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Author Stephanie Maitner Categories Uncategorized

Creating a Self-Care Routine for Recovery

Life post-treatment comes with many challenges. However, there are things we can do to better prepare for these challenges and tackle them head-on. Ask yourself this: Do you currently have a self-care routine?

Having a self-care routine can be an integral part of recovery. Many people struggle to prioritize taking care of themselves. You may feel awkward or selfish focusing on yourself. Also, you might be socialized into always thinking of others. The truth is that your physical and mental well-being matters.

Defining Self-Care

The term “self-care” seems self-explanatory, but there are several stereotypes people often think of. For example, many people associate the concept with frequently taking lavish trips or having luxurious spa days. While vacations and spa days may be part of a self-care routine, self-care is not about constantly pampering oneself. It is precisely how it sounds, taking care of oneself.

The National Institute of Mental Health (NIMH) defines self-care as “taking the time to do things that help you live well and improve both your physical health and mental health.” They claim self-care can help people handle stress, decrease the risk of illness, and boost overall energy.

Examples of Self-Care

You don’t need to do opulent activities for self-care. Simple daily tasks are a valid way to care for your needs. Eight examples from NIMH include:

#1. Daily exercise, which can consist of a 30-minute walk or whatever you enjoy that gets your body moving

#2. Eating healthy and nourishing food and drinking plenty of water

#3. Quality sleep and creating a designated sleep schedule to follow every night

#4. Experiment with relaxing activities, such as wellness apps, meditation, breathing exercises, or journaling

#5. Learn to prioritize and set daily goals of what must be done to prevent yourself from feeling overwhelmed but having too much on your plate

#6. Remind yourself daily of everything you are grateful for – writing it down will help you practice gratitude

#7. Focus on staying positive in the face of challenges or distressing situations

#8. Stay in touch with friends and family, be honest about your struggles, and allow them to help you when necessary

While NIMH recommends these tips for practicing self-care, remember that every self-care routine looks different. You may have to experiment with various practices and see what feels right for you.

Creating a Self-Care Routine

Some people begin experimenting with new self-care practices while in treatment. Many facilities implement holistic or alternative therapies in their addiction treatment programs. That may include yoga, meditation, or other mindfulness-based methods.

If exposed to these holistic approaches, you should try them out and see what feels good. Before leaving treatment, you will likely sit down to create a relapse prevention plan. Use this time to make a self-care routine and incorporate these techniques.

Next, you must consider how to incorporate these practices into your daily life. You can set aside a designated time and switch up what you do each day. Start out small by setting 15 minutes while getting accustomed to your routine.

You may also strengthen your self-care by doing it with someone else. Perhaps you met someone at a support group meeting who is also new to recovery. Going for a 30-minute walk or hike, practicing yoga, or learning to cook healthier foods is something you can do together. Not only does it keep you both accountable to a self-care routine, but it builds fellowship as well.

How a Self-Care Routine Will Help Your Recovery

Now, you may wonder how a self-care routine will aid your recovery, but believe it or not, it can. You see, the path to recovery is a path to wellness. While it is a broad term, the Substance Abuse and Mental Health Services Administration (SAMHSA) define wellness as being healthy in “many dimensions of our lives.”

According to SAMHSA, these dimensions include emotional, spiritual, intellectual, physical, environmental, financial, occupational, and social. Achieving recovery is about bettering yourself in these dimensions of wellness, and self-care can help you do that.

Mental health — whether it is a struggle with anxiety, depression, or addiction — is about much more than mental illness. It also encompasses emotional and social well-being. Self-care is all about improving your well-being. In addition to helping you maintain recovery, it can reduce feelings of anxiety, depression, and stress in addition to improving your mood.

Combining Relapse Prevention Plans and Self-Care

At the beginning of recovery, you should create a relapse prevention plan. Relapse prevention may include coping techniques, weekly therapy sessions, and support group meetings – essentially whatever it takes to maintain sobriety. When done correctly, a self-care routine will support or be a part of your relapse prevention plan. As discussed, practicing self-care is a vital part of maintaining recovery long-term.

