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Depression is one of the most common mental health problems worldwide. It is also a common driver of addictive behavior. One study found that among people with a mood disorder such as major depression or bipolar disorder, about 32% also had a substance use disorder--that’s about four times the rate of substance use disorders in the general public. Common symptoms of depression include depressed mood, inability to enjoy anything, irritability, disturbed sleep or sleeping too much, weight changes, inability to concentrate, fatigue, lack of motivation, slow movements, aches and pains, substance use, reckless behavior, and thoughts of suicide or death. If someone you care about has depression, you probably want to help but it can be hard to know how. The following are some things you should avoid saying to someone with depression.

1.)“Snap Out of It”‍

If you’ve never experienced depression yourself, it can be hard to understand why someone can’t get out of bed, can’t focus, never seems to enjoy anything, never seems to be motivated, and so on. You may feel like they’re just not trying or they need someone to motivate them or wake them up. However, that’s not how it works. Telling someone to “snap out of it” or “cheer up,” even with the best intentions typically just makes things worse. Depression is a complicated problem and more and more research is showing that many forms of depression have physiological as well as psychological components. Telling someone to snap out of it may be like telling them to snap out of the flu.

2.) “Why Should You Be Depressed?”

We usually assume that if someone is depressed, they must be depressed about something. Often, this is true. Major life stressors such as a divorce, a job loss, or the death of a loved one can sometimes precipitate an episode of depression. Even a seemingly positive event like having a baby can cause depression. However, you don’t necessarily need a reason to be depressed, especially if you have had one or more episodes of depression in the past. It can occur spontaneously. Also, we all have different brains and different bodies and we all react to stressors differently. Even people who appear to have very good lives can be deeply depressed.

3.) “It Could Be Worse”

Similar to the point discussed above, “it could be worse” assumes you have to have a good reason to be depressed. You may be trying to put things in perspective, perhaps pointing out that there are people in your own neighborhood who don’t know where their next meal is going to come from, so you should feel pretty good about your life. Typically, this kind of strategy backfires. Someone with depression is just likely to feel bad about feeling bad. Also, a typical feature of depression is that you can’t imagine life getting better but it’s very easy to imagine life getting worse.

4.) “It’s All in Your Head”

People who haven’t experienced depression often imagine it as a problem of perspective--a short-sighted gloominess that would go away if you only looked at life differently. While it’s true that your thinking often contributes to depression, such as when you get stuck in cycles of rumination, worry, and cognitive distortions, there are two problems with telling someone depression is all in their head. First, it’s not all in your head. As noted above, recent research has found that much of depression may actually be in your body, particularly in the form of inflammation. Second, to the extent that depression is in your head, it’s nearly impossible to think your way out of it. The bleakness of your outlook doesn’t seem like depression; it seems like reality and it’s hard to argue yourself out of something you believe is true. 

5.) “Don’t Be So Selfish”

From the outside, someone with depression can seem self-centered or even solipsistic--they don’t want to work, they don’t want to help out, they don’t even want to get out of bed because their life seems so uniquely horrible. However, there’s no sense at all in which depression is an indulgence. As discussed above, depression feels more like a trap and you can’t think or motivate yourself out of it. Calling someone with depression selfish only adds to their burden of self-loathing. Again, imagine calling someone with the flu selfish, and that’s similar to calling someone with depression selfish.

6.) “You Should Try Exercising”

While it’s true that exercise is excellent for your mental health and should be part of any treatment plan, it typically isn’t sufficient by itself. It’s not bad advice, exactly, it just falls woefully short. When you’re depressed, everyone has some advice for you and most of those people have never been depressed themselves. Advice either falls flat or it makes you feel like there’s one more thing you’re not doing. At the very least, it underscores how little someone else understands what you’re going through.

7.) “Have a Drink”

Some people assume that depression is just a matter of feeling stressed and having a few drinks will help them relax and cheer up. While a few drinks may temporarily make you feel better, in the long run, alcohol will make you feel worse. As discussed above, depression--and especially bipolar depression--significantly increase your risk of developing a substance use disorder. You get to rely on these temporary boosts--or moments of relief--and before you know it, you can’t get along without drugs and alcohol.

8.) “You Should See a Therapist”

As with the advice to exercise, telling someone to get therapy isn’t bad advice in itself but it tends to fall flat. There’s a good chance that someone with depression spends half the day thinking, “I should see a therapist,” but, again, it’s just one more thing they should be doing but aren’t. They probably don’t need you to remind them. 

What may be helpful instead is to offer to help. Even in a mid-sized city, there are possibly hundreds of therapists. The thought of finding a good one, making an appointment, and actually showing up may feel overwhelming to someone with depression. Instead of suggesting they see someone, offer to help them with the process of finding a therapist and making an appointment. Try to remember that depression attacks the very faculties--motivation, optimism, focus--that you need to make a treatment plan and follow through. Seeing a therapist may seem like a simple thing to you but it’s not to them.

Depression is one of the most common co-occurring mental health issues along with substance use disorders. Depression typically comes first and substance use is more often a symptom and a way to try to manage the symptoms of depression. Any plan to treat addiction that doesn’t also address depression is not likely to succeed for long. If you have a loved one with depression, it’s important to see things from your loved one’s point of view. Plenty of well-meaning advice will either make no difference at all or make them feel worse. It’s far more helpful to be there for them, to listen, to try to understand, and to help them get treatment. 

At Foundry, we know that there is usually a lot more to addiction than substance use. We use a variety of evidence-based methods to diagnose and treat any co-occurring mental health issues, including depression. Our methods include cognitive behavioral therapy, or CBT, dialectical behavioral therapy, or DBT, mindfulness meditation, yoga, Alpha-Stim, and others. To learn more about our comprehensive approach to treatment, call us today at (844) 955-1066.

When people start thinking about quitting drugs and alcohol, they often imagine that recovery is only about abstinence. They believe they’ll be fine as long as they can resist drinking or using again. However, they soon discover that there’s a lot more to recovery. They encounter many unexpected challenges, and some of the biggest challenges are the tricks played by their own minds. The following are some of the most common challenges people encounter during their first year of recovery from addiction.

Difficult Emotions

For many people, staying sober isn’t terribly difficult as long as life is going pretty smoothly and they’re in a pretty good mood. Unfortunately, few of us get to abide in such a carefree state for long. Problems arise, bad things happen, and sometimes we just feel bad for no apparent reason. Dealing with difficult emotions is one of the biggest recovery challenges because drug and alcohol use often begins as a way of coping with these kinds of emotions. Stress is perhaps the biggest culprit but shame, anger, grief, sadness, and anxiety are major challenges as well. One of the most important parts of addiction recovery is learning strategies to manage stress and cope with challenging emotions.

