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Beneath everything else, recovery from addiction is not about abstaining from drugs and alcohol but rather about improving the way you relate to yourself and the world. There are many ways in which our own minds can cause us problems. We have intrusive thoughts, we worry too much, we have inaccurate beliefs about the world, and we have unrealistic expectations of ourselves. One very common way we make ourselves miserable and limit our own progress is by having a fixed mindset instead of a growth mindset.

Growth vs. Fixed Mindset

A fixed versus growth mindset is a concept developed and popularized by Carol Dweck. In her research, she noticed that some children were more tenacious in solving problems and she discovered that the main thing that differentiated these children from those who gave up easily was that they had what she termed a “growth mindset” while the children who gave up quickly had a “fixed mindset.” 

The difference between these two mindsets is simple: If you have a fixed mindset, you believe that you’re basically born with certain talents and capacities, such as intelligence or social skills or athletic skills and so on, and there’s not much you can do to improve your performance in any given area if you’re not especially talented in that area. A growth mindset, on the other hand, is the belief that with a bit of effort, you can improve your skills and grow as a person.

The reality is, of course, somewhere between these two. Talent is certainly a real thing. Few people will reach the heights of Lebron James or Elon Musk no matter how hard they work. On the other hand, many--perhaps most--of us have too little confidence in our ability to make meaningful changes in our lives. In other words, most of us would be much better off if we made an effort to adopt a growth mindset. That’s especially true for anyone recovering from addiction.

A Growth Mindset Reduces Resistance to Change

Resistance to treatment is a common problem. Many people have what AA people call “terminal uniqueness.” This is sort of the idea that “I’m not like everyone else here, so I don’t have to engage with treatment the way they do.” This typically stems from a need to protect your sense of identity. Everyone else is an “addict” while you are basically a decent person who hit a rough patch. To participate fully in treatment is like admitting that you got lost somehow and you can’t find your way back. 

To a person with a fixed mindset, this is a serious threat. It implies that this edifice of self you have constructed has a faulty foundation. You want to reject any evidence to the contrary. However, to someone with a growth mindset, the idea that you might need help is much more palatable. You’re not broken on some fundamental level; you just have some weak points you need to strengthen and you know that you can get stronger with persistent effort.

A Growth Mindset Opens Up New Possibilities

When you’re first considering the possibility of treatment or just starting out in recovery, it can be very hard to imagine a better life. You are probably at a low point, or else you wouldn’t be considering a major life change. All of your future possibilities are colored by your present circumstances. This is especially true if you have a fixed mindset. That’s because when you try to imagine living a happier, more fulfilling life, you’re trying to imagine living that life as the person you currently are. You may think, “How am I supposed to live a good life when I can barely get out of bed, when I can’t get through the day without drugs and alcohol, when I’m constantly tormented by anxiety, and so on?” It’s a perfectly reasonable question to ask when you don’t believe in the possibility of growth.

If you have a growth mindset, it’s easier to imagine that a better life is possible, even if you aren’t yet sure how. You may still be aware of all the obstacles in your way but perhaps you can also remember overcoming other obstacles that once seemed insurmountable. You may not be able to imagine living a better life as the person you are now, but you can imagine living a better life as the person you can become.

A Growth Mindset Turns Challenges into Opportunities

Perhaps the greatest advantage of a growth mindset is that it turns challenges into opportunities. There is no shortage of challenges in addiction recovery. In fact, every stage of recovery--detox, treatment, therapy, transitioning home, continuing with your recovery plan, and so on--offers a different set of challenges. 

If you have a fixed mindset, every challenge is just an opportunity to fail. You have your little set of skills and qualities and if those don’t equip you for the challenges you face, then you’re just out of luck. People will see that you, as a person, just don’t measure up. 

However, if you have a growth mindset, your model of challenges is completely different. Instead of seeing them as the rocks that sink your ship, you see them as weights that make you stronger. A challenge is an opportunity to learn something about yourself. It’s a chance to learn new skills and expand your ability to persevere. Every new challenge recovery presents is an opportunity for growth and will prepare you to overcome even bigger challenges down the road.

Adopting a growth mindset is one of the best ways to become more robust to the challenges that you will face in addiction recovery. It makes you less afraid of change, it makes you better able to imagine a happier life without drugs and alcohol, and it makes every new challenge into a chance to grow. 

At The Foundry, we know that getting sober and staying sober is probably the hardest thing you will ever have to do. We also believe that abstinence from drugs and alcohol is only one outcome of a process that will increase your overall quality of life, including your mental and physical health, and your relationships. For more information about our treatment program, call us at 844-955-1066.

You’ve probably heard the AA aphorism, “One day at a time.” The idea is that thinking about staying sober for the rest of your life is too much to think about. It’s too overwhelming. You get caught up in thinking “What if this or that happens?” “How am I going to stay sober for the rest of my life?” and so on. “One day at a time” is a mantra that has helped many people through hard days. 

Sometimes “One day at a time” becomes “one hour at a time” or even “one minute at a time.” That’s fine. In fact, the more you narrow that time horizon, the closer you come to that classic dictum of happiness, “Live in the present moment.” This is good advice for anyone, but especially anyone with a substance use issue. Ruminating about past mistakes or worrying about possible problems are typical features of major depression and anxiety disorders, respectively. Living in the present spares you from having to carry the weight of the past and future but it can be hard to do. The following tips can make living in the present easier.

Focus on the Process

For many people, the biggest obstacle to living in the present is that we feel the need to plan for possible problems. This is especially true of people who tend to be anxious. Prying your attention from your worries feels a bit like taking your eyes off the road when you’re driving. 

To overcome this resistance, focus on the process rather than the end result. Living in the present doesn’t mean you give up on the idea of progress but rather understanding that progress can only happen if you act on the present. So, for example, you can be engaged in writing down some recovery goals and some steps to get there. You’re planning for the future, but you’re actively engaged in that particular activity. 

Write Things Down

One reason we often don’t live in the present is that we have something we feel is important that we have to remember. Maybe you have a meeting after lunch or you’re supposed to call your mom, or you have a great idea for your friend’s birthday present, and so on. If you have to devote mental energy to remembering those things, they will take away your focus. Instead, just write them down. If it’s an appointment, writing it down on a calendar or planner is always a good idea, but just writing a reminder on a sticky note is usually enough to get it off your mind.

Practice Mindfulness Meditation

Mindfulness meditation simply means setting aside a certain amount of time every day to deliberately practice being in the present moment. It could be as little as five minutes or it could be as long as you want. The exercise is about accepting whatever you experience in the moment without judgment and without your mind wandering off to the past or future. Your mind will inevitably wander off, especially at first. When this happens, just notice that it happened. Just noticing brings you back to the present because you become aware of what your mind is doing. 

Use a Grounding Technique

A grounding technique is when you deliberately notice sensations in order to ground yourself in the present. You can do this as part of mindfulness meditation or just any time during the day when you find yourself preoccupied with worries or otherwise unable to concentrate. A common grounding technique is the 5-4-3-2-1 technique. You notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This engages all of your senses and the mild complexity of the task keeps you cognitively engaged. However, you don’t have to go through this whole exercise to ground yourself. You can engage with any sensation. For example, you might notice the sensations in just your feet or you might notice the sensations of your breathing. 

Forget About the Clock

Anyone who has ever had a job knows that the last 10 or 15 minutes of the workday are the longest. When you’re busy, you forget about time and focus on what you’re doing. When you start looking at the clock, you get restless. Time creeps by. You wish it were 20 minutes in the future and you were on your way home. The same thing happens any time you’re too focused on the time. Part of your brain is always pulling you away from your task at hand to check the time. Try forgetting about the clock. If you have to do something at a certain time and you’re afraid you’ll get carried away and miss it, set an alarm. 

Accept Your Emotions

Another major challenge to staying present is when the present feels pretty bad. Either you’re in physical pain or discomfort or you are experiencing challenging emotions. It’s normal to want to escape that situation, even if you’re just imagining how nice it would be if you didn’t feel so miserable. 

Ironically, pushing away negative feelings only makes them stronger. The purpose of pain is to let you know that something is wrong. If you try to ignore it, it keeps tapping you on the shoulder. However, if you accept your discomfort and can be present with it without judgment, it typically becomes more tolerable. This is especially important for anyone recovering from a substance use disorder because drugs and alcohol often serve as an avoidance mechanism. If you can look challenging emotions straight in the face and accept them for what they are, they have less control over you.

Living in the moment improves the quality of your recovery and your life in many ways. You’re more engaged in what you’re doing and you’re less bothered by rumination and worry when you live in the present. However, it does take practice. Focusing on the process rather than the outcome you want, practicing mindfulness, and periodically grounding yourself through your senses are great ways to spend more time living in the present.

At The Foundry, we know that recovery from addiction is about treating the whole person. That’s why we incorporate mindfulness meditation and trauma-informed yoga into our treatment program, along with evidence-based therapeutic methods and positive lifestyle changes. For more information, call us at 844-955-1066. 

We’ve all heard a lot about mindfulness in recent years. It has gone from a fringe practice to a common, even obligatory wellness practice. It has even been incorporated into mainstream treatments for addiction and other mental health issues. Treatment modalities such as mindfulness-based cognitive therapy, or MBCT, and dialectical behavioral therapy, or DBT, use mindfulness to help clients become more aware of their thoughts and emotions in general and better tolerate challenging emotions. Mindfulness meditation is often incorporated into addiction treatment programs, too. There are a number of reasons mindfulness is such a powerful addition to any recovery program, including the following.

Mindfulness reduces stress and anxiety.

One of the most publicized benefits of mindfulness practice is that it can reduce stress and anxiety. This is crucial for two reasons. First, having an anxiety disorder such as generalized anxiety, panic disorder, social anxiety disorder, or PTSD, significantly increases your risk of addiction. If you want to have a long recovery, you must find effective ways to manage your anxiety. Second, most people identify stress as their biggest trigger of cravings. Therefore, learning effective ways to manage stress will also reduce the number and severity of drug and alcohol cravings.

One of the first clinical uses of mindfulness meditation was to reduce stress. Programs like Herbert Benson’s relaxation response and Jon Kabat-Zinn’s mindfulness-based stress reduction, or MBSR, are perhaps the two most prominent examples. If mindfulness were only about spending 20 or 30 minutes a day sitting quietly and relaxing, that in itself would help reduce stress. However, there’s more to mindfulness meditation. Perhaps the most important effect in terms of stress and anxiety is that mindfulness trains you to stay in the present moment, rather than worrying about things that might happen. This effect will eventually extend into your regular life, not just when you’re deliberately practicing mindfulness.

Mindfulness improves metacognitive awareness.

Another useful aspect of mindfulness meditation is that it builds metacognitive awareness — or being aware of what you’re thinking about. This doesn’t seem like a big deal, but it is. Much of the time, our thoughts, beliefs, assumptions, and even emotions, lie beneath the level of conscious awareness. Other times, we get so swept up in some train of thought that we’re not even aware of what’s going on. Both of these can be barriers to insight and recovery.

Most treatment programs and therapists use techniques from cognitive behavioral therapy, the premise of which is that our thinking, rather than external events, is what causes disturbing emotions. If you adjust your thinking to be more objective, you will naturally suffer less, emotionally. The problem is that thoughts can be evasive and slippery. Practicing mindfulness will make you more aware of what you’re thinking and how it affects your emotions. This makes therapy much more effective.

Mindfulness improves behavioral awareness.

Part of the challenge of overcoming addiction — and bad habits, more broadly — is that a lot of our behavior happens on autopilot. If you’ve ever tried to quit smoking or quit biting your fingernails, you’ve probably noticed your body seems to engage in these behaviors without your consent or awareness. This automatic behavior happens on an even deeper level with addiction.

It’s hard to change your behavior when you’re not even aware of what your behavior is. Mindfulness helps you bring more attention to what you’re doing at any given moment. You are more aware of what you’re doing and also how you feel about it. For example, smokers who are asked to smoke mindfully are often surprised to discover that they don’t like the taste or smell of cigarettes or the feeling of smoke in their lungs. Getting off of autopilot through mindful attention gives you more control over your behavior.

Mindfulness changes patterns of avoidance.

Substance use is often a symptom of avoidant behavior. That is, you may use drugs or alcohol as a way of avoiding some kind of emotional stress rather than deal with it. While this offers temporary relief, it makes the problem worse in the long run and causes new problems to go with it.

Mindfulness is really the opposite of avoidance. Instead of trying to ignore or suppress a challenging emotion, you accept it and observe it without judgment. You notice what the emotion is like, what thoughts arise with it, where you feel it in your body, how it changes over time, and so on. Several studies have found that people who are more accepting of their emotions suffer less distress and fewer negative outcomes, such as depression when they’re under stress. This isn’t only limited to emotions like anxiety or pain from traumatic memories, but it can help you get through cravings, as well. This is sometimes called “surfing” a craving.

Mindfulness can improve your relationships.

Having strong relationships is one of the most important parts of addiction recovery. Social connection reduces stress, gives you a sense of purpose, and helps keep you accountable. Mindfulness helps improve your relationships in several ways. First, from a practical perspective, it helps you pay attention when someone is talking. We’re often too distracted by our phones or by our own thoughts to listen properly. Just making an effort to give someone your full attention will improve your relationship.

Second, one of the challenges of communicating is that we are often too reactive. We get angry, defensive, or critical and a conversation quickly devolves into an argument. When you learn to be more mindful, you’re aware of these emotional reactions within you but you don’t necessarily take them too seriously. You can entertain different interpretations and consider things from the other person’s point of view before you respond.

Mindfulness is not a replacement for therapy or treatment, but it can be a powerful addition to any recovery program. It reduces stress, helps you to be more aware of your inner life and outer behavior, and improves your relationships. At The Foundry, mindfulness meditation is one of many modalities we use to treat substance use disorders. For more information about our programs, explore our website or call us today at 1-844-955-1066.

One thing you’ll notice in pretty much any addiction treatment program is that structure and routine are important. Part of this is just practical; afterall, you can’t just have people showing up for group therapy and other activities whenever they feel like it, or nothing would get done. However, structure also plays an important part in treatment and recovery. Here’s why.

Structure in Treatment

In treatment, most activities are scheduled. You’ll wake up at a certain time and go to bed at a certain time. You’ll exercise and eat meals at certain times. There is free time, but there is also much to accomplish in a relatively short stay, so there are a lot of activities scheduled during treatment.

As noted above, this is practical, but it’s also therapeutic. By the time most people enter treatment for substance use disorder, their inner lives are fairly chaotic. This results in confusion, uncertainty, and anxiety. One way to bring those feelings under control is to impose some degree of outward order. With a reasonable structure in your day, you are less restless, bored, and anxious. You know basically what to expect from the day. This lets you focus on healing and sorting out your thoughts.

Structure in Recovery

Ideally, you should try to continue your treatment routine after you finish the program. While a month is typically not enough to make a new behavior automatic, it’s a pretty good start. If you make an effort to keep getting up at the same time and going to bed at the same time, going to meetings, eating healthy meals, and so on, it should be relatively easy to stay on track. The following are reasons having structure and routine in recovery makes things easier for you.

A regular routine helps manage stress.

Stress is a major issue for most people starting out in recovery on their own. This is especially true when transitioning out of an inpatient treatment program where they are mostly sheltered from everyday stressors. Stress is typically cited as the number one trigger of cravings, so it is crucial to manage stress in the first year.

Keeping a regular routine is a great way to manage stress. For one thing, it reduces anxiety resulting from uncertainty. When you have to constantly decide what to do next, or have no idea what each day might bring, you’re always a little anxious. Having a regular routine allows you to have some idea what your day is going to be like. What’s more, it’s a way of increasing your self-efficacy. How you spend your time is something you largely have control over. When you intentionally structure it in a productive way, you exert more control over your life, which reduces feelings of stress. Having a plan for the day, even a provisional one, even helps you deal with unexpected problems.

A routine makes healthy decisions easier.

Another major advantage of having a regular routine is that you don’t have to put so much effort into making healthy decisions. Once you’ve established a healthy routine, you make healthy decisions on autopilot. For example, it’s much easier to go to 12-Step meetings every day at the same time, rather than going at different times or just two or three days a week. That’s because you get into a routine. It’s time for your daily meeting, so you go to your meeting. The same is true for any part of your recovery routine — exercise, writing, getting up and eating breakfast, and so on. When you’ve established a good routine, it takes more effort to break it than it does to just do what you’re supposed to do.

A routine revolves around your priorities.

A good routine isn’t just about doing the same things every day; it’s about doing the important things every day and doing them first. This ensures that the things that will most benefit your recovery and your life don’t get lost in a sea of low-priority obligations. Incidentally, having clear priorities and making them part of your daily routine also reduces stress. If you don’t get to a low-priority task or you have to put it off to the next day, you don’t worry about it too much because you know it’s a low-priority task. By creating a routine around your recovery plan, you can be sure you are always prioritizing your recovery.

How to create a healthy routine.

For most people recovering from a substance use disorder, the whole idea of structure and routine will feel at least slightly irritating. It may feel restrictive or patronizing. If that’s the case for you, then trying to schedule your day in 15-minute chunks, like some productivity gurus advocate, will probably not go well for you. However, that doesn’t mean you can’t reap the benefits of living a slightly more structured life.

The first thing you have to do is adjust your thinking about structure and routine. Routine isn’t a cage; it’s a ladder. It’s a way to ensure you’re doing the things that matter to you and that you’re making some kind of progress. The first concrete step is to establish one anchor point for your day. It might be getting up at a regular time or it might be going to your 12-Step meeting at a regular time. If you have a job with regular hours, that’s a pretty good anchor point.

Next, you want to connect new behaviors to your anchor points. So, for example, you might get off work and head immediately to your 12-Step meeting. It shouldn’t take long for this to become routine. Now you have two solid points of structure in your day. For behaviors like exercise, don’t be afraid to start small. It’s most important to establish the habit; you can always scale up later.

Structure and routine are crucial elements of addiction recovery. They build conscientiousness, which is a personality trait that research shows protects against substance use issues. They reduce stress, ensure you address your priorities each day, and make healthy choices easier. At The Foundry, we strike a delicate balance — we provide enough structure for therapeutic purposes while changing things just enough to keep them interesting throughout treatment. To learn about our treatment options, call us today at 1-844-955-1066 or explore our website.

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When people with an alcohol use disorder decide to quit drinking, there’s usually one big reason. Maybe they lost their job because of their drinking, their spouse threatened to leave and take the kids, or they ended up in a drug court with a choice between getting help or going to prison.

Even if you do have one big reason for quitting, there are many less important — but still pretty nice — benefits that come with it. Whether you have a serious problem with alcohol or you feel like you could just use a break from alcohol, the following are some of the good things that happen once you quit.

You sleep better.

A lot of people assume alcohol helps you sleep better, but really the opposite is true. Alcohol helps you fall asleep more easily, but it also prevents you from reaching deep, restorative sleep.

When you’ve been drinking, you spend more time in the shallow parts of the sleep cycle, especially REM sleep, which is why you tend to remember your dreams more. After the first few hours, your sleep becomes disrupted as the alcohol is metabolized and your body starts to experience the rebound effect, which typically results in increased anxiety.

Typically, people find they sleep better pretty quickly after they stop drinking. They feel more rested because they sleep more deeply and sleep all night instead of waking up frequently in the early morning hours. If you’re getting sober after a serious addiction, it may take weeks or months for your sleep patterns to return to normal, but it will happen eventually.

You feel better.

If you drink a lot, it might be that you only feel good or even normal for a short period when you’ve had a certain amount to drink. The rest of the time, you may be hungover, sleep deprived, or in the early stages of withdrawal.

If you’re a very heavy drinker, you may be feeling some health effects such as lack of energy from malnutrition, frequent illnesses, or even problems resulting from heart or liver disease.

When you quit drinking, you may temporarily feel worse while you’re going through withdrawal, but then you’ll start to feel much better in general. You won’t be hungover or starting withdrawal and you’ll have more energy because you’re digesting your food better and sleeping more deeply.

You think better.

Obviously, no one is mentally sharp while drunk but the cognitive effects of drinking tend to persist even when you’re not drinking. One reason is alcohol’s effect on sleep.

When you’re not sleeping deeply and running a chronic sleep deficit, your brain doesn’t work as well. Research shows that sleep deprivation and sleep deficit lead to cognitive impairments, including poorer working memory, poorer concentration, poorer long-term memory, and worse decision making.

Poor sleep also interferes with memory consolidation, so if you’re in school or trying to learn new skills, drinking will make it harder. When you quit drinking, you will probably notice your head feels clearer even if it takes a while for your sleep to get back to normal.

You lose weight.

Most people find they lose weight pretty quickly once they stop drinking. Alcohol has a lot of empty calories, which add up fast, even if you’re only having a few drinks a night.

For example, a can of beer has about 150 calories, so you could easily drink an extra 600 calories a night — about a quarter of the daily caloric needs for an average male — without even reaching the threshold for binge drinking. Not only that, but alcohol boosts estrogen production in both men and women, making it harder to metabolize fat.

As a result, many people are surprised to find that they lose weight when they stop drinking, even if they aren’t trying. It should be noted though, that some people actually gain weight. It’s not uncommon for people to start eating a lot of sweets when they quit drinking, which quickly leads to weight gain.

You look younger.

You’re probably aware that alcohol is a diuretic, meaning it extracts water from your body. That’s why you pee so much when you drink — you actually discharge more liquid than you consume. This has a number of effects, but the most apparent is its effect on your skin.

When your skin dries out, it becomes less elastic. As a result, you might look older and more wrinkled after just one night of heavy drinking.

If you drink often, the effect is compounded. However, once you quit drinking, you start looking younger pretty quickly. Your body wants to be adequately hydrated, so it will hold on to that water once you stop messing with your system.

You have more free time.

Most people are not aware of how much time drinking consumes until they quit. Heavy drinkers often block off time specifically to drink, which means they aren’t doing other things with that time.

Alcohol also distorts your perception of time, especially when you start missing chunks due to blacking out. What’s more, alcohol often makes people and activities seem more interesting than they really are. When people quit drinking, they suddenly find they have a lot of free time on their hands they can use to spend time with people they care about, engage in new hobbies, read, get things done, or whatever else they want to do.

A lot of good things happen when you quit drinking. The benefits described above are only the ones you might notice pretty quickly and don’t even include many of the health or relationship benefits that will become apparent with time. At The Foundry, we know that recovering from drug and alcohol addiction is about far more than just abstinence; it’s about becoming free to live the life you want to live. To learn more about our treatment programs, call us today at 1-844-955-1066 or explore our website.

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One aspect of addiction treatment most people are familiar with is group therapy. Every film or TV show about addiction and recovery will have a scene where a character either goes to a 12-Step meeting and shares or participates in a group therapy session in rehab. For many people considering treatment, this might seem a bit intimidating. It’s a bit too much like public speaking and on top of that, the subject of conversation may include your worst thoughts, memories, and emotions. It’s no wonder that people are often hesitant to participate. However, group therapy is a staple of addiction treatment for good reasons. What’s more, once people get started, they usually find group therapy helpful, rewarding, and even enjoyable. Here are some reasons why group therapy is so common in addiction treatment programs.

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You’ll See You’re Not Alone

Shame, stigma, alienation, and isolation are among the biggest barriers to recovery for people with substance use disorders. Trauma is perhaps the single element that people with substance use issues have most in common. This could be in the form of childhood abuse or neglect, domestic abuse, sexual assault, or some traumatic event. By some estimates, half of people with substance use disorders also have symptoms of post-traumatic stress disorder, or PTSD.

Addiction is commonly the result of trying to cope with shame. Most people’s instinctive reaction to shame is to try to hide it, bury it, or push it away, but that only makes shame more powerful. The best way to deal with shame is to open up about it in a safe environment, such as individual or group therapy. What makes group therapy especially good for healing shame is that group members quickly learn that they are not alone. Whatever they experienced in childhood, whatever they did during active addiction, there are almost certainly other members of the group who have had similar experiences. Being able to open up about these experiences and know you’re not alone is liberating.

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Group Dynamics Give the Therapist Insight into Your Behavior

One of the limitations of individual therapy is that, for the most part, you control what information your therapist has. Even if you aren’t deliberately distorting events that you relate in therapy, you necessarily see things through your own perspective. That limits the information your therapist has to work with. However, in group therapy, the therapist can see how you interact with others. Maybe you have a tendency to be defensive or critical without realizing it. Maybe you are friendly to women but not to men. Maybe you believe you’re hopelessly awkward but in fact are charming. These are things that are far more obvious in real interactions than in the privacy of an individual session.

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You Enjoy Social Support

Feeling socially connected is one of the most important parts of a strong addiction recovery. For many people, drugs and alcohol are a way to try to fill a void, which is often caused by a lack of belonging or purpose. There are many different reasons people feel this way and you are likely to find in the group some people who understand.

There are also more concrete reasons social support matters. For one, it creates a greater sense of accountability. People are more likely to show up to sessions, and show up on time, and be engaged if they know other group members are depending on them. In other words, it matters that group therapy is about helping as well as receiving help. Having a connection with the group also makes people a little more reluctant to slip up because they know they will have to tell the group.

Social support has benefits outside of the group as well. One challenge a lot of people face early in recovery, especially as they transition back to regular life, is that they have to distance themselves from friends who drink or use drugs. Sometimes there is stress within the family and they have to work on maintaining boundaries. These kinds of behaviors are easier when you feel like you have people supporting you, even if they aren’t physically with you at the moment.

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You Get Many Different Perspectives

Another particular advantage of group therapy over individual therapy is that group therapy gives you many different perspectives. As an expert, your therapist’s perspective may be well informed but your therapist is still just one person. The group will have had many different experiences and will have many different ways of thinking about things. These will sometimes be surprising and illuminating. Problems that seem intractable to you might seem easy to someone else and being open to other perspectives can expand your repertoire of solutions.

You can also get different perspectives on your own behavior. Part of the challenge of resolving interpersonal conflicts is that it can be hard to tell whether we are acting reasonably. Getting feedback from the group is one way to orient yourself and better understand if your attitude is fair. It can also help you understand someone else’s perspective. For example, if you’ve been arguing with your spouse, it’s possible that your spouse can’t explain themselves well and perhaps someone in the group could be a better advocate with less emotional investment.

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You Can Practice Vital New Skills

Recovering from addiction is, at its core, about learning a lot of new skills for managing emotions, thinking, and behavior. It’s one thing to know, rationally, how to do these things and another thing entirely to be able to use these skills when they matter. For example, if you tend to explode when you are criticized, that will lead to a lot of unnecessary stress and conflict but it’s also hard to practice responding better in real time. The group is the perfect time to practice these kinds of skills in a safe, moderated environment. If someone gives you feedback you don’t like, for example, it’s a perfect time to practice, perhaps with the help of the therapist, using your strategies for responding more constructively. This is why modalities like dialectical behavioral therapy, or DBT, specifically include group therapy rather than relying solely on individual therapy.

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Group therapy can be intimidating at first but most people end up finding it helpful and they even enjoy it. The sense of connection you can find in group therapy is one reason so many people say they’ve met their best friends during addiction treatment. Group therapy heals shame and isolation, it gives your therapist extra insight, it provides social support, and gives you a valuable opportunity to practice new skills. At The Foundry, we use a variety of evidence-based methods, including group therapy and DBT, to provide clients with individualized, holistic treatment. To learn more about our programs, call today at 1-844-955-1066.

You probably know the feeling: you’re a bit bored at work or home, or maybe you’ve just gotten into bed, when some thought pops into your head and you can’t let it go. Maybe it’s something embarrassing you did when you were a child or something you’re worried might happen at some undefined point in the future.

Maybe you start replaying a conversation, thinking about all the things you should have said. The next thing you know, you’ve been rehashing these thoughts for 20 or 30 minutes, perhaps even longer. You haven’t gotten anything done, you haven’t slept, and now you feel more depressed and anxious than you did before.

This is rumination and it’s strongly associated with mental health issues such as depression, anxiety, and PTSD. When you’re recovering from a substance use disorder, ruminating definitely doesn’t help, but it’s also a hard habit to break. The following tips can help you quit ruminating and feel better.

Learn to recognize rumination.

Like other bad habits, you can start ruminating without even being aware of it. You quickly get swept up in your thoughts and are not aware of what your mind is even doing.

If you want to stop ruminating, then you have to learn to notice when you’re doing it. This is a skill called metacognitive awareness — being aware of what you’re thinking about. The first step is to label rumination whenever you catch yourself doing it.

It’s important that you do not scold yourself when you realize you’ve been ruminating. Instead, congratulate yourself for noticing: “Ah, there’s rumination again, good catch!”

Notice your rumination triggers.

Noticing rumination is only the first step. Your real goal is to better understand what’s causing it.

Rumination typically has triggers, just like any bad habit. That is, it doesn’t come out of the blue but rather is caused by something you hear or see — or even a particular train of thought.

When you catch yourself ruminating, notice what you’re ruminating about and notice what triggered it. For example, maybe you were reading an article that mentioned a topic you recently argued with someone about or that reminded you of a bad decision you made, perhaps years ago.

