until it happens. 

Coping Mechanisms

When coping with triggers, you can focus on some really key things. It is not easy to avoid them, so learning to focus on what can be done in the midst of a triggering event is better support for the journey of recovery: 

  • Learn relaxation techniques
  • Keep a journal
  • Engage in exercise
  • Call someone for accountability when it happens
  • Watch diet and health habits
  • Get enough sleep
  • Learn to breathe with breathwork techniques or yoga

Feeling triggered is a sign your body and brain are trying to get you back on the recovery train. It is important to keep up with mental health and physical doctors so you can make sure you are healthy. They will also assess your symptoms and determine the best treatment options for your situation. There may always be some triggers, but learning to cope is going to be the best way to learn how to navigate the challenges you face in life in a healthy way.

A Step in the Right Direction teaches you how to focus on the positive in recovery and not give into triggers. Sometimes it happens and relapse is a real risk for many in recovery, but we give you the tools and resources you need to fight hard for your recovery. For more information about sober living programs for men and women as well as recovery programs, call (877) 377-3702

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What is a ‘Scarcity Mentality’ and How Does it Impact Recovery?

When you look out and view the world in recovery, you may not realize how deeply the impact is felt. If you think about negative things, it may be harder to choose positive ones as you struggle to cope. A tendency towards a brighter view of yourself and how you exist in the world can help. A ‘scarcity mentality’ is one where people don’t think they have (or are) enough. Find out why people think this way and how it, ultimately, impacts recovery. 

What is ‘Scarcity Mentality’

Scarcity mentality is the tendency to hold a negative perspective, rather than one of abundance. Basically, people in these situations tend to think they do not have enough or are not enough as they are. It leads them down some narrow pathways, even towards addiction. Some key things that people with a scarcity mindset think about:

  • You are the victim and feel disconnected from being in control of your life
  • You limit your breath, clench your jaw, and generally feel tense all the time
  • You pull energy and focus to yourself and problems so that you feel powerless, angry, frustrated, and impatient with yourself and others
  • You are rigid rather than flexible and look at things from different angles rather than seek to solve problems

There are plenty of resources to go around, but addiction feeds into the scarcity mindset. It is not enough, there is not enough, I am not enough. The perceived need for more of the drug never goes away and the mental and physical aspects of addiction loom over a person’s head. The opposite of this is an ‘abundance mindset’ which does not automatically take over when a person has become sober or quit using drugs.

Where it Comes From

A scarcity mindset is one that develops over time, almost as a protective mechanism. There is learned behavior that teaches you resiliency is not an option and you struggle to bounce back after hardship or crisis and keep going. As you are learning, you realize your ability to be open and learn new ideas and concepts is challenged. You may limit your resources and the pathways you are on so you can heal and grow. Ultimately, stress can lead to higher cortisol levels and increased behavioral stress response when you think with a scarcity mentality. Stress levels are lower when a crisis arises and it is easier to assess the situation and respond rather than making the situation worse.

Develop an Abundance Mindset

An abundance mindset is for everybody. It is not just a big term that is focused on having more or doing more. It is about being present to what you have and being grateful right now. Some ways you can start doing this in recovery:

  • Be grateful: when you are focused on the good things in life and not problems, you are living in abundance
  • Expand your view: instead of believing there is no way to fix a problem, consider it from many angles and find one that works
  • Don’t assume you know anything: let your mind be flexible on how to handle things

When you live with abundance in your mind, your body and lifestyle will follow. It sounds simple, but takes daily practice, and daily experience to get moving towards this way of life. The goal should be to find a way to bring healing to your journey of recovery by thinking positively about how you want to be in the world. From this place, you should move forward and begin to heal your life from the inside out.

A Step in the Right Direction provides quality care for clients seeking support for addiction recovery. We teach people how to live a sober life through programs, therapeutic support, and evidence-based therapies. Our recovery program is staffed by people who understand the power of addiction. For more information on sober living programs for men and women as well as recovery programs, call (877) 377-3702

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What Are Some Things to Keep in Mind About Finances in Recovery?