Cravings

You might predict that cravings would be a problem when recovering from addiction since you no doubt experienced plenty of cravings during active addiction. However, coping with cravings when you intend to never use drugs and alcohol again is a next-level challenge because you often experience a craving as a sort of command that’s very hard to refuse. Learning to deal with cravings takes a multifaceted approach that includes identifying and avoiding triggers, behavioral strategies to keep from giving in to a craving, and emotional regulation strategies such as distraction, “surfing” the craving, and staying present. 

Relationship Problems

Your health and your career can survive addiction for a little while, but your relationships are usually the first to suffer. Substance use issues quickly lead to deceptive behavior, which undermines trust in a relationship. Your priorities become focused on drugs and alcohol and you neglect your responsibilities to your friends and family. You may even get to the point where you’re lying to them and stealing from them to feed your addiction. Drugs and alcohol impair your judgment, leading to more fights and faster escalation, and the list goes on. On the other hand, social support is one of the most important things in recovery. A lot of sober people find themselves examining all their burnt bridges, wondering which ones can be repaired.

Money Problems

After relationships, addiction is almost always hard on your finances. Drugs and alcohol cost money. Some drugs cost a lot of money. However, the really crippling expenses are secondary. They include high-interest debts, legal and medical costs, and lost income. It can be pretty demoralizing to come out of treatment, feeling like you’ve made a pretty good start turning your life around, only to realize your finances are in total chaos. It can certainly add to the stress discussed above. These problems can be overcome and they are certainly easier to overcome when you’re sober, but it will still take time.

Loneliness

People starting out in recovery often face a dilemma: They know that if they spend time with old friends who drink and use drugs, they will likely slide back into old habits, but they haven’t yet made new friends and so they often feel lonely. Loneliness itself is often a challenge because it can lead to boredom, depression, and anxiety, which are not helpful for recovery. As noted above, social connection is an especially important part of recovery, so loneliness is nothing to take lightly. Typically, the best way to deal with loneliness is to make friends within your recovery community. They could be people you went through treatment with or people from your 12-Step group. These are people you see regularly, who understand what you’ve been through and share your commitment to sobriety.

Boredom

People are often surprised how big of a challenge boredom is in recovery. There are two reasons boredom is so powerful. First, drugs and alcohol actually take up a lot of your time. You have to get them, which sometimes takes some effort, and you have to carve out enough time to use them with the least amount of trouble. When people quit, they suddenly find they have loads of free time and they aren’t sure what to do with it. 

The second reason is that addiction actually restructures your brain. Drugs and alcohol become the most interesting things in the world and everything else is a bit dull by comparison. Drugs and alcohol can also enhance your experiences, so even things you liked to do that weren’t substance-related might suddenly seem flat. Again, coping with this is a matter of deploying smart behavioral strategies and to some extent just being patient while your brain adapts to sober life.

Mental Health Issues

The majority of people with substance use issues have co-occurring mental health issues. A quality treatment program will identify and begin treatment of any mental health issues, since managing them is essential to a long recovery. However, people who try to get sober on their own or by going to AA or NA meetings might find that getting sober throws their mental health issues into sharper relief. Often, some form of therapy is necessary if recovery is going to last.

Transitioning Home

Transitioning from a treatment facility back to normal life is often more challenging than people realize. They go from a highly structured, sheltered, and supportive environment back to basically the same environment where their drinking and drug use was out of control. There is a big difference between coping with problems in a controlled environment and coping in real life. For that reason, transitional care is especially important. This might take the form of stepping down to a lower level of care such as an intensive outpatient program, a sober living environment, or transitional services.

Relapse

Finally, it’s important to remember that addiction is a chronic disease and relapse is fairly common. It can be dangerous and demoralizing. You might feel like you’ve wasted all your time and money and disappointed everyone who cares about you. You might feel like since you already messed up, you might as well go all the way. However, a relapse doesn’t have to be a permanent failure. People do recover after several tries. The important thing is to minimize the damage and try again as soon as possible.

At Foundry, we understand that substance use problems are only partially about substances. Recovery doesn’t come from white-knuckled abstinence, but from creating the kind of life where you feel happier and more connected and no longer feel like you need drugs and alcohol just to get through the day. Our treatment program is a multifaceted process that involves treating mental health issues, learning effective behavioral strategies, learning practical life skills, and building social support to help you solve whatever problems you may encounter. To learn more about our approach to treatment, call us today at (844) 955-1066.

Meditation can be an excellent part of an addiction recovery plan. In recent decades, there has been a lot of research showing practical benefits of meditation including stress reduction, increased productivity, better sleep, better relationships, and a greater sense of well-being. These can all serve you well in recovery. Because of the popularity of meditation in recent years, there has been a flood of information about it. Unfortunately, much of it is well-intentioned but misleading and if you follow it, you might easily miss out on many of the benefits of meditation or conclude that meditation just isn’t for you. The following tips can help make your meditation practice a more effective part of your recovery plan. ‍

1.) Know Your Needs

First, meditation has become part of the current zeitgeist. It’s in the media all the time and you often hear people talking about their meditation practices. It’s almost expected that if you’re living a healthy, balanced life, then, of course, you’re meditating. However, it’s important to have some idea of what you actually want from the practice. Do you want to reduce stress? Do you want to have more compassion for yourself and others? Do you want to improve your concentration? Do you want to become enlightened? There are no wrong answers, but your individual needs will guide your approach to meditation.‍

2.) Find a Style that Works for You

Next, it’s important to understand that meditation isn’t just one thing. There are many different styles, traditions, and techniques. Currently, mindfulness meditation is the most popular and well studied and it will be a good place for many people to start. However, it’s not the only game in town. You may want to try a different style of meditation based on what you want from your practice. For example, if you want to reduce stress, mindfulness or a relaxation-response style of meditation may be the best for you. If you want to cultivate compassion then loving-kindness meditation (metta meditation) is the way to go. If you want to improve your concentration then a meditation that builds focus on an object, such as the breath, may be the most helpful.