You will probably notice there are only a few topics you get stuck ruminating about and your triggers are likely things closely related to these topics. Once you are aware of your triggers, you can be more vigilant about falling into the rumination trap in the first place.

Distract yourself.

Our minds are very associative and once you fall into the rumination trap, it’s hard to get out just by trying to force yourself to think of something else. If you’re sitting or lying in the same position, in the same room, trying to do the same task, you’ll probably keep getting drawn back into the rumination.

Although rumination has negative outcomes, it is also more interesting to your mind than whatever you’re supposed to be doing because your mind thinks it’s solving a problem. If someone were running toward you and yelling, you would definitely pay attention to them even if you’d rather not have to deal with that situation.

Rumination is similar, except the threat you’re preoccupied with might be far in the past or a hazy possibility in the future.

To get out of that rut, you may have to change more than your focus. You might have to get up and walk around for a while, switch to a different task, go to a different room, or do something that demands more attention than whatever you’re ruminating about.

Maybe get some exercise or play a video game. The more you ruminate on a particular topic, the deeper that groove gets in your brain.

That means you fall into that rut more easily and have a harder time escaping. Distracting yourself will limit rumination and help keep that groove from getting much deeper.

Write down your thoughts.

Writing down your thoughts helps with rumination in several ways. First, it helps you recognize when you’re ruminating, identify your triggers, and distract yourself, as discussed above.

When you write about rumination, you’re automatically enlisting some of your metacognitive awareness. Second, when your mind ruminates, it believes it’s solving a problem, except that it never gets very far.

It just keeps rehearsing the initial steps. Typically, it’s gotten hold of some insight it doesn’t want to forget, so it gets stuck in a loop.

Writing down your thoughts commits them safely to paper so your brain can stop rehearsing it. Writing it down also helps you actually make progress thinking through the problem instead of repeating the first few thoughts.

This helps you process whatever it is you’re ruminating about. If it’s something you’re worried about happening in the future, it can even lead you to some concrete steps that might help you solve the problem and worry less about it.

Practice mindfulness meditation.

Mindfulness meditation is one of the best ways to expand metacognitive awareness, since it’s essentially a practice of spending 20 or 30 minutes a day just watching thoughts and emotions rise and fall in your mind.

With practice, you learn to avoid getting swept up in your thoughts. Mindfulness meditation also helps moderate activity in the brain’s default mode network, which is active during rumination.

Remember that it takes practice.

Finally, keep in mind that getting rumination under control will take practice and persistent effort. Rumination is a habit, probably one that you’ve been doing for years.

Breaking it for good will probably take months. The good news is that every time you catch yourself ruminating and take some definite action to stop it, you’re also sparing yourself a lot of pointless anxiety and self-criticism. After a while, you will notice rumination gradually diminish.

When you’re recovering from addiction, it’s crucial to look after your mental health. Anxiety, depression, PTSD, and other mental health issues are common among people recovering from substance use disorders and they are all conditions highly associated with rumination. Awareness is key, followed by action.

At The Foundry, we know that recovery begins in the mind. That’s why we use cognitive behavioral therapy, dialectical behavioral therapy, mindfulness meditation, and other treatment modalities to help our clients become emotionally resilient. To learn more about our treatment options, call us today at 1-844-955-1066 or explore our website.

AA and the many mutual-aid programs they’ve inspired have been helping people get sober since 1935. Working the 12 steps is a time-tested method for quitting alcohol and drugs, and millions of people are now staying sober one day at a time. The social support of mutual aid meetings like AA is especially important, which is why most people go to meetings even after completing professional treatment programs. However, it’s important to remember that 12-Step meetings are just one approach to recovery. Everyone has different needs when trying to overcome addiction. For many people, AA or NA will be all they need. Others may require more help. The following are some reasons you might need something more than your neighborhood 12-Step meeting.

When You’re Facing a Tough Detox

You don’t have to be sober to attend a 12-Step meeting; you only need to want to be sober. Unfortunately, beyond possibly offering some helpful advice, your 12-Step group won’t be able to help you detox. Sometimes, you will be able to tough it out at home, but other times that might be too difficult or too dangerous to attempt. For example, people trying to quit opioids often have a hard time making it all the way through detox because the withdrawal symptoms get too intense. It can be hard to take care of yourself when you’re experiencing what many have said feels like the worst flu you’ve ever had.

If you’re detoxing from a serious drinking problem or a benzodiazepine addiction, your life may even be at risk. Severe alcohol detox, DTs, can come on without warning and lead to death in a small percentage of cases.

It’s hard to know when you might need a medical detox and when you can do it at home. It’s always a good idea to consult with your doctor before deciding. If you have any medical conditions, especially cardiovascular issues or pregnancy, a medical detox is typically a good idea. If you’ve had a difficult time detoxing in the past, it’s likely the next time will be tough too. In general, the longer and more heavily you’ve been drinking and using drugs, the harder detox is likely to be.

When You Have Comorbid Health Issues

As noted above, if you have any medical conditions, it’s best to detox under medical supervision. However, medical issues can continue to be a challenge even after acute withdrawal symptoms have subsided. Many people starting in recovery have problems related to malnutrition, weak immune systems, and other issues related to substance use. Spending some time in a residential treatment program can help you avoid complications and restore your health more quickly. You get healthy meals, plenty of sleep, a bit of exercise, and easy access to medical care, should something go wrong.

When You Have a Co-occurring Mental Health Challenge

Perhaps the most common problem that mutual-aid groups aren’t well suited to deal with is mental health issues. According to the National Institute on Drug Abuse, at least half of people with substance use disorders have co-occurring mental health issues, such as major depression, anxiety disorders, PTSD, ADHD, personality disorders, schizophrenia, and others. Many of these conditions require specialized care and medication. That’s far beyond the support that a mutual-aid meeting can provide.

Trying to get sober without diagnosing and treating co-occurring mental health issues is extremely hard and probably won’t succeed for long. For most people with co-occurring disorders, the mental health issues are the main driver of their substance use. Mental health issues and substance use each tend to make the other worse, so only treating the addiction is not likely to solve the problem for long.

When You Have Trouble Sticking with a Program

Mutual-aid programs can be very effective in helping you to stay sober if you keep going. The problem is that most people don’t keep going. They may go to a few meetings but that’s all. One study¹ found that only about 10 percent of people who go to AA meetings keep going for three months. Some of the features that make AA attractive, such as free attendance, anonymity, and open doors, also make it easy to quietly disappear.

When you invest in a professional treatment program, you are far more likely to stick with it. For one thing, you may actually be in residence, perhaps far from home, so you’re less likely to just stop showing up. You can leave, of course, but your level of commitment is much higher, especially if you’re paying to be there. What’s more, the staff and other clients are more invested in your success. People will definitely notice if you don't show up for group therapy or other activities. You also form connections to others more quickly in treatment and that social bond creates an incentive to stay engaged.

When You Don’t Fit In

There are many effective approaches to addiction recovery, but unfortunately, some people who have succeeded through 12-Step meetings don’t always see it that way. Some groups are fairly rigid and dogmatic, which can put people off. Since 12-Step groups aren’t centrally organized, there is a lot of variation among meetings. However, if you’re in a place without many options, you might have trouble engaging with a group where you don’t feel welcome or comfortable. You may have to explore other options.

Twelve-Step meetings like AA and NA can be a great option for many people who want to get sober, but sometimes meetings alone are not enough. If you might face a hard detox, have co-occurring mental health issues, have had trouble sticking with the program, or you just don’t feel comfortable with the available groups, you might need something more. At The Foundry, we use the time-tested 12-Step principles combined with evidence-based modalities for treating co-occurring issues. To learn more, call us today at 1-844-955-1066 or explore our website.

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We’ve all heard clichés like “alcohol kills brain cells” or “drugs fry your brain.” Watching someone who’s under the influence of drugs and alcohol, few of us are inclined to doubt it. However, the idea that a period of heavy substance use can leave you mentally damaged for life is also terribly discouraging. If you’ve struggled with drugs and alcohol, the following can give you some idea of how that might have affected your brain.

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Most effects are temporary.

First of all, the vast majority of effects from most drugs only last as long as the drugs are in your system. If you drink too much, you can sleep it off. The next day or two might be rough, but you’ll be okay before long. Our bodies are pretty good at maintaining equilibrium, so individual episodes of drinking or drug use typically won’t have lasting effects except perhaps in extreme circumstances, like an overdose. It turns out that the anti-drug scare tactics of the 1980s and 1990s largely backfired, so it’s not a good idea to overstate the dangers of isolated drinking or drug use. It’s worth noting, however, that substance use does have a larger effect on the developing brain and people who experiment with drugs and alcohol at a younger age are more likely to have substance use issues later in life.

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It may take months for your brain chemistry to rebalance.

A bigger concern than isolated use is developing a tolerance, which is another way of saying developing a dependence. This is when your body is so used to the presence of drugs and alcohol that it compensates in order to bring you back to equilibrium. Once you’ve developed a dependence, you need drugs or alcohol in your system to feel normal — and when you quit, you will probably notice some emotional and cognitive effects.

Exactly what those are depends on what substance you’ve recently quit. If you’ve quit drinking, you’re likely to experience irritability and insomnia. If you’ve quit cocaine, you’re likely to feel lethargic and unable to focus. While the effects of the drugs themselves might wear off pretty quickly, the effects of withdrawal might hang around for a while. Acute withdrawal typically only lasts about a week or two, but many people experience post-acute withdrawal syndrome, or PAWS. Symptoms of PAWS often include emotional numbness, depression, trouble concentrating, and lack of motivation. These are thought to be caused by changes in your brain’s dopamine system, which is related to motivation, reward, and goal-seeking behavior. This typically lasts a few months, but some people report symptoms lasting up to 18 months.

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The long-term effects of addiction aren’t entirely clear.

There’s still quite a bit of discussion in the scientific community over whether addiction permanently changes your brain. We know that addiction does appear to cause some structural changes in your brain. As noted above, some of the most important changes have to do with the dopamine system. The dopamine system is designed to reward behaviors that keep us alive and help the species propagate. However, drugs and alcohol can throw this system into overdrive — especially among people with the right genetic predisposition.

This overclocking of the dopamine system has downstream effects, too. In your prefrontal cortex, there’s a region that becomes sensitized to stimuli that might lead to substance use. We call these stimuli “triggers,” and they are a direct result of the dopamine system realigning your brain’s priorities.

There is also a region of the prefrontal cortex that is primarily in charge of inhibiting behaviors — a sort of mental brake — and this region becomes weaker as addiction progresses. The result is that after a certain period of addiction, you have a brain that is completely bored with anything other than substance use, is extremely sensitive to the possibility of substance use, and is less able to inhibit behavior related to substance use.

Much of the debate around this subject relates to whether this structural change can go back to normal. It’s possible that some people’s brains were never “normal” to begin with. As noted above, there’s research showing that some brains are just wired to respond more strongly to drugs and alcohol. However, we do know that the dopamine system will gradually respond more normally to other stimuli over time and that the prefrontal cortex can change its structure in a matter of weeks using techniques like mindfulness meditation. In other words, we don’t know for sure whether your brain can ever return to some pristine, pre-addiction state, but it can certainly get much better.

Damage from long-term, heavy use may be permanent.

There are a few cases where brain damage from substance use may be permanent. Inhalants, for example, are extremely damaging to the brain. There’s also a condition called stimulant psychosis, which is usually temporary but may be permanent in a small percentage of cases. Korsakoff syndrome, also called “wet brain,” is typically caused by decades of heavy drinking and results in severe memory impairment, confabulation, and apathy. Probably the most common concern in terms of mental impairment is early-onset dementia. A large study¹ of more than a million patients in France found that alcohol use disorder was the single biggest cause of early-onset dementia.

Brains are more resilient than we used to think.

The good news for anyone recovering from addiction is that our brains are extremely adaptable and resilient. Even people who have had strokes that would have been debilitating 20 years ago are able to regain much of their original function. As recently as ten years ago, most neuroscientists believed the adult brain didn’t create new neurons, but now we know it does and that exercise promotes this function. In general, our brains will typically figure out a way to do what we repeatedly ask them to do and new methods and technologies can help them heal even faster.

It’s normal to worry that maybe you’ve abused your brain so much that it will never work quite right again. In some cases, your brain might have undergone some permanent changes, but our brains change anyway, whether we’ve struggled with substance use or not. The important thing to know is that brains are adaptable and they can always get better. At The Foundry, we use a variety of evidence-based methods to help our clients heal and create better lives. To learn more, explore our website or call us today at 1-844-955-1066.

When you’re recovering from addiction, it’s a great idea to pick up a new interest, hobby, or activity. These do several good things for you. Perhaps most importantly, especially early on, they give you something to do.

Too much boredom and restlessness are not good for recovery, and having a new pursuit gives you something to do. Also, if it’s something you enjoy — which it should be — it gives you something to look forward to every day; a sense of direction or focus. Finally, when you learn new skills and see them improve day by day, it increases your sense of self-efficacy: the feeling that you are in control of your life.

There are many possible challenges to take on in addiction recovery. The important thing is to find something you enjoy and something that connects with your values. You may have to try out a few things to find what you like. Here are some suggestions to get you started.

Learn to play an instrument.

Any kind of expression is good for recovery and music has some attributes that make it especially good for some people. First of all, music therapy is an alternative form of therapy that involves many different ways of engaging with music.

It often helps people who aren’t helped much by more conventional modes of therapy. A number of studies have found that it can be particularly effective for treating trauma and depression. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5500733

However, the benefits don’t stop with therapy. Several studies have found that the act of making music in itself can improve your mental health. For example, researchers at Oxford¹ have found that singing in a choir can have many benefits, including increasing your feelings of happiness and wellbeing, reducing pain, and even improving your immune system.

Music is good for you because it is a complex activity that promotes social cohesion. Music requires cooperation between many parts of your brain in both hemispheres. It is one of the best workouts you can give your brain and some studies suggest practicing music can even stave off dementia.

Get fit.

No matter what, a certain level of fitness should be part of your recovery plan. Few things are as good for your physical and mental health as daily exercise and emerging research even suggests that it may help prevent relapse.

However, a basic level of self-care is not the same as making sports or fitness a particular interest in recovery. All you really need to be healthy is to walk about 30 minutes a day, but that won’t provide as much of a challenge or motivation as an activity.

For that, you need something that gives you plenty of room to grow — something that requires strength, skill, and stamina. Team sports are a great place to start, because they not only require skill and keep you active, but they also add a social element that holds you more accountable and helps you feel more socially connected — one of the most powerful aspects of a strong recovery².

Even if you never thought of yourself as a sports person (perhaps especially if you never thought of yourself as a sports person), learning a new sport can be a huge boost for your mood and confidence.

Make art.

As with music, art is a great recovery activity because it emphasizes self-expression. Much of what you go through in life may be hard to put into words, but you still need some way to express it.

Drawing, like dreaming, can be an expression of your inner world. Most of us were encouraged to draw when we were kids, but creativity is discouraged as we get older.

Making art, whether it’s drawing, painting, sculpting, knitting, collaging, or anything else, is often a great way to get back into contact with the parts of your mind that can’t easily express themselves in words.

Learn a new language.

Most people only learn new languages for the sake of practicality. It takes a special kind of person to do it for fun.

However, if you’re that kind of person, learning a new language can be a great recovery activity. For one, it opens up a whole new world that wasn’t available when you were limited to English.

The change of perspective when you can suddenly read a newspaper from Mexico City or Berlin is startling. Perhaps more importantly, a new language connects you to new people.

Language is fundamentally social and even the process of learning a new language can help you build new relationships. Like music, language learning is also great exercise for your brain.

Write.

If you’ve been through an addiction treatment program or worked with a therapist, there’s a good chance you’ve already done quite a bit of writing as part of recovery. However, there’s no reason to stop there. Like art and music, creative writing, such as poetry and fiction, can be a way of exploring thoughts and feelings you can’t quite articulate directly.

What’s more, writing is a great way to process what you’ve been through and find meaning in it. Think of all the people who have been through horrible things and then redeemed those experiences by writing about them — from Victor Frankl and Malcolm X to the many excellent recovery memoirs that have come out in the past 10 years or so.

Writing your story is a way to own what you’ve been through and create a story where you’re the hero rather than the victim.

There’s essentially no limit to possible activities to engage in during recovery. The great thing about recovery is that your future is no longer about drugs and alcohol; it can be about anything you want. The more you challenge yourself, the more you’ll grow. At The Foundry, we know that recovery isn’t just about abstinence; it’s about living better. For more information about our treatment programs, call us today at 1-844-955-1066 or explore our website.

1. Launay, J. (2015). Choir singing improves health, happiness – and is the perfect icebreaker. The Conversation.

Twark, C. (2018). Can exercise help conquer addiction? Harvard Health Publishing.

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Addiction is a battle for anyone who experiences it, but the next daunting task for anyone who wants achieve recovery is the detoxification process. The thought of having to stop the substance of choice is the first step to finding sobriety and peace.

Everyone is different, and the detox period can last anywhere from 24 hours to weeks. Here is a brief outline that can be used as to what may be expected during the detox process. The most important thing overall is to go into it with a willing attitude, and a positive thought process that you can do this! The first step to freedom!

Alcohol Detox:

Alcohol detoxification can be broken down into three stages depending on the severity of alcohol consumption. The first stage involves anxiety, insomnia, nausea, and abdominal pain. These symptoms can be expected 8 hours after the last drink. Next, the body may experience increased blood pressure, increased body temperature and respiration, irregular heart rate, mental confusion, sweating, irritability, and heightened mood disturbances which comes 24-72 hours after the last drink. The last stage involves possibility or hallucinations, fever, seizure, and agitation which tends to begin 72+ hours after the last drink. Alcohol detoxification can be life threatening, so it is recommended that it be done in a supervised setting.

Heroin Detox:

Heroin withdrawal symptoms typically begin about 12 hours after the last use, and can peak around day 1-3 and gradually subside between 5-7 days after the initial onset.  The symptoms of heroin detox can be described as “super flu” with some of the symptoms including cold sweats, depression and anxiety, loss of appetite, unstable moods, muscle cramping, nausea and vomiting, diarrhea and seizures. The distress during this process can be debilitating, sometimes leading people back to use. In this case the next use can be lethal, especially if the user takes too much of the drug in order to compensate for the withdrawal effects.

Methamphetamine Detox:

Methamphetamine, referred to as “meth”, is referred to as “the most dangerous drug on earth” due to its wide range of availability. Detoxing from meth is not pleasant, however it is not one of the more dangerous drugs to detox from. Symptoms include deep, dark depression, decreased energy, increased sleeping, teeth grinding, night sweats, emotional instability, irritability, resumption of eating leading to weight gain, anxiety, cravings, suicidal ideations or suicide.

It is recommended that whenever someone chooses to come off of substance use, it be done in a supervised detox center or treatment center. Asking for help is the first step, but also knowing what to expect can be helpful. Withdrawal is a challenging process, and no matter how quick or long it is, it is hard not to create expectations that it is not going to be enjoyable.

With strength and hope, anyone struggling with addiction can make this important step in the right direction. Always remember the detoxification process is only the first step. Once clean, long term treatment center will be the next destination. Aftercare can provide the tools to help maintain sobriety and find healthy coping mechanisms.

Sonia Kulberg is an Addiction Tech at Foundry Treatment Center Steamboat, a rehab and substance abuse treatment center in Colorado, and provides support to those in recovery throughout their stay in residential treatment.

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Family members address and navigate through seemingly endless stormy waters once their family member enters treatment. Having a family member in treatment is demanding of our time and resources and most of all, it’s emotionally exhausting.

Our worry and anxiety fluctuate throughout the process and we often find ourselves in a constant state of “fight or flight.” This helps to keep us prepared to take action when dealing with a crisis or a threat. It is a constant state that keeps us striving to take “control” of the fear or worry. The challenge of taking “control” of a situation this way is that it really only works if we are in physical danger. When dealing with anxiety, perceived or real, our version of taking “control” becomes more of a problem…an emotionally exhausting problem.

There is no doubt that our fear is real, especially when our family member’s needs must be met through more intensive interventions. However, our tendency to allow our thoughts to create and exacerbate anxiety keeps us in this state of automatic response, constantly reacting to our perceived fears using ineffective tools to take “control.”  

Below are 10 useful ways to manage your anxiety more effectively as you engage in this journey with your family:

10 Ways to have Long-Term Success with Managing your Anxiety:

• Find control within ourselves to decrease the need to control “the situation”
• Change negative beliefs
• Cultivate new approaches to thinking
• Increase awareness of thoughts and storylines that we follow, especially those that always increase anxiety
• Learn how to stop replaying the past and rehearsing a dissatisfying future
• Decrease self–judgment and blame
• Distinguish between urgency and importance when it comes to situations that need addressed
• Increase self-awareness and identify patterns that are impacting our success as a parent
• Change language to change behavior to increase self-awareness
• Learn how to decrease expectations and truly allow for acceptance
• While it can seem challenging to change how we think and cope with difficult situations, we must also remember that a loved one is trying to learn an entirely new life without addiction. In our Family Program we can work with you and your loved one to create a new path together.

Jen Murphy, M.Ed., LPC is the Family Director at The Foundry, a rehab and substance abuse treatment center in Colorado, providing services specifically for Foundry family members to provide support and guidance throughout their family member’s treatment process.   In our work with families we continually honor the family’s therapeutic process and creatively support the unique needs of each individual family.  Jen Murphy can be contacted at jen.murphy@foundrytreatmentcenter.com

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On April 18, I finished my 20th marathon. My time—4 hours and 16 minutes—was the slowest I’d ever run. But that didn’t matter—because this was the Boston Marathon, a dream of mine ever since I started running marathons in 1981. Now at 63 years old, I can check this off my bucket list. But why this is so special to me is not that it is my high point as a runner, instead it is the gift this has been for me as a recovering alcoholic.

Ten years ago, running a marathon, let alone running the Boston Marathon, was incomprehensible. My life was in shambles. I was awaiting transport to a regional prison in Glendive, Mont., where I would spend the next six months in a very intense alcohol and drug rehab program. Physically, my six-year binge had taken its toll on my legs; peripheral neuropathy was affecting my ability to walk. Somewhere in the middle of that prison stretch, I had a turning point. I thought about the classic line from the movie Shawshank Redemption when Andy DeFrain says to Red “It comes down to a choice really, get busy living, or get busy dying.”

My best thinking had gotten me into prison so maybe it was time to make a choice to live and go all in for the recovery program this place was offering. Once committed, I found the hope I so desperately needed, on page 152 of the AA Big Book: “The most satisfactory years of your existence lie ahead.”

There is another line in the AA Big Book that is also true. “Yes, there is a long period of reconstruction ahead.” I never liked that line because it reminded me of how difficult the process is after a person gets sober. Recovery is not about stopping drinking; it is about staying stopped and even more, about learning to live in sobriety. Recovery is truly a marathon. But I have discovered in the 10 years of working my recovery program that this can be the best marathon a person ever runs.

The most satisfactory years of your existence lie ahead! You can get all of your life back and more, much more than you ever imagined. And I am not alone. My wife went with me to Boston to cheer me on, as did a friend in recovery from my home group. Boston is where she grew up, and it was a chance to both see her daughter and celebrate how life can become so good in recovery. She camped out at the bottom of Heartbreak Hill, just before I had to start that climb at mile 20.5. She’d made a sign—in Bronco Orange of course, and had the others in my AA group sign it to cheer me on. That encouragement was what I needed to make that climb and finish strong.

I don’t know if I’ll ever run Boston again, or even another full marathon, but I do know that the marathon of recovery I am in now is worth every step. And the full life I’m experiencing now… I wouldn’t trade it for anything.

If you find yourself facing alcohol addiction rehab with trepidation and dread, I hope my message can offer some hope and inspiration. And if you join The Foundry, I hope I am able to talk with you about the vibrancy of life that comes with recovery.

-R.J. Koerper, Life Recovery Therapist Consultant with The Foundry

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A slightly anxious, markedly skeptical Veronica stepped into the horse arena wondering how equine therapy could help in her fight for recovery. Within an hour of the first session, searing insights started emerging for her in spades.

A nursing journal article once defined healing as an incremental awakening to a deeper sense of self in ways that foster profound change. Equine-assisted psychotherapy is yet another forum for Foundry participants to explore their individual array of underpinnings that can drive addictive behavior.

So why horses?  

They are prey animals that are hard-wired to instantly interpret and respond to the emotional states of those around them with moment-to-moment acuity. Horses tend to mirror human behavior, which makes them ideal for this kind of work. Therapy horses can help people work through their emotional struggles in real-time as they can serve as powerful metaphors for problematic perceptions, relationship patterns, and obstacles.

Veronica, her real name withheld to protect her privacy, said her experiences with the horses has led to her redefining her perspectives on confidence, vulnerability, and success.

On confidence

“When we were first trying to get the horses to do these exercises, I would use bribes and other forms of manipulation. The horses didn’t respond to that at all. You can’t hide what you are on the inside from them. It’s like they can see right through you. The horses only respond to authenticity. Only when I absolutely believed I could get the horse to do what I wanted and demonstrated it with my actions, only then did he respond. The immediate feedback taught me to recognize what true confidence feels like on the inside. The horse taught me to connect with that confidence which is huge because one of the reasons I would drink is because I felt I wasn’t good enough.”

On vulnerability

In one of the group exercises, Veronica was asked to stand blindfolded in front of the horse. “I felt like that was a forced vulnerability which was a bit scary for me. The horse picked up on my fear so he allowed me to pet him for support. In most all of my relationships, I’m the caretaker. I focus all of my time and energy on tending to the needs of others without giving any consideration to my own needs. For those moments with that horse, I felt like we were in a partnership. I surrendered my caretaking self and allowed for him to support me and that was really enriching. It showed me the value of a true partnership as opposed to just caretaking.”

On frustration

At one point during a session, the horse Veronica was working with decided to lay down on the ground and not get up. “I was so frustrated with that because I knew the horse trainer could do something and the horse would get up for her instantly. I tried to get the horse to get up, but he wasn’t having it. That’s when the equine therapist and horse trainer explained the horse’s behavior and that made me look at it in a completely different light. The trainer explained there is no way the horse would have taken such a completely vulnerable posture if he didn't feel an unusual level of comfort and safety in the presence of the group. My agenda for the horse suddenly wasn’t so important anymore. With that new understanding came new perspective. Before this, I would look at success and failure as two distinct things. Now I understand that failure can lead to success and to not put so much pressure on myself to make it happen all of the time. My experiences with the horses was amazing.”

At The Foundry we offer an equine therapy program that includes sessions with horses and a certified equine therapist, all held over a three-day period. Participants are encouraged to explore the healing process by connecting, interacting and observing these kind, gentle animals. Equine therapy sessions are available to all residential Foundry participants.

Nicole Roberts, MA, LAC, LPC is a Clinical Residential Therapist at The Foundry, a rehab and substance abuse treatment center in Colorado. She has worked in substance abuse treatment for five years and supports an integrative and individualistic approach to recovery.

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Alpha-Stim is a powerful treatment tool to help individuals achieve recovery and relieve pain, anxiety, depression and insomnia - all without the use of medication.

These challenging symptoms, which present additional obstacles to those entering recovery, are  controlled by the the billions of different cells that comprise the body’s central nervous system. With every sensation, these cells communicate by conducting electrochemical signals between the your body and brain.

A clinically proven medical device, Alpha-Stim treats the body at the electron level by changing the electrical and chemical activity of certain nerve cells in the brainstem. By transmitting a unique electrical waveform to modulate the cells’ signals, cells are returned to baseline, normal functioning. No pain or discomfort is experienced while using Alpha-Stim.

In essence, the Alpha-Stim focuses on achieving equilibrium in the “alpha” state of your brain, which can be measured and monitored on an electroencephalogram recording.

In a healthy alpha state, stress-effects are reduced, as well as agitation. A patient’s mood is more stabilized, and the ability to regulation sensation and perception of particular types of pain are improved.

When treating anxiety, insomnia, and depression, a current is applied with easy-to-use clips attached to the ear lobes for at least 20 minutes several times per week, or on an as-needed basis. Anxiety is reduced immediately while insomnia and depression may require up to three weeks to see a significant change.

When treating pain with the Alpha-Stim, two wands or attachable electrodes are placed directly at the site of the pain. A microcurrent waveform signals the cells to immediately and significantly reduce the sensation of pain. Results can be felt instantaneously.

Whether you are treating anxiety, depression, insomnia or pain, a pleasant and relaxed feeling of well-being will be experienced. I have seen Alpha-Stim help countless people reduce the discomfort and pain that is common in the first stages of recovery. This treatment is available to all participants during a residential treatment stay.

Rudy Spector is a Registered Nurse at The Foundry Treatment Center Steamboat, a rehab and substance abuse treatment center in Colorado. She takes pride in helping those achieve recovery and is a firm believer in the healthy benefits of outdoor activities. She has been a resident of Steamboat Springs since 2000 and enjoys spending time with her husband and 4-year-old daughter.