Money is always important to people, no matter who they are. People need money for all kinds of things; to buy goods and services, to pay bills, to maintain housing and quality of life. Finding a way to budget and manage finances is another thing, altogether, in recovery. Quite often, people are used to someone else managing their finances because they were not capable of it while under the influence. There may be those who were high-functioning but are no longer able to keep up managing their finances. There may be those who gambled and, of course, lost money on addiction as it costs a lot to keep up. In recovery, it is important to budget well and find a way to build a healthier relationship with money.

Keep a Budget

The worst word in the world to anybody is ‘budget.’ This word simply means finding a way to live within your means, based on what you earn, your bills, and lifestyle. With a simple sheet, you just write down your expenses and income sources for the month, estimate costs, and figure out how to pay those bills monthly. Some key things to consider when keeping a budget:

  • Tracking is important, so make sure to know what bills are due when and how much is left to pay off any outstanding debt
  • Speak with a professional who can help create a balanced budget
  • Write down every dollar that is spent to see where it all goes
  • Apps can be helpful in tracking spending, making categories to see where it goes and giving you an idea of how much is being spent on entertainment, dining out, etc
  • Connect with recovery budgeting groups that are working towards the same financial goals
  • Set goals for how to use money like paying off a big debt, saving for sober trips, etc

Things to Consider

When working out a budget, there will be hiccups. It is not easy to work off a zero-sum budget if you are not used to dealing with every dollar, penny, and red cent you earn. It may even be that someone else is helping pay your way right now as you find your footing in recovery. Perhaps you are a student living on student loans. It is hard to figure out where to spend, save, and put money aside when it can feel like you have so little. However, you are sober and that is a huge accomplishment. You can focus on that when you begin to feel frustrated by budget progress. Here are some other things to consider as you wind your way through the budgeting process:

  • Little bits add up. If you love that certain coffee brand, get a coffee maker or machine. This cuts down on the number of times you ‘drink out’ and spend money on those sweet beverages
  • Old debt comes back to haunt: don’t let old debt become bad debt. If it lingers, it could ruin your credit and make it harder to get car loans, mortgages, or any other type of financing for school and other things down the road
  • Pay off small debt first and celebrate when it is done. It may seem like a small thing, but remember how many sleepless nights you had worrying over that money every month before it was paid off
  • Stick with cash: keep one credit card with a zero balance and low credit limit for emergencies like a major car repair you can’t pay out of pocket. Save the cash for most things and don’t get used to swiping a card where it is easier to overspend
  • Saving money is key to feeling safer in recovery: when you have money in the bank, you feel like you can save for that rainy day when things get bad in an emergency or a friend needs help

Get Stronger

The key to growing in recovery is learning principles for daily living. Not only are you dealing with sobriety and recovery, but you are learning how to live more simply every day. Buy less, do more. Connect with others who are working on this and discipline yourself to get focused. When you create balance in this area of your life you are more likely to feel balanced out elsewhere in recovery and begin to make progress towards your goals.

Step in the Right Direction helps you focus your recovery on you. When you need help, we are here to support you. Our goal is to provide the best level of care possible. We give you the tools you need to be successful, whether it is in budgeting or for navigating the challenges of recovery in other ways. Call us to find out more about our sober living programs for men and women as well as recovery programs, call (877) 377-3702

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Why ‘Becoming’ is Not a Finish Line in Recovery

For some people, there is a tendency to think that life is complete with a finished set of goals that are accomplished. Being ‘set for life’ is what some people ascribe to become, while others look at it as an everyday awakening, a becoming, that they gradually move into. Becoming is not a finish line in recovery. It is much like that awakening to the everyday mundane, the step-by-step process of naturally growing into who you are. Find some ways to consider what becoming means in recovery and how to navigate this time of your journey.