3.) Find a Teacher

As noted, there is a flood of information on meditation out there and much of it is second-hand, perhaps a copy of a copy of a copy. The fastest way to get into a meditation practice and figure out if it’s right for you is to find a teacher. Depending on where you live and your particular situation, this may be easy or it may be hard. If your options are limited, the best strategy might be to work with the best teacher you can find. Even if it’s not exactly the style you want to do, they can show you the basics and help you figure out where to go next. If there is no teacher available in your area, look into online options. You can take a mindfulness-based stress reduction course online, which lasts eight weeks and has been shown to be pretty effective. There are also many good teachers on YouTube who do guided meditations for beginners. Look for videos by qualified teachers such as Thich Nhat Hanh, Yongey Mingyur Rinpoche, Jack Kornfield, Jon Kabat-Zinn, Joseph Goldstein, and Sharon Salzberg.‍

4.) Be Consistent

One of the biggest mistakes people make when they decide to try meditation is that they only do it when they feel like they need it. Perhaps they feel stressed or unable to relax, so they decide to light some incense and sit on the floor for a while and be peaceful. While that’s not the worst thing you can do, it’s about like exercising once in a while or practicing the piano once in a while. You really only get the benefits from regular practice. Meditation is a way of training your mind and you won’t see lasting changes unless your practice is consistent. It’s much better to practice 10 minutes every day than to practice for an hour at random intervals.

5.) Stick With One Approach for a While

Once you start learning about all the different approaches to meditation, you may be tempted to try them all. However, as discussed above, consistency is important. Spend at least a month with one practice and see what happens. If you don’t feel like it’s a good fit for you or your priorities change, try something else. 

6.) Don’t Try So Hard

Another common mistake people make is that they try too hard. A common misconception about meditation is that the goal is to clear your mind, which isn’t very practical. Some meditation styles advocate single-pointed concentration. However, most people try to achieve this through intense mental effort, which often backfires. Typically, it’s more effective to relax and approach your thoughts in the role of an observer rather than a bouncer. If you get caught up in trying too hard and constantly judging your meditation, it’s going to be counterproductive.‍

7.) Focus On the Process

There’s a paradox when it comes to meditation: There’s something you want from meditation or else you wouldn’t bother doing it, but the more you focus on the result you want, the less effective the meditation is. The reason is that you can’t simultaneously focus on the present, accepting your thoughts and emotions, and think about how great life will be in the future when your thoughts and emotions aren’t so irritating. The way out of this paradox is to focus on the process. Make meditation a regular part of your day, like brushing your teeth. When you do the practice, just do it and see what happens. Whether your experience that day is good or bad, it still counts.

Meditation isn’t a silver bullet but it is a practice that can enhance your recovery in many ways. For example, mindfulness meditation practice helps people be more aware of their emotions, less reactive to stress, and deal better with cravings. It’s a sort of safety valve for your mind. It relieves some of the tension so you can think a little more clearly and make better decisions. Having an experienced teacher is the best way to learn meditation. Consistency, patience, and being gentle with yourself are also crucial for getting the most out of your practice. 

At Foundry, we incorporate mindfulness meditation and yoga into our treatment program because we know treatment is only effective if we treat the whole person--mind, body, and spirit. Meditation is one aspect of our overall approach to wellness. Long-term success in recovery means creating a life that feels purposeful and connected, with no need for drugs or alcohol. To learn more about our addiction treatment program, call us today at (844) 955-1066.

People often complain about brain fog in their first year of recovery. This is the feeling that you can’t focus on anything, even simple tasks, you can’t remember things you should be able to remember, you don’t feel motivated, you can’t form a plan and follow it through, or maybe you feel sort of emotionally numb. Your brain has a lot of adjusting to do during this early period and it’s normal to feel a bit off. People who have recently quit stimulants may have an especially hard time with brain fog since stimulants unnaturally enhance the faculties mentioned above. Brain fog can be a major challenge for recovery because it makes you have doubts like, “Will I feel this way forever?” and “How am I supposed to function like this?” Brain fog usually goes away on its own as your brain slowly adapts to functioning without drugs and alcohol. The following tips may also help.‍

1.) Go to the Doctor

If it’s been a while since you detoxed--several months, at least--and you feel like your cognitive symptoms haven’t abated, it’s a good idea to talk to your doctor. Malnutrition is a common problem for people with substance use disorders. Medical detox and treatment programs typically try to address this issue, but if you didn’t go that route or if you’ve fallen back into old lifestyle habits, you may have some nutritional deficiencies. Deficiencies in omega-3s, magnesium, B vitamins, and other nutrients may be causing your symptoms and your doctor can figure this out with a simple blood test. These are also usually easy to correct. 

It’s also a good idea to rule out possible medical causes. Sleep apnea, thyroid problems, autoimmune disorders, and traumatic brain injuries are all possible causes of brain fog that you’ll want to rule out. You may also be on medications that are messing with your cognition and you’ll certainly want to discuss any change in medication with your doctor.

2.) Talk to Your Therapist

If there are no medical causes of your brain fog, talk to your therapist, if you haven’t already. Brain fog may have a psychological cause. Depression is the most likely. People often don’t realize that impaired concentration, slow thoughts, and poor memory are all common symptoms of depression. Lack of motivation and energy and emotional numbness are more well-known symptoms. Your symptoms may also be related to stress and anxiety. Psychotherapy, possibly with the assistance of medication, can help get these under control and that should improve your symptoms. However, some medications like beta-blockers have cognitive side effects, so you may want to avoid those.

3.) Dial-In Your Sleep

As for the things you have the most control over, sleep is the most common culprit when it comes to cognitive issues. Even a relatively modest sleep deficit can significantly affect your cognition, impairing your concentration, working memory, recall, planning, and self-control. Most studies suggest that we need at least seven hours of sleep a night to function optimally and for many people, even seven hours will be too little. The National Sleep Foundation recommends between seven and nine hours of sleep a night and the optimum amount will vary by individual and by any extra recovery needs, such as recovering from physical exertion or illness. 

If you’re getting less than seven hours a night, there’s a good chance that’s causing at least some of your cognitive problems. While too little sleep is by far the more common issue, it’s also important to be aware that too much sleep can also cause cognitive impairment. So if you’re sleeping more than nine hours a night on average, you might want to shorten it a bit. It’s also important to sleep regular hours. That will make it easier to fall asleep and to wake up and you will feel less tired with the same amount of sleep.‍

4.) Experiment With Your Diet

As noted above, nutritional deficits can affect your cognition, so eating a variety of whole foods, especially nutrient-rich fruits and vegetables, will help fill some of those gaps. It may also help to eliminate certain foods. Inflammatory foods have been found to be especially bad for mood and cognition since they essentially trigger the same immune response you experience when you’re sick. Try reducing your intake of sugar, high-fructose corn syrup, refined wheat, fried food, and processed meats. Alcohol is also highly inflammatory and impairs cognition, but if you’re in recovery, you should be avoiding alcohol already. 