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As the chef at The Foundry and someone who has overcome addiction to celebrate four years of sobriety, I have seen why nutrition is such an important topic for those in recovery. When in the throes of addiction, we usually don’t care about the negative effects our substance abuse has on the mind and body.  My intention is to help educate, inform, and explore how we can improve our lives through nutrition in recovery.

The first topic to address is one everyone is familiar with: cravings. Whether it be for chocolate, nicotine, salty snacks or alcohol we all have experienced cravings in our lives. The difficulty about handling these cravings in sobriety is that we as addicts need instant gratification. Cravings are a signal from your body telling you that it needs something, and your brain recognizes these needs in the way you usually fulfill them. If you always eat candy bars, when you experience a sugar craving your brain will think of candy bars first. If you start satisfying that sugar craving a banana or green smoothie, your brain will begin craving these healthier options when your blood sugar drops. This is part of a lifestyle change. The goal is to live healthier and as your brain chemistry changes, your health will change as well.  

Another option is to practice moderation and upgrade your favorite snacks to healthier options. Going back to our candy bar example, instead of eating processed refined sugars, corn syrup and chemicals, snack on a few bites of fair trade organic dark chocolate for a “healthier” treat.  Chocolate is still chocolate, so if you can opt for fresh fruit instead, that would be even better. You don’t need to starve yourself of your favorite snacks, just try to find the most natural, whole food version of what you are craving and maintain portion control. This will help with satiation and give your body the nutrients  it needs. If you can learn how to make the snacks you prefer, even better. Not only will you impress your friends, you’ll learn in the process.

If your cabinets are filled with cookies and chips, this can seem overwhelming. To help you, I have provided a food craving roadmap to help you understand what your body is actually asking for during a craving.

At The Foundry, we incorporate all of this information into our meal planning and nutrition education at our residential treatment center in Colorado. It’s important to us that we help you as much as possible on your recovery journey, and for some that can include cooking lessons and being introduced to new foods. As they say, if you teach a man to fish...

Hopefully this blog has helped to answer any questions you had in regards to what cravings mean and what healthy options are in terms of satisfying them. Remember to practice self-control, and moderation and you will be on your way to a healthier lifestyle.

-Eric Powers, Chef of The Foundry

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Ask any gardener why he or she enjoys working in the soil, and you will get a multitude of answers: it’s satisfying to see plants grow under your care, it feels good to be outside, it’s exercise, the fruits taste better when they are home grown, it’s a money saver at the market, it has a calming and meditative effect, and so on.  But medical researchers in the past decade have indicated that gardening actually has scientific benefits to making us feel good!  

It seems that skin contact with a certain, specific bacterial microbe found in soil, Mycobacterium vaccae, may release serotonin.  Serotonin relaxes us, helps ward off depression and makes us feel happy.   Gardeners, as they toil in the soil, can inhale this microbe, ingest it on the food they harvest, and have it enter their bodies through little cuts or scratches.  

Natural serotonin boosts can be especially helpful for those who have experienced substance abuse or addiction, where happiness was previously sought through addictive habits.

For anyone who finds a passion in gardening, the pleasure and gratification opportunities are endless. Getting out early season to plan the garden, turning the soil and planting seeds, going to the local nurseries and perusing the aisles for this year’s treasures, bringing them home and squeezing them in next to the newly emerged seedlings, savoring fresh produce picked today, and of course the joys of admiring the lovely colors and shapes of flowers.

At the Foundry, we have been working hard to turn the ranch into a farm.  We have planted dozens of fruit trees, along with berry bushes, asparagus, and medicinal herbs, and are slowly turning compacted old hayfield soil into rich garden soil.  We have six low tunnels we are planting out with annual crops of peas, beans, carrots, beets, salad greens, potatoes, garlic, and squash.  Our participants claim to really enjoy it, and we certainly appreciate the help while working alongside them.

We plan to construct a greenhouse this fall, which will provide us with a place to start seeds next year.   This space will also be used as a gathering place for participants and staff, be it for therapy sessions, yoga, or gardening workshops.  In cold, dark January, it will definitely be a popular place on sunny days!

Gardening truly offers something for everyone, and for new gardeners, it’s best to pick a favorite or two and start small. If you need a more solid theory to put gardening into practice, knowing that the Colorado climate can be tough for gardening, the promise of a serotonin release will hopefully inspire. We are happy to show you the gardening ropes while you enter recovery. And we promise that if you just give it a try,  you’ll like it!

If you’d like to read more about how gardening can make you feel better and strengthen the mind and body, take a look at the articles below:

The Economist: Bad is Good

Medical News Today: Getting Dirty May Lift Your Mood

BBC News: Dirt exposure ‘boosts happiness’

USA Today: Farm living could arm kids against asthma

Kim Brooks is the Horticultural Facilitator at The Foundry, a rehab and substance abuse treatment center in Colorado, and oversees the garden care and plant harvest, which is used in The Foundry’s culinary creations as well as donated to the local community. Kim Brooks has been gardening in the Steamboat area since 2000.  She enjoys sharing her enthusiasm for growing food with the Foundry participants.

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So you are new to recovery from some form of substance abuse. You learned and experienced in treatment that exercise is of great benefit to you. It has aided you in reducing your stress, decreasing your anxiety and  improving your mood. You feel better about yourself and your body as a result. It taught you that you can overcome adverse conditions thus cultivating your self-confidence.  

Some of your friends and family have begun to verbalize concern about your exercising. They have even mentioned that you are becoming addicted to exercise. You find yourself firing back at them when the topic comes up that exercise is good for you and it is better than using heroin.  However, part of you secretly wonders if it is true. Are you replacing one addiction with another?  

Is there such a thing as exercise addiction? According to Psychology Today, it is a “legitimate problem whose prevalence is thought to be highest amongst triathletes, runners, and individuals who suffer from eating disorders.”

A published review from 2012 estimated that about 2.5 to 3.5 percent of the general exercising public may be affected by exercise addiction. The National Center for Biotechnology Information has published a number of studies attempting to understand and define exercise addiction. However, the American Psychiatric Association has not recognized it as a primary disorder.  

Despite the conflicting data as to whether exercise addiction exists, there are some agreed upon symptoms identified by various researchers regarding exercise addiction: tolerance, withdrawal, inability to limit amount of time engaged in exercise, reduction in other activities to engage in exercise, and continuing to engage in the exercise despite the negative effects it is having.  

To put these symptoms into actions that are recognizable, those addicted to exercise may feel driven to work out daily, for long periods of time, and do so even through illness and injury.   The person may miss so much work (due to exercising, recovering from, or preparing to exercise) that they can no longer successfully pay their bills, and /or is spending more than they can afford on equipment. The person may express increased stress levels when not exercising, and may display irritability, frustration and the inability to concentrate when not engaging in exercise.  

Do some of these sound familiar? These are some of the same criteria for substance abuse disorder.   The symptoms of exercise addiction seem to parallel substance abuse, but what about the effects?  Individuals who engage in exercise addiction may find themselves suffering from injuries due to repetitive motion, fractures due to overuse, and muscle damage due to overtraining.  They may also begin to experience irregular heartbeats and enlargement of the heart.  

Exercise addiction may also take a significant toll on a person’s family, work, and social life as more and more time is dedicated to exercising since it has become the main priority. Family and friends may accept the heavy training schedule, because a specific performance is the goal, a marathon or triathlon for example, with the expectation that a more normal lifestyle will resume after the event. However, the event comes and goes and the behavior remains the same. Again, the toll seems to be equivalent to that of substance abuse.

You find yourself asking since exercise addiction is a possibility, and recall you were taught in treatment that once a person has been addicted to one substance they can more easily cross over to another addiction, should you exercise at all?  

Yet, you recognize that exercise has been good for you. It has improved your mood by decreasing your depression and anxiety, as well as improving how you respond to stress. You also know it has been shown to reduce cravings for substances, for those who abuse alcohol, illegal drugs and/or some prescribed drugs, and believe it has assisted you with cravings and filled your time. In addition, you have made some new friends and begun to develop a positive support network as a result of working out through The Phoenix or fitness center.  

So the question remains: should you stop exercising?

The answer lies in whether you can exercise in moderation and have a balanced lifestyle. Do the symptoms above describe you? Has exercise become a compulsion? Look inside and you will know the answer.

Here at The Foundry, we know how important physical fitness can be to recovery, and have created an entire Wellness Program centered on yoga, hiking, cycling, snowshoeing, gym fitness as well as countless other activities related to well-being. In the beautiful state of Colorado, receiving drug and alcohol treatment at a recovery center in a beautiful setting can show you how beneficial exercise and the outdoors can be for the body, mind and spirit. We can help cultivate your interested in fitness and help you understand how to keep this new (or reignited) passion healthy.

Jasmine Aranda, LPC, LAC, is the Chief Quality & Compliance Officer at The Foundry Treatment Center Steamboat, a rehab and substance abuse treatment center in Colorado, providing clinical therapy services for Foundry participants to help envision a life after recovery. The Foundry provides nearly double the therapy time of a traditional treatment program to provide the guidance and support needed for lasting recovery.

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One of the country’s premier, trauma-integrated men’s treatment facilities, Foundry Treatment Center Steamboat, announces a partnership with accomplished recovery professional Ben Cort of Cort Consulting. This long-term strategic partnership will allow Foundry to leverage Cort’s extensive experience in the field of treatment and recovery, ultimately providing a higher standard of patient care. In his new role, Cort will focus on back-end operations, helping Foundry’s administration team flourish.

“We’re thrilled to have Ben join the Foundry Steamboat team,” says Founder and CEO Scott Borden. “His industry experience and overall business acumen adds unquantifiable value to our organization. Perhaps most importantly, he shares the Foundry philosophy of providing the highest level of care. Ben joins the rest of our staff in making the greatest impact we can each day carrying a message of hope.”  

Cort has consulted for various programs, sports leagues and organized labor. Most recently, he led the marketing, business development and admissions teams at the Center for Dependency, Addiction & Rehabilitation (CeDAR), a subdivision of the University of Colorado Hospital. He was also an original board member and the first full-time employee at Phoenix Multisport, where he built sober communities through sport and health-related programs and helped to design the organization from its inception.

Cort has become a thought leader in the treatment world, working to improve the standards and education in marketing and admissions. He has also spearheaded an effort to better understand today’s cannabis industry and its effects on substance use disorder. In addition, Cort has spent time working with professional and collegiate athletes, coaching staffs, leagues, players unions and administrations to increase awareness of substance use disorder and mental health; assisting them in crafting appropriate and effective treatment plans for athletes. As a program that emphasizes physical wellness in concert with the emotional and clinical growth of participants, Foundry will greatly benefit from Cort’s prior experience.  

“I have had the chance to work inside some amazing organizations and had never considered putting roots down with one of them until I got to know Foundry,” says Cort. “The commitment they have to patient care by retaining such amazing talent speaks for itself. Having the opportunity to work alongside and learn from Dr. Michael Barnes, a former colleague, is a dream come true, not to mention that the former Medical Director from CeDAR, Dr. Laura Martin, is also part of the team. Foundry is treatment at its best and only getting better, I am exceedingly proud to be a part of this team.”

Cort sits on several boards and is most proud of his work with the National Association of Lesbian, Gay, Bisexual, Transgender Addiction Professionals and Their Allies and Smart Approaches to Marijuana, who work respectively to advance treatment for LGTBQ+ patients, and to push back on the move toward the commercialization of THC, a compound found in cannabis. His book, “Weed Inc.” can be found in major bookstores as well as on Amazon and his TED talk “What commercialization is doing to Cannabis” has been seen over 2 million times. Cort is a frequent speaker and industry expert advocating for recovery.

About Foundry Steamboat

Foundry Steamboat is a substance abuse treatment center based in Steamboat Springs, Colorado, focused on providing complete addiction treatment to help male participants regain happy and productive lives. Guided by a team of professionals, participants experience a comprehensive program centered around medical treatments, clinical therapy, wellness, and family therapy. Fully accredited by the Joint Commission, Foundry Steamboat is committed to providing the highest quality addiction treatment across a long-term continuum of care. For more information, call 844.955.1066, visit ForgingNewLives.com or connect with us on Facebook, Twitter, Instagram or LinkedIn.

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At The Foundry Treatment Center Steamboat, a healthy lifestyle is an important part of complete recovery. The link between the body and the mind is powerful, and a healthy diet combined with regular exercise is an integral component of lasting recovery from Substance Use Disorder.

There is a common misconception that healthy food is bland, and without flavor or excitement. Our goal is to shift how clients define "healthy food", and shift their lifestyles towards sustainable nutrition. Serving bland, flavorless food would only set the stage for old eating habits and patterns to return.

Below is the recipe for Chef Scott's Black Bean Cake Eggs Benedict with Avocado Hollandaise - One of the many healthy meals served to clients at the Foundry Treatment Center Steamboat.

INGREDIANTS:

CORN CAKES1 box of Kodiak Cakes whole grain pancake/waffle mix

1/2 cup black beans

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

3/4 cups cooked sweet corn kernels

AVOCADO HOLLANDAISE

1 ripe avocado

1 lemon, juiced

1/3 cup hot water

1/4 cup olive oil

1/4 teaspoon salt

1/4 teaspoon pepper

6 slices bacon, fried

6 eggs, poached

a pinch of red pepper flakes

fresh herbs for garnish

INSTRUCTIONS:

CORN CAKES

1. In a large bowl make pancake batter and fold in the drained corn and black beans.2. Cook cakes on a griddle until warm to the touch and golden brown.

AVOCADO HOLLANDAISE

1. Add the avocado, lemon juice and hot water into a food processor or high powered blender and blend until smooth, scraping down the sides if needed. With the processor running, stream in the olive oil slowly. Continue to blend until pureed and smooth.

2. Poach the eggs and assemble the corn cakes. Break a piece of bacon and set it on top of the corn cakes and cover with a poached egg. Pour the avocado hollandaise overtop and sprinkle on some crushed red pepper. Top it off with some fresh herbs if desired.

Scott Przymus is the Executive Chef at The Foundry Treatment Center Steamboat, a rehab and substance abuse treatment center located in Steamboat Springs, Colorado.

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At The Foundry Treatment Center Steamboat, a healthy lifestyle is an important part of complete recovery. The link between the body and the mind is powerful, and a healthy diet combined with regular exercise is an integral component of lasting recovery from Substance Use Disorder.

There is a common misconception that healthy food is bland and without flavor or excitement. Our goal is to shift how our clients define "healthy food", and shift their lifestyles towards sustainable nutrition. Serving bland, flavorless food would only set the stage for old eating habits and patterns to return down the line.

Below is the recipe for Sweet Potato Pancakes - One of the many healthy meals served to clients at the Foundry Treatment Center Steamboat.

INGREDIENTS:

• 1 1/2 cup mashed sweet potato (the flesh from 3 medium-small cooked sweet potato)
• 6 eggs
• coconut oil (for cooking)
• 2 1/4 teaspoon ground cinnamon
• pinch of salt

INSTRUCTIONS:

• Whisk together the sweet potato and eggs until well-combined. Add seasonings, if desired, and stir. Heat oil over medium-low heat.
• Drop the sweet potato mixture by the tablespoon and cook for 3-5 minutes.
• Flip each cake and cook for an additional 3-5 minutes, until lightly golden brown on the outside and cooked through. Lower heat works better, and don’t try to flip them before totally cooked on one side.
• Optional topping ideas: yogurt, nut butter, fresh fruit, or maple syrup. They are also good plain! OR go savory and try avocado and sliced turkey. Enjoy

Scott Przymus is the Executive Chef at The Foundry Treatment Center Steamboat, a rehab and substance use disorder treatment center located in Steamboat Springs, Colorado.

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Check out the Heavyweight podcast featuring our very own Chief Operations Officer, Scott Kindel, as he shares his remarkable journey from addiction to recovery—including a valuable missing piece of his family's history. About the podcast: Heavyweight is a Gimlet Media production that explores a moment from a person's past that they wish they could change.

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Release date: October 23, 2019

Listen now ➝

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Season’s greetings from the Foundry clinical team! In a recent conversation with a friend, he asked me to pick my favorite holiday. I quickly responded, “New Year’s Day!” My answer comes from my annual practice of taking time to reflect on the past twelve months. Within that process, I stop to take stock of our program's wins, losses, and lessons learned.

What jumps out at me is how much our program has evolved and grown since the start of the year. Every aspect of our program has been assessed and updated:

• We have clarified our developmental model that more consistently allows clients to focus on addiction recovery, while simultaneously addressing issues of safety, autonomic nervous system dysregulation, and resolution of active trauma symptoms. Within this process, clients focus on connecting to others, trust, and attunement to needs that enhance their likelihood of embracing the fellowship of 12 step and other social support networks.
• We have expanded our trauma awareness and clinical focus to include work across the trauma continuum. This expansion allows us to help clients who are struggling with PTSD, Developmental/Complex Trauma, and the Primary and Secondary trauma that is experienced by family members.
• We have expanded our use of EMDR to include the DeTUR model for reducing the impact of addiction triggers and cravings. We have also introduced Brainspotting, somatic psychotherapy, and John Bruna’s Mindfulness in Recovery program.
• We made improvements to our Partial-Hospital (PHP), which has grown to include an 8 bed, community-based sober living unit, where participants live in a townhouse in Steamboat Springs and receive clinical services at the Ranch. Each participant is able to maintain their relationship with their primary therapist and continue to work on developmentally appropriate treatment plan objectives.
• We also improved the Equine Therapy Program so that it is now fully on-sight and provided to all participants in our Residential and PHP levels of care.

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2020 will be another year of growth and development for the Foundry clinical program. We are currently developing a 90-day trauma integrated addiction program and a new multidisciplinary family program. The 90 days program will provide participants with increased integration as they move through various levels of care and into increased community participation. The family program will incorporate onsite service, in conjunction with remote educational and clinical activities that will be provided via computer. This integrated family program will allow us to promote family healing for the families of all of our clients, whether they are in Steamboat Springs, the Front Range, or across the country!

We want to thank all of our friends and referral resources for their support and the confidence that you have shown in our staff and clinical program throughout 2019! We hope that 2020 is a great year for you and for everyone who gives so much to the clients and families that we serve!

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The man who taught me to fly-fish said something our last time on the water together before he died that I have always remembered; “it’s all a big circle” he told me with a smile as I was bragging about the day I’d had fishing versus his.

Dr. Barnes was walking out of the Foundry office this morning as I was parking to go in and I laughed a little remembering those words, it’s all a big circle. I was walking into an office next door to Dr. Barnes, again. We had the same setup working together at CeDAR a few years back, and sharing/problem-solving/listening/laughing with him in the morning is well-practiced and something I have missed. I didn’t expect to work inside of this field again but here I am and I’m here with some remarkable people.

After a few laughs and a few problems discussed/solved Dr. Barnes told me again why New Years day is his favorite day of the year. He talked about intentional practices he has to plan for improvement and growth in the new year and forward as well as refocused efforts in certain areas of self-improvement. He talked to me about how this is a time to reset and refocus, to break cycles…..

Working inside of the treatment and recovery world we often find ourselves straddling a line. On one side, it’s all a big circle, things will repeat and on the other, there is breaking a cycle and changing trajectory. This duality is something that I want to hold walking into 2020.

This year marks my 13th in the field. Ten years into my sobriety I had never imagined that my vocation would be tied to my recovery until I found myself sitting in Scott Strode’s living room trying to write policy and conduct codes for what would ultimately become The Phoenix. Back then this whole scene was totally new, I knew nothing of treatment other than the county mandated programs I was ordered to attend a decade earlier. For me, recovery from my own addiction came through the rooms of a 12-step community. In those early days at The Phoenix, we thought it would be cool to try to extend the sober community outside of church basements and into gyms, races, climbing crags, etc. The five years I spent doing that taught me a great deal about recovery and a little about treatment. We embedded inside of several programs and even helped our friends at West Pines build a gym with a great climbing wall that integrated what we did into their treatment program. I started to learn more about treatment working with and inside of programs and saw how different programs approached the same goal. Much of my job at Phoenix ended up focused on these relationships and programs and through this, I was able to spend real time inside of most of the programs that were in Colorado in those days (Harmony, CeDAR, Jaywalker, Raleigh House, West Pines, Arapahoe House, Stout Street, Parker Valley, and AIM House) building programs to integrate fitness and putting together events. I made good friends inside of those programs and am so grateful for all that they taught me about why they did what they did. Most of those leaders have moved on, retiring or taking smaller or larger roles, a few have passed away. Their knowledge and insight persist and I am proud to do my best now to contribute.

After The Phoenix and through my time at CeDAR (University of Colorado Hospital) where Steve Millette showed me how much I still had to learn about this field, I started to work more nationally and gained exposure to what Treatment looks like throughout the country and internationally. One of the most brilliant psychologists I have known, LaTisha Bader, used to say that CeDAR in those days was like Camelot, as good as it got. My last day there was exactly three years ago today, 12/31.

Since leaving CeDAR I have learned even more about how treatment works nationally. Building approved provider lists for professional sports leagues and teams as well as labor unions and consulting inside of a handful of programs outside of Colorado has taught me a great deal, as has working with local and state governments and agencies that they support. I have had a chance to go onsite and assess well over 100 of the finest (and not so fine) programs in the country and learned something on every visit.

In 2020, it is my hope and intention to help the Foundry Steamboat Springs to become an even better treatment program. I never considered working for a program again but have been drawn to this place and these people. They have a genuine desire to help and provide healing as well as a team in place that is equipped to do just that. While our footprint is small, a men’s only program in the mountains of Colorado, the idea is huge; We will demonstrate that the best of services can be provided in-network with insurance. With enough money, anyone can get comprehensive treatment but the reality is that replicating these services in a program that is insurance-based has been near impossible. To do so takes work, a good deal of work. It also means accepting much lower margins than are traditionally seen in this field but we are convinced that it can be done and are off to a strong start doing so.

Hopefully, I have helped to elaborate on why I find myself holding those two contrasting ideas; It’s all a circle and dramatic change is possible. My hope is to draw on the knowledge and experience that exists collectively inside of the treatment world to help those we serve to find new and hope-filled lives.

I have already learned so much in this role as CEO and know that 2020 will both teach and humble me further as I look for these opportunities. May your 2020 see you both enjoying the circle and embracing the change.

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Ben Cort is the Chief Executive Officer at the Foundry Treatment Center Steamboat, a rehab and substance use disorder treatment center located in Steamboat Springs, Colorado.

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Compassion Fatigue and the Need for Trauma-Informed Legal Practice

When earning my doctorate at Florida State University, my faculty mentor asked me and a group of my peers to assist in preparing the first book on Compassion Fatigue. Dr. Charles Figley’s Compassion Fatigue: Coping with Secondary Traumatic Stress Disorder in Those Who Treat the Traumatized (1) was published in 1995. Since that time, compassion fatigue and helping helpers to maintain their health and job satisfaction has been a focus of my career. I have trained many groups of helping professionals to better understand the relationship between burnout and secondary trauma and to look inward at the emotional and physical cost of working with traumatized clients in stressful situations.  

Since 1995, recognition of the significant incidence of trauma in clients and families who seek assistance has magnified the importance of working within a trauma-informed culture where employee and organizational health, compassion fatigue, self-care, and honest organizational assessment are necessary. Over the years, I have wondered if other professions are starting to adopt similar trauma-informed practice.  

My son Patrick is an attorney. Since passing the Bar in 2012, he has specialized in Workers Compensation and Personal Injury law. We have had many conversations about the rewards and struggles of working with clients who have experienced significant workplace injuries or serious and life threatening accidents. We have talked about the difficulty of working with clients who often present as controlling, hypervigilant, and who frequently respond to the legal process with frustration, anxiety, and emotional dysregulation.  

A little over a year ago, Patrick and his family moved to Florida. As he prepared to take the Florida Bar, he began to consider the impact of his work with traumatized clients. As he identified the emotional cost that he and many of his peers have incurred as a result of their work as lawyers, he began to identify ways that he could assist other attorneys who have also struggled in this regard. As we discussed his desire to assist others (2), we researched trauma as an issue within the practice of law. It quickly became evident that lawyers, bar associations, and law school faculty were beginning to investigate the concept of Trauma-Informed practice (3,4,5).  

Based on our findings it is clear that working with traumatized clients can impact every area of legal specialization. Personal injury attorneys assist clients who have experienced life-altering automobile accidents or work-related injuries. Civil litigators assist victims of violent crimes. Family lawyers assist victims of domestic violence and abuse. Veterans attorneys assist service members with combat-related struggles. Judges and other officers of the court are exposed to cases where testimony and other evidence requires almost constant emersion in traumatic material.  Legal professionals in each specialty spend hours interacting with traumatized clients, listen to emotional stories of traumatic events and reviewing graphic photos and medical records.  

The potential impact of trauma on legal professionals is significant and multifaceted. First, traumatized clients often present symptoms that challenge the legal team and its efforts to successfully represent their concerns. Traumatized clients typically enter the legal process with a strong need to feel safe. As the legal process is unfamiliar and potentially threatening, traumatized clients often enter the relationship with a need to be hypervigilant, to feel heard and believed, and in control of the process. Failure to recognize this need can result in distrust, manipulation, and conflict between the client and the legal team.  

Second, trauma memories are often fluid and can change over time. A client's inconsistent accounting of what happened during the event can make case conceptualization, completion of a thorough and accurate assessment, and preparation for deposition or trial difficult. As members of the legal team become frustrated, they may avoid interacting with clients, which creates even greater conflict and increased efforts on the part of the client to regain control of the situation.  

As caseloads build with traumatized clients, team members become more vulnerable to stress, burnout, and secondary trauma from their daily work responsibilities and client interactions. As a result, professionals can experience reduced job satisfaction and increased emotional consequences. In all helping professions these struggles can result in increased turnover, the desire to leave the profession, and increased problems with mental health and addiction issues. Recent research on turnover rates in law firms found that 44% of new associates change firms within the first three years of practice. This turnover rate is estimated to cost firms over $9 billion annually (6). Large numbers of attorneys are also leaving the profession. A 2014 report (7) stated that 24% of attorneys who were licensed in 2000 were no longer practicing law in 2012.  

Addiction and mental health struggles are also evident in the legal profession. A 2016 survey (8) of 12,825 attorneys found that 20.6% screened positive for "hazardous, harmful, and potentially alcohol-dependent drinking." In this same survey, 28% of the respondents reported depression, 19% reported anxiety, and 23% reported significant levels of stress in the work environment. Issues associated with addiction and mental health struggles have implications that go beyond the attorney’s wellbeing. Attorney impairment is not a mitigating circumstance for failing to provide clients with appropriate representation (9).  

All of these issues are not directly associated with working with traumatized clients, but the importance of these growing concerns should be carefully considered!  

Recommendations for law firms and County, State and Federal courts:  1.   Accept the reality that trauma and frequent interaction with traumatized clients can harm outcomes, reduce work performance and job satisfaction of employees, and create emotional and behavioral consequences for employees and the organization as a whole. 2.   Work with a consultant to assess the impact of trauma, compassion fatigue, and organizational trauma on the overall health of the organization. 3.   Develop trauma-informed policies and procedures for working with all clients. 4.  Provide training for all employees on trauma, best practices for working with traumatized clients, and prevention of compassion fatigue, burnout, and secondary trauma. 5.  Provide resources for employees who are struggling with compassion fatigue, burnout, or secondary trauma, addiction and other mental health issues. These resources should include coaching, therapy, treatment and access to an Employee Assistance Program. It is also important to provide preventative opportunities for self-care, consistent utilization of PTO, etc.  

Recommendations for Law Schools: 1.    Provide training in trauma, best practices for working with traumatized clients, preventing and addressing compassion fatigue, burnout, and secondary trauma for all students.  2.    This training should be mandatory for all students regardless of the student's stated areas of interest.  

Recommendations for addiction professionals and other mental health professionals: 1.  It is critical to remember that working with attorneys and other legal professionals should include a thorough trauma assessment, assessment of compassion fatigue, and burnout.  2.   It is important to remember that Trauma-Integrated Legal Practice is relatively new concept in most legal practices, courts, and governmental legal environments. Trauma education, including education on compassion fatigue (i.e., burnout and secondary trauma) is critical for attorneys to accept the serious impact of trauma in their work environment.  3.   From this perspective, all addiction and mental health treatment should be trauma-informed and trauma-integrated. Working with attorneys and legal professionals should be seen from the same perspective of working with other helping professionals (i.e., medical professionals, first responders, therapists, etc.).  

Special Thanks to Patrick Barnes, Esq. for providing input and feedback on this blog post. · For more information on Trauma-Informed Legal Practice, go to Wave of Change Coaching and Consulting, LLC (www.waveofchangecoaching.com).  