When you notice your self-care becoming less of a priority, it may be time to revisit your relapse prevention plan to make sure you’re checking all the boxes. Often, you’ll find that one part of the plan isn’t being executed. This might be a sign you need to recommit to the plan. It also could mean you need further support from a treatment program. Neither is a failure on your part. Recovery is a life-long process. Simply take the steps needed to get back on track.

Individuals leaving treatment and entering recovery should consider a number of factors. First and foremost, you must remember that life post-treatment has many challenges, and there will be risks to sobriety. The best way to handle these risks and challenges is to create a relapse prevention plan, and part of that plan may include a self-care routine. Self-care is about taking the time to do things that improve your physical and mental well-being. At Excel Treatment Center, we support your self-care needs by offering a robust alumni program. We have hundreds of former clients involved in our community. You can find friends who will hold you accountable and support you. Start your recovery strong. Call (833) 883-9235 today. 

Author Stephanie Maitner Categories Treatment Options

Benefits of Behavioral Therapy

If you are struggling with a substance use disorder (SUD), chances are you may develop symptoms of co-occurring mental disorders. Learning more about the different evidence-based modalities available during treatment may help you better understand your treatment options. Behavioral therapy is an effective way to heal.

Many modalities used in treating mental illnesses fall into the category of behavioral therapy. During sessions, you’ll work to identify negative thoughts or harmful behaviors. Then, you’ll attempt to deconstruct irrational thoughts and problematic behaviors. Ideally, you want to replace them with healthier patterns. This can prove helpful in the treatment of SUDs and mental disorders.

Formats of Behavioral Therapy

You may experience behavioral therapy in two formats: individual therapy and group therapy. Both of these options offer benefits that you may need in your healing journey. Which you’ll engage in depends on your support needs.

Individual Therapy

When people think of therapy, they usually think of individual therapy. Together with your therapist, you will explore the connection between thoughts, behaviors, and emotions. You will dissect past trauma, discover your triggers, and get to the root cause of your illnesses. With individual therapy, you can feel empowered to have some control over where the conversation goes. That does, however, require you to be honest about what treatments are working or not. You’ll also be exposed to a number of new concepts and ways of thinking.

Therapy also helps you manage your traumas, feelings, and emotions without substances. Individuals learn to cope with stress and cravings through many healthy techniques. These techniques can be used post-treatment and help individuals maintain a long-term life of recovery.

Group Therapy

In addiction treatment programs, individual therapy and group therapy work side by side. Group therapy may feel strange at first. Discussing your deepest and darkest feelings with strangers is challenging, but doing so provides excellent results. That is because group therapy is about connecting with people who understand your story. Isolation is dangerous, and group sessions remind you that you are not alone.

A therapist typically leads a group to provide structure. It is undoubtedly different than an individual session, but that can be good. You will learn to discuss your addiction and listen to others. We often forget how important it is to listen. Listening to the stories of others can help you. Moreover, your experiences have the power to help others as well.

Substance Use Disorders

A literature review published in the American Journal of Psychiatry examined the history of behavioral therapies for SUDs. The effectiveness of behavioral therapies was not seen until the mid-1980s. Even then, results were only seen when treating conditions like depressive, panic, and obsessive-compulsive disorders. These therapies were implemented into treatment programs at this time, but people did not believe them to be helpful.

Flash forward to today, and behavioral therapies are integral to addiction treatment. The growth of behavioral therapy techniques has made them highly effective for SUDs. Within a treatment program, you may be exposed to multiple therapies, including:

These behavioral therapies are only a few modalities that may aid you in your addiction treatment journey. As you go through behavioral therapy, you also may engage in holistic therapies that balance your overall wellness on your way to sobriety.