5.) Get More Exercise

Exercise is just as good for your brain as it is for your body. It increases blood flow to every part of the brain, it makes you less sensitive to stress, it improves your mood, and it helps grow new brain cells. Most research indicates that moderate-intensity aerobic exercise has the most cognitive and mental health benefits and one large study published in The Lancet Psychiatry found that team sports are the single best exercise you can do for mental health. If your head is foggy, a game of basketball, a jog, bike ride, or walk may be just the thing you need. ‍

6.)Practice Concentrating

Most of the items on this list are about removing the impediments to healthy cognition, but it may also help to challenge your brain more as well. Some of the cognitive impairment you feel after quitting drugs and alcohol comes from lack of use. It’s very easy to concentrate on things related to drugs and alcohol but everything else takes a back seat. You can start building up your focus and other cognitive skills by using them more frequently. Meditation is a great way to do this deliberately, but there are other ways to do this as well. Playing an instrument, for example, uses the whole brain and requires a lot of focus and coordination. High-skilled sports and possibly even some video games may also help.

7.) Be Patient

Finally, it’s important to be patient with yourself. It can be hard to go through your days in a fog, struggling to complete even the simplest tasks, but it will get better. Your brain has to heal from possibly a long time of drug and alcohol use and that just takes time. It’s also important to remember that whenever you feel challenged or frustrated trying to focus, your brain is actually adapting. Alternate periods of work and rest. After a time of trying to focus and remember, give yourself a real break, where you don’t do anything at all and be sure to get enough sleep. This gives your brain more opportunity to make the changes you require of it.

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Recovery from addiction is a process and sometimes it feels way too slow. At The Foundry, we know that one of the biggest challenges of recovery is persisting day after day when progress isn’t always obvious. We’re here to support you and your family through treatment and beyond, to give you the best chance of success. To learn more about our approach to treatment, call us at (844) 955-1066.

Trauma is one of the most common drivers of addictive behavior. Although identifying trauma can be complicated--as we’ll see--research suggests it plays a major role in developing substance use disorders. For example, one study found that 66% of women with an opioid use disorder also reported sexual abuse and various studies have found that between 20% and 50% of people seeking help for a substance use disorder also have symptoms of PTSD.

That’s why identifying and treating trauma is crucial for a strong recovery from a substance use disorder. Unfortunately, there are many misconceptions about trauma that contribute to the stigma and prevent people from getting the help they need. The following are some common misconceptions about trauma.

1. “Trauma Is Life-Threatening”

We tend to think of trauma as something that might kill us--combat, a serious car accident, an armed robbery, and so on. However, trauma is fairly subjective. Consider two potentially traumatic events: a serious car accident and a divorce. The car accident is typically more life-threatening but a divorce can deprive you of your family, your sense of belonging, a lot of your money and security, and even your sense of self-worth. All of this might have more profound long-term consequences for your life and sense of well-being. Therefore, it’s not necessarily true that just because you haven’t been shot at, beaten, or otherwise physically threatened, that you haven’t experienced trauma.

2. “People Who Experience Trauma Usually Get PTSD”

Awareness of PTSD has gradually spread following the Vietnam War. The US Department of Veterans Affairs estimates that about 30% of Vietnam War veterans developed PTSD at some point in their lives--a really astronomical number, considering the number is estimated to be less than 20% even for Iraq War veterans. However, conditions for Vietnam veterans were especially bad.

Draftees were disproportionately drawn from disadvantaged backgrounds, sometimes choosing military service to avoid prison time, they were often ordered to harm civilians or were required to harm civilians in self-defense, and they received little support upon their return home. All of these factors have been shown to increase the risk of developing PTSD. 

Among the general public, the odds that trauma will develop into PTSD are much lower. Although about 60% of men and 50% of women will experience trauma at some point in their lives, fewer than eight percent of Americans will ever develop PTSD. The severity of the trauma, a history of abuse or mental health issues, and lack of social support all increase your risk of developing PTSD following a traumatic event.

3. “Trauma Only Affects the Weak”

Given that trauma develops into PTSD only rarely, one might draw the conclusion that trauma only affects the weak. While some people are more vulnerable to trauma than others, “weakness” is not the right word for that vulnerability. As noted above, the severity of the trauma, history of mental health issues, and social support are all important factors, none of which you have much control over. A severe enough trauma will affect pretty much anyone and you have no control over a history of mental health issues. 

Research suggests that high trait neuroticism might also increase your risk of developing PTSD, as well as other mental health issues. You might even say it takes more strength for someone with high neuroticism to weather adversity and seek help than it does for someone who just isn’t too bothered by anything. Besides, the history books are full of people who did heroic things and later suffered from PTSD. Audie Murphy, for example, won literally every US military award for heroism during WWII but struggled with PTSD and alcohol use for the rest of his life. 

Furthermore, the fact that social support is a strong mitigating factor shows that we all need help sometimes, whether it’s from a therapist or from supportive friends, family, and colleagues. Your environment makes a big difference and what separates a “strong” and a “weak” person might be nothing more than the social support they enjoy. 

4. “Trauma Is Inherently Bad”

We tend to think of trauma as a bad thing. No one wants to be threatened, raped, beaten, shot at, divorced, or nearly killed in an accident. We avoid these things whenever possible. The immediate effects of these kinds of incidents are almost always bad--pain, shame, anxiety, depression, and so on. However, in the long term, it is possible to bounce back from trauma better than before.

While post-traumatic stress disorder gets most of the attention, there is also such a thing as post-traumatic growth. Just surviving a traumatic experience can be a source of strength because you feel like if you can survive that, you can survive anything. For example, many Civil Rights leaders survived assassination attempts, which only strengthened their determination.

It’s easy to imagine giving up in the face of credible death threats, but in these cases, the result was the opposite. That kind of growth is available to anyone who has experienced trauma. If you are able to learn from it, to gain a sense of purpose, to strengthen your connection to the people who are most important to you, and so on, trauma can be put to good use.

5. “You Will Suffer from Trauma for the Rest of Your Life”

The usual model of trauma is that we imagine being damaged physically or psychologically and carrying that damage the rest of our lives. It’s true that some kinds of trauma will change your life permanently, that some events leave scars. However, it doesn’t mean that you have to live less of a life. Even people who experienced childhood trauma or severe trauma can overcome it and even grow when they get the right help. There has been a lot of progress treating trauma in recent decades, which means trauma isn’t typically something that you have to suffer with for the rest of your life. 