Footnotes 1     Figley, C. R. (1995). Compassion Fatigue: Coping with Secondary Traumatic Stress Disorder In Those Who Treat the Traumatized. Brunner/Mazel. New York: NY. 2     https://www.waveofchangecoach.com/ 3     https://www.lawcare.org.uk/news/lawyers-and-vicarious-trauma 4 https://www.lsc-sf.org/wp-content/uploads/2015/10/Article_Establishing-a-Trauma-Informed-Lawyer- Client-Relationship.pdf 5 https://www.aals.org/wp-content/uploads/2015/06/Katz-Haldar.pdf 6 https://www.attorneyatwork.com/confronting-lawyer-turnover-in-law-firms/ 7     http://www.abajournal.com/magazine/article/after_the_jd_study_shows_many_leave_law_practice 8    Krill, P. R., Johnson, B. R., & Albert, L. (2016). The Prevalence of Substance Use and Other Mental Health Concerns Among American Attorneys. Journal of Addiction Medicine. January/February 2016, 10(1), 46-52. 9 https://www.lawpracticetoday.org/article/evaluating-impaired-attorneys/

Dr. Mike Barnes is the Chief Clinical Officer at the Foundry Treatment Center Steamboat, a rehab and substance use disorder treatment center located in Steamboat Springs, Colorado.

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At The Foundry Treatment Center Steamboat, a healthy lifestyle is an important part of complete recovery. The link between the body and the mind is powerful, and a healthy diet combined with regular exercise is an integral component of lasting recovery from Substance Use Disorder.

There is a common misconception that healthy food is bland and without flavor or excitement. Our goal is to shift how our clients define "healthy food", and shift their lifestyles towards sustainable nutrition. Serving bland, flavorless food would only set the stage for old eating habits and patterns to return down the line.

Below is the recipe for Ginger-Garlic Chicken Salad

- One of the many healthy meals served to clients at the Foundry Treatment Center Steamboat.

Dressing:

½ cup sesame oil

2 tbsp fresh ginger paste

1 clove garlic

1 TBSP coconut aminos

½ tsp salt

½ tsp black pepper

1/3 cup onion-diced

2 TBSP honey

1 TBSP lemon juice

1/3 cup rice wine vinegar

*Mix all ingredients and mix in a blender or in a bowl with a whisk

Salad:

1 cup kale shredded

1 cup cabbage shredded

½ cup carrots shredded

½ tbsp toasted peanuts

1 cooked chicken breast

Instructions:

1) season and cook chicken

2) mix greens, carrots and dressing

3) top with nuts

4) slice chicken and place on salad

5) ENJOY

Scott Przymus is the Executive Chef at The Foundry Treatment Center Steamboat, a rehab and substance use disorder treatment center located in Steamboat Springs, Colorado.

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At The Foundry Treatment Center Steamboat, a healthy lifestyle is an important part of complete recovery. The link between the body and the mind is powerful, and a healthy diet combined with regular exercise is an integral component of lasting recovery from Substance Use Disorder.

There is a common misconception that healthy food is bland and without flavor or excitement. Our goal is to shift how our clients define "healthy food" and shift their lifestyles towards sustainable nutrition. Serving bland, flavorless food would only set the stage for old eating habits and patterns to return down the line.

Check out this fabulous recipe to add to your menu tonight.

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Chimichurri Sauce:1 bunch parsley1 bunch cilantro1 tablespoon garlic, chopped1/2 cup olive oilSalt and pepper to taste2 lemons, juicedCombine all ingredients except for olive oil and lemon juice in a blender. Start to slowly add olive oil and lemon juice. Adjust seasoning to your liking.Asparagus:

2 bunch asparagus

1/2 stick butter

1 tablespoon lemon juice  

Combine ingredients together and wrap with foil. Cook in oven with steak.

Brown rice and quinoa:

1/2 cup quinoa*

1/2 cup brown rice*  

*Cook according to instructions on package

Steak:

1 flank steak seasoned how you likeCook steak in oven at 375 until desired doneness. Place rice blend on plate, top with the asparagus. Slice steak and cover with the chimichurri sauce. ENJOY!

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We all get resentments toward people around us, and when we do, it can be hard to sit down and have those uncomfortable talks. Looking another person in the eyes and telling them what they are doing is bothering you or admitting that you haven't been acting in a way you are proud of can be hard to do if we don't have a plan to do it reasonably, and mutually. As uncomfortable as these talks are, they are worth it if they can save a relationship with a friend or family member.

We can do things to make these talks easier for the other person and us. So, here are some tips for handling these awkward talks productively and positively.

Before We Even Have the Conversation

These talks can be anxiety-inducing and overall just icky feeling, but it helps to take time and make sure our intentions are clear, and we know what the goal of the conversation is. Often we assume we know why the other person did what they did. Try and clear what you think from your mind so that when they tell you their side of the story and you can be ready to hear that instead of just assuming you know best and walking away without anything changing.

It can be helpful to set aside a time and place to have this problematic talk. When thinking of a location, it's useful if the area is not in public. You don't want to be distracted by people around you or be worried that others are listening in on you while you are vulnerable. When you invite the person, you want to make sure that you are clear that you want to have this talk. Otherwise, the other person may feel ambushed. You could tell them, "hey, ___ I've noticed a tension between us about ___, would you be able to meet at my house around 8 to clear the air?". Warning the other person gives them the opportunity to think about there perspective on the situation so that they can be ready to talk about what is bothering them. Often if you spring a hard conversation on someone with no warning, they will become defensive, and they may throw excuses out, so it's better if you give the other party time to process things.

Time to Have a Hard Talk

Bringing up the topic can be scary. We frequently fear how the other person will react and if they will still like us after we bring this up. Remember, we are looking for a solution to save the relationship. If you don't have this talk, the feelings you are having won't go away. They will only get worse. So the first thing you need to do is state what upset you. Try and use specific examples and make it clear how you felt in those examples.  Avoid using extremes such as "you always" or "you never." Have the mindset that you are going to fix this together.

You need to know the difference between what the other person's intentions were vs. how it impacted you. Likely, their plans were not to hurt. That doesn't change the fact that what they did DID hurt you. Giving the other person the benefit of the doubt can go along way in helping to resolve the conflict. It is still essential that you let them know that their actions did hurt you, but it's equally important to let them know that you are aware that they likely not their intention. A simple way of phrasing this is "when you did ___ it made me feel like ____, I don't think this was what you meant to do, but I need you to know how it made me feel so we can clear the air."

Listen to what they are saying.

After you explain the way you felt, you should ask for their version of the events. Listen to what they are saying, and after they've finished, acknowledge what they've said. "What I heard you say way ___."

Own your part. If the other party has said that you did something that made them feel bad, take ownership of that, acknowledge what was said, and apologize for your role in that conflict. Owning your part could be as simple as saying, "when you did ___, I was hurt, so I was defensive for a few days, and I see how that could add strain to our relationship. I should have been up-front with you that I was hurt at that moment." Even if they don't mention anything you did, it's not a bad idea to let them know that there are ways you could have handled the situation better. Identify a few examples of your part in this before you have the conversation.

Come to a Solution

Ask them for ideas and listen to what they say and don't interrupt them. When you tell them your ideas for a solution, make sure to use we/us rather than me/you. Promise to try harder in the future and move on.

These conversations don't always go the way we want them to go. If it starts to feel like an argument, don't be afraid to tell them that you don't feel comfortable talking to them when emotions are running this hot. You can reschedule and come back to it later.

Steamboat Springs, located in the Rocky Mountains, provides a setting for the natural stimulation of mind and body, allowing for a return to our innate senses and a new foundation from which to build. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at 1-844-955-1066.

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We’ve all heard someone say something like, “He’s fried his brain,” referring to someone whose drug or alcohol use has gotten out of control. If you have struggled with substance use, or someone you love has, you’ve no doubt seen changes in personality and cognition and wondered “Is this permanent?” It’s a distressing thought. So much of who we are – our thoughts, memories, skills, and personalities – is encoded in the roughly three pounds of neurons in our skulls. Drugs and alcohol obviously have some effect on our brains, which is why people use them in the first place, and too much can have a pretty bad effect.

The belief that alcohol kills brain cells is widespread, but it doesn’t appear to be true. However, some drugs like methamphetamine, cocaine, and MDMA do appear to kill brain cells. While losing a few neurons among billions is not a big deal, it does add up over time. Heavy substance use can cause cognitive impairment, personality change, and behavioral change. If you’re worried that you or someone you love might suffer permanent effects from substance use, here are some things to consider.

Some effects fade quickly.

Most of the psychoactive effects of drugs and alcohol are temporary but if you’re using them all the time, you may not notice. In order to know what effects are temporary and which are longer-lasting, you actually have to go through withdrawal and get completely sober. This may sound obvious but a lot of people forget what their baseline even is after a period of continued substance use.

For example, alcohol is a depressant. If you are a heavy drinker, you may have depressive symptoms that are mainly caused by your drinking. These may include depressed mood, poor concentration, and poor memory. It’s possible that your depressive symptoms will abate once the alcohol is out of your system. However, you may also have an underlying mental health issue to deal with too. The main point is that substance use interferes with the normal functioning of the brain and the first step in assessing your degree of impairment is to get the drugs and alcohol out of your system.

Some effects may last a year or more.

Unfortunately, the direct effects of drugs and alcohol on your brain are only part of the picture. Another part consists of the adaptations your brain makes to counter the effects of drugs and alcohol over time – in other words, you build a tolerance. In the case of alcohol, for example, your brain gradually makes less of the inhibitory neurotransmitter GABA and more of the excitatory neurotransmitter glutamate. This is why you may feel like you need alcohol to relax and why you may experience irritability, shakiness, and even seizures when you quit drinking.

The worst of these symptoms – acute withdrawal symptoms – typically only lasts a week or two but other symptoms may last weeks or months. These are sometimes referred to as post-acute withdrawal syndrome, or PAWS. These symptoms may include emotional numbness, inability to concentrate, lack of interest in pretty much everything, and depressed mood. This is thought to be the result of your neurotransmitters slowly returning to pre-addiction levels. Another factor likely has to do with changes in the limbic system. After months or years of using drugs and alcohol, your brain has gotten used to artificially elevated levels of dopamine so getting excited about having a nice dinner or going to the beach is pretty hard. It may take more than a year for that baseline to reset.

Some structural changes may never fully go back to normal.

As noted above, drugs and alcohol mainly mess with the brain’s limbic system, which is involved in pleasure, reward, and goal-seeking behavior. There appear to be three main brain structures involved with addiction: the basal ganglia, the extended amygdala, and the prefrontal cortex.

Areas of the basal ganglia are involved with motivation, reward, and creating habits. The extended amygdala regulates the brain’s reaction to stress and negative emotions like anxiety and irritability. The prefrontal cortex is responsible for “executive” functions like planning, prioritizing, and organizing – or “go” functions – as well as self-control and emotional regulation – or “stop” functions.

When we say addiction “hijacks” the brain, what we mean is that the massively disproportionate reward of substances causes the basal ganglia to tell the prefrontal cortex to organize its efforts in a way that prioritizes getting drugs and alcohol. At the same time, it undermines the “stop” functions of the prefrontal cortex, which get weaker from disuse.

This is the main area of debate when it comes to whether the brain ever fully recovers from addiction. On one hand, you have this miscalibrated basal ganglia that only goes back to normal very slowly and on the other hand, you have this impaired “stop” function in the prefrontal cortex. The latter is much more malleable, which is why treatment strategies tend to focus on tools to regulate emotions and control behavior. There is also good news in that the urge to use drugs and alcohol typically declines the longer you stay sober. Most people say their cravings get noticeably weaker after one year and five years sober.

The brain is much more adaptable than we used to think.

If you’re concerned about whether your brain can ever fully recover from addiction, there is plenty of room for optimism. It has only been in the past decade or so that neuroscientists have come to believe that the brain keeps making new neurons in adulthood. We’ve also known for a long time that the brain has significant powers of adaptation. Even people who have had strokes or experienced traumatic head injuries are often able to regain most or all of their cognitive functions. New technologies like transcranial magnetic stimulation may help heal brains even faster. The key is that your brain will adapt to whatever you consistently ask it to do. Your concentration, willpower, and memory will get stronger the more you use them, even after years of substance use.

Steamboat Springs, located in the Rocky Mountains, provides a setting for the natural stimulation of mind and body, allowing for a return to our innate senses and a new foundation from which to build. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at 1-844-955-1066.

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We all want to feel like we have a hold on our addiction. We try to do everything right. We avoid people, places, and things, go to the meetings where we feel comfortable, and work through the steps with a sponsor. Unfortunately, no matter what we do, life is going to happen. We will be triggered, and we aren’t always going to be working our program perfectly. To avoid relapse, it's essential to learn the early warning signs that we might be closer to picking up than we’d like and how to walk through those signs in a healthy way. When thinking of relapse, we often think of the part where we pick up and start using again, but just like everything else, there are phases we can look out for before we pick back up. Relapse begins with our emotions, then it becomes mental and, finally, physically, putting the substance into our bodies. These phases can be very gradual and hard to spot if you aren’t looking for them and adequately dealing with each stage as it comes.

Phase 1: Emotional

Emotional relapse often happens before we even consider picking up a substance. This phase can manifest in many different ways. We could notice that we are becoming angry by situations that generally wouldn’t bother us; it could be that you are noticing that you feel anxious more often than is typical. We could even begin to start eating and sleeping in ways that don’t feel healthy. These could all be signs that you are beginning to slip down into emotional relapse, but the only way we can realize that we are slipping is by motoring our emotions. If you notice these, get connected to your support group. Verbalize the way you feel to people you trust. Consider meditation to quiet your mind and calm down or, physical exercise can be a healthy way to let out a lot of emotions.

Phase 2: Mental Relapse

Most people in recovery have two parts of their brains that are constantly at war. One part is the part of the brain that wants to remain sober and continue to lead your life in such a way that you can look back with pride and contentment at all of your achievements. On the other hand, there is also the part of the brain that misses the old life. This part of our mind tends to forget all of the harm we caused others; all of the pain we put ourselves through and tends to focus on the good times. Everyone in recovery struggles with this, but when your thinking shift and the part of your brain looking back on those memories fondly takes the steering wheel, you’ve slipped into mental relapse.

If you notice mental relapse happening, it's time to fight harder than ever. Try and remember how dark active addiction was. “Play the tape forward’ and think about what your life would look if you went back into active addiction. Talk about it with your sponsor, your support group, your dog, your cat, anyone who will listen and listen to their suggestions and let them help you.

Phase 3: Physical Relapse

Physical Relapse is what most people probably imagine when they hear the word relapse. It is the action of actually consuming any form of mind-altering substance. Even just using one time can bring all of the old cravings back. Without help, often time, people find themselves exactly where they left off, which can be deadly. Our bodies aren’t used to consuming drugs and alcohol the way we used to, so it’s very easy to take too much and find yourself hospitalized or even dead.

If you find that you have physically relapsed, it’s not too late. It’s going to be easier to get help early on, rather than waiting until things get bad again. Don’t be afraid to reach out to people you trust. Going back to treatment might be the best option. It’s never a sign of weakness. You now are that much more educated about your disease and have better ideas of what to look out for.

Recovery is not something that everyone gets on the first try. Relapse is a part of many recovering addicts' stories, and if it happens, there is no shame in starting over. Of course, we want to save ourselves from being dragged through all of that pain and torment, if possible. The best way to avoid relapse is to be aware of these early warning signs and to take appropriate action when they come. The most important thing to remember is that this a team sport and we all have to work together to have long and happy sober lives. Get a group of other sober people to walk through life with, avoid triggers, and always be aware of your mental health and keep pushing forward.

Steamboat Springs, located in the Rocky Mountains, provides a setting for the natural stimulation of mind and body, allowing for a return to our innate senses and a new foundation from which to build. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at 1-844-955-1066.

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Sobriety is no easy feat. Voluntary work is needed to get there and a focus on doing the work, one step at a time. One of the biggest fears of going into substance use treatment is facing life sober. These fears are not without warrant. Relapse statistics are alarming. However, it is possible to learn to live without substance use and experience joy and success. With a combination of supportive services, backed up by a strong prevention plan, there is hope and promise for people to recover.

Prevention Is Key

The difficult work of recovery does not start and end when the person decides to attend the program. It begins when the person finishes detox and starts to process the experience of a substance use disorder. Through therapeutic work, there are ways to look at the experience, uncover the issues, and identify triggers to avoid in the future. The goal is to complete treatment with the right tools and confidence necessary to make healthier life choices. The proper aftercare and staying focused on goals helps ensure success.

Hitting Relapse Prevention Goals

Leaving a residential program may feel like going out into the world without support and it can cause some anxiety. It is important to connect with a network of people and continue with needed therapies to provide adequate support. Recovery is one day at a time, assisted by friends and supportive people who understand the journey and are available in times of need. Defining and following a concrete plan that helps achieve set goals and instills self-confidence will only make success easier. Recognizing when these goals are met is added support on the journey. A relapse prevention plan is worked on in a group setting, sharing experiences, and receiving feedback. It is a formal, written plan, but it may be hard to follow at first. Committing to the prevention of relapse takes intention. The person has to want to stay sober. Some common goals outlined in a relapse prevention plan include:

• Changing thought patterns and behaviors.
• Identifying and avoiding triggers.
• Knowing how to handle cravings.
• Managing life’s pressures.
• Facing life’s ups and downs efficiently.

Counseling helps people reflect on the mindset that builds dependence. It helps to formulate a plan in which major targets are identified with a clear plan for reaching them. The family can be part of the process, along with learning specific tools developed through cognitive behavioral therapy, role-playing, and other practices.

Three Stages of Relapse

Relapse does not happen overnight. It evolves slowly, beginning with emotions and ending in action. With the three stages of emotional, mental, and physical relapse, it helps to understand how each stage sets the foundation of relapse prevention.

Emotional Relapse

Emotions are a huge part of recovery. There is no escaping emotions; sometimes, they bubble up out of nowhere. Those relapse triggers are red flags. The emotional relapse plan can include how to deal with post-acute withdrawal symptoms, along with breathing exercises, meditation, and finding support during times of sliding into old patterns. It makes a big difference for someone to find healing in recovery if they can manage their emotional states better.

Mental Relapse

The intention is key with a mental focus on relapse prevention. Minimizing life’s ups and downs will not help. Focusing on mental preparation and trying to avoid a situation that may present surprise triggers requires planning. Actions often follow thoughts when there is no redirection and support. Going back to the old days where the beast is, will result in a person finding themselves on the doorstep of addiction again. The last thing people need is to focus on the past. Keep focused on the present and future to find hope again in recovery.

Physical Relapse

During the mental collapse, the thought process jumps to “one drink won’t hurt,” and “I've done the work to drink like others.” Without a plan, it is just a short hop towards using drugs again. One slip can lead to feeling guilt, shame, fear, and failure. Physically the body is going through a lot. Give it time, rest, eat well, and get enough sleep to help in the healing process.

If a person finds themselves isolated, skipping meetings, and dropping out of their recovery lifestyle, they may be at risk of relapse. Finding the best place to get help means strategizing who to call when the flags are flying, and the warning signs are there. Ask friends to be aware of any issues and to help pull the person out of the pit they’ve found themselves in, which will help them get support when they need it the most. The following keys will help practice as much as possible mindfulness, healthy habits of living, and being around positive people who support recovery. Without this, it will be difficult to stay clean and sober. With the right help, the person in recovery can find hope. Completion of a program is a start, but plugging into the community, finding a mentor, and seeking support are key to encourage the journey forward.

Steamboat Springs, located in the Rocky Mountains, provides a setting for the natural stimulation of mind and body allowing for a return to our innate senses and a new foundation from which to build. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their own values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at 1-844-955-1066.

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Group therapy is a central component of nearly every addiction treatment program. In fact, the original AA format is similar to a group therapy session in that people share their struggles and triumphs in a supportive and confidential setting. Unfortunately, many people are wary of participating in group therapy. This is perhaps understandable. After all, you have to discuss difficult personal topics with people you hardly know. Although it can seem intimidating at first, most people end up getting a lot out of group therapy sessions and even enjoying it. The following are ways in which group therapy is especially effective for overcoming addiction.

You see you’re not alone.

Addiction can be a terribly alienating experience. One reason is that it tends to lead to physical and social isolation. People with substance use issues often go to great lengths to hide the fact, which may lead to secretive or deceptive behavior. People often isolate themselves to protect their drinking or drug use time, blowing off plans with friends and family.

Addiction is alienating in a psychological way too. Many people who struggle with addiction feel like they’re uniquely burdened. They don’t see other people having the same problems they’re having. What’s even worse, many people who develop substance use disorders have also experienced challenges such as trauma, sexual abuse or assault, and childhood abuse or neglect. They often have a deep sense of shame as a result of these experiences and that shame drives their addictive behavior.

Part of the power of group therapy is that when you get a group of people who have had similar experiences together, they start sharing and they discover they’re not alone after all. Many people have suffered the same abuse and reacted in similar ways. Many people have done things they aren’t proud of as a result of their substance use. Discovering you’re not alone is liberating and it’s when shame starts to heal.

Groups provide social support.

There are mainly two reasons social support from the group can aid therapy. First, it helps keep you engaged. People tend to be a little more motivated to show up on time and participate when they know others in the group are depending on them. Greater engagement leads to greater outcomes.

Second, the group can provide moral and emotional support. A lot of what you have to do in recovery is hard to do on your own. For example, you may have trouble maintaining boundaries with family members or friends who still drink or use drugs. Your group can support you and assure you that you’re on the right track. You also feel a sense of connection and belonging in the group that you might not get elsewhere. For many people, this sense of support helps them heal and find a greater sense of purpose.

You get different perspectives.

One of the great things about group therapy is that you get a lot of different perspectives on your problems. A drawback of individual therapy is that your therapist can only offer one different perspective. Sometimes you end up feeling like, “Well, that’s just your opinion.” In group, you can get a range of perspectives, including that of your therapist. You are more likely to believe something about yourself when several people tell you the same thing, especially if it’s something you don’t really want to hear. However, diverse perspectives aren’t just about your behavior. They can open you up to different ways people see things in general. For example, if you hate conflict, it might shock you to discover that some people in your group just see it as a normal and inevitable part of life and not something to be feared and avoided. That kind of insight can change your view of life outside of therapy.

Group is a better approximation of life.

When you’re in individual therapy, you are able to control the narrative about your life. You get to characterize other people’s words and actions and your therapist is left to speculate about how honest you’re being. In group, it’s much harder to control the narrative because your therapist can see how you interact with other people in real life. For example, if you are overly defensive or critical, that will soon become apparent in the way you interact with the group. Since many of our social habits are fairly general, it doesn’t matter so much that the other people in the group aren’t actually family, friends, or coworkers.

You improve your social skills.

Related to the point above, group therapy is also a chance to practice new behaviors and social skills in a safe environment. Some therapeutic methods, like dialectical behavioral therapy, or DBT, incorporate group therapy for this specific reason. DBT was developed to help people with borderline personality disorder but is now used for all kinds of difficult conditions, including addiction. People with borderline personality disorder tend to have a lot of relationship problems because of how they interpret other people’s behavior. Group therapy is an opportunity to put new social skills into use before you have to use them out in the world. It’s an especially good way of learning to hear constructive feedback without getting angry or defensive and give feedback without being mean or critical. Improving your social skills is one of the best ways to strengthen your relationships and reduce the amount of stress in your life.

It’s more cost-effective.

No one likes to hear that their therapy is cost-effective because it sounds like another way of saying “cheap.” However, according to the American Psychological Association, group therapy has been found by more than 50 clinical trials to be as effective as individual therapy for treating a range of conditions, including substance use disorders and common co-occurring mental health issues. If you are in an intensive addiction treatment program, you are likely getting both individual and group therapy and group therapy increases the number of hours you can spend in therapy each week without a commensurate rise in cost.

Group therapy can help you see that you’re not alone, it can provide support, show you different perspectives, and help you increase your social skills, all for a lower cost than individual therapy. Although it’s normal to be hesitant at first, you will probably derive a lot of benefits from group therapy and feel good about the experience. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at 1-844-955-1066.

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Abuse is a major risk factor for developing mental health issues such as major depression and anxiety and for developing substance use issues. This can happen to both children and adults and while childhood abuse and neglect have a greater effect on people over the lifespan, abuse is a major concern for adults too.

When we think of abuse, physical and sexual abuse are typically the first things to come to mind. However, emotional abuse can be just as damaging and more insidious. While people are typically aware they are being physically or sexually abused, emotional abuse is often more subtle. Part of the power of emotional abuse is its deniability and emotional abusers are often adept at making you doubt your own judgment.

As with physical abuse, the goal of emotional abuse is to control you. However, while physical abuse mainly works through intimidation, emotional abuse gets inside your head and undermines your confidence and judgment. People who are emotionally abused often feel like they are incapable or unworthy of leaving an abusive situation. Although they may know they are unhappy, they may not be aware that what they’re experiencing is emotional abuse. The following are some common signs of emotional abuse and what to do about it.

What It’s Not

First, it’s important to clarify that someone is not being emotionally abusive just because they do something we don’t like or something that makes us feel bad. Arguing, for example, is common in almost every close relationship because it’s normal for people to sometimes have conflicting needs and desires. Even yelling is typically not a sign of emotional abuse. Breaking up with someone or otherwise protecting your own boundaries is not emotional abuse, nor is honest communication. Emotional abuse is done with the intent to make someone feel bad, inadequate, stupid, guilty, or weak and usually for the purposes of control.

Disparaging Behavior

Perhaps the most obvious sign of emotional abuse is disparaging behavior. This is an overt assault on your sense of self-worth. Disparaging behavior may include name-calling, such as outright calling you stupid, weak, ugly, hysterical, fat, and so on. A slightly subtler way is to use “pet” names that are played off as playful or affectionate but are really belittling. If you’re the object of such a pet name, you can easily spot it by how it makes you feel. Other ways of disparaging include making sarcastic remarks, making jokes at your expense, or making light of your interests or accomplishments. This is all intended to make you feel worse about yourself so you feel like you need the abuser’s approval and so you don’t think you could do better elsewhere.

Isolating or Controlling Behavior

As noted above, emotional abuse is primarily a means of control and therefore any controlling behavior – overt or covert – is also a form of emotional abuse. Controlling behavior can take many forms. One way that has become disturbingly common is checking your partner’s phone for incriminating texts. This implies your partner is untrustworthy and it makes unfair demands on their privacy. If you believe your partner is cheating on you, you should ask. If you feel like you can’t trust your partner, then break up.

Another common and subtle way to control is withholding affection unless the other person does what you want. This tactic can be used by romantic partners or by parents and it can be especially harmful to children. However, it’s not the same as not being affectionate because you’re arguing or angry about something specific.  

Isolating is another common control tactic. The idea is to keep the person dependent. The abuser might try to keep you from interacting with friends and family, for example. They don’t want you to have options they don’t approve of and they don’t want other people filling your head with ideas they don’t like.

Gaslighting

Gaslighting is a way of undermining your sense of reality. This is typically done by contradicting things they know to be true. For example, they might spring plans on you at the last minute and when you say you didn’t know anything about it, they might insist you talked about it last week. Over time, you start to doubt your own memory and start to rely on your partner, who seems to remember everything. Often, a gaslighter will lie about things that aren’t important at all just to undermine your confidence.

Having Unrealistic Expectations

Other tactic emotional abusers use to undermine your confidence is to have unreasonably high expectations. These might pertain to them specifically, such as expecting you to spend all your time with them or make unreasonable sacrifices on their behalf. It might also be more general, such as never being satisfied with anything you do, never complimenting you, always finding fault, and generally making you feel like you always fall short. If you set the bar high enough for someone you can always be sure they will fail, or at least feel like they’ve failed. This is especially damaging because it develops a sense of learned helplessness – nothing you do is good enough, so why try? It also keeps you seeking the abuser’s approval.

What to Do

Emotional abuse is hard to escape because much of the time, you’re not even sure it’s happening. Awareness is the first step. Pay attention to the patterns. Your parents, teachers, boss, spouse, or romantic partners aren’t supposed to make you feel bad about yourself. If you’re always walking on eggshells around them, something is wrong. Look out for the behaviors described above.

Next, know it’s not your fault. Emotional abusers often make a good show of being kind and supportive and it’s easy to fall for. If you experienced emotional abuse as a child, you probably just thought that it was normal. The sooner you realize it’s not, the better.

Get away from the abusive situation as soon as possible. If you can’t for some reason, work on setting boundaries. This can be incredibly hard and you may need the help of a therapist and possibly a support structure, which an emotional abuser certainly won’t like. What’s more, don’t fall into the trap of thinking you can fix an emotional abuser. They’re good at making apologies and promises, but they also have their own problems and they aren’t likely to change their behavior for good.

If you’ve been the victim of emotional abuse, it has probably caused you some problems, which might include depression, anxiety, or substance use issues. Of the 10 adverse childhood experiences, or ACEs, linked to increased addiction risk, emotional abuse accounts for two, each of which at least doubles your risk of addiction. Awareness is the first step.

At Foundry Treatment Center, we share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at 1-844-955-1066.

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Chronic pain is one of the hardest to manage conditions for people with a substance use disorder. Coping with physical ailments and pain can be the reason some people start using substances. They may start using substances for another reason and end up spiraling in their use of substances and alcohol as a means to cope with chronic pain. Either way, the treatment for chronic pain and substance use disorders is called a dual diagnosis. When more than one other thing is coinciding with a substance use disorder, both should be treated concurrently to ensure the person gets the best chance for recovery. Find out how chronic pain and substance use disorders are connected and why it matters.