Going on a Journey

One of the best ways to become more of who you aspire to be is to think about ways to meet all your needs. Early on in recovery, your needs are simple: stay sober, don’t relapse, focus on recovery. As you progress through, you will want to think about wider, larger goals and how you might accomplish them. Some of the needs you might consider looking at include:

  • Safety: what makes you feel secure
  • Love: what makes you feel loved and connected in relationships
  • Esteem: what self-esteem has to do with your accomplishments and recognition from others
  • Physiological: what is needed to survive, including food, water, and shelter

How to Get There

The steps you need to make the right changes are going to vary. When you know you are ready, you will take the necessary steps to shift away from where you’ve been to where you are going. Some ways to consider how to meet your higher potential:

  • Be ready to change: if you are not ready, nothing will change. It is hard to step out in faith that what you want is available to you, especially after many  missteps in addiction and recovery. Even misery can feel safer than change
  • Belief in yourself: when it comes to recovery, you have to believe in your own ability to change. Once you’ve decided to get clean, you have to have a conviction to do it
  • Support: interpersonal support is key to recovery. It is not easy to maintain sobriety and recovery, especially without support. It is important to be surrounded by people who understand you, know what you’re going through and are willing to stay by your side. 

The final way to consider how you might become more of who you want to be in recovery is to lead a balanced, structured life. Active addiction is very unstructured with people being all over the map, unstructured, and unpredictable. To get to your goals and be successful, you need to have help building a consistent routine you can stick with that will give your life a sense of order that is amenable to life’s changes, but gives you focus and intention for the future. 

Don’t sell yourself short in recovery. Find help from mental health professionals who have experience with addiction. You are not alone.

A Step in the Right Direction provides quality care for clients seeking support for addiction recovery. One of the things we teach people is how to be consistent in recovery and build a healthy routine. Life after addiction is hard, but it does not have to feel impossible to manage. For more information on sober living programs for men and women as well as recovery programs, call (877) 377-3702

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Moving is a Big Life Change: How to Cope Better with Transitions in Recovery

That time of year has come around for many students going back to school. There are the exceptions of little ones not yet ready for school or older students who have graduated onto jobs and careers. That is one transition where a lot of moving happens when graduation comes and students move to college. Perhaps they move to work after graduation. Following that, there may be moves to get married, have a family, moving closer to aging relatives, or any number of other ways moving occurs. It also happens with people in recovery who may move into rehab, transitional housing, then onto their own housing situation. Moving is challenging and may also be triggering for people in recovery. Find out why it is difficult and how to navigate the challenge without feeling triggered.

Tips to Ease Transition

It is hard to cope with transitions when there is so much going on. In recovery, people are in different stages of healing, including letting go of addiction and seeking new ways of living in recovery. Moving can increase the tension and anxiety people feel around their life circumstances. What they need are some tips to ease the transition and bring them a measure of hope when instability hits.

KonMari

There is a lot of talk around the KonMari method. Basically, Marie Kondo developed an approach to being a minimalist and a decluttering specialist. Her method helps people get rid of excess stuff so they find their space more joyful and appealing. With that in mind, it is helpful to declutter, purge, and get rid of anything that is not for you in this current life circumstance. Decluttering can be stressful, especially if emotions or places are attached to the things being tossed away. There may be some processing to go through when getting rid of old stuff that carries energy from a different time in life. One helpful tip: create three piles to help you get through the stuff; sell, donate, and toss.

Find Support

Friends and family are a great support team, along with others who will help you navigate challenges in this life. Part of taking the pressure out of moving is to recognize people will either help you or they won’t. Use your network to find help. Don’t be afraid to reach out and ask them how to get through this difficult time, even if it means seeking other means to do it that you never thought of (but maybe someone else has). 

Transitions Are Big Shifts

Moving and transitioning from one place to another is a huge shift. Don’t underplay how much it might trigger your anxiety, fears, and other thoughts. The only way to manage the life-altering and tense challenge of moving are to remember others want to help and support you. They don’t want to see you struggle. Reach out and ask them for help. Remember they may need help down the road and so they are offering it to you now, but you may be able to help them (or someone else) in transition and moving later. Put your recovery ahead of the move and get people in place to support you as you transition from one place to another. 

A Step in the Right Direction provides quality care for clients seeking support for addiction recovery. We help you navigate the challenges in front of you, like moving, making big transitions, and dealing with triggers. For more information on sober living programs for men and women as well as recovery programs, call (877) 377-3702

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