At The Foundry, we understand that trauma plays a major role in substance use disorders. That’s why we use many different approaches to help our clients heal from trauma as part of our comprehensive approach to addiction treatment. Our methods include cognitive behavioral therapy, or CBT, dialectical behavioral therapy, or DBT, eye movement desensitization and reprocessing therapy, or EMDR, Alpha-Stim, family therapy, and others. To learn more, call us at (844) 955-1066.

There is a common pattern you may have noticed in people who have recently quit drinking: They start eating a lot of sugary snacks. They’re always munching on chocolate, candy, or pastries. Although it’s common for people to lose weight when they quit drinking, people who pick up this habit might actually gain weight instead. Here’s a brief look at why this happens, why it’s bad, and what you can do about it.

Why It Happens:

1. Hypoglycemia

Many people aren’t aware that hypoglycemia--or low blood sugar--is extremely common among people with alcohol use disorder. Symptoms of hypoglycemia include irregular or fast heartbeat, pale skin, shakiness, anxiety, sweating, hunger, and irritability. Severe hypoglycemia may cause confusion, abnormal behavior, blurry vision, seizures, and loss of consciousness. Some of these may look familiar since they are also symptoms of alcohol withdrawal and hypoglycemia may easily be mistaken for protracted withdrawal symptoms.

There appear to be several reasons why heavy drinking causes hypoglycemia. First, the liver plays an important role in regulating blood sugar by storing and releasing glycogen. Alcohol impairs the liver’s ability to release glycogen, so this method of regulation becomes less effective. Simultaneously, alcohol changes the patterns of blood flow in the pancreas, increasing insulin production, which lowers blood sugar. These complementary effects are compounded by the high sugar content of many alcoholic drinks--particularly beer, which people often forget has a lot of sugar--which also causes an increase in insulin. 

People suffering from low blood sugar typically try to fix it in the quickest way possible: eating sweets. They aren’t always aware of what they’re doing. Often, they just learn unconsciously that sweet snacks relieve their symptoms and it soon becomes a habit.

2. Low Dopamine

Another reason many people develop a sugar habit after they quit drinking is that it can replace some of the dopamine boost they lost when they quit drinking. Our dopamine system exists in order to reinforce survival behaviors like eating and having sex but drugs and alcohol overclock that system so that it mainly seeks drugs and alcohol. Normal sorts of stimulating behavior become dull by comparison.

However, sugary foods give you a little more dopamine bang for your buck than other foods. People who experience protracted depression or emotional numbness in the early days of sobriety might find a bit of relief from eating sweets. 

Why It’s Bad:

In one sense, swapping alcohol for sweets sounds like a pretty good bargain. Sweets can make you fat and ruin your teeth but alcohol can ruin your life. While that’s true to a certain degree, there are some good reasons why replacing alcohol with candy is not a sustainable strategy.

1. Inflammation

First, refined sugar is a highly inflammatory food and inflammation is gaining attention as a major cause of a variety of problems, including mental health issues, medical problems, and even addiction itself. Inflammation is the body’s natural response to injury or infection. It helps destroy pathogens that make us sick. It also triggers other adaptations that are designed to aid the body in fighting infection and prevent spreading disease. These adaptations include pain to immobilize an injured area, lethargy to help us conserve energy, fever to kill microbes, and social isolation to prevent it from spreading. 

You may recognize lethargy and isolation as symptoms of depression, and in fact, recent research has found that as many as half of depression cases can be attributed to chronic inflammation. Depression is also a common driver of addictive behavior and must be treated and managed for recovery to last. Research also shows that a diet low in sugar and other inflammatory foods like processed meats and vegetable oils also reduce your risk of depression. 

2. Health Risks

As noted above, inflammation is increasingly being identified as a mechanism behind many health problems. For example, why should it be the case that obesity increases your risk of heart disease? Part of the answer appears to be that fat cells release inflammatory compounds and chronic inflammation leads to problems such as heart disease. That means two things: First, inflammatory foods such as sugar can directly increase your health risks, even if you otherwise lead a relatively healthy lifestyle and aren’t overweight.

Second, excessive sugar consumption can lead to obesity, which can cause health problems. A lot of the health risks of prolonged heavy drinking--heart disease, high blood pressure, increased risk of stroke, diabetes, some cancers, and so on--are compounded by obesity. While making the switch from alcohol to sweets certainly buys you time, some of your long-term health risks will be similar.

What to Do:

1. See Your Doctor

If you think your blood sugar is out of whack, the first thing to do is see your doctor. Your body and especially your brain need sugar to function so hypoglycemia is a serious matter. You want to be sure there isn’t some underlying medical issue causing your low blood sugar. 

2. Fix Your Diet

Most of the time, low blood sugar or blood sugar swings are caused by poor diet. You feel a bit faint so you eat a candy bar, which boosts your blood sugar temporarily, but then you crash again and need more sugar, so you’re always on this blood sugar rollercoaster. 

You can normally sort this out by reducing your sugar intake as much as possible--it’s nearly impossible to eliminate sugar completely, unless you make all of your own meals from scratch--and eating foods that are high in fiber and protein, such as vegetables, whole grains, nuts, beans, and legumes. These slow your digestion and ensure a more steady supply of carbs to your system.

If you must have something sweet, choose fruit. The fiber will fill you up and slow the absorption of sugar. Also, keep in mind that it may take a while for your body to adapt to the absence of alcohol in your system but you should start feeling better after a relatively short time on a healthy diet. 

At The Foundry, we understand that healthy eating is one of the best lifestyle changes you can make to support a strong recovery. Our program emphasizes good nutrition and an active lifestyle, which boosts your energy and mood, as well as healing your body. To learn more about our program, call us today at (844) 955-1066.

If you look at most approaches to addiction treatment, from AA to residential programs, you’ll notice that social connection plays a big role--perhaps the most important role. While treatment programs typically include individual therapy and lifestyle changes, they also focus heavily on group therapy, family therapy, and group bonding activities. This isn’t to promote a summer-camp atmosphere; it’s the serious work of recovery. The following are some of the main reasons why social connection is so important for addiction recovery.

Connection Is a Basic Human Need

First, it’s important to understand that having family and friends you trust, that you feel comfortable talking to, and whom you can rely on is not just a luxury, it’s a real human necessity. While chatting with your friends or complaining to a sympathetic ear may seem frivolous in the scheme of things, they are the type of interactions that hold communities together and make you feel like you belong.

Although we tend to value self-reliance--especially men, and especially in the US--we all understand instinctively that our safety and wellbeing ultimately depend on cooperation. In our ancestral past, exile likely meant death, so feeling socially alienated is a major source of stress. In modern society, financial transactions have replaced many of our social transactions but in the end, we all need some sense of connection to feel happy.