Defining Chronic Pain

Pain starts in the brain. The brain sends signals that something is wrong and tells the body damage has occurred or may be occurring. Pain may last a short while or become chronic (long-lasting). Chronic pain is pain lasting beyond the healing of an injury, which continues for several months or longer, even years. Diagnosis and treatment often are required by healthcare professionals who can look at how the pain started, why it continues, and any pathways involved in sustaining the pain. The type of pain and its origin are determining factors in how to best treat the pain going forward. Narcotics are almost always a last resort because of how toxic they are to the body and the risk of developing an addiction.

Types of Pain

When it comes to types of pain, it is essential to know what kind of pain can develop and how it emerges. This knowledge can determine how a person decides to manage it on their own, typically with the use of substances or alcohol.

• Somatic pain: injury to muscles, bones, joints, or tissues can occur. Somatic pain is dull, aching, and localized in one area. It can be caused by inflammation, but it does not disappear after a reasonable period.
• Visceral pain comes from an ongoing injury to an organ or tissues supporting the organ.
• Neuropathic pain: believed to be caused by changes in the central nervous system that sustain pain after an injury. May be associated with physical or emotional trauma or any number of different diseases.
• Psychogenic pain: chronic pain linked to emotional upheaval. Depression or anxiety can create stressful situations. Emotional distress may be a consequence of pain or contribute to pain itself.

Addictive medications like opiates should be a last resort because they can cause lots of problems for people over time. Harmful substance use over time can have severe medical, legal, and social consequences for a person’s life. The only course of action to discontinue medications is to detox safely with a treatment center focused on helping people become healthy and whole after a substance use disorder.

Pain Disorders

Opioid and opiate medications are readily prescribed to treat chronic pain and physical injuries for different reasons. No matter how a person came to use the drug, they likely need it to help mask the pain symptoms and function normally in their everyday life. Substance use disorders are a pattern of compulsive behavior characterized by cravings for opiates and opioids. Cravings can become overwhelming and can result in loss of control or compulsive substance use, despite consequences, and obsessive behaviors regarding the use of a substance. Life may become pretty unmanageable by the time they are desperate enough to seek help. Even then, they may not be able to admit the need for help. A person with chronic pain has likely suffered from mental health disorders that are untreated because chronic pain is the primary symptom being treated. Many people fear the only solution to relieve chronic illness lies in taking opiates or medication indefinitely. Pain symptoms may become aggravated when they cannot sleep, are not eating well, or taking care of themselves because of substance use behaviors.

Dual Diagnosis Treatment

Treatment centers can provide counseling and support services for individuals with chronic pain and substance use disorders. These services help people in recovery control chronic pain using other techniques and coping tools without potent substances. It might mean a holistic approach to constant pain control that includes exercise, meditation, and breathwork. Substance dependence can develop, and discontinuation of opiates is not recommended alone due to withdrawal symptoms. Treatment of chronic pain and substance use disorders also includes support for mental health issues. A team of medical specialists and clinicians is needed to treat the person with care, dignity, and respect. In this way, they can find treatment for chronic pain but also support for substance use behaviors. Healing from all of it will take some time, even if chronic pain never completely heals. The goal is to find hope that things will get better, gradually, and that life is better when substance use disorders are finally in the past.

Steamboat Springs, located in the Rocky Mountains, provides a setting for the natural stimulation of mind and body allowing for a return to our innate senses and a new foundation from which to build. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their own values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at 1-844-955-1066.

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When looking for an addiction treatment program, one of the most important factors is whether that program uses evidence-based treatment methods. Evidence-based simply means there is some scientific evidence that a treatment method works. Treatment methods are typically compared to a placebo, to other common methods, or to doing nothing at all. The idea is that if you are going to put time, money, and effort into some form of treatment, you want some kind of indication that it is better than doing nothing and certainly some assurance that it isn’t harmful.

For example, if you go to the doctor, you assume whatever treatment the doctor prescribes will be evidence-based. The standard way of developing medical treatment is to try one treatment on one group and another treatment on another group and see which treatment helps more people. For a medication to get FDA approval, it has to go through a rigorous process testing both its safety and effectiveness. For a new drug to be considered effective, it has to perform better than placebo with no active ingredient.

Unfortunately, testing treatment methods related to addiction is not so straightforward. For example, it’s hard to create placebo psychotherapy. A bigger problem has to do with the nature of the disease. Mental health issues play a significant role in addiction but you can’t monitor mental the same way you would an infection or cancer. As a result, it’s hard to quantify the effectiveness of an intervention for, say, depression, because symptoms are erratic and evaluation is subjective.

Despite these challenges, some treatment methods do appear to work better than others and evidence-based treatment has become an increasingly important aspect of addiction treatment – and mental health treatment in general – in recent decades. Not only is evidence-based treatment important in itself to ensure you’re doing something that actually works, but when a treatment program uses evidence-based methods, that indicates that the staff and administrators keep up on new developments in the field.

The following are some common evidence-based treatment methods for addiction and common co-occurring conditions that you should look for when choosing a treatment program. Keep in mind that a program doesn’t have to use all of these or use them exclusively, but their main focus should be evidence-based.

12-Step Facilitation

Twelve-step facilitation is the oldest method on here, based on AA, which was developed 85 years ago. The 12 steps are also the basis of many professional treatment programs, including those at Foundry Treatment Center. Since so many people have used 12-Step programs to get sober, researchers have long been interested in evaluating its effectiveness. The key elements of 12-Step facilitation include accepting you have a problem; surrender to your higher power, the program, and support structure; and active participation in 12-Step meetings and activities. As you might expect, the strongest evidence for the efficacy of 12-Step facilitation exists for people who want to stop drinking, especially if their peer group supports drinking. However, there is evidence that it is also effective for other substances, including cocaine.

Cognitive Behavioral Therapy

Cognitive-behavioral therapy, or CBT, is currently considered the gold-standard for psychotherapy. CBT is a collection of techniques and strategies to manage your behavior and thinking. Whereas other forms of therapy might focus on your past, CBT tends to focus on the present, especially your underlying thoughts and assumptions that may be creating challenging emotions. CBT also includes behavioral strategies like thinking of positive and negative consequences for actions, coping with cravings, and avoiding high-risk situations. What makes CBT especially effective is that it involves learning a set of skills that clients retain after treatment, essentially allowing them to act as their own therapist.

There are also a number of other treatment methods based on CBT. Dialectical behavioral therapy, or DBT, is one that is commonly used to treat addiction and related conditions, including borderline personality disorder, suicidal depression, and eating disorders. Other methods based on CBT include acceptance and commitment therapy, or ACT, and mindfulness-based cognitive therapy, or MBCT.

Motivational Interviewing

Motivational interviewing is a process of helping someone find their own motivation for getting sober and staying sober. It is not a persuasion technique like an intervention where you might lay out an overwhelming case that someone has a problem and needs treatment. Rather, it’s a process of helping someone think about their substance use, its effects on their life, and how that relates to their values and priorities. Pretty much everyone enters treatment feeling ambivalent about sobriety and these tensions can undermine recovery. Motivational interviewing is typically a series of a few conversations that can help people resolve their internal conflicts, freeing them to succeed in recovery. Motivational interviewing is just a first step, designed to help clients commit to a treatment plan. It also appears to be most effective for people trying to quit alcohol and marijuana, while being less effective for opioids and stimulants.

Family Behavior Therapy

It is often said that addiction is a family disease. This is true both in terms of genetics and behavior. If you struggle with addiction, there is a very good chance that at least one parent also had substance use issues or that you grew up in a family with some kind of dysfunction. Often, people assume their own family environment is normal and don’t realize how it may have contributed to their addiction and the same is true for other family members. Family therapy is often an effective element of treatment, especially for adolescents and young adults. It helps to resolve family conflicts, improve communication, help family members set and maintain healthy boundaries. This creates a better family environment for everyone and a more supportive environment for addiction recovery.

It’s important to note that there are significant variations among individuals, even those that are apparently struggling with the same problems. For example, there is mounting evidence that depression may be several kinds of conditions with similar symptoms. Treatment that works for one kind of depression may not work as well for another. An evidence-based approach is not a guarantee that a particular treatment will work for you, only that there is good reason to try it. Quality programs typically incorporate a number of evidence-based treatments and focus on providing individualized care.

Steamboat Springs, located in the Rocky Mountains, provides a setting for the natural stimulation of mind and body, allowing for a return to our innate senses and a new foundation from which to build. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at 1-844-955-1066.

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As coronavirus (COVID-19) continues to gain momentum and impact others across the globe, proactively communicating the safety precautions that we have taken to ensure the safety of our participants and staff is necessary.  The evolution of this pandemic has been, and will be, something that we closely monitor and thoroughly heed the instructions given by Centers for Disease Control and Prevention (CDC).

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Due to the highly contagious nature of this virus, we felt that our two-tier detox continuum needs to be Highlighted.  Two years ago, we partnered with Steamboat Emergency Room (SBER) which has become our first line of defense for situations just like the one our country is currently experiencing.  Every participant’s journey with Foundry STARTS here, where they are promptly taken to a private room and immediately seen by medical professionals.  During this first phase of our detox and assessment process, they are given a comprehensive physical and thoroughly screened for symptoms of COVID-19 following the strict protocol enforced by the CDC.  Once cleared for residential treatment, they are transported to our facility (15 minutes outside of town on a secluded 48-acre Ranch) for the second phase of our detox process, and continued monitoring from members of our medical team for at least 24 hours. Once in our care, the following steps are being strictly enforced by every member of our team at Foundry Treatment Center Steamboat.

1) The clients will have limited "off campus" activities.  This means they will not be attending 12 step meetings off campus. They will either take part in an in-house or online meeting, structured by our lead residential managers. Wellness activities will either be on campus or involve limited exposure to those in the community.

2) All staff are expected to immediately wash their hands upon arrival on the Foundry campus with soap and water for at least 20; or use an alcohol-based hand sanitizer that contains at least 60% alcohol if soap and water are not available.

3) Throughout their shift, staff are required to frequently maintain CDC standards of hand washing hygiene.

4) Did we mention we are encouraging staff and clients to WASH THEIR HANDS with soap and water?

5) Staff will wipe down the facility at shift exchange with soap and water or wipes.  This means the office will be wiped down a minimum 3x per day.

6) During morning opener, clients will be asked if they are experiencing a fever, lower respiratory symptoms, coughing, shortness of breath.  If a client endorses any of these symptoms they are to be removed from the milieu and stationed in their room until medical can meet with them to determine next steps. When staff enters a room in which a client may be ill, they will wear a mask and gloves, disposing of the mask and gloves and immediately washing hands once removed.

7)  Staff will contact their superior immediately and stay home if they feel ill (fever, respiratory difficulty, cough or just not feeling well) to protect co-workers, clients and the program as a whole.

8) Staff and clients are asked to cover their cough or sneeze with a tissue, throw the tissue in the trash, and wash their hands immediately after.

The SAFETY of our Participants has been and will always be our #1 Priority and will continue to follow the instructions given by the professionals on the front lines of this pandemic.

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Someone who is dearly loved can fall deep into harmful substance use behaviors. Enabling their behavior only makes it worse. It is hard to identify the signs of enabling behavior because it seems closely related to “helping” them figure things out or alleviating discomfort. Spending lots of time and energy on a loved one like this is only going to end in heartache. Eventually, it ends up with the person resenting the entire process and feeling stuck in the cycle with the loved suffering from a substance abuse disorder. Find some tips on how to identify what is going on and how to quit enabling behaviors for good.

Defining Enabling Behavior

Enabling is complicated. Most people don’t even realize they are engaging in enabling behavior. The line is an essential one to draw, and it is vital people understand the ways enabling behavior can keep everyone locked inside a substance use disorder. Enabling occurs when a behavior keeps someone from experiencing consequences or the truth of their behavior, and they may not ever experience the pain of their reality. Some common ways people enable loved ones with substance use disorders include:

• Secretive behavior, sneaking substances to them or “covering” for them.
• Making ultimatums but not following-through with any consequences.
• Providing care-taking for a person with a substance use disorder when their ability to provide self-care is impaired.
• Ignoring or dismissing undesirable or dangerous behavior.
• Prioritizing their needs above those of others in the family possibly creating conflict.
• Bailing that person out of jail, financial trouble, or any bind that they could correct themselves.

The enabling behavior continues because they love them so much, but love is not enough to fix the challenges. Those with substance use disorders who struggle must be accountable for their choices if they want to change. It may be a hard lesson to learn for both the enabler and the person dealing with addiction, but responsibility for self shouldn’t be compromised.

Enabling From Fear

One of the key ways people continue to enable is from fear. They worry if they don’t care for their loved ones, something bad will happen. A caring mother may offer a home to the child because it seems safer than living on the streets. Fear is not a good motivator for loved ones of those with a substance use disorder. Many loved ones want to shield the person from pain rather than let them face harsh consequences. They don’t realize it also encourages them to continue doing what they’re doing. It proves to the person with substance use disorder that this way of living is acceptable and encourages them to manipulate others to get what they want.

Become Educated

The more a person learns about substance use disorders, the better they become at dealing with it. The more objective the person can be in support of a loved one, the better off they will be. There are many myths surrounding substance use disorders, including that helping them is healing. They are not going to help if they are enabled to keep using substances or drinking. Education means learning the true nature of substances and alcohol and how it affects everyone. Recovery is beneficial when family and loved ones are all involved in the process. Every person plays a role in reinforcing substance use behavior. Recovery is more beneficial when everyone knows how to play a part in doing better.

Seek Support

Don’t try to help the loved one alone. Peer support groups like Al-Anon, Nar-Anon, and others provide resources for loved ones struggling with substance use disorders. The meetings are helpful, and they provide support for those who need it most. Participation is not required all the time, but people can show up as they please and feel supported. Talking about the issues can help find solutions they may not have thought about and find healing for their issues, along with a loved one’s substance use disorder.

Create Space Financially

One way that families often enable loved ones is by taking care of them financially. They may pay their bills for them, give them credit cards to use, or offer bank account information. There is a good chance a loved one is taking advantage of this opportunity. Consider ways to stop the financial issues in their tracks. Set limits by refusing to bail them out of consequences, require rent payments, and limit the money you give your loved one. Don’t freely give if it is funding drugs or alcohol, because this keeps them in the cycle. Cutting them off helps them feel the consequences and forces them to try and seek other means of getting help.

Seek Help

Interventions, treatment programs, and family support groups are key to healing. An intervention most often is successful when set up by a professional. Every person needs to participate that is impacted by the substance use behavior to be effective. Be sure to be ready for whatever outcome arises. They will not quit until they are ready to quit, but the support of loved ones in a healthy way is essential to the journey of recovery.

Steamboat Springs, located in the Rocky Mountains, provides a setting for the natural stimulation of mind and body allowing for a return to our innate senses and a new foundation from which to build. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their own values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at 1-844-955-1066.

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Having a loved one with a substance use disorder is often painful and frustrating. If you’ve never struggled with substance use issues yourself, it’s very hard to understand the behavior of your addicted loved one. They may ignore the overwhelming evidence that they have a problem or, if they admit they have a problem, they may resist getting help. This stubbornness can be baffling, especially since it often comes off as anger. What’s important to understand is that the prospect of going to treatment and fundamentally changing how you live can be terrifying, even when your life isn’t going that well at the moment. Seeing your loved one’s resistance as fear rather than stubbornness can give you insight into their behavior and help you be more patient. The following are some common fears people have about entering treatment for addiction.

Fear of Losing Control

Just getting to the discussion of treatment can be a long road. You might think that when someone admits they have a problem, getting treatment is just the next logical step. Clearly, if they could quit on their own, they would have done it by now. However, many people with substance use issues don’t see it that way. They’ll admit they have a problem but insist on dealing with it on their own.

This is another form of denial because they’re denying the full implications of having a substance use disorder. It doesn’t just mean that you use drugs and alcohol excessively and to your own detriment, but also that you don’t have control over it. Insisting you can deal with it on your own is denying the nature of addiction. Again, this is typically motivated by fear. No one likes to give up control of their life. Admitting you need help means admitting that you really don’t have control over your drug and alcohol use. In the context of treatment, it also means you will have to do some things you don’t want to do. The key is to emphasize that they have already lost control of their lives and that seeking help is a way to get it back.

Fear of Withdrawal

You can’t start recovery until you go through withdrawal, and for many people, the prospect of withdrawal is intimidating. Many people try to quit on their own but give up when withdrawal symptoms get too bad. The thought of having to see it through with a supervised withdrawal may be frightening. This is especially true for people addicted to substances that have intense withdrawal symptoms. Opioids, for example, have symptoms that people often compare to the worst flu they’ve ever had, with runny nose, watery eyes, nausea, vomiting, diarrhea, shaking, sweating, aching, and chills. It’s no wonder people aren’t eager to go through that.

Withdrawal after heavy alcohol use is no joke either and can include headache, irritability, shaking, seizures, vomiting, and, in a small percentage of cases, death. Anyone facing those symptoms would be anxious. The key is to emphasize the safety of a supervised detox. Detox staff can make you a bit more comfortable and respond quickly if symptoms become dangerous.

Fear of Loneliness

When people think of going off to treatment, especially an inpatient program where they will spend at least a month, they are often bothered by the prospect of being locked away in this facility where they don’t know anyone. They fear embarking on this adventure with no support. While it’s true that they probably won’t know anyone at first, it’s the staff’s job to make sure they have everything they need and that they feel comfortable. They will be talking to a therapist very soon after arrival and they will probably have a roommate. Since people in treatment share a lot of traumatic experiences, they often form deep bonds. A lot of people say they’ve met their best friends in treatment. If you feel lonely at first, it probably won’t last more than a few days.

Fear of Sharing

Group therapy is a common feature of both professional treatment programs and mutual-aid groups like AA. Many people feel intimidated by group therapy because you have to speak in front of people and often share things you’re not particularly proud of. However, there are good reasons group therapy is part of nearly all addiction treatment programs. One of the biggest reasons is that members quickly learn they have nothing to be ashamed of. Other people in the group have probably had similar experiences and they learn they aren’t alone. This is important for dispelling the stigma attached to addiction as well as related issues like having been physically or sexually abused. People tend to find a lot of support in their group sessions and despite their initial trepidation, find it rewarding.

Fear of Coping

For many people, drugs and alcohol are a way of coping with challenging emotions and memories. Someone with PTSD, for example, might use alcohol as a way of coping with intrusive images. The thought of getting sober and having to go through life without a trusted coping mechanism may be too much to bear. This is why treating co-occurring conditions is so important. Long-term recovery entails figuring out the underlying causes of addictive behavior and finding more productive ways of coping.

Fear of Failure

When someone agrees to enter treatment, especially for the first time, everyone gets a little hopeful. The person’s history of increasingly problematic behavior might be about to turn around finally. What’s more, treatment represents an investment of time, money, and effort. What if it doesn’t work? Everyone will be disappointed and it will have been a waste of resources. This is an understandable fear but all you can do is try and make an honest effort. If it doesn’t work out the first time, it may work out the second or third time. You don’t fail at getting sober until you quit trying.

Fear of success

Ironically, success can be just as frightening as failure. If you do manage to get sober and stay sober – then what? You can no longer blame your failings as an employee or a parent on drugs and alcohol. You are responsible for yourself and you have to make decisions about what kind of life you want to live, whereas before, drugs and alcohol were making those decisions for you. While this can be a lot to deal with at first, it’s by far the better problem to have. You will, of course, make mistakes, but you will gradually learn to live the kind of life you want to lead.

Fear is normal when it comes to entering treatment for addiction. You fear losing control, you fear to be vulnerable, you fear the pressure of living without drugs and alcohol. However, that fear is a good sign. It means trying something new and taking responsibility for the results. At Foundry Treatment Center, we share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at 1-844-955-1066.

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AA has been around for about 85 years now and has helped millions of people get sober and stay sober. It has also spawned many other 12-Step programs based on the same format. These include Narcotics Anonymous, Debtors Anonymous, Cocaine Anonymous, and many others. Since these groups are free and widely available, they are often the first thing someone will try when they decide their drinking or drug use has become a problem.

These meetings are also helpful for people who have completed a professional treatment program. Meetings provide much needed social support and help keep you focused on recovery in the long-term. Therefore, they can help you transition from a treatment program back to regular life while providing support indefinitely.

Attending 12-Step meetings can be a great asset for recovery but many people are nervous about going to their first meeting. In addition to walking into a room where they don’t know anyone, they may have some mistaken preconceptions based on what they’ve seen on TV or in movies. The following should give you some idea of what to expect in your first 12-Step meeting.

What Not to Expect

Most people have seen a movie or TV show where a nervous first-timer is called on to introduce himself and share. Reluctantly, he stands up and says, “I’m Bill, and I’m an alcoholic.” The group says, “Hi Bill,” and then Bill proceeds to share the worst thing he’s ever done. While you will be given an opportunity to introduce yourself to the group during the meeting, you won’t be forced or even expected to. Still less will you be expected to share anything about yourself? Everyone there knows how hard it is to walk through those doors for the first time and they won’t pressure you to do anything.

Some people also expect to be swarmed when they walk in the door, as they might have been the first time they attended a church or youth group. For people who harbor some suspicions that 12-Step groups might be a sort of cult, an excessively warm welcome is the last thing they want. In reality, people will mostly leave you alone. Some people might introduce themselves to be polite but you are unlikely to feel like you’re in the spotlight.

How a Meeting Goes

There are several different kinds of meeting formats including a single speaker, speaker/sharing, step study, and round-robin sharing. They all follow the same basic structure. First, the chairperson will read the group preamble, then the Serenity Prayer, which you’re free to join in or not, then someone will read the 12 Steps and 12 Traditions. After this, the chair will ask if there are any first-timers who want to introduce themselves by their first name. You can introduce yourself if you want to. If you decide to introduce yourself, it doesn’t mean you have to share. Next, the chair hands out chips, another well-known part of 12-Step programs.

After that, the meeting proceeds according to what kind it is. If it’s a single speaker meeting, then one person will speak for most of the time. If it’s a speaker/sharing meeting, the chair will introduce the speaker, who will speak for most of the meeting and then other members will share. If it’s a step study meeting, the chair will introduce a speaker to speak on a step or topic and then members will share on that same topic. If it’s a round-robin sharing meeting, everyone who wants to shares.

The meeting concludes with welcoming newcomers, announcements, and a prayer.

After the Meeting

People typically stick around for a while to talk after the meeting. You can go if you like or you can stick around and have coffee and doughnuts. There isn’t much opportunity to talk to people during the formal meeting, so after the meeting is the time to chat with other members. When you feel comfortable enough, you might consider introducing yourself to the meeting chair and maybe volunteering to help clean up afterward. This is an easy way to get to know people and be more engaged in the group.

Open vs. Closed Meetings

Some 12-Step meetings are open and most are closed. If a meeting is open, it means anyone can come, whether or not they want to stop drinking or using drugs. This includes family and friends of members as well as students and counselors who want to understand addiction or how meetings work. If a meeting is open, it will be listed as “open.” Otherwise, assume the meeting is closed.

A closed meeting is only for people who want to quit drinking or using drugs. Most meetings are closed because members typically prefer to share in the company of people who understand what they’ve been going through.

Bring a Friend

It’s normal to be nervous about going into a meeting where you don’t know anyone. If that’s the case, then consider bringing a friend for moral support. The ideal situation would be to attend a meeting with a friend who is already a regular member. That way, you already know someone and they can introduce you to other people and let you know what to expect. If you don’t know someone who is already a 12-Step member, bring a friend who is also interested in getting sober. That makes it easier to walk into the meeting and you can help keep each other accountable. If you don’t know anyone who wants to get sober, bring a friend to an open meeting.

12-Step meetings are a great way to take your first steps toward sobriety and a great way to transition from a treatment program back to regular life. It’s normal to be nervous about going to your first meeting but keep in mind that everyone in the room has been in your position and no one is going to pressure you. You decide your own level of engagement and you can take as much time as you need to.

Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at 1-844-955-1066.

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This week we would like to spend a little bit of time talking about self care. This has been a wild month and last week gave us a glimpse into what the new normal might look like for the foreseeable future. As we find ourselves with kids at home who should be at school, a stressful workplace, alarming news around every corner and restrictions around the ways we socialize a few posts about taking care of ourselves felt right.

Today we are addressing those of you who work in the treatment or therapeutic world, in helping professions. As we have wrestled with decisions this week one of the questions we keep coming back to is simply, are we doing what is best for those in treatment?

One of the lenses we try to view this question through is how safe our clients/patients feel. As Dr. Barnes often reminds us, without a save environment people can’t do the work they need to do in treatment.

With this in mind it is important to ask how WE are doing. If we, the staff, are bringing our stress and worries into work with us those we are treating will absolutely feel and react to that stress. Remember, they are in an unfamiliar place with new people trying to do one of the most difficult things they will ever do, get sober.  In order to give them the most we can in our short time with them it is crucial that we fully show up for them.

This is a tall order and doesn’t happen on its own, we need to be in as healthy a place as possible and that requires work.

 I’ve been talking to friends in this field all week to learn what they are doing to help their staff stay grounded and while I haven’t heard a silver bullet I have heard lots of good ideas. In addition to discussing this subject frequently and openly we have done a few things to help encourage our staff to stay mentally and spiritually healthy in this time of increased stress.

All of us find peace in different ways so what follows isn’t comprehensive, just a few suggestions to help you stay healthy in order to promote the healing of those we serve.

Exercise

While going to the gym likely isn’t an option, exercise doesn’t have to be forgotten. No matter how small a space you are in there are ways to get your body moving that will help. From simple body weight exercises (pushups, sit-ups, planks, etc.) to online yoga and fitness classes you can still be active inside! You can also walk/run/bike outside, just keep some space from others.

Prayer and Meditation

Our lives are so busy in normal times that this practice is often one of the first to be forgotten, but now you likely have some free time! People often balk at taking this time because they think it has to be some huge commitment, they don’t want to spend 60 minutes listening to spa music and sitting still. If that’s you try not making it so hard, especially at first. Start with a minute or two of sitting quietly and see where it goes from there.

Social Interaction

Just because we aren’t getting together to watch a game doesn’t mean we can’t still connect. I have had some awesome conversations with friends and family this past week on the phone and via FaceTime. All of those calls that we don’t get to because we’re running around are things that we can find time for. They are also often safe places for us to talk through how we are feeling and doing and to get advice.

Professional Services

Almost all of the therapists I know are still offering virtual or telephone sessions. If this is a part of your life let me encourage you to keep it so. If it isn’t, maybe now is a good time to start!

For those of you looking for ideas about how to help your staff,  I'll share a few things that we’re doing. I also hope that you take a minute to share what you’re doing here, we could use more ideas!

We have opened up our fitness facilities for staff outside of normal programming hours so they can still access the gym.

We have figured out a way to hire a few more support staff to make it easier for people to take off or call in if they aren’t feeling well.

We created a specific place to post updates about changes we are making and for everyone to ask questions and offer feedback.

Our amazing admissions director, Becca Zimble, is doing a yoga class just for staff and has made sure that they all feel welcome to participate in the classes on campus.

We brought in an outside therapist to hold group sessions online, and individual if requested, with our staff to help them process everything that is going on out there in a safe place.

This is way too long for a social media post so I’ll close out with this; I think it’s our responsibility to be as healthy and present as we possibly can for our clients/patients and encourage you to do what it takes to get and stay that way.

From a safe distance,

Ben Cort CEO

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No part of treatment or recovery is exactly easy. Each phase of the process has its own unique challenges. For example, it can take quite an effort to convince your loved one they have a problem at all and it might be just as difficult to convince them to accept professional help. Once they’ve agreed to accept help, getting them physically into treatment is sometimes a project in itself. There’s no point at which you should assume that recovery or even treatment is a done deal. You will probably have to put some energy into it throughout the process. There will be times when your loved one is scared or when they just don’t have the ability to help themselves. This is when you, as a friend or relative, have to do what you can to help. Once your loved one has expressed willingness to get help for a substance use disorder, the following are some things you can do to help make sure it actually happens.

Help with a treatment plan.

There are a dizzying number of options for addiction treatment. There are more than 14,000 addiction treatment centers in the US alone and that doesn’t count other elements of treatment such as consulting with counselors, therapists, or doctors. With all these options, it’s hard to narrow down the best one, and it may be next to impossible for someone with a serious substance use issue, especially if there is a co-occurring issue like major depression to consider.

Choosing a good treatment program is beyond the scope of this post, but start by getting recommendations from your doctor, therapist, or people you know who have gone through a program and have a strong recovery. Also, look for accreditation and credentialed staff. When making a final choice, a good program will want to know a lot about any potential client to make sure they are a good fit. Be wary of a program that accepts anyone. This is quite a bit of work and it’s likely you will be much more motivated than your loved one to make the effort.

Pack a bag.