Behavioral Therapy and Co-Occurring Disorders

As mentioned, behavioral therapies are also constantly used in treating co-occurring disorders. A co-occurring disorder occurs when someone struggling with a SUD also develops a mental illness or vice versa. Examples of co-occurring disorders include:

  • Depression
  • Anxiety
  • Body dysmorphic disorder (BDD)
  • Post-traumatic stress disorder (PTSD)
  • Bipolar disorder

When experiencing mental disorders and a SUD, you may fall into a cycle of negative behavior. For example, you may be in a situation where your anxiety is so bad that you continuously turn to substance use as a way to cope. That cycle repeats itself over and over again, leading to the development of a SUD. Similarly, symptoms of a SUD will intensify the longer it goes untreated. The impact of that SUD can trigger latent mental illnesses. In either case, symptoms of one disorder exacerbate the other, and seeking treatment for both is necessary.

The Benefits of Behavioral Therapy

Mental health professionals implement behavioral therapy when treating people with mental conditions like depression, anxiety, or SUD. This therapeutic modality can effectively treat co-occurring disorders. Behavioral therapies have a number of potential benefits.

When implemented correctly, behavioral therapy can improve self-esteem, change negative thinking patterns or behaviors, improve communication, and teach new coping skills. As discussed, these therapies can occur individually and in a group setting, allowing for your comfort as the client.

Not only is this therapy effective during addiction treatment programs; it can help in recovery. The skills you learn will aid you in maintaining your sobriety.

Behavioral therapy is integral to both addiction and mental health treatment. By engaging in this modality, you can improve your emotional regulation, thought patterns, and coping skills. You’ll find that you’re better at managing triggers and cravings too. Excel Treatment Center can provide you with all that and more. We offer a variety of treatments, including behavioral therapy. We’ll encourage you to engage in both traditional and holistic therapies to stimulate your mind and body during healing. Through symptom tracking, we monitor your progress and adjust your treatment plan as needed. When you’re ready to take control of your mind, call Excel Treatment Center at (833) 883-9235 to start your treatment program. 

Author Stephanie Maitner Categories Uncategorized

What Is Post-acute Withdrawal Syndrome (PAWS)?

Most people are familiar with the concept of withdrawal from alcohol or drugs. Fewer people have heard of post-acute withdrawal syndrome (PAWS). PAWS is a secondary phase of withdrawal individuals sometimes experience when in recovery from substance use disorder (SUD). These adverse symptoms can last for weeks or months after ceasing consumption of a substance. Symptoms vary, and learning to manage them is crucial. However, it may help to understand more about withdrawal, in general, before diving into PAWS specifically.

Understanding SUD

As many already know, SUD occurs when your use of alcohol or drugs leads to health concerns or problems in your professional and personal life. People develop SUD for several reasons, including environmental, social, and biological factors.

In many cases, the development of SUD is due to past trauma. Big-T traumas in childhood, like abuse, are connected to higher addiction rates. Even little-t traumas, such as peer pressure during adolescence, can cause immense distress, though. The inability to cope with the trauma or stress causes people to turn to self-medication, often with drugs or alcohol. In this case, a dual-diagnosis treatment program may be necessary to manage both trauma disorders and SUD.

Damaging Effects

Recovery is possible if you seek treatment. However, SUD and excessive substance use can have several adverse effects. Consider treatment sooner rather than later to prevent the onset of these damaging effects.

Some of these damaging effects include:

  • Mental illnesses and chronic health conditions developed as a result, such as depression and heart disease
  • Accidents resulting from risky behavior, like driving under the influence or engaging in unprotected sex
  • Risks of overdose
  • Conflicts with family resulting from behavioral changes
  • Problems at work due to lack of performance
  • Issues, legal or financial in nature, due to substance use

Withdrawal Symptoms

Upon entering treatment, individuals typically go through detoxification. The detox process is meant to remove all toxic substances — alcohol and drugs — from the body before treatment.

Unfortunately, excessive substance use causes the brain and body to become physically dependent. You start building up a tolerance, needing more of the substance to get the same effects. When you stop substance use, the body experiences acute withdrawal. The potency, frequency, and substance highly influence the severity of withdrawal. Typical symptoms include the following:

  • Sweating and chills
  • Increased heart rate and blood pressure
  • Headaches
  • Nausea and vomiting
  • Depression and anxiety
  • Paranoia
  • Erratic mood swings
  • Intense substance cravings

Other symptoms that are more intense and serious include experiencing a heart attack, seizure, or stroke. Some people even begin to hallucinate or experience extreme fits of delusion.