Using Drugs to “Fill a Void” May Be Literally True

We’ve known for a long time that feeling unable to connect to others is a common theme among people who struggle with substance use. Whenever you get to know someone with a history of addiction, you will typically find they also have a history of trauma, abuse, or neglect. These kinds of experiences, especially in childhood, impair your ability to form trusting and meaningful relationships later in life.

People often say they use drugs to “fill the void.” Recent research suggests that may literally be true. In one fascinating experiment, researchers gave some participants a placebo for four days and gave other participants naltrexone, an opioid antagonist that prevents opioids from binding to receptors in the brain. The participants were then asked to rate their social interactions in terms of their feelings of social connection.

On the final day, they were given a task specifically designed to elicit feelings of social connection, such as reading statements of gratitude written by people close to them. After a 10-day clearing period to get the naltrexone out of the participants’ system, the placebo group was given naltrexone and vice versa. The researchers found that while taking naltrexone, participants reported significantly lower feelings of social connection.

Interestingly, other sources of pleasure appeared to remain unaffected. That suggests that our opioid receptors may be specifically related to the pleasure we derive from social connection. When those needs aren’t being met by healthy social interaction, the void may literally be filled by synthetic opioid molecules. The study also suggests that naltrexone injections, which are sometimes court-ordered for drug offenders, may actually inhibit authentic recovery.

Connection Reduces Stress

People recovering from addiction typically cite stress as their number one trigger for cravings. The type of stress doesn’t really matter, although we are all more vulnerable to certain kinds of stress. The feeling of being overwhelmed, feeling helpless, or feeling worthless makes you want to escape the situation. You feel like you can’t deal with it anyway, so you might as well go back to drugs and alcohol. 

Social connection is one of the best buffers against stress. There are several reasons for this. One is that, as discussed above, socializing fills a basic human need. Just as you feel stressed when you’re hungry, you feel stressed when you are deprived of social interaction. The coronavirus pandemic illustrates just how strong this need is. People are willing to risk their lives and the lives of their family members to hang out in groups. Just as eating relieves the stress of hunger, social interaction relieves the stress of isolation.

Second, when you’re more socially connected, you have more resources available to solve problems. This is the underlying cause of the effect discussed above but it works on the rational level too. For example, being short on rent is much less stressful when you know a friend will lend you some money or a relative will let you stay with them if necessary. Often, just knowing these resources are available to you makes you feel more able to cope with stress, even if you never have to ask for help.

Connection Improves Your Health

Social connection isn’t just good for your mental health; it’s good for your physical health too. Research has linked chronic loneliness to a variety of health problems, including high blood pressure, heart disease, obesity, and poor immune function--all common health problems caused by substance use, especially alcohol. In other words, if you feel chronically lonely in recovery, not only are you fighting an uphill battle to stay sober, but you may also be compounding already elevated health risks.

On the other hand, feeling connected reduces stress--and therefore stress-related illnesses--and increases the likelihood that you will continue other positive lifestyle changes and have access to medical care when you need it.

Connection Keeps You Focused on Recovery

Finally, having a strong sober network keeps you focused on recovery. There are always ups and downs in recovery. Sometimes you will feel very motivated and sometimes even the easiest part of your recovery plan will feel like an insufferable chore. Being part of a recovery-focused group will help keep you going even when your motivation is low or when you are distracted by other concerns.

You have frequent reminders of what you need to be doing in recovery, inspiring examples of what is possible if you stick with it, and possibly some cautionary examples reminding you of what’s at stake if you backslide. Furthermore, the dread of walking into a meeting and admitting you slipped is an extra incentive to stay strong in moments of temptation. 

Social connection isn't the only factor in a strong recovery. Research also shows that genes play a major part in addiction risk. Furthermore, if your past experiences have impaired your ability to form social connections, you will probably need therapy to fix the problem. Just being more social won’t be enough on its own. However, having the right kind of sober support, reliable friends, and a good family environment can make a huge difference.

At The Foundry, we understand the importance of social connection in addiction recovery. We involve family in the recovery process to facilitate support, communication, and healthy boundaries. We also emphasize connection among our clients through group therapy and group activities. To learn more about our approach to treatment, call us today at (844) 955-1066.

Detox is the first major hurdle in addiction recovery. Fear of withdrawal keeps many people drinking and using long after they stopped having fun. Withdrawal is often miserable but unfortunately, there’s no way around it. Many treatment programs, particularly residential programs, have medical detox built-in. There are also facilities you can go to specifically to detox before going into a treatment program or just trying to stay sober on your own.

A lot of people feel like they can detox on their own, perhaps following instructions from the Internet. That might work for some people--although you should consult a doctor before detoxing at home--but others should definitely consider detoxing in a facility. The following considerations can help you decide which is best for you.

When You Shouldn’t

You Have a Long-Standing Addiction

Withdrawal symptoms happen because your body has adapted to the presence of drugs and alcohol and it won’t function normally without them. The severity of withdrawal varies a lot from person to person but your level of drug and alcohol use and how long you have been physically dependent play a major role. They are the primary factors that determine how far your system has deviated and therefore how big of a shock it will be to suddenly have no drugs or alcohol in your system.

The timeline may not be as long as you would expect--better to think in terms of months, not years. For example, a man who averages 12 drinks per day for two months will have about a 50% risk for major withdrawal symptoms.

You Drink Heavily

Alcohol is an especially tricky substance to detox from because DTs can come on suddenly after two or three milder days, seizures may happen with even moderate withdrawal, and DTs can be fatal in a small percentage of cases. As noted above, drinking consistently over a long period of time increases your risk, but the more you drink, the shorter your timeframe for serious withdrawal. 

For example, a man who consumes 25 servings of alcohol per day has a 50% chance of serious withdrawal after only three days of continuous drinking. The catch is, of course, that if you’re drinking 25 drinks per day, you’ve probably been drinking heavily for a while already, alcohol poisoning would probably be the more pressing issue. The moral of the story is that DTs are nothing to mess around with.

At the very least, you should discuss your options with your doctor before you quit cold turkey after many days of consecutive drinking. Given how quickly you can go downhill and how much pain you can save with early intervention, detoxing in a facility is often the best choice for heavy drinkers.

You’ve Tried Before and Given Up

Every stage of recovery has its own challenges but withdrawal is an especially high wall to climb. People often try to sober up on their own and do well for two or three days, only to give up and go back to using when withdrawal symptoms get too severe. This is especially common when detoxing from opioids, since withdrawal symptoms are so miserable and for alcohol, since people are often aware that  DTs can be dangerous.