One common route to getting a loved one into treatment is to hold an intervention. Most people are familiar with this concept. A group of people, typically family and maybe a close friend or two, get together and explain calmly and clearly why the person has a problem and needs to accept help. One element of an effective intervention is that there can be no space between someone agreeing to accept help and actually leaving for treatment. Otherwise, they start having second thoughts, come up with excuses for why they don’t need treatment or why they want to go later, or maybe just disappear.

By the time you have the intervention, everything should be ready for them to enter treatment. That means they should have a place booked in a treatment program, travel arrangements to get there, and a bag full of necessary items packed and ready to go. Each treatment center has its own list of items to bring and this list can typically be found on its website. These items typically include a credit card for medications and other expenses, current medications, insurance card, photo ID, family and emergency contacts, a small amount of cash, casual clothes, sleepwear – assume they will have a roommate – gym clothes, toiletries, a journal, and recovery-related books. Items that typically aren’t allowed include clothing with drug or alcohol references on them, excessively revealing clothes, anything – including toiletries – with alcohol in it, weapons, valuables, food or drink, electrical devices, and books not related to recovery.

Escort them to the facility.

A lot can go wrong between intervention and walking into the treatment center. Your loved one’s motivation is already fragile and it might collapse at any point, especially if the treatment center is far away. Also, keep in mind that you might be dealing with someone whose mind may not be that sharp outside of drug-seeking behavior. Sometimes people intend to enter treatment only to get lost or distracted on the way. You should have a plan either to accompany them or to have someone accompany them to treatment.

Some treatment centers provide this service and there are also third-party services that will escort your loved one to treatment. As noted, travel arrangements need to be made ahead of time so you’re not working out details while your loved one has time to reconsider.

Encourage them to complete treatment.

Your loved one will likely have some fears about treatment. These typically revolve around being out of control, being vulnerable, being lonely, letting everyone down, or fear of change in general. Again, this is beyond the scope of this post, but do your best to assure your loved one that it’s going to be fine, that everyone has their best interests at heart, and that they will be happy they saw it through.

It’s not uncommon for people to spend a week or two in treatment and sort of panic, often feeling like they don’t belong there or that they’ve gone through detox and can handle the rest on their own. Sometimes they feel like staff members are out to get them. This is especially common among people with bipolar disorder, schizophrenia, or borderline personality disorder. If those are considerations in your loved one’s treatment, they should be in a program that is equipped to handle those co-occurring conditions. As for their promise to complete the program before they leave and if they call wanting to come home, remind them of their commitment and encourage them to stay.

Sending a loved one to treatment for a substance use disorder is never easy, for you or for them. They have no idea what to expect or how their life might change. They may feel like they are being treated unfairly. You don’t know what to expect either. Your time, money, and hope may not amount to anything. On the other hand, you might save your loved one’s life.

Steamboat Springs, located in the Rocky Mountains, provides a setting for the natural stimulation of mind and body, allowing for a return to our innate senses and a new foundation from which to build. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at 1-844-955-1066.

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Enjoyment of a casual drink is no big deal for some people. They can go out with family and friends, have a few drinks, and enjoy time with loved ones. Some people go out every weekend, go to the club, or go see a band. We pop Champagne or buy rounds of drinks to celebrate. Alcohol is socially acceptable and available everywhere, making it hard for people who suffer from substance use disorders. The casual social drinker will not give it a second thought, but to the person struggling, every store, restaurant, bar, alcohol commercial or TV show with a bar in it can be a trigger. When someone cannot control how much they drink or doesn’t know how or when to stop, it can be a sign of alcoholism. One of the most significant differences between those who casually drink what they want and those who cannot stop is control. When drinking becomes excessive, frequent, and out of control, it often leads to traumatic consequences, including death.

Signs of Alcoholism

People who go out with their friends and loved ones to enjoy a drink are not usually addicted to alcohol. Casual drinking behavior is having a few drinks with friends one or two nights a week socially but returning home to normal activities, as planned. Problem drinking behavior means not being able to stop drinking, feeling an urge to drink, and more. The lack of good judgment that accompanies drinking in excess can have many undesirable consequences. There are warning signs to pay attention to, including:

Giving up hobbies, friends, and special interests just to drink.

Developing a high tolerance to alcohol that requires a person to drink more to feel the effects.

Experiencing withdrawal symptoms like nausea, vomiting, tremors, and other issues when a person tries to stop drinking.

Drinking before work or doing normal daily activities.

Self-Guided Assessment

People can often gauge for themselves how much they are drinking or if they are experiencing problems with alcohol. Problem drinkers don’t need to go to rehab to stop drinking, but many do because they cannot stop on their own. If some of the following statements are true, there may be a problem with drinking:

• Drinking alone is a habit.
• Drinking too much happens more often than not.
• Every day there is a drink or the thought of drinking.
• Turning to alcohol to cure boredom.
• Using alcohol to anesthetize pain, trauma, or other issues.
• Requiring a drink to deal with regular everyday occurrences.
• Keeping a hidden supply of alcohol.

People who have issues with alcohol may be able to stop on their own, but they may not want to stop drinking. Some people may require some form of therapy or support to learn how to control drinking and stay away from its dangerous effects.

Alcoholism

When someone cannot control their drinking, that is usually a sign of alcoholism. They may appear to be high-functioning or normal functioning, but they are experiencing problems with drinking. Their behavior may get them in legal trouble, jeopardize their professional license, or have other dangerous effects. If others think drinking is a problem, school or work suffers, and if there have been failed attempts to quit, then it may be time to consider outside support services.

Finding Help for a Substance Use Disorder

It is difficult to quit drinking by oneself without the support of loved ones. Still, the decision belongs to the person experiencing substance use disorder symptoms. When a loved one struggles with alcoholism, recovery can take a long time, and they need to feel they will have that support. It means physical, mental, and spiritual work to free themselves from the confines of substance use behavior. Whether a person needs structured inpatient treatment or monitoring from professional staff, there is a program that will support people’s individual needs in recovery. It is not useful or necessary to suffer alone. To create a personalized plan means seeking out all the help that is needed. Most methods include mental health support, physical health support, detox, long-term treatment, aftercare, and much more.

Seeking Support

For people who struggle with alcoholism, finding the right support and acting with intention are positive first steps to a successful recovery. The right program may come along, but outside supportive services are necessary to help a person healthily navigate their healing. Recovery is difficult, but a person who feels free and can heal will usually do so much better with loved ones standing alongside them. Alcoholism can often push people away because it puts them in bad situations. The loved ones may be frustrated and tired of dealing with their behavior, so they are not able to deal with the issues. Putting effort into navigating the journey with those who will stand alongside the person as they go to treatment might mean asking friends, rather than family, for support. Regardless of individual needs, the resources and information are available to those seeking assistance.

Steamboat Springs, located in the Rocky Mountains, provides a setting for the natural stimulation of mind and body allowing for a return to our innate senses and a new foundation from which to build. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their own values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at 1-844-955-1066.

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You’re feeling tired, achy, can’t sleep, coughing and maybe have a runny nose to boot. It’s that time of year for those pesky bugs that have us singing the blues and wondering if our symptoms are those of the cold or the flu. Both the common cold and the flu are respiratory illnesses. Each is caused by a different virus but result in similar symptoms making it hard to tell the conditions apart. Here’s a primer on the difference between these two ailments and what to do to send them on their merry way.

In general, the flu causes greater complications with more intense symptoms which come on rapidly. These include bodily aches and pain, sore throat, fatigue, fever, chills, dry cough, sore throat, stuffy nose, sneezing and watery eyes and an overall miserable feeling. Symptoms of the common cold are typically milder than those of influenza and usually characterized by sneezing, a stuffy or runny nose, scratchy throat, and watery eyes. A cold will usually run its course, leaving you tired and maybe a bit cranky, but symptom-free. You can be vaccinated against the flu but there is no vaccine (yet) which prevents the common cold. In addition, there are antiviral medications to treat the flu. Both the flu and a cold can lead to a bacterial infection resulting in sinusitis, bronchitis, pneumonia or an ear infection which could require antibiotic treatment. Unfortunately, complications of the flu, such as pneumonia or bacterial infections, can require hospitalization.

What Can You Do to Avoid These Unwelcome Winter Visitors?

The viruses that cause flu and cold are typically spread when infected individuals cough, sneeze, or talk, dispersing droplets through the air, and the virus can also be picked by touching an object which has viruses on it. The U.S. flu season can start as early as October and continue into May.

Avoid big groups of people – For you introverts out there, this is an easy one. The more people you expose yourself to, the more likely you are to get the flu. The flu spreads fast in confined groups of people. This is just good life advice, but stay away from sick people and stay away from strangers who are sneezing and coughing.

Please wash your hands like you mean it! – The flu can live on surfaces for 24 hours, so make sure that you are washing your hands as much as you can, especially before you cook food that you are going to eat or after using the restroom. When you wash your hands wash them with warm water for at least 20 secs and make sure to dry them before leaving the sink area.

It's not a bad idea to carry around a bottle of hand sanitizer – It might be considered rude to wash your hands immediately after shaking someone's hand, but you can probably inconspicuously apply hand sanitizer when they aren't looking. Make sure you aren't sneezing into your hands, always sneeze into a napkin or your elbow. Also, use hand sanitizer after touching things other people are touching a lot, such as doorknobs or light switches.

Strengthen Your Immune System

If your immune system is sleeping at the wheel, your chances of getting sick go up a lot. So, make sure you are getting enough sleep, exercising at least 30 minutes, 3 days a week, and consider taking a multivitamin.

You are what you eat – Avoid eating out, just because you are doing everything you can to make sure you don't get sick doesn't mean everyone working in your favorite burger joint is doing the same. Stick to healthy, nutrient-dense foods as much as possible.  

Get your shots – The flu changes every year, so every year, you need to get a flu shot.  The flu shot lessens your chance of getting sick by 40-60 percent. It takes about two weeks for the flu shot to be active, but even if you do get the flu, the flu shot can make you get better fast and be less sick during the process.

Keep it clean – Wipe down surfaces in your house, such as counters, doorknobs, light switches, and shared telephones if you still have one for some reason. If someone in your home does become sick, it's time to quarantine them in their own section of the house. It's not overkill to wear surgical masks and gloves when attending to them.

What if the Worst Happens?

If you get the flu, get to a doctor right away. There is no cure for the flu, but the doctor can prescribe antiviral medication like Tamiflu to help you get back on your feet faster with an easier road to recovery.

This is a lot of information to take in, but it can really help to keep you healthy. Obviously, no one can do all of these things all of the time. You can't walk around in a hazmat suit and bath in hand sanitizer all of the time, but if you can find a few of these things and implement them into your life, you will have a leg up on the flu and be ready to beat flu season into submission.

Steamboat Springs, located in the Rocky Mountains, provides a setting for the natural stimulation of mind and body, allowing for a return to our innate senses and a new foundation from which to build. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at 1-844-955-1066.

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Opioids and prescriptions are taking over the streets and suburbs. Prescription pill dependency is at an all-time high everywhere, with suburban areas being hit hardest in recent years. Opioid overdoses are also increasing, with a high rate of deaths amongst young adults and women. These demographics were less prevalent in the past years, concerning overdoses. Still, these populations are hit harder than ever with increased rates of prescription medications flooding the marketplace (and homes). Understanding why prescription pill dependency hits the suburbs hardest and how to support a loved one who may be struggling with a substance use disorder can save a life.

Poverty and Substance Use

There has always been a consensus, historically, that poverty drives substance use. People in poverty are more likely to become addicted, for various reasons. Prescription pill use does not discriminate. Across all demographics, people have struggled with opioid substance use. There are areas and pockets of poverty that struggle more than people in suburban areas, but it is also better hidden. People in financially robust regions and in more affluent neighborhoods are more likely to be functionally addicted. Poverty does not have as much to do with how many people become addicted as it does any other aspect of someone’s life like career or hobbies. People from all walks of life are getting addicted to substances and need help. Effective substance use programs are the best at supporting people as they walk through treatment and seek help for a substance use disorder. To better understand the geography of growing substance use and overdoses, it is essential to look at all factors and assess the best ways to address the crisis.

Suburban Versus Rural Crisis

One of the reasons substance abuse has hit suburbia so hard is that it remained hidden for a long time. Suburban counties in the metro area have seen a rise in people addicted to prescriptions. Economically struggling places are still being ravaged by the opioid crisis, but there is a reason the conversation has highlighted economic distress and instability as a factor driving “deaths of despair.” Among high-poverty counties, there has been an increased rate of people dying from overdoses. Counties that are poor, or remain poor, are seeing higher than average overdose deaths in their areas. Counties that have lower poverty rates are also seeing an uptick in people dying from overdoses. Not everyone is going to die from a substance overdose. In fact, many people remain addicted to prescriptions for a long time and never experience an overdose. The vast majority of counties have no registered substance use nonprofits, including areas where poverty is higher. Rural areas are going to be less resourced in general as people have been moving to cities and suburbs for many years. The suburbs have not been immune to the ravages of the substance crisis.

Putting it All Together

Widespread substance use in these communities has led to more discussion about how the intersection of substance use disorders and suburban life has unfolded. The impact it has on community structure, individuals, and families is shocking. The need to find services to address this issue is widely noted and is appearing in the news more frequently. In suburban areas, mothers, wives, daughters, husbands, and sons are all struggling under the weight of prescription addiction. There is nobody immune to the effects. Those struggling with substance use disorders feel they have nowhere to go. Often, high-functioning substance use disorders are harder to give up because people struggle to admit they need help. They are afraid of what it might look like to give up the substance use disorder. Substance use service providers working in rural and suburban areas rely on different services and things to help them connect to recovery programs. The key is to find supportive networks that will help them navigate resources so they can stay healthy and clean for a long time to come.

Combating Substance Use

The best way to combat substance use in suburban areas is to ask for help. Families of loved ones need to be educated on what is available, what to ask for, and how to ask for help. Unless families and loved ones step out in faith to ask for help, it will continue to be an issue that hides in plain sight. Medical doctors are wary now of over-prescribing prescriptions, so they are creating a space for people to use other medications where needed. National efforts help stem the flow of substances that are taking lives across the United States. Networks of families and friends affected are meeting to connect over their grief, loss, pain, and struggle while offering hope to others. The best way to move forward from this substance use disorder crisis is to seek supportive services in the area. Ask for help from loved ones and find the right treatment center, which includes treatment, detox, and recovery services long after treatment ends.

Steamboat Springs, located in the Rocky Mountains, provides a setting for the natural stimulation of mind and body allowing for a return to our innate senses and a new foundation from which to build. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their own values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at 1-844-955-1066.

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Flow can be a tricky state to conceptualize. For something that is different for everyone, it can be hard to say when someone has reached true “flow.” For the psychologist Mihály Csíkszentmihályi, he described flow as “being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one, like playing jazz. Your whole being is involved, and you’re using your skills to the utmost.” For some, flow can come during sports, for others, during a hobby. Whatever you love to do, you can try to channel flow through that activity. Flow can be described as when runners feel like they have a “high” while running. They don’t feel tired, and it’s almost like they’re floating. Csíkszentmihályi says that there are 10 components to flow:

1. Clear goals that, while challenging, are still attainable
2. Strong concentration and focused attention
3. The activity is intrinsically rewarding
4. Feelings of serenity; a loss of feelings of self-consciousness
5. Timelessness; a distorted sense of time; feeling so focused on the present that you lose track of time passing
6. Immediate feedback
7. Knowing that the task is doable; a balance between skill level and the challenge presented
8. Feelings of personal control over the situation and the outcome
9. Lack of awareness of physical needs
10. Complete focus on the activity itself

Not all of these components must be present to experience flow, but the more you have, the more likely flow will be. There are also some ways you can try to achieve a sense of flow. These are things that can help produce flow:

• Find a challenge

Pick something that you enjoy doing, but that is slightly difficult. If you’re a marathon runner, you won’t reach the flow state with a jog around the block. Make sure you love what you’re doing, but also make sure that you’re pushing yourself a little bit.

• Develop your skills that relate to the challenge

Because your challenge is challenging, you’re going to need to develop the skills necessary to complete the task. Don’t let yourself get bored or let your mind wander — this is toxic for flow. Don’t allow yourself to be overwhelmed either. That’s the opposite end of the spectrum.

• Set goals

Without goals, you won’t be achieving anything. You want to set clear, SMART goals. SMART goals are specific, measurable, attainable, relevant, and timely. If you want to reach the flow state while running, this might be your goal: run 3 miles every day for 3 weeks, then reassess where you’re at.

• Focus completely on what you’re doing

You can not expect yourself to reach the flow state if you are half paying attention to what you are doing. Don’t allow your mind to wander. Concentration is key for flow.

• Give yourself enough time

Flow takes time, too. Don’t get discouraged if it takes a while to get into the flow state. Once you are in the flow state, don’t rush it or wish it away. Make the most of it.

• Monitor your emotional state

If you’re struggling with getting into the flow state but you’ve done the above steps, monitor your emotional state. You might need to help calm yourself down if you’re too anxious or pick yourself up if you’re lacking energy.

From Csíkszentmihályi: “Flow also happens when a person’s skills are fully involved in overcoming a challenge that is just about manageable, so it acts as a magnet for learning new skills and increasing challenges. If challenges are too low, one gets back to flow by increasing them. If challenges are too great, one can return to the flow state by learning new skills.”

Flow is a process. It doesn’t just come to you when you least expect it. You have to practice your skills that will get you to that space of flow. You must push yourself to be the best version of yourself. Here are the states of flow:

• Struggle phase

During this phase, you must be willing to step out of your comfort zone. The struggle doesn’t really feel good, and most people are not willing to push themselves and struggle to reach flow.

• Release phase

After a struggle and once you have accepted it, the release phase comes. You become to do the activity without realizing that you are struggling anymore.

• Flow state

The flow state is what some people call being “in the zone.” This is where you are productive and do things with the flow.

• Brain rewiring and memory consolidation phase

After the activity has ended, you have a space to evaluate what just happened. This evaluation helps to further your future flow states.

Flow is like when a baseball player hits the fastball on the sweet spot of the bat. Some have said that they don’t even feel the ball hitting the bat on home runs. This is flow. Give yourself the time and space to experience flow for whatever activity you’re doing. Flow can be extremely beneficial for your recovery.

Steamboat Springs, located in the Rocky Mountains, provides a setting for the natural stimulation of mind and body allowing for a return to our innate senses and a new foundation from which to build. Foundry Treatment Center’s vision was formed through personal experiences and continues to grow through the dedicated compassion of the Foundry team. We share a commitment to provide a comprehensive, whole-body treatment program that encourages each to seek their own values and beliefs through innovative and evidence-based treatment modalities. For more information on how we can help you or a loved one, call us today at 1-844-955-1066.

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At the moment, Americans and people around the world are currently advised to stay home to help prevent the spread of Covid-19, or the coronavirus. While this is a sensible precaution to protect public health, it may seriously test many people’s mental health, especially anyone with a history of anxiety or depression. No one knows how long the quarantine might last but the current estimate is at least eight weeks. On top of that, people aren’t sure how this virus might affect their jobs or the economy overall. Then, of course, there is the possibility that you or someone you care about might get sick. Compounding all this uncertainty, we are denied major sources of comfort such as spending time with family and friends, religious and spiritual gatherings, and 12-Step meetings. If the quarantine has got you on edge, here are some suggestions for managing your mental health.

Don’t Obsess Over the News

It’s tempting to spend your day refreshing Twitter or watching cable news, trying to keep up on new developments with the virus. That’s especially true since this is--we hope--a once-in-a-lifetime event. We want to know if we should be doing anything, if there have been new cases or cures, how many cases there are in our area, what the government is doing, and when this whole thing might be over. However, obsessing over the news, now more than ever, is only going to make you feel worse. While a lot of the media coverage has been uncharacteristically measured, it can still give you the feeling that we’re all living in a disaster movie. Try to limit your news consumption to once a day. Check the CDC website for information and updates, and otherwise keep calm and carry on.

Stay In Touch With Your Therapist

If you’ve had issues with anxiety, depression, or substance use, you may have a regular therapist. You may or may not be able to keep your regular appointments, depending on where you live. Be sure to contact your therapist and make some kind of backup plan. A lot of therapists are now offering HIPAA-compliant video sessions, so that may be an option. Other people have been doing phone sessions or Skype sessions. If you don’t have a regular therapist or if you can’t get in touch with your therapist and you or someone you care about is feeling overwhelmed, sad, depressed, anxious, or possibly a danger to yourself or others, call 911 or call SAMHSA’s Disaster Distress Helpline at 1-800-985-5990.

Eat Healthy

Since the quarantine feels like something between a sick day and a holiday, you might feel tempted to splurge on junk food. However, it’s important to keep two things in mind. First, this might go on for a while and you don’t want your cheat day eating to become a habit. Second, what you eat has a pretty direct effect on your mental health. This effect appears to be especially strong for depression. Try to eat meals that are mainly composed of whole foods, especially fruits, vegetables, whole grains, nuts, beans, legumes, and lean meats, especially fish. As much as possible, avoid processed foods, especially processed meats, which are highly inflammatory, sugar, and fried food. If you’re recovering from addiction, it should go without saying that you should avoid alcohol as well.

Try to Get Some Exercise

Exercise is one of the best ways to boost your mood and lower stress. It releases mood-boosting endorphins and serotonin as well as BDNF, which grows neurons in the hippocampus, a part of the brain that helps consolidate memories. Exercise also increases blood flow to the brain, especially the prefrontal cortex, which is responsible for executive functions such as planning, emotional regulation, foresight, and self-control--all of which are great to have in a crisis. At the moment, it’s still considered safe to walk, run, or bike outside, since the risk of transmission is low in outdoor environments. There are also plenty of workouts and yoga routines you can do in a small space at home. Check out YouTube for some options that appeal to you.

Reframe How You Think About the Quarantine

The funny thing about the quarantine is that up until a few weeks ago, there seemed to be no end of complaints about how Americans never properly socialize anymore. We all just stay home and play video games and watch Netflix. When we do go out, we spend all our time looking at our phones. Now that we have to stay home, it seems like a huge burden. Instead of feeling constrained, choose to focus on all the stuff you can do at home. Catch up on reading, cleaning, TV shows, or other projects that you seem to always put off.

Stick to Your Regular Routine as Much as Possible

Part of the stress of being quarantined is that it feels like the whole world has suddenly changed. Change is always a bit stressful, especially changes you can’t control. Part of the solution in this case is to take control of the things you can control and stick to your normal routine as much as you can while still complying with public health recommendations. Keep getting up at your regular time and taking a shower, even if you don’t have to be anywhere. Eat your regular meals, do the things you normally do, and go to bed at your regular time. If you are recovering from addiction or a mental health issue, there are probably things you normally do at home as part of your recovery plan and there’s no reason why you can’t keep up with those.

Stay in Communication With Friends and Family

We have more ways to communicate than any people in history. Don’t get so much into your reading or binge watching that you don’t keep in touch with friends and family.

Remember, We’re All in the Same Boat

If you’re sitting home alone during the quarantine, it’s easy to feel like you are alone in the world. However, there are millions, perhaps hundreds of millions who are having very similar experiences at the moment. So first, consider that whatever discomfort you’re feeling as a result of the quarantine is a small sacrifice that you’re making willingly to help protect the most vulnerable people in our society. Second, consider the welfare of other people under quarantine. Approaching the situation with compassion helps you feel less alone and you may think of some small way to help your neighbors too.

You never know what kinds of challenges you may face when recovering from a mental health issue or a substance use disorder. While we typically prepare ourselves to cope with more mundane sorts of stress, the same principles basically apply for outlier events like a pandemic. At The Foundry, we know that recovery from addiction is really about giving you the skills to lead a happier, more fulfilling life. To learn more about our treatment programs, explore our website or call us today at 1-844-955-1066.

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Addiction recovery isn’t just about abstaining from drugs and alcohol; it’s much bigger than that. Recovery is about living a healthier, more fulfilling life. It’s about creating a general sense of well-being so you don’t want to use drugs or alcohol. That’s why healthy lifestyle changes are such a crucial part of treatment and recovery. The body and mind are one unit and what’s good for one is good for the other. Among many positive lifestyle changes you will make in recovery, one of the best may be spending more time in nature. Our modern lifestyles keep us safe and comfortable indoors but we’ve lost a lot in the bargain. Nature can be a source of calm, joy, and wonder. Spending more time outdoors can benefit your recovery in the following ways.

Nature Is Good for Your Mental Health

Mental health is part of the equation for most people recovering from a substance use disorder. According to the National Institute on Drug Abuse, at least half of people with a substance use disorder also have a co-occurring mental health issue, such as major depression, anxiety, bipolar disorder, borderline personality disorder, and others. While these issues require professional therapy, spending time outdoors can help tip the odds in your favor.

Many studies have found that spending time in nature benefits your mental health, but one large Danish study is especially noteworthy. Because the Danish health system tracks the health of all of its residents from birth, this particular study was able to gather a huge sample of mental health data--in fact, they gathered mental health data from every citizen born between 1985 and 2003. The researchers then compared this data to satellite images that showed which citizens lived in greener areas.

The results were striking. The team looked at 16 different mental health issues and found that people who grew up in greener areas had a lower risk of 14 of the 16 conditions. Children who grew up in more urban settings had between 15 and 55 percent higher risk of developing mental health issues, depending on the specific issue.

Nature Promotes Exercise

One positive aspect of spending more time in nature is that it promotes exercise. Exercise is another crucial aspect of living a healthier lifestyle. Its many benefits include reduced stress, better mood, improved memory, better concentration, better cardiovascular health, healthier body weight, and better overall health. There is even relatively new research suggesting that exercise helps reduce relapse rates among people with substance use issues.

Unfortunately, not everyone loves exercise, especially in its modern form. Too often, we think of exercise as grinding away useless miles on a treadmill or stationary bike or pumping out reps on some sweaty weight machine. It’s no wonder the prospect of making exercise part of your day is less than thrilling.

However, exercising in nature is different; it was what we evolved to do. For example, hiking across varied terrain through changing scenery is both healthier and more enjoyable than mechanical forms of exercise. What’s more, there are so many ways to be active in nature--hiking, rowing, rock climbing, biking, and pretty much anything else you can think of. Whether you just want a calming walk or something more adventurous, there is an outdoor activity to suit your taste.

Nature Reduces Stress

One mechanism researchers frequently cite to explain nature’s positive effects on physical and mental health is its tendency to reduce stress. Chronic stress has many corrosive effects, including cardiovascular damage, digestive issues, poor immune function, anxiety, and depression and anything you do to relax between bouts of stress gives your body a chance to repair itself.

As discussed above, spending time in nature promotes physical activity--since you’re probably walking or biking, rather than driving--and that certainly helps reduce stress, but studies suggest that exercising in nature has an even greater stress-reducing effect. In a study conducted by Stanford researchers, participants were divided into two groups. One group walked for 90 minutes in a park with trees, shrubs, and grass, while the other group walked for 90 minutes along a busy street. Both groups were given a series of tests including physical tests, brain scans, and questionnaires before and after the walk.

As it turned out, the group that had walked in the park had less activity in a part of the brain associated with rumination, the habit of obsessing over problems. Rumination has been linked to a greater risk of anxiety and depression. For some reason, walking in nature quiets the part of the brain that likes to stir up emotional trouble.

Nature Promotes Prosocial Behavior

Perhaps the most surprising effect of nature is that it can promote prosocial behavior. That may seem obvious if you’re camping with friends or doing other activities that require teamwork but spending time alone in nature can also make you more altruistic. This is because nature provides opportunities to experience awe--the sense of feeling overwhelmed by being in the presence of something greater than yourself.

A number of studies have found that experiences of awe, such as looking down from a mountain top or hiking through a redwood forest, can make us more sociable, less aggressive, more likely to help others, more likely to donate money, and more likely to behave ethically. These kinds of behaviors make you happier in general and they also help you find a sense of social connection, which is a crucial element of a strong recovery.

Spending time in nature can do us a lot of good. In addition to the benefits proven by scientific research, there is also something that is both soothing and restoring about the outdoors. At The Foundry, we understand the healing power of nature and we integrate many outdoor activities into our holistic treatment programs. To learn more about our treatment options, call us at 1-844-955-1066.

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Getting plenty of quality sleep is one of the best things you can do for your physical and mental health. This is especially important if you’re recovering from a substance use disorder.

Many studies have linked sleep deprivation with both short-term and long-term problems. Short-term problems include increased anxiety, poor concentration, poor working memory, and less self-control.

Long-term problems include increased risk of anxiety disorders and depression. One meta-analysis of more than 170,000 participants found that insomnia significantly increases your risk for depression.

If you’re recovering from a substance use disorder, there’s a high probability that you already have issues with depression, anxiety, or other mental health challenges. Therefore, it’s especially important to look after your mental health by getting enough sleep.

Unfortunately, getting enough sleep is not always so easy. Insomnia is often a symptom of mental health issues as well as a cause.

What’s more, insomnia is a typical withdrawal symptom and it may persist for weeks or months into recovery. If you’ve been having trouble getting enough sleep, here are some tips that might help.