Due to the potential for dangerous symptoms, it is recommended that you seek professional detox services. Detoxing alone can be risky. Seeking professional help can offer you 24/7 supervision, support, and medication-assisted treatment (MAT).

Effectiveness of MAT

MAT is not only utilized during detox. Many facilities or recovery centers also implement it into their treatment programs. According to the Substance Abuse and Mental Health Services Administration (SAMHSA), MAT can effectively:

  • Improve client survival
  • Increase retention in treatment
  • Reduce illicit opiate use and criminal activities among individuals struggling with SUD
  • Increase the ability to gain and maintain employment

Additionally, MAT is just one of many treatment options that help manage withdrawal symptoms during treatment. Individuals fearful of withdrawal symptoms should take comfort in knowing facilities can help them through it. Doctors and therapists know how to handle withdrawal. Plus, others in the same treatment program can provide support through shared experiences.

What Is PAWS?

PAWS occurs when an individual experiences withdrawal symptoms for weeks or months after stopping substance use. It is hard to determine what causes these symptoms, though some scientists believe physical changes to the brain from substance use can be a factor.

Some PAWS symptoms individuals may experience include:

  • Impaired memory or cognitive function
  • Experiencing anxiety or depression
  • Intense cravings
  • Disturbed sleeping patterns
  • Compulsive behaviors

People may also experience similar symptoms to those experienced during withdrawal. However, PAWS can sometimes begin long after the initial withdrawal period. These symptoms can last for weeks, months, or even years after an initial withdrawal period.

Luckily, just as there are ways to manage initial withdrawal during the detox process, there are ways you can manage PAWS symptoms.

Managing PAWS Symptoms

Due to the fact that extended symptoms can potentially last for weeks, months, or years, prolonged treatment options may be required. Psychiatric medications can be used to manage your PAWS symptoms. You may also benefit from individual and group behavioral therapy modalities.

In addition to therapy and medication, you can manage your symptoms by educating yourself, consulting health care providers, prioritizing sleep, and taking care of your body. The road to recovery may be long at times, but recovery is possible. Do not let the fear of these withdrawal symptoms stop you from seeking a life of sobriety.

If you are struggling with active addiction, you may avoid treatment out of fear of withdrawal symptoms. To successfully seek treatment for a substance use disorder, you must go through detox. Purging the body of the harmful substance is vital and can be dangerous, which is why you should never detox alone. Detoxing in a facility will help you manage symptoms through many techniques. Unfortunately, some people experience post-acute withdrawal syndrome (PAWS). PAWS symptoms can last for weeks or months after abstaining from substance use. Once you’ve detoxed, Excel Treatment Center can help you manage and stabilize your symptoms. Through our program, you’ll be on the way to recovery. Call Excel Treatment Center at (833) 883-9235 for help.

Author Stephanie Maitner Categories Uncategorized

Hosting an Intervention

Interventions are often required when your loved one needs addiction treatment. Especially when an individual is unaware of their addiction, an intervention can be very effective when implemented correctly. Denial is a natural response to intervention. By hosting an intervention, you can help a loved one see the severity of their situation and seek help.

Your primary job during this time is to provide support and encouragement. You can host a successful intervention by following some simple steps. Keep in mind that it can be overwhelming. If planning the event feels like too much to handle, it can help to work with a professional interventionist.

What Is an Intervention?

An intervention is a gathering of friends, family, and loved ones. Intervention is typically associated with addiction or substance use disorder (SUD), but it can be used for other ailments as well. The group gathers to help a loved one experiencing SUD, behavioral addiction, mental illness, or chronic conditions. However, you could host interventions for all sorts of reasons. You may look to help a loved one leave a toxic relationship or live a healthier lifestyle.

What Happens During an Intervention?

The primary goal of an intervention is to make your loved one aware there is a problem, educate them on their options, and ultimately convince them to seek help. You will also provide resources to your loved one during an intervention. Additionally, the loved ones who gather can speak about how they have been affected by the addiction or illness.