When you detox in a facility, you have extra assurance that you’re detoxing in the safest way possible and therefore are less likely to fall back on the health excuse. Being in a facility can also increase your level of commitment and accountability, making you more likely to persevere through a tough detox.

You’ve Had a Rough Detox Before

It’s hard to predict how bad detox will be. As discussed above, severity and length of substance use are relevant factors, but perhaps the best predictor is if you’ve had a rough detox before. If your symptoms were severe or you had medical complications, it’s a pretty good sign that your next attempt will be similar and you would be better off detoxing in a facility. 

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You Have Co-Occurring Issues

Finally, withdrawal symptoms can put a lot of stress on your body, so if you have any co-occurring conditions, it’s much safer to detox under medical supervision. Relevant co-occurring issues might include high blood pressure, cardiovascular disease, or pregnancy. It may also be a good idea to detox in a facility if you have co-occurring mental health issues like depression, any anxiety disorder, or other conditions that might compound an already stressful ordeal.

When It Might Be OK

You Don’t Have a Long Addiction History

As discussed above, the longer and more heavily you’ve been drinking and using drugs, the greater your risk for a severe withdrawal, and consistency is nearly as important as volume. For example, if you have unhealthy drinking patterns but you’re mostly bingeing on weekends, you probably won’t have serious problems with detox--unless you’re drinking 25 drinks per day, which, again, is another issue entirely.

Younger people also tend to have less severe withdrawal symptoms, partly because they’re more physically resilient and partly because they haven’t been drinking or using for as long. If you’ve been staying below about five drinks per day on average, you are fairly unlikely to have a severe detox, but everyone is different. 

Your Doctor Is Helping You Taper

As noted above, if you’re considering detoxing at home, it’s always good to consult your doctor first. Sometimes a long taper is possible or even necessary. For benzodiazepines, for example, you typically have to taper down over a period of weeks or months to avoid dangerous withdrawal symptoms. People often taper down from prescription opioids so they can have a month or two of unpleasantness rather than a week of abject misery. The challenge with a taper is staying on track and not backsliding, so you will need some form of accountability.

You Have Someone at Home to Help

Finally, if you’re going to try to detox on your own, it’s much easier with help. It can be someone who lives with you, is willing to stay with you, or is willing to check on you frequently. Part of it is accountability--to keep you from running out to the liquor store, or whatever--but part of it is safety. For example, DTs can come on quickly, leading to confusion and loss of coordination.

You may not be able to call for help when you need it. Even if you are facing a less life-threatening detox, it can be hard to take care of yourself when you’re experiencing something that’s like the worst flu you’ve ever had. Having someone reliable to watch out for you while you detox makes the process more comfortable and likely to succeed.

At The Foundry, we know that detox is often the one thing people fear most about getting sober. We offer detox that begins with a full medical evaluation and an individualized plan that ensures detox will be as safe and comfortable as possible. We want you to be as healthy as possible as you move from detox to recovery. To learn more about our approach to addiction treatment, call us today at (844) 955-1066.

Healthy eating is one of the key lifestyle changes that will support a strong recovery from addiction. There are many reasons healthier eating is important. One is that addiction and poor nutrition often go together, typically from neglect but also because alcohol impairs your digestive system’s ability to absorb nutrients. This malnutrition can have many negative health effects and should be corrected as soon as possible. 

Second, prolonged substance use increases your risk for a variety of medical problems, including heart disease, stroke, liver disease, diabetes, and certain kinds of cancers. Although you may not be able to fix these problems with a healthy diet, you can certainly reduce your risk. Finally, many studies have found that healthy eating reduces your risk of depression, which is a major driver of addictive behavior and affects about 20% of people with substance use disorders. 

Adopting a healthy diet can help you feel better, be healthier, and have a stronger recovery, but it’s also challenging to change long-standing eating habits. The following are some relatively easy ways you can improve your diet quickly.

1. Write Down What You Eat

First, it’s crucial to actually know what you’re eating. Our memories tend to be very selective about what we eat so spend a week or two recording everything you eat as you eat it. Either write it all down in a notebook or use an app like MyFitnessPal. The latter has the advantage of being more accurate and recording nutritional information automatically, and it’s free. You may be surprised to see what your eating habits are really like.

2. Make One Change at a Time

One mistake people often make is trying to completely overhaul their diet right away--maybe going totally whole-food plant-based or totally keto or something else. That’s a lot of work up front, you encounter a lot of friction from friends and family, and you’ll be lucky to make it a week using that strategy. 

Instead, focus on one small change at a time. There are two ways to approach this: You can either start by making an easy change and gradually make more challenging changes, which helps boost your confidence, or you can start with a change that will make the biggest difference in your health and mood. Say, for example, that after writing down everything you eat and drink, you realize you’re drinking more than two liters of Coke every day.

That’s nearly 800 empty calories and more than 42 grams of sugar, while the American Heart Association recommends no more than 36 grams of sugar a day for an adult male. Therefore, tackling that one habit is going to have huge benefits in terms of a better mood, less inflammation, and maintaining a healthy weight.

3. Make Healthy Substitutions

A common mistake people make when trying to quit any bad habit is to just try to stop doing it. This leaves a sort of void and it’s very easy to slip back into the old habit. A better approach is to replace the bad habit with a good or neutral habit. Changing food habits is no different. Leaving something off your plate is hard; replacing it with a healthier option is much easier. In the example above, maybe you habitually pour yourself a glass of Coke every time you sit down to eat.

There are many easy substitutions that are much healthier. Water or unsweetened iced tea would be ideal, but you could also go for flavored sparkling water, or even a soft drink with less sugar would be a step in the right direction. Unfortunately, fruit juice is often just as bad as soda in terms of sugar but a lot of people believe they’re choosing the healthier option. 

You can make many different kinds of easy substitutions in order to eat healthier. You can eat baked or grilled chicken instead of fried, get the vinaigrette dressing instead of ranch, and get the baked potato instead of fries. Substitutions--especially those that favor whole foods--are an easy way to eat healthier without feeling deprived.

Add One Vegetable

Another tactic that you can use by itself or in combination with substitution is to just add one vegetable to every meal. That way you’re increasing your fiber and nutrition while only adding a few calories to your meal. It works with anything. For example, which is healthier: a burger and fries or a burger and fries and a carrot? Obviously, it’s better to have meals composed entirely of healthy whole foods, but it’s also important not to let the perfect be the enemy of the good and an easy way to do that is just to add a serving of vegetables to every meal.