Talk to Your Doctor

First, if you can’t sleep or if you feel like you’re getting at least eight hours of sleep every night but you somehow still feel tired all the time, talk to your doctor. If you’re experiencing insomnia or sleep apnea, there may be medical causes and medical solutions.

You will want to eliminate physiological causes first. When you talk to your doctor, be sure to share your addiction history.

Many sleep aids are basically just benzodiazepines and you don’t want your doctor to prescribe something that will just cause you more problems.

Talk to Your Therapist

If there is no medical cause of your sleep problems, talk to your therapist about it. There are primarily two reasons for this. First, your sleep problems may be a symptom of a mental health issue that isn’t being adequately addressed.

For example, most people think of sleeping too much as a symptom of depression, which it is, but insomnia or disturbed sleep are also extremely common, especially for men with depression. Insomnia may also be a symptom of ADHD, anxiety disorders, or bipolar disorder.

The bottom line is that it could be an important psychological symptom and co-occurring mental health issues must be addressed for your sobriety to last.

The second reason to discuss sleep problems with your therapist is that there is a form of cognitive behavioral therapy, called CBT-I, specifically tailored to deal with sleep problems. It includes some of the things mentioned here, such as sleeping on a regular schedule and practicing good sleep hygiene.

Your therapist may also help you identify and challenge unhelpful beliefs about sleep. For example, when you can’t sleep, you may think something like, “Oh no, not this again, I’m going to be exhausted all day tomorrow,” and so on.

A more helpful way to think is something like, “Hmm, can’t sleep. That’s ok, I’ll just rest. I’ll probably fall asleep before I even realize.” In other words, many of the cognitive distortions that can disturb us during the day can also disturb us when we’re trying to sleep. Your therapist can help you sort these out.

Get on a Regular Sleep Schedule

As noted above, one of the most important things is to sleep on a regular schedule, even on the weekends. Sleep is a complicated process, involving changes in neurotransmitters, hormones, and body temperature.

These are much more efficient when they happen on a regular schedule. This is why people who do shift work tend to have a lot more sleep problems.

Try to be in bed by a certain time no matter what. Block off plenty of time to sleep--most people need at least eight hours--and be sure to include a few extra minutes for the time it will take you to drift off and wake up. Then, get up at the same time every morning.

It may also help to work with your body’s natural rhythms by waking up with the sun. One study found that spending a weekend camping significantly improved participants’ circadian rhythms, helping them sleep and wake more easily.

So, if you’re having trouble getting on a regular sleep schedule, a few days of camping might be just what you need, even if you only camp in the back yard.

Practice Good Sleep Hygiene

In addition to keeping a regular sleep schedule, practice good sleep hygiene. This starts during the day by not taking naps--at least for a while. At some point, you can take naps again, but not after 2 p.m. and not longer than 20 minutes.

At night, have a bedtime routine to signal it’s almost time to sleep. Don’t use the bed for anything except sleep and sex. You want a strong association between getting into bed and falling asleep.

Don’t watch TV or look at your phone in bed. Try to keep your bedroom cool, between 68 and 70 degrees. Also, keep your room as dark and quiet as possible.

If that’s an issue, get a sleep mask and ear plugs. Even if light and sounds don’t wake you up at night, they can still disturb the quality of your sleep.

Cut Down on Caffeine

For most people, moderate caffeine intake is not a problem and some studies suggest coffee and tea have some mild health benefits. However, it’s important to realize that caffeine has a half-life of between four and six hours.

That means if you have a cup of coffee at noon, about a quarter of that caffeine will still be in your system at bedtime. You may feel tired but still be unable to sleep or you may sleep but not as deeply. If you’ve been having trouble with insomnia, try cutting down on caffeine.

Exercise

Finally, try to get regular exercise during the day. Research shows that even moderate exercise, such as a 30-minute walk, can help you sleep better the very same night.

We don’t quite know why this works but it’s likely that exercise reduces stress and anxiety, which helps you sleep better. Just don’t exercise too close to bedtime. Getting your heart rate up within two hours of bedtime can make it harder to fall asleep.

Getting enough quality sleep is a crucial aspect of wellness. Not only does it make you mentally sharper, improve your self-control, and reduce your risk of anxiety and depression, but it also improves your physical health, reducing your risk of obesity, diabetes, and cardiovascular disease.

In short, it’s an important part of your recovery to get right.

At The Foundry, we recognize that wellness is a key component to sobriety and it is integrated into our programs at every level. To learn more about our treatment options, call us today at 1-844-955-1066.

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Cognitive behavioral therapy, or CBT, and dialectical behavioral therapy, or DBT, are both forms of psychotherapy frequently used as part of a comprehensive addiction treatment program. Both have been proven effective for treating substance use disorders as well as many commonly co-occurring mental health issues. As the names suggest, CBT and DBT have much in common. In fact, you could say that DBT is a specialized form of CBT. Which is best for you depends on your particular situation. The following is a look at the important differences between CBT and DBT.

CBT Came First

As noted above, DBT is a specialized form of CBT. CBT was developed in the 1960s by psychologist Aaron Beck, based in part on the rational-emotive behavioral therapy, or REBT, of Albert Ellis. Beck was trained as a psychoanalyst but wanted some way of giving his clients more tangible results in less time. The core insight of CBT is that the things that happen to us don’t directly cause our emotions. Our emotions are a result of our thinking about what happens to us. What’s more, many of our thoughts, beliefs, and assumptions are distorted in such a way that we suffer more than is necessary when things don’t go how we would like. Much of CBT is about identifying and challenging these faulty beliefs and thereby changing our emotional reactions.

Behavior is another important element of CBT. Imagine thoughts, emotions, and behaviors as sides of a triangle. Any change in one has some effect on the others. So, for example, you can change your emotions by changing your thoughts or by changing your behaviors. Therefore, CBT also emphasizes strategies for behavioral change that don’t necessarily require you to feel like doing something. More than anything, CBT represents a fairly large toolkit--skills that therapists can teach their clients to help them better control their emotions and behavior.

DBT Was Developed to Help With Borderline Personality Disorder

DBT was developed in the 1980s by psychologist Marsha Linehan to treat clients with borderline personality disorder, or BPD. BPD is a condition characterized by volatile and intense emotional reactions and frequent relationship problems. For example, someone with BPD might adore a particular friend one day, then feel like that friend has betrayed them--often based on little or no evidence--and switch to hating that person the next day. The friend, understandably, would be confused by this behavior and consequently, close relationships are fraught for someone with BPD.

Linehan found that her BPD patients were often resistant to typical CBT. The main issue was that CBT emphasizes changing challenging emotions by changing faulty thinking. Patients often felt this approach failed to validate their feelings. As a result, Linehan developed an approach to therapy that attempted to balance change and acceptance, and this is where “dialectical” became part of the method. Treatment becomes more of a discussion about which feelings are more valid and which might be constructively altered.

While DBT was originally developed for people with BPD, it has since been adapted for treating other conditions. It has been proven effective for substance use disorders, as well as commonly co-occurring conditions like eating disorders, self-harm, PTSD, and suicidal depression.

DBT Emphasizes Distress Tolerance and Social Skills

In addition to more emphasis on acceptance, DBT also focuses on distress tolerance and social skills. These are particular areas where people with BPD typically struggle the most. CBT focuses on managing challenging emotions by managing thoughts. The volatility and intensity of emotions common in BPD can make this challenging and the patient’s desire for validation may make them less likely to employ cognitive strategies. Therefore, DBT adds an element of distress tolerance. These are skills include mindfulness and acceptance skills, as well as short-term survival skills like distraction and self-soothing. The idea is that the patient will inevitably feel unpleasant and strong emotions but they can develop the skills to keep them from causing problems in life.

Social skills are another important aspect of DBT. These are typically incidental in CBT. For example, you may have social anxiety resulting from an unfounded belief that others are judging you harshly. Since relationship problems are such a central feature of BPD, it makes sense to give special attention to developing social skills--called interpersonal effectiveness. These include skills like expressing your needs, saying no, and resolving conflict.

DBT Is More Structured

In a way, DBT is more intensive than CBT and it is also more structured--both in terms of time and content. In terms of time, people in DBT typically meet individually with a therapist once a week to work on specific issues and skills. They also have a group session each week, which typically lasts two-and-a-half hours. In between sessions, patients will typically check in with the therapist over the phone.

There are also four specific modules in DBT. Distress tolerance and interpersonal effectiveness are two of them and have been discussed above. The other two include mindfulness and emotional regulation. Mindfulness is especially helpful in distress tolerance. It emphasizes observing emotions and events nonjudgmentally. Emotional regulation includes skills like recognizing and labeling emotions, increasing positive emotions, and applying distress-tolerance techniques.

DBT Has a Group Component

As noted above, DBT typically includes both individual and group therapy. CBT can be used with either or both but doesn’t specifically incorporate both. The purpose of including group sessions in DBT is to give patients an opportunity to practice their new interpersonal and emotional regulation skills in a safe, supervised environment.

Neither CBT nor DBT is necessarily better than the other. It really depends on your specific needs. If you do struggle with borderline personality disorder, major depression, an eating disorder, or PTSD, it’s likely you will need DBT. Each of these conditions carries a very high risk of a co-occurring substance use disorder and if you have both, you need treatment for both. Substance use and mental health issues each make the other worse so it’s crucial to treat them in an integrated way.

At The Foundry, we know that everyone seeking help for a substance use disorder has different needs. We offer many options for individualized treatment, including CBT and DBT. To learn more about our treatment options, call us today at 1-844-955-1066.

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Different people think of different attributes when it comes to addiction recovery. Some people may think of discipline or self-control. Others may think of social connection or spirituality.

One attribute that is critical for everyone involved--treatment professionals, family and friends, and people with substance use disorders--is compassion. Compassion plays a vital role at every stage of recovery for the following reasons.

Addiction Is Fueled by Pain

The most important thing to understand about addiction is that most of the time, it’s fueled by pain. Most people who struggle with substance use have some kind of trauma in their past, whether it was childhood abuse, neglect, domestic abuse, sexual assault, or some other traumatic event.

The pain of trauma can last years, perhaps even your whole life. Many people use drugs and alcohol as a way to escape the pain in their own heads.

Typically, addiction treatment professionals are well aware of this, often from firsthand experience. Their compassion for people feeling that pain is what inspired them to work in this field.

However, it’s also critical for family and friends to understand this. Seeing the pain behind addiction can be hard at times, especially since addictive behavior negatively affects family and friends.

For example, it can be hard to have compassion for someone when you feel like that person is manipulating, deceiving, or otherwise taking advantage of you. Addictive behavior can seem like the height of self-involvement, especially when the pain is buried beneath aggressive or secretive behavior.

As challenging as it might be at times, family and friends have to remember their loved one is acting that way because they are hurting. Compassion, not criticism or judgment, is typically what helps the most in the end.

Compassion for Yourself Is Critical

It’s also crucial for anyone with a substance use disorder to develop compassion for themselves. People with substance use issues can often be extremely compassionate towards others and extremely harsh on themselves.

This is especially true for people with co-occurring conditions like major depression and anxiety disorders.

If you struggle with addiction, you are probably no stranger to self-critical thoughts. You may think things like, “Why am I like this? Why can’t I stop? What’s wrong with me?”

Often, the self-criticism goes much deeper than that and precedes substance use by years. You may feel a deep sense of shame or worthlessness.

If you pay attention, you’ll probably notice that you say all kinds of nasty things to yourself, probably things other people have said to you and you accepted as true. Perhaps worst of all, you may feel like flagellating yourself in this way will inspire you to be better.

Unfortunately, that’s not how it works. It’s almost impossible to make positive changes from a place of shame and hopelessness. A much better approach is to work on being more compassionate and supportive toward yourself.

Try talking to yourself the way you would talk to your best friend. Accept that we all make mistakes and know that even your really bad blunders don’t make you a failure or a horrible person; they just make you human.

Compassion Brings People Together

Finding a sense of social connection is an important part of addiction recovery. It gives you a sense of purpose and accountability, whereas loneliness, isolation, and alienation typically lead to depression, anxiety, and hopelessness.

Connection makes you feel better about life and keeps you focused on recovery.

Few attributes are as good for fostering social connection as compassion. People like to know that you care if they are hurting and want to help.

When you have compassion, you listen and try to understand rather than make judgments or just wait for your turn to talk. When you are part of a group that values compassion, you know you can talk to each other and rely on each other.

Compassion for others makes you happier.

One thing people are often surprised to discover about compassion is that it makes you happier. Too often, we get caught up chasing our own happiness and, as a result, end up feeling dissatisfied and miserable.

We may think of caring for others as an obligation or a burden, but in fact, it’s one of the best ways to boost your own happiness. There are even a number of scientific studies showing that participants who work on increasing their feeling of compassion through metta, or loving-kindness, meditation, report a long-term increase in positive emotions.

How to Develop Compassion

Nearly all of us have some baseline of compassion already. We wince when we see someone get hurt, we want to protect small animals, and we feel bad when we hurt people we care about.

The main thing is to build on the compassion you already feel. Remind yourself periodically that you want the people close to you to be happy and safe and help when you can.

However, the real challenge is feeling compassion for people we don’t get along with or particularly dislike. Inevitably, there will be some of these people in your family, at work, in your therapy group, or at your 12-Step meeting.

The key here is to recognize what you have in common. You both want to be happy and feel like you matter.

You both have suffered pain and disappointments. Perhaps the most important thing to remember is that behavior that seems obnoxious to you is usually caused by some kind of pain or insecurity.

Being able to understand that pain and wanting to relieve it is what compassion is all about.

Compassion is critical at every phase of addiction recovery. No one recovers alone; everyone needs love and support. Compassion for yourself is always the place to start and sometimes this is the hardest to nurture. Compassion for others builds strong social connections.

At The Foundry, compassion is one of our guiding principles. We know that recovery from addiction is first and foremost a process of healing and our caring staff uses a variety of evidence based treatments to help our clients heal. To learn more about our treatment programs, call us today at 1-844-955-1066.

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EMDR stands for eye movement desensitization and reprocessing. It’s a form of psychotherapy developed specifically to help clients process and overcome trauma. EMDR is a targeted form of therapy that uses bilateral movements, such as side-to-side eye movements, to mute the intensity of traumatic memories. For cases of simple trauma in adulthood, this can often be accomplished in only a few sessions, compared to months or years of traditional therapy. A course of EMDR therapy usually takes between six and 12 sessions, with clients attending one or two sessions per week.

Why EMDR Is a Great Tool for Addiction Treatment

EMDR was originally developed to treat post-traumatic stress disorder, or PTSD, and it is still primarily used for that purpose. Trauma is a factor common to many, perhaps even most, people who struggle with substance use issues. There have been many studies examining the connection between PTSD and substance use disorders and these have found that among people seeking treatment for substance use disorders, between 20 and 50 percent also have a lifetime diagnosis of PTSD and between 15 and 40 percent met the criteria for PTSD in the past year.

Childhood trauma is an especially large risk factor for developing substance use issues as an adult. Adverse childhood experiences, or ACEs, include things like being abused or neglected, witnessing domestic violence, having a parent get arrested, and other experiences that make a child feel threatened or unsafe. The more ACEs someone has, the greater their risk of negative outcomes such as substance use and mental health issues as adults. According to an article published in the North Carolina Medical Journal, each ACE increases your risk of developing a substance use disorder by two to four times and as many as two-thirds of people who struggle with addiction can trace their problems to ACEs.

For these reasons, identifying and treating trauma should be a top priority for any addiction treatment program and EMDR is a targeting way of doing that. What’s more, it delivers quick results, making it perfectly suited to the context of an intensive addiction treatment program.

How It Works

The big idea behind EMDR is that the mind will heal itself, given the chance. Just as your body will heal a cut or a broken bone on its own, your mind has its own way of healing from trauma. This becomes apparent when you consider that PTSD is actually surprisingly rare. According to the US Department of Veteran’s Affairs, about 60 percent of men and 50 percent of women will experience trauma in their lives but only about four percent of men and 10 percent of women will develop PTSD.  That indicates that trauma is necessary but not sufficient for developing PTSD. Something is preventing the mind from healing itself in the normal way. Often, this happens when the brain is still developing at the time of the trauma or the trauma is repeated.

The idea behind EMDR is to help the client change the way the trauma is stored in the brain so it can be processed in the normal, healthy way. The exact mechanism by which this works is not exactly clear but we know from many clinical trials that it does work. Part of it has to do with re-experiencing the trauma in a safe, controlled environment. Often, people with PTSD are unable to access certain aspects of the experience and part of EMDR therapy is to bring those into conscious awareness.

There is also a hypothesis that the bilateral stimulation, such as eye movements, mimic the process your brain uses during REM sleep to consolidate new memories. The effect is that you change the way you think of the traumatic memory at a deep level. Some people describe it as forgetting to let the traumatic memory – or things related to it – bother you.

What to Expect From EMDR Therapy

EMDR is delivered in an eight-phase process. How long this process takes varies by individual and depends on factors like whether you’re treating a single trauma or complex trauma, when you experienced the trauma, and how severe it was.

In phase one of treatment, the therapist will take your history, decide whether EMDR is a treatment approach that makes sense, and develop a treatment plan. You will work with the therapist to identify possible targets for processing. These may be traumatic memories from your past or even recurring situations you are currently dealing with.

During phase two, you will work with your therapist to develop interim strategies for coping with emotional stress. Since the process will take at least a few weeks to work, it’s important to have ways of coping with stress in the intervals between sessions. These might include imagery or relaxation techniques.

Phases three through six are when you identify and process target memories. You will start by identifying three things: an image related to the memory, a negative belief about yourself, and emotions and bodily sensations related to the memory. You will also develop a positive belief.

During the processing phase, you will be asked to focus on the negative image, thought, and emotions, while simultaneously engaging in the bilateral stimulation. You might be asked to follow the therapist’s hand side to side with your eyes, follow a light, or tap with your fingers. The therapist will then ask you to notice whatever spontaneously happens. When you no longer have negative emotions associated with the memory, your therapist will ask you to recall your positive belief.

In phase seven, you will be asked to keep a log for a week to remind you of the calming techniques you used in phase two and to note any additional issues that come up. Phase eight is about evaluating the progress you’ve made so far.

EMDR is becoming increasingly popular because it is a focused, time-limited, and effective way to process traumatic memories. Instead of changing your thoughts or beliefs around a trauma, you change the way that trauma is stored in your brain. At The Foundry, we understand that trauma is the driving force behind most addictions and we use a number of methods, including EMDR, to help our clients heal. To learn more about our methods and programs, explore our website or call us today at 1-844-955-1066.

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It’s not uncommon for people to feel lonely when starting out in addiction recovery. There are several reasons for this. If you’ve just come home from inpatient addiction treatment, where you were around people most of the time, you might suddenly find a normal amount of alone time rather stark. None of the people you are used to chatting with in the dining hall or rec room are around anymore. Second, when you’re starting recovery, it’s a good idea to distance yourself from friends and acquaintances who use drugs and alcohol. Even if they don’t pressure you to drink or use drugs, the association might trigger a craving. Feeling this avenue of socializing is restricted in this way might make you feel lonely.

This loneliness can have real consequences for your recovery, your mental health, and even your physical health. Loneliness and boredom often trigger cravings. Feeling both bored and sad is a bad combination for recovery. It’s important to remember that loneliness isn’t just the absence of companionship; it’s the presence of psychological stress. Studies have shown that loneliness is linked to a greater likelihood of high blood pressure, diabetes, depression, and psychological distress. If you’re feeling lonely in recovery, here are some suggestions for what to do about it.

Accept That What You’re Feeling Is Normal

First of all, accept that it’s normal to feel lonely sometimes. We’re a social species and we depend on each other for survival. From an evolutionary perspective, to be isolated is to be vulnerable. Part of coping with loneliness entails acknowledging the feeling, accepting that it’s ok, and knowing that it will eventually pass. Just labeling the feeling can help you feel a bit better. So, if you’re alone and feeling restless, bored, or sad, think, “Ah, that’s loneliness; it won’t last though.”

Go to Meetings Regularly

The best way to beat loneliness is obviously to have regular social connections. For people in recovery, that often means attending regular 1Step or other mutual-aid meetings. This is a time to connect to other sober people and it may also be a good time to discuss your feelings of loneliness. Most of the other members will know what you’re talking about. Some people may even make themselves available if you feel like you need someone to talk to. Going to meetings regularly also gives structure to your day so that if you do feel lonely, you have a definite idea of when that might end. Keep in mind, especially if you’re relatively new, that engagement is key. While it might help just to be around other people, you still might feel lonely if you just sneak into a meeting and sit in the back.

At the moment, we’re all under quarantine from the coronavirus and that might put a damper on meetings in your area. If that’s the case, you may be able to connect with your group digitally. A lot of meetings are now being held on Zoom, Google Hangouts, and other platforms. Not only is this safer, but it also gives you a chance to get some different perspectives from different groups.

Work on Repairing Damaged Relationships

Another reason you may be feeling lonely is that you may have alienated some of your friends and family when you were actively addicted. If you’re feeling lonely, that may be an indication that it’s time to start mending those relationships. This may be a long-term project but it has to start somewhere. Reach out to the people you’ve wronged and who you want back in your life. You may have already done this to some extent while working the 12 steps. If so, great. Try reaching out to some of those people. Relationships are typically built through frequent, low-intensity contact. If you still haven’t apologized and made amends to some people, now might be a good time to do that. An apology and making amends won’t fix your relationship right away but it’s a good place to start.

Get Involved in New Activities

People are often surprised how much harder it is to make friends as an adult. When you’re younger, you’re around other people your age every day in school and other activities. When you’re an adult, you’re around other people at work--sometimes. However, people at work have their own lives and concerns and you may or may not have any points of connection. One solution is to get involved in some new activities. Join a cooking class or a yoga class. Find a running or biking group. Join a recreational sports league. Volunteer for a worthy cause. These are great ways to see the same people regularly and meet people who share your interests. Beyond that, these all aid your recovery by giving you a challenge and a sense of purpose.

Reframe Loneliness

Another important thing to remember about loneliness is that it’s really just in your head. Just because you’re alone doesn’t mean you are necessarily lonely. Loneliness only happens when you are alone and craving company. Being alone can also be an opportunity to do some things you can’t do when other people are around. It may be a chance for you to read, write, meditate, create, listen to music, and think about your values and priorities. Many of these things require deep, uninterrupted focus, which makes alone time perfect for working on them. Under the current quarantine, we’ve all been reminded several times that Shakespeare wrote King Lear while under quarantine from one plague and Newton invented calculus while exiled from another plague. While we all need to socialize to various degrees to be healthy and happy, we can also use alone time to think, focus, and work.

Loneliness is a common challenge early in recovery but it gets better. You can build a sober network pretty quickly if you make a regular effort and stay engaged in meetings. You may also be able to salvage some old relationships. In the meantime, it’s important to accept that what you’re feeling is normal and that it will pass, and to make what use you can of your alone time.

At The Foundry, we understand that a strong recovery is about treating the whole person—mind, body, and spirit. We incorporate many different proven treatment methodologies to help you stay sober long term. To learn more about our programs, call us today at 1-844-955-1066.

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Getting plenty of restful sleep is one of the best things you can do for yourself in recovery. A night of good sleep can mean the difference between meeting the day with energy and focus and just dragging yourself through. Even a minor sleep deficit can have a significant effect on your physical and mental health, and therefore your recovery. Sleep deprivation and running a chronic sleep deficit have been shown to cause cognitive impairments such as poor concentration, poor working memory, poor long-term memory, and worse decision-making. In the long run, inadequate sleep can significantly increase your risk of anxiety disorders and major depression. Since these commonly occur along with addiction, it’s crucial to do what you can to get enough sleep.

Unfortunately, insomnia is a common withdrawal symptom and it may persist for weeks or months into recovery, making the process harder. If you’ve been having trouble sleeping, these tips might help.

First, See Your Doctor

Before you do anything else, it’s a good idea to rule out medical causes for your insomnia. Talk to your doctor about your insomnia and be sure to share your addiction history. Many sleep medications are just benzodiazepines and you should definitely avoid those if you have a history of substance use issues.

Next, See Your Therapist

There are two main reasons to talk to your therapist about your sleep problems. The first is that insomnia is a common symptom of several mental health issues, including major depression and anxiety. It could point to an issue that hasn’t been treated or hasn’t been treated adequately. If such an issue does exist, your sleep should improve as you get it under control.

Second, your therapist can help you sleep better. There is a specific cognitive behavioral therapy protocol for insomnia called CBT-I. It includes many of the tips mentioned here but also entails examining your assumptions about sleep and what you say to yourself while lying in bed awake.

Get on a Regular Sleep Schedule

The best tip for sleeping better is one no one wants to hear: sleep at a regular time, even on the weekends. There are a lot of reasons we hate this advice--we have too much to do, we don’t like being constrained by a regular bedtime, we need to catch up on weekends, and so on. However, your circadian rhythm is complex and it doesn’t know what a weekend is. If you keep your body guessing about what time you’re going to go to bed, you just won’t be able to fall asleep as fast or sleep as deeply. Start by setting a regular wake-up time and you will find it easier to fall asleep at night.

Turn Your Bed into a Sleep Trigger

You want a clear connection in your mind between getting into bed and falling asleep. That means your bed should only be used for sleep and sex. Don’t watch TV in bed, don’t look at your phone, don’t read or eat or do anything else in bed. If you lie down to sleep but you don’t fall asleep for 20 minutes, get up and do something low-key until you feel tired. Otherwise, your anxiety starts going up, you think, “Here we go again,” and you start to think of your bed as a sort of torture device, where you lie exhausted but unable to sleep.

Cut out the Naps

Naps can be tempting, especially if you can’t ever seem to get a good night’s sleep but they can also throw off your rhythm. Naps are especially disruptive if you sleep for more than twenty minutes or nap later than 2 p.m. When you’re trying to conquer insomnia, it’s best to cut out naps completely. Think of it as storing up your tiredness for bedtime.

Cut down on caffeine.

For most people, a bit of caffeine is fine and moderate coffee and tea consumption appears to have some health benefits. However, caffeine also has a half-life of between four and six hours. If you drink a cup of coffee at noon, as much as a quarter of that caffeine--plus whatever is leftover from the morning--might still be in your system at midnight, depending on how fast you metabolize caffeine. Even if it doesn’t keep you awake, it can disturb the quality of your sleep. If you can’t sleep, try cutting down on caffeine or setting a strict cutoff time.

Keep Your Room Dark and Quiet

This is an obvious bit of advice that almost everyone ignores. We evolved to sleep in dark, quiet environments but most of us now live in places where it’s hardly ever dark or quiet. There are street lights, traffic, noisy neighbors, 4 a.m. garbage trucks, barking dogs, and so on. Even low levels of light and sound can disturb your sleep even if they don’t completely wake you up. If you can’t keep your room dark and quiet, consider investing in some ear plugs and a sleep mask.

Turn Down the Thermostat.

Just as we evolved to sleep in dark and quiet, we evolved to sleep in slightly cooler temperatures. However, most of us now live in temperature-controlled buildings that are theoretically the same around the clock. One important sleep adaptation is that our body temperature drops. If you can, turn down the thermostat to between 68 and 70 degrees before bed, you should sleep a bit more deeply.

Have a Good Bedtime Routine

Finally, have a good bedtime routine. A regular sequence signals your body that it’s nearly time to sleep. A good routine can also help you wind down and relax before you get into bed. Try not to work or deal with other stressful things up to the time you go to bed. Keep in mind that watching intense movies or TV shows right before bed can have a similar effect to real-life stress. Instead, do something relaxing. Listen to some music, pray or meditate, or take a warm--but not hot--shower or bath. You’ll sleep better if you lie down while in a good mood.

Getting plenty of sleep is one of the best things you can do for your physical and mental health, especially if you are recovering from addiction. Unfortunately, insomnia is one of the most common problems people face when dealing with substance use and mental health issues. There are no guarantees that you’ll get a good night’s sleep on any given night, but if you create the right conditions, you can tip the odds in your favor. At The Foundry, we believe that wellness is one of the most important parts of a strong recovery from addiction. That’s why we emphasize overall health, including restful sleep, in our treatment programs. To learn more, call us today at 1-844-955-1066.

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Addiction is a chronic condition and relapse is common. It’s hard to know exactly how common, but the National Institute on Drug Abuse estimates that about 40 to 60 percent of people who get treatment for a substance use disorder relapse within a year. Although relapse is common, it should be avoided if at all possible. Not only is it terribly discouraging, but it also leaves you more vulnerable to overdose, since you no longer have any tolerance. The good news is that if you do relapse, it doesn’t have to be the end of recovery. The following steps can help you get back on track.

Know That Relapse Is Not a Permanent Failure

The first step after a relapse is to sort out your thinking. One common reaction is to think something like, “Well, I’ve already ruined my recovery so I might as well go all out.” It’s normal to feel disappointed and discouraged after a relapse, but this all-or-nothing thinking doesn’t help matters. Yes, it would have been better not to relapse, and starting again will be hard. However, instead of thinking of relapse as a permanent failure, think of starting again as the second-best option. The best thing would have been to stay sober but since that opportunity is gone, focus on the second-best option. Many people relapse several times before ultimately staying sober long-term. The sooner you decide to move on from this setback, the easier it will be.