It is important to note that this is not a time to make a loved one feel shame or guilt. However, hearing narratives about how their struggle has impacted the people they love can motivate them to seek the necessary help they require.

Interventions must be planned, though. You don’t want the intervention to fail. If you go into it without a proper plan, emotions will likely get the better of everyone. By thoroughly planning ahead, you can keep the intervention on track if things begin to go awry.

10 Steps to Hosting an Intervention

Once you understand more about interventions, their goal, and what situations warrant an intervention, you can begin to plan one effectively. Here are ten steps you can follow to host a successful intervention today.

#1. Seek Professional Help

This is optional, but seeking professional help increases the level of support and prevents you from planning one alone.

#2. Create an Intervention Team

Intervention teams consist of friends and family members who will gather to help a loved one. They’ll often participate in the planning.

#3. Make a Plan

An intervention is not something you can wing. Schedule a specific date and time, create a guest list, and develop a procedure to follow along with. You should have an itinerary long before you intervene. This will include the order in which people will speak.

#4. Research and Gather Information

As mentioned, part of the intervention consists of offering resources and treatment to your loved one. In order to provide the best information, you must research viable options. You must also obtain foundational knowledge. Ultimately, you need to know the basic facts about their illness to educate them.

#5. Write Out Your Narratives

Individuals attending will also want to write and rehearse their narratives or impact statements. You must prepare what you want to say and practice it. Emotions can run high during the event. Preparation is the best way to combat these intense emotions. These statements should not be used to attack your loved one. They should come from a place of honesty and compassion.

#6. Provide Support

In addition to offering resources, you must also provide support. That includes being involved throughout detox, rehabilitation, and recovery. You may provide car rides to and from treatment. Also, you might attend family counseling and group meetings with your loved one. Recovery is a long-term process, and your loved one will appreciate feeling supported throughout their sobriety journey.

#7. Set Boundaries

You must also set boundaries during an intervention. Your loved one needs to know what you will do if your loved one refuses treatment. You should implement consequences that protect your well-being. It may seem harsh at first, but these consequences show how serious you are about a loved one seeking help. Also, you should be prepared to follow through on the boundaries.

#8. Rehearse

Next, you must rehearse the plan. That includes each person reading through their narrative statements. An intervention is not time for tangents. Rehearse at least once to help individuals know what they will say, how long it will take, when to speak, and when to cede the floor.

#9. Manage Your Expectations

In addition to setting boundaries, you must manage your expectations. Not everyone seeks treatment immediately. You must understand that you can’t force your loved one into treatment. Also, a “no” isn’t a failure. Many people say no initially but come around in the days or weeks following.

#10. Follow Up

Lastly, follow up with your loved one. You should ask how the treatment is going and what you can do to help. When they are exiting treatment, you can talk about their continued support needs throughout recovery.

Many individuals struggling with addiction, mental illnesses, or other chronic conditions may not realize the severity of their situation. Interventions are often required when helping your loved one seek treatment. An intervention occurs when friends and family of your loved one gather to address the issue and offer help. The staff at Excel Treatment Center can help you prepare for an intervention. We believe it’s never too early or late to seek treatment. When your loved one is ready to seek treatment, we can offer them various levels of care that meet their unique needs. They’ll get access to all our support programs, setting them on the path to recovery. For more information, call Excel Treatment Center at (833) 883-9235.

Author Stephanie Maitner Categories Uncategorized

Avoiding Holiday Triggers and Relapse

The holiday season can be hard for individuals trying to avoid holiday triggers and relapse. There are many reasons the holidays can be challenging to navigate in recovery. Unfortunately, it’s not the “most wonderful time of the year” for everyone.

Individuals new to recovery may face more difficulties coping with their first holiday season while sober. Many triggers increase the risk of relapse. Opportunities for relapse may seem endless, but do not let the risk consume you. You can find ways to enjoy this time of year while successfully maintaining your newfound recovery.

Why Are the Holidays Hard?

Many people experience turmoil during this time of cheer. You may struggle with uncomfortable family relationships or unhappy home lives. The stress of spending money during the holidays could get to you. Additionally, the pressure of maintaining sobriety makes the season more daunting in recovery. In addition to all of these factors, you must also navigate new holiday triggers and avoid relapse.