Learn to Cook One Easy Meal

There’s a lot of research showing that people who cook more meals at home are healthier and closer to their ideal weight. There are a number of reasons for this but perhaps the biggest is that commercial foods tend to have more sugar and fat than the equivalent foods you make at home. Unfortunately, most people don’t have a big culinary repertoire and they don’t have time to cook every meal.

Start by learning to cook one easy thing that you don’t mind eating frequently. For example, rice and beans are super easy and you can make one batch and eat it all week. Even a sandwich is fine if the ingredients are fresh and healthy. You can buy frozen vegetables and pop them in the microwave for a couple of minutes and they taste fine. Figure out a few easy go-to recipes. The more meals you make at home, the healthier you’ll be.

Follow the 80% Rule 

Finally, observe the 80% rule, which is that you should stop eating when you’re 80% full. It takes a few minutes for your stomach to signal your brain that it’s full because the hormonal signal has to diffuse through your body. As a result, by the time we feel full, we’re often overstuffed. You can eat only healthy foods and still make yourself unhealthy by eating too much of it. It’s easier to observe the 80% rule if you pause occasionally while you’re eating to let your food settle. This gives the “full” signal a chance to reach your brain.

At The Foundry, we know that healthy lifestyle changes make everything else in addiction recovery easier. That’s why we emphasize a healthy diet, as well as exercise, mindfulness, and social connection as part of our holistic approach to treatment. There are no shortcuts to living a healthy lifestyle, but we can get you off to the best possible start. To learn more, call us today at (844) 955-1066.

If you’ve had an episode of depression in the past, your chances of having another episode are about 50%. And if you’ve had two episodes of depression, your chances of another episode rise to about 80%. Depression is inherently miserable and no one wants to weather another episode. If you’re recovering from a substance use disorder, there is even more at stake, since depression is a major driver of addictive behavior. The good news is that there are things you can do to reduce your chances of another episode of depression or reduce the severity of an approaching episode if you are able to catch it early. 

1. Know Your Patterns

First, it’s important to know your patterns and triggers. Typically, the first episode of depression is triggered by something--a traumatic event, major stress, grief, and so on--and that can give you a clue to what might cause a relapse. Stressful events like having a baby, moving, a breakup or divorce, losing a job, getting a promotion, and so on are all things to watch out for.

Many people are also affected by seasonal changes, especially as winter approaches and the days get shorter. This is known as seasonal affective disorder and it can happen in the summer too. Finally, anniversaries are often a problem. It could be the anniversary of the death of a loved one or the first holiday after a divorce. Knowing your triggers and taking extra precautions can help prevent a relapse of depression.

2. Keep Track of What Works

Second, keep track of what works. If you had help from a therapist to get through your earlier episode, you have a headstart in this regard. Depression is different for everyone and it appears to have a variety of possible causes, which means it also has a variety of solutions. It’s a good idea to keep a record of what works for you someplace you can easily reference it.

For example, some people do really well on one kind of medication but not another. You may discover that there are two or three kinds of cognitive distortions that cause most of your problems. It can be hard to keep track of all these things so make a list and consult it often.

3. Stick to Your Treatment Plan

If you worked with a therapist during previous depressive episodes, you probably worked out a recovery plan, even if it wasn’t strictly codified. It might involve taking an SSRI, keeping up with therapy, making some healthy lifestyle changes, and so on. As you start to feel better, it’s tempting to start cutting corners.

You might be able to coast for a while but it will eventually catch up to you, especially if you suddenly have to deal with a lot of stress. Sticking to your treatment plan--or going back to it as soon as possible--is the single best way of preventing a relapse of depression.

4. Stay Connected

One common early symptom that depression is coming back is that you don’t want to be around anyone. People ask you if you want to go out but you’d just rather stay home. You feel like you can’t be bothered. Unfortunately, isolation is one of the things that will make you spiral down the fastest. The worse you feel, the more you want to be alone.

Staying connected is one of the best ways to improve your mood and feel better about yourself. It’s especially important when you feel tempted to isolate yourself. It’s crucial to resist that temptation, even if you’re only texting with friends and family.

5. Talk to Your Therapist

These days, psychotherapy isn’t typically like psychoanalysis, where you go every day for years. A course of cognitive behavioral therapy, or CBT, might only last a few months. It tends to be more targeted to specific solutions and when those goals are met, there’s no reason to continue meeting. However, you shouldn’t hesitate to resume therapy if you feel like you might be heading for another episode of depression.

The earlier you see your therapist, the better. Often, just feeling somehow “off” can be a sign that depression is returning. Maybe you feel irritable or that mundane tasks are extremely frustrating. It’s better to talk things over when you’re not sure exactly what’s wrong rather than wait until you’re in the middle of a crippling episode of depression.

6. Boost Your Mood

When you’re already in the middle of an episode of depression, advice like “Cheer up,” “get out of the house,” “do something fun” sounds hopelessly oblivious but if the feelings of depression have just started creeping in, a little boost in mood can go a long way. There are many ways to change your mental state. You can listen to music, go for a walk, go out with friends, watch something funny, do something creative, or try something new.

If you can, travel is often a great way to change your state. Even a short trip to a new place can interrupt a downward spiral. The key is to figure out what works for you and add it to the list, as discussed above. Having a few go-to tactics for improving your mood can make the difference between being in a bad mood for a day or two and being depressed for months.

7. Take Care of Yourself

Self-care is extremely important for avoiding depression, avoiding a relapse of substance use, and for staying happy and healthy in general. The three main pillars of self-care are a healthy diet, adequate sleep, and regular exercise. These all help reduce your sensitivity to stress, help you regulate your emotions, boost your mood, and reduce inflammation, which is a factor in more than half of depression cases.

In addition to these, it’s also important to take time each day to relax and do something fun, even just for a few minutes. Spending time with friends and family, as discussed above, is also an important aspect of self-care.

Depression is a major risk factor for substance use and it is also very likely to return after you’ve had one episode. Fortunately, it’s not guaranteed to return. If you know your patterns and triggers, are aware of early warning signs, and take action early, you can avoid future episodes or at least reduce their severity.

At The Foundry, we know that substance use is often just a symptom of other problems. Mental illness, substance use, dysfunctional family dynamics, and maladaptive behaviors all feed on each other and keep you trapped in the cycle of addiction. That’s why we emphasize mental healthcare such as CBT and DBT as well as healthy family dynamics and healthy lifestyle changes as part of our holistic treatment program. For more information, call us today at (844) 955-1066.