Common Holiday Triggers

Risks for relapse may be higher during the holidays. However, recognizing possible triggers and possessing efficient coping techniques can help people avoid relapsing. Since many people struggle with recovery during the holidays, we know of common triggers to look out for.

Alcohol-Filled Holiday Parties

The first common holiday trigger to watch out for is an increased presence of alcohol. ‘Tis the season for holiday parties. When was the last time you heard of a holiday party with no alcohol present? Drinking is a socially accepted vice. Anytime people gather and celebrate, alcohol is usually involved. That makes these cheerful gatherings hard if you’re struggling with alcohol use disorder (AUD). Additionally, it creates a risk of addiction transference if you previously used other substances.

Depending on family and friend dynamics, you may be able to avoid the presence of alcohol. If you just left treatment, you will still be new to recovery. Your family and friends may recognize this and decide that there will be no alcohol at the holiday party this year. Yes, you must learn to cope with the presence of alcohol at some point, but it may help you to avoid this trigger so early in recovery.

Handling Family During the Holidays

As mentioned, family is another common holiday trigger that you must prepare for. No one can drive you as crazy as a family can. Some families are great and will do all they can to make a recovery transition as smooth as possible. However, other families come with trauma and tense relationships. The added stress of dealing with that can be triggering. Given your relationship with your family, you may know ahead of time which scenario to prepare for.

Family stress does not necessarily mean you must avoid everyone during the holidays. Isolation can be even more dangerous. It does, however, mean you must set boundaries and be vigilant in identifying triggers. Additionally, resources and effective coping skills will help you manage the stress of your family.

Other Holiday Triggers You May Not Think Of

One holiday trigger some people may fail to think of is the lack of structure. Having structure and routine is crucial to individuals in recovery. During the holidays, people often take time off, abandon daily exercise routines, or forgo other daily disciplines. Abrupt changes to schedules and routines can increase the risk of relapse. It’s crucial to continue attending therapy and weekly support group meetings.

An additional holiday trigger that people overlook is seasonal depression. If you have co-occurring addiction and seasonal affective disorder (SAD), it may feel more tempting to relapse. Substances may have been your way of self-medicating the symptoms in the past. You need to make sure you’re using aftercare resources for your mental health.

Avoiding Holiday Triggers

You can focus on preparation and reinforcement to make it through the holidays and maintain sobriety.

Preparing for the Holidays

One way to avoid holiday triggers is to prepare for them before leaving treatment. For example, you can take advantage of case management services. Moreover, relapse prevention can help you prepare for obstacles and set goals for your recovery. If you’re concerned about relapsing during the holidays, you can ask for help planning for your first holiday season post-treatment.

In addition to planning, you should also research support group meetings in your areas. Support groups are a great way to handle the pressure of holiday triggers. When returning to your family home for the season, you can look up what support group meetings are in the area. It’s smart to find one in case the pressure becomes too much. Chances are others will also be looking for a little extra support during the holiday season too.

When In Doubt, Bring Reinforcements

Additionally, you may consider bringing a friend or an accountability buddy to events this holiday season. That individual should be a trusted member of your support network. They should be capable of helping you cope with triggers and avoid relapse.

Even better, you can consider hosting a few holiday events of your own. You can give back to your recovery community by hosting a sober holiday gathering. It provides people with a safe and sober space to celebrate the holidays, create bonds, and establish new traditions.

Maintaining recovery throughout the holidays is very much possible. Individuals struggling with addiction and not yet in recovery should consider treatment today.

Have you recently left an addiction treatment program and are feeling anxious about your first holiday season in recovery? If so, know that you are not alone. Many people struggle with maintaining their sobriety during the holiday season. Despite the risk of relapse, maintaining recovery is very much possible. It may just take a little extra effort. Excel Treatment Center can provide you with extra sobriety support throughout the holidays. Our groups, therapies, and support network can offer you peace of mind. You’ll have people to lean on as you navigate and cope with common holiday triggers. When you need a helping hand, call Excel Treatment Center at (833) 883-9235. 

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