Reach out to Someone You Trust

Once you’ve decided to stop digging a new hole, reach out to someone you trust. Good options are your 12-Step sponsor, your therapist, your group, or a supportive friend or family member. Tell them what happened and that you want to get sober again. There are several reasons for this. For instance, it moves things along if someone can help you make a plan and follow through. Another reason is that it creates a higher level of accountability. Once you tell someone that you relapsed and that you want to get sober again, you feel a greater sense of obligation to follow through. Third, being open and honest makes a clear break from addictive behavior, which is typically evasive and deceptive. Coming clean about a mistake is a clear sign you want to make a real change.

Figure out the Best Way to Get Sober Again

Once you’ve reached out, the next step is to figure out the best way to get sober again. If you had more of a minor slip, like just drinking or using once or even a few times, you’ll probably be fine getting sober again without a medical detox. However, if the relapse was more extensive, you may need to consider whether to go through medical detox. Your doctor or addiction counselor can help you make that determination.

Analyze What Went Wrong

After you’ve addressed the emergency of drinking or using and you’ve gotten sober again, it’s time for some serious reflection. You want to understand exactly what led up to your relapse. Start by writing out a sort of narrative that includes where you were when you actually relapsed, who you were with, how you felt, what you were thinking about, and so on. Then, think about things more broadly. What was going on in your life at the time? Were you feeling depressed or anxious? Were you feeling unusually good?

When people relapse, it’s often days or weeks after they make a definite decision to relapse and they are just waiting for the opportunity. Do you remember when you made that decision? Was it around the same time the possibility first occurred to you or was it sometime later? Had you been sticking to your recovery plan? These are all important questions to ask if you want to better understand what happened. Also, don’t rely solely on your own memory. Get input from your therapist, your friends and family, and from your sober network.

Think About What You Still Have Going for You

One of the biggest challenges in getting over a relapse is the feeling that you have to start over again from scratch. In some ways, you do have to start over. You might have to detox again and you have to start again at one day sober. This matters because sobriety tends to get easier the longer you’re in recovery. You may feel like you’ve wasted a lot of time, money, effort, and will power.

However, in some important ways, you don’t have to start over. You know that you can make it through detox and stay sober for a while. You are familiar with some kind of recovery process, whether it’s participation in a professional treatment program, talking to a therapist, or going to 12-Step meetings. You may have identified and made some progress toward treating any co-occurring mental health issues. You may have something resembling a sober network already in place.

Write down an actual list of all the advantages you have this time that you didn’t have last time. Take it one step further and write down all the advantages you have in general. When you see all the things you have going for you, the prospect of “starting over” won’t seem quite as overwhelming.

Make a New Plan and Try Again

Finally, once you’ve gotten sober, analyzed your mistakes, and taken stock of your current assets, make a new recovery plan that incorporates what you’ve learned. This will be different for everyone. For example, you might realize that after a few months, you started cutting a lot of corners on your recovery plan by skipping meetings, not exercising, and so on. Your new plan will have to focus on keeping you more engaged and less complacent, possibly by increasing your social support. Another common problem is that people have a rough time transitioning from an inpatient treatment program back to their normal lives. Your revised plan might include repeating treatment but this time with a more gradual transition, such as stepping down to an outpatient program or sober living environment before heading home. Whatever the stumbling blocks were last time, and there may be several, create a plan for exactly what you will do if you encounter them again.

Relapse is unfortunately very common in addiction recovery, but it doesn’t have to be a disaster. Plenty of people relapse and go on to have a strong recovery. You don’t fail until you quit trying. At The Foundry, we know that recovery from addiction is never a straight line. We use a variety of proven methods to give our clients the tools they need to stay sober long term. For more information about our treatment options, call us at 1 (844) 955-1066 or explore our website.

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If you have a loved one struggling with a substance use disorder, you may feel incredibly frustrated that they won’t get help. Can they not see what drugs and alcohol are doing to them? Don’t they want to be happy? What’s important to understand is that your loved one may be miserable but they’re also afraid. That may not be obvious since many people cope with their fear by becoming aggressive or disengaged but the fear is there. If you understand their fear, it can help you be more patient and supportive and you may ultimately have more success getting them into treatment. Here are some of the reasons people are afraid to enter addiction treatment.

They’re Afraid to Admit Having a Problem

It may be obvious to you and everyone else that your loved one has a problem with drugs and alcohol and you may believe it’s obvious to them, but denial can be powerful. Keep in mind that there’s no clear line when addiction begins. It’s a gradual process with a lot of gray area. That is to say, it looks very different from their perspective. There is still a lot of stigma attached to addiction and when you admit to having a problem, you feel like you’re accepting membership in a rather dubious club. When you admit to having a problem, you also have to confront the possibility that you might need help, which leads to a bunch of new anxieties.

They’re Afraid to Give Up Control

One of those anxieties is giving up control. Often, people with substance use issues will accept that they have a problem but then insist on dealing with it on their own. They insist they are still in control, even though the most common symptoms of addiction include trying to quit but being unable to and not being able to drink or use drugs in moderation. When you insist on doing it your own way, that’s usually an attempt to avoid the hard but inevitable aspects of recovery. They want things to change but they don’t want to be uncomfortable, which is really true of everyone. And in addiction recovery, there are plenty of opportunities to be uncomfortable.

They’re Afraid to Be Alone

When people imagine entering an addiction treatment program, they often picture some remote facility, not unlike a prison, where they’ll have to spend 30 to 90 days among strangers. In other words, they feel like they’re going to have to endure this ordeal alone.

While it’s typically true that people entering treatment don’t know anyone there, the loneliness will only last a few days at the most. The staff wants you to feel welcome and you may have a roommate. Most importantly, good treatment programs know how important it is for clients to feel connected and supported and they facilitate that connection through group activities and group therapy. People often say they met their best friends in addiction treatment because it is a place where most of the people have experienced similar struggles.

They’re Afraid to Open up

Most people know that if they enter addiction treatment, they’ll have to talk to a therapist and participate in group therapy. This can be a frightening prospect. Men appear to be especially reluctant to seek help for mental health issues and talk about their feelings, but it can be hard for anyone. Not only does it entail revisiting painful memories and emotions, but many of these experiences have been buried deep down for years or decades. Feelings of shame or a general reluctance to open up and be vulnerable can make someone want to avoid therapy entirely.

However, a good therapist won’t push a client to talk about anything before they’re ready. That often ends up being counterproductive. Eventually, most people discover that keeping things bottled up is more trouble than it’s worth. It’s often a tremendous relief for people to discover that their deepest, darkest secrets are not that uncommon and they no longer have to feel ashamed.

They’re Afraid of Living Without a Coping Mechanism

One of the most important things to understand about substance use disorders is that people typically start using drugs and alcohol for a reason and they continue to use them because they get something out of it. For example, at least half of people with substance use disorders have a co-occurring mental health issue, although they may not know it. Childhood trauma, abuse, and neglect are very common among people with substance use issues. Although drugs and alcohol are a bad way to cope with emotional pain, they are the only coping mechanism many people have. When you say to someone, “You need to get sober,” they may be hearing you say that you want to deprive them of the one thing that makes life tolerable, even if it does cause other problems.

However, one of the primary aims of addiction treatment is to replace unhealthy coping mechanisms with healthy--and more effective--ones. One reason therapy is such a central component of treatment is that it helps resolve many of the issues that drive substance use and teaches clients skills to cope with challenging emotions.

They’re Afraid to Disappoint You

Finally, many people resist entering treatment for addiction because they’re afraid of failure. Recovery can seem like an overwhelming challenge. They may have failed at it before, perhaps even several times. Failure is bad enough in itself but it’s even worse when other people are depending on us. What’s more, a lot of time, money, and effort goes into quality addiction treatment. That adds up to a lot of pressure to succeed at a time when most people don’t feel equal to even the most mundane challenges. It’s important for them to know that sobriety is worth the risk of failure--even repeated failure, if necessary. Recovery never goes perfectly for anyone. There are always challenges and setbacks but you don’t fail until you quit trying.

There is plenty to fear when embarking on addiction recovery, but there’s even more to fear from not trying at all. People lose their money, their jobs, their families, and their lives to addiction, but they don’t have to. Some fears--such as the fear of being uncomfortable--are valid, but also an inevitable part of the process. The key to overcoming those is to realize the payoff is worth the price. Other fears, like being alone or having to live without a reliable coping mechanism are largely illusory. At The Foundry, we understand that getting help for addiction is a hard decision but we also know that quality addiction treatment changes lives. To learn more about our programs, call us at 1-844-955-1066.

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If you, or someone you care about, has finally realized drugs or alcohol have become a problem and it’s time to get help, congratulations, you’ve taken the first big step toward a better life. However, the next step--figuring out where to get help--can be incredibly challenging. According to the National Institute on Drug Abuse, there are more than 14,000 addiction treatment facilities in the US alone. Some of them are excellent, many are mediocre, and a few are terrible. Treatment is a big commitment of time, money, and effort, so it pays to do your research before you commit. The following will at least help you narrow down the field of treatment options.

First, Assess Your Needs

Start by figuring out exactly what you need from treatment. It’s a good idea to start by talking to your doctor and therapist, if you have one. There are also independent consulting services that help people identify good treatment options. You may also ask for recommendations from your doctor, therapist, or people you know who have been through treatment. As noted above, be sure to research those recommendations thoroughly before committing.

Accreditation

One thing you definitely want to look for is accreditation. The two main accrediting agencies are The Joint Commission and The Commission on Accreditation of Rehabilitation Facilities. These are non-profit organizations that base accreditation on industry standards, client outcomes, and value. Typically, treatment centers will display these accreditations somewhere on their homepage.

Evidence-Based Methods

Evidence-based methods are the next big thing to look for. That means there is actually scientific evidence for the treatments provided. Just as you expect that any treatment administered by your doctor has been shown to be effective in clinical trials, you should expect that addiction treatment has some evidence supporting its effectiveness. Unfortunately, evidence-based practices are the exception rather than the rule among addiction treatment providers.

Some common evidence-based methods include cognitive behavioral therapy, or CBT, dialectical behavioral therapy, or DBT, family therapy, eye movement desensitization and reprocessing therapy, or EMDR, and motivational interviewing. There is also substantial evidence that wellness practices, such as a healthy diet and regular exercise significantly strengthen recovery.

Qualified Staff

The best available treatment methods don’t mean much unless there is a competent, experienced staff to administer them. Ideally, a program will have a doctor certified in addiction medicine as well as qualified nursing staff. There should be therapists with graduate degrees in psychology or social work, as well as qualified counselors. Common certifications for addiction counselors include LADC, LPC, CAC, and CCDP. There should also be experts in other areas, such as exercise and nutrition.

Works with Insurance

Most people entering addiction treatment will rely on insurance to help them pay for it. However, even if you’re paying out of pocket, you want to be sure that a facility works with insurers. Insurance companies want to know their money is well spent and typically don’t cover programs with poor outcomes. Good programs typically work with several different insurers.

Clean, Comfortable Facilities

Some programs try to sell you on their luxury facilities but that’s typically not what you want. It suggests that your money is going to amenities rather than treatment. Neither do you want facilities that are excessively spartan. That suggests low regard for clients and perhaps even cutting corners. You certainly don’t want facilities that are dirty or shabby. Look for the middle path--something clean and comfortable but not too fancy.

Individualized Treatment

Everyone has different needs in treatment and it’s crucial to find a program that tailors its treatment to the individual. There is no one-size-fits-all in addiction treatment. Patented methods and miracle cures rarely work. You want a program with flexibility, that can use a diversity of methods to meet your specific needs.

Equipped for Co-Occurring Disorders

Most people seeking help for addiction will have some kind of co-occurring disorder. At least half of people have a co-occurring mental health issue, such as depression, an anxiety disorder, ADHD, borderline personality disorder, and others that must be treated concurrently for recovery to last. Many people will also have medical issues, perhaps related to their substance use that will require special care. Be sure to ask in detail about a facility’s capacity to provide care for these issues.

Watch Out for Red Flags:

Lack of Rigor

As noted above, addiction treatment should be individualized. Even programs that provide individualized care know that not everyone is suited for their program. Quality treatment programs will want to be sure you or your loved one are a good candidate, that they can meet your needs and that you will do well in their specific environment. Therefore, they should ask lots of questions about your addiction and medical history, ask to see your medical records and contact your therapist. Treatment centers are bound by the same privacy rules as hospitals, so don’t worry about sharing this information. However, if a program seems to take anyone who calls, it might be a sign that they don’t really care whether you are a good fit for their program.

Guarantees of Success

Addiction is a chronic condition and therefore inherently difficult to treat. According to the National Institute on Drug Abuse, between 40 and 60 percent of people relapse in the first year after treatment. Therefore, if a program guarantees a high success rate like 80 or 90 percent, you should probably be skeptical. Some programs offer a guarantee in that you can return for free if you relapse after completing the program and that’s fine since they’re acknowledging the ongoing nature of addiction recovery. As with anything in life, beware of miracle cures.

Unsolicited Referrals

Finally, beware of generic addiction treatment services that don’t seem to have a physical location. These are often referral services who claim they will match you to an appropriate treatment provider but will really sell you to the highest bidder. You want to be doing your own research and making your own decisions as much as possible.

Choosing an addiction treatment program is one of the most important decisions you'll ever make. Treat it with the gravity it deserves. Don’t be afraid to ask questions. If you feel weird about a program or you feel like someone is being evasive, move on. There are plenty of fish in this particular sea and you should feel good about your final decision.

At The Foundry, we know what a big decision this is and we want to help you make a good one. Call us today at 1-844-955-1066 to ask us anything you want to know.

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Anxiety is a common problem for anyone struggling with or recovering from addiction. The National Epidemiological Survey on Alcohol and Related Conditions surveyed more than 43,000 people and found that among people who had experienced an anxiety disorder in the past year, about 15 percent had at least one substance use disorder--about twice the rate of addiction as in the general population. And that didn’t include post-traumatic stress disorder, or PTSD, which is an even greater risk factor for substance use than generalized anxiety disorder or social anxiety disorder.

At the moment, most of us in the US and elsewhere are under lockdown to help slow the spread of the coronavirus, or COVID-19. If you are already struggling with anxiety, this only adds to the challenge, compounding uncertainty with boredom and isolation. Unfortunately, our own thinking is typically the biggest source of anxiety. The following errors in thinking may be making you more anxious than you need to be.

Trying to Eliminate Anxiety

The first thing to realize is that anxiety is a normal and useful emotion. You can’t eliminate it entirely, nor would you want to. Anxiety alerts us to danger and spurs us to prepare for upcoming challenges. People who never felt anxious left the gene pool a long time ago, which is why everyone feels anxious occasionally and as many as 30 percent of American adults experience an anxiety disorder at some point in their lives.

Trying to eliminate or avoid anxiety, ironically, just ends up making you more anxious. What does make sense is to think about anxiety--and things that make you anxious--rationally. When you do feel anxious, recognize that it’s just the ancient parts of your brain trying to protect you. Accept your anxiety for what it is--a feeling, a sort of warning signal. Then, try to figure out if the thing you are anxious about is really a threat or if you’re making it worse with faulty thinking.

Jumping to Conclusions or Predicting the Future

Worrying about the future is always an issue for people with anxiety issues because the core thinking of anxiety is always something along the lines of “Something awful is going to happen and I won’t be able to do anything about it.” At the moment, that kind of worry is both more concrete and widespread than normal. Right now, a lot of people have the same few worries--will they be able to keep working? How long can they go without income? How long will we be quarantined? Will I or someone I care about catch the virus? And so on.

It’s likely that most of us will face a challenge on one or more of these fronts but attempting to predict the future only makes you worry unnecessarily. No one knows what’s going to happen but when you think about it, the same has been true every day of your life. When you have trouble with anxiety, you tend to imagine the worst possible outcome and assume that it is inevitable. In reality, the future is fundamentally unpredictable. All we can do is make sensible preparations right now and trust that we will find ways to meet challenges in the future.

Should Thoughts

Should thoughts come from a belief that you, other people, or the world should be different somehow and that it’s awful that they aren’t. When you apply should thoughts to yourself, the result is often depression, whereas applying should thoughts to other people and the world tends to increase stress, anger, and anxiety. So, at the moment, a lot of people are thinking this quarantine is unfair, that they should be able to go to work, go out with friends, play sports, and so on. However, should is just a wall for you to beat your head against. It would be lovely if the world and other people conformed to our wishes but most of the time they don’t. Insisting they should, in the face of overwhelming evidence to the contrary, only makes you more miserable.

Black-and-White Thinking

Black-and-white thinking, sometimes called all-or-nothing thinking, is the idea that if an outcome isn’t exactly what you want, you shouldn’t bother. This is also sometimes called letting the perfect be the enemy of the good. There are many ways black-and-white thinking can lead to anxiety. In our current situation, if you’re trying to figure out how to cope with being under quarantine, you may not bother with measures that can make you feel better if they aren’t perfect solutions. For example, many people have started doing therapy sessions and 12-Step meetings over Zoom and other online platforms. These are clearly not as good as in-person meetings, but they are considerably better than nothing.

Mental Filtering

Mental filtering is the habit of only seeing the bad things that happen. It’s a special case of the larger phenomenon of confirmation bias, which is when you only look for evidence that supports your current beliefs. When you do mental filtering, you’re only seeing evidence that supports your belief that something bad is going to happen or is already happening.

In times of crisis, it’s far too easy to focus on the negative, especially now, since all we see on the news is the rising death toll and the shortage of medical supplies to treat new patients. However, if you look for them, there are positive things too. As Mr. Rogers said, look for the helpers. In addition to medical workers and people supplying critical goods and services, there are a lot of communities coming together to help each other and find ways to adapt. If you’re stuck at home, it might be a great opportunity to read, make art, or learn new skills.

Emotional Reasoning

Emotional reasoning is the belief that something is true because it feels true. It’s easy to fall into this trap when thinking about the future because ultimately, we don’t have much evidence to rely on. The central belief of anxiety--“Something bad is going to happen and I can’t do anything about it”--relies entirely on emotional reasoning. In reality, no one knows what’s going to happen; everything is a guess. However, you may be able to refute the second part to some extent. Most of us have survived trying experiences. One thing you can do is to look back on those times and think, “If I made it through that, I can make it through this other thing I’m worried about--if it even happens.”

Anxiety is a common challenge for people recovering from addiction and right now is an especially trying time. Anxiety is normal and healthy, but our thinking often makes anxiety far worse than it needs to be. Learning to identify and change this faulty thinking is one of the main priorities of cognitive behavioral therapy, or CBT, and dialectical behavioral therapy, or DBT. It can be very hard to recognize your distorted thinking on your own and a good therapist will speed up the process. At The Foundry, we use CBT, DBT, and several other evidence-based methods to help our clients recover from substance use and co-occurring mental health issues. To learn more, call us at 1-844-955-1066.

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Therapy is an integral part of addiction treatment and most people will continue therapy, at least intermittently, throughout recovery. In an ideal situation, your therapist is your partner in mental health.

You work together to figure out what’s not working in your life and what to do about it. However, as with any relationship, your relationship with your therapist might not be very good or it may start out good and later fall apart. Here are some times you should consider finding a new therapist.

You’re Moving

Obviously, if you’re moving, you may have to find a new therapist. Consistency is important in therapy and if you have to drive an hour or more to appointments, it will probably wear you down eventually.

However, geography is becoming less of a barrier to treatment these days. Many therapists were already expanding to remote sessions and that number has probably increased dramatically, since, at the moment, we’re all under quarantine to slow the spread of the coronavirus.

So if you like your therapist and you’re moving, see if remote therapy is an option. Otherwise, consider asking your therapist for a recommendation for someone who can see you remotely or who works in the area you’re moving to.

Unprofessional Conduct

Unprofessional conduct is definitely a sign you should consider switching therapists. It depends to some extent on how bad the conduct is.

For example, breaching confidentiality or making sexual advances should make you dump your therapist right away.

These behaviors are pretty rare, given that the vast majority of therapists genuinely want to help people and they depend greatly on their professional reputation.

Other forms of unprofessional conduct might include missing appointments, showing up late, or canceling appointments last minute. Sometimes these things are unavoidable, so it shouldn’t be considered unprofessional unless it becomes a pattern.

Behaviors, like looking at their phone during your session, eating, or otherwise not paying attention, are also not encouraging. If you generally like your therapist but you’re bothered by these behaviors, it might be worth a discussion before moving on to someone else.

You Feel Like You’re Not Making Progress

You may get to the point in therapy where you feel like you’re not making any progress. Ideally, you will have set out some goals for therapy and some benchmarks so you can tell how you’re progressing, so it should be fairly obvious when you’re stuck.

Another way you can tell you're stuck is if you feel like every session is the same. You come in and complain about the same things for 50 minutes, then leave and nothing seems to change. Therapy can start to feel like a chore if you’re not getting anything out of it.

If this happens, discuss it with your therapist. Perhaps you can change strategies or re-examine your goals.

Your Needs Change

Sometimes people find that they make a lot of progress in therapy at first and then somehow they get stuck. This is often because your needs change as you go.

For example, maybe when you first started in therapy, your biggest challenge was coping with drug and alcohol cravings but as you got those under control, you found the biggest problem in your life was your relationships.

Yet your therapist keeps focusing on managing cravings and so you feel bored and stuck.

Typically, your therapist will check in from time to time and make sure your needs are being met, but they are not mind readers. If your goals have shifted, you need to let them know.

Usually, you will be able to refocus and work on your new priorities. However, therapists, like everyone else, are better at some things than others.

It’s possible your therapist was great at helping you deal with cravings but not so good at helping you improve your relationships. If that turns out to be the case, it may be time to look for a therapist whose strengths better match your needs.

You Feel Like You Can’t Speak Freely

If there’s one thing that’s essential in a therapist-client relationship, it’s that you should be able to speak freely. This is why confidentiality is so critical.

You can’t be worried about whether your therapist is going to testify against you in court or blab all your secrets to their barber if you’re going to share what’s really bothering you.

However, confidentiality isn’t the whole issue. If you feel like your therapist is judgmental or critical, it can be just as hard to speak openly, as if doubting their discretion.

One skill every therapist should have is non-judgmental listening. As a client, you should feel heard and validated.

That doesn’t mean your therapist has to approve of everything you say or do, just that you shouldn’t be made to feel like a bad person. However, we all have our prejudices and sore spots.

It’s not always possible for your therapist to refrain from judgment. If you raise the issue and it doesn’t improve, it might indicate that your therapist isn’t the best person to help you with your particular issues.

Your Therapist Has Boundary Issues

Healthy boundaries means you protect what’s important to you and you respect what’s important to others. A good therapist might give you suggestions but they shouldn’t try to control you, tell you what to do, or otherwise violate your autonomy.

Nor should they be too familiar. While you should feel like you can be open with your therapist, your therapist is not your friend.

If they share too much about their personal life or try to have a relationship outside of therapy, it signals a lack of boundaries and you may want to find someone else.

It’s important to keep in mind that it can take a little while for a therapeutic relationship to develop. It may take several months for you to feel comfortable opening up and it may take that long for your therapist to get a clear picture of your background and needs. For those reasons, it’s always better to talk it over first if you are not happy with the way therapy is going. It’s usually better to fix a problem if it can be fixed rather than start over with someone new.

However, some problems just can’t be fixed, at which point, you should just move on. At The Foundry, we know that mental health is a key aspect of a strong recovery and we use evidence-based methods to treat substance use disorders and co-occurring mental health issues. To learn more, call us today at 1-844-955-1066.

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Optimism is a good quality to have in addiction recovery and in life. Studies have shown that more optimistic people have better relationships, earn more money, and enjoy better health. If you’re recovering from a substance use disorder, a bit of optimism in challenging times can make the difference between pushing through and throwing up your hands and pouring a drink. Unfortunately, optimism doesn’t come naturally to everyone, especially to anyone who is at a low point in life. There is even some evidence that optimism has a genetic element. Even if you’re not a naturally optimistic person, you can learn to be more optimistic. Try the following if you want a more positive outlook.

Imagine the Best Outcome

Most of us spend a lot of time thinking about what we don’t want. We don’t want to be in pain, we don’t want to be poor, we don’t want to be unhappy, and so on. However, when we fixate on what we don’t want, our focus is essentially negative. Not only are we preoccupied with the fear of a certain outcome, we unconsciously move toward it. For example, you have probably had the experience while driving, riding a bike, or even walking of being distracted by something by the side of the road and then realized you veered in that direction without even noticing. The same can happen with more abstract things.

Instead, focus on what you do want. Don’t try to avoid getting dumped; focus on making your relationship good. This leads to better outcomes and makes you more optimistic. There are a number of ways you can do this. One is to wake up in the morning and ask yourself, “What would this day look like if everything went perfectly?” That will make it much easier to get out of bed. A more in-depth exercise is to spend a few minutes once a week writing about what your ideal life would look like in five or 10 years.

Record the Positives

Whereas imagining the best outcome looks to the future, writing down the positives looks to the past. We are mostly hardwired to notice threats and other unpleasant things because that helps keep us alive. Unfortunately, it also makes us unnecessarily gloomy. One way to push back against that tendency is to write down good things that happened during the day or week. There are two similar exercises that can help with this. The first is the “three good things” exercise. Each night, before you go to bed, write down three things that went well and why they went well. The other exercise is the gratitude journal. Write down some things you were grateful for that day, either grateful to someone in particular or just in general. They can be big or small. Doing this regularly will make you more attuned to the good things in your life and the people who support you.

Look for the Silver Lining

In a sense, all of optimism is about finding the good in any situation. This is often challenging, especially if you’re prone to depression or anxiety and especially if you are under stress. One trick you can use is to tell yourself, “This situation is completely terrible, but if I had to find something good in it, it would be this.”

For example, most of us are currently in lockdown to slow the spread of the coronavirus. Thousands of people have already died from it, many more have lost their jobs, and all of our lives have been disrupted. This situation is completely terrible, but if you had to find something good about it, you might say that it gives you time to work on some projects you’ve been putting off for a while, it gives you more time to spend with your family, it helps to clarify your priorities, it brings out the best in people trying to help, and so on. This is not an exercise in ignoring the bad; it’s acknowledging the good as well.

Notice Your Thinking Style

Much of our pessimism is caused by faulty thinking. For example, you may think you know for sure that something will have a bad outcome, when in fact, no one really knows what will happen. Or you might think that since you failed at something in the past, then you will fail at it in the future when, in reality, most of us get better with practice and increase our chances of succeeding in the future.

Research on optimism has discovered a common thinking pattern among more optimistic people: they tend to believe their failures are temporary and based on external circumstances while believing their successes are permanent and based on their intrinsic qualities. Pessimists tend to believe the opposite. In reality, all of our successes and failures are partly down to our own talents and partly down to external circumstances but since we can never know for sure to what extent each of those contribute, it’s more useful to assume that your failures are circumstantial and your successes are because of you.

Make Friends with Positive People

Finally, make friends with positive people. We tend to pick up on the habits of the people we spend the most time with. If your friends are optimistic, you will likely become more optimistic. That’s not to say you should ostracize anyone who complains. We all have bad days. However, if you have a friend who always complains, plays the victim, and expects the worst possible outcome, this might be a good time to socially distance yourself from that person.

It’s important to remember that optimism isn’t the naive belief that everything is great; it’s the awareness that even when things are really bad, they are almost never comprehensively bad and it’s possible, and even likely, they will get better. A pessimist will give up right away but an optimist will try. Even if they don’t achieve a perfect outcome, they will often achieve a better outcome. At The Foundry, we believe that true recovery from addiction is about living a happier, more fulfilling life. We use evidence-based methods to give our clients the skills they need for a long recovery. To learn more, call us today at 1-844-955-1066.

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If you are recovering from a substance use disorder or even just considering getting help, a good therapist should be part of your foreseeable future. Substance use issues are rarely just about drugs and alcohol. They are almost always embedded in a nest of trauma, mental health issues, dysfunctional relationships, and other unhealthy behaviors. Just trying to abstain from drugs or alcohol without addressing these other issues is difficult and typically short-lived.

If you have been through a treatment program already, finding a good therapist is an excellent way to stay on track and work on applying the lessons of treatment to real-life challenges. Even if you don’t see your therapist regularly at some point, it’s helpful to have someone to call when things get tough. However, the task of choosing a therapist is not that simple. If you live in a mid-sized city, there are likely hundreds of options. And now that more therapists are holding remote sessions, you have even more choices. The following are some ways you can find a therapist you like.

Ask for Recommendations

Asking for recommendations is a good place to start. There are several ways to go about this. Probably the single best way is to ask a therapist. Therapists know each other, know what their colleagues specialize in, know their treatment styles and personalities and, most importantly, know who to avoid.

The best situation is if you have a friend or relative who is a therapist because they know you and can better match you to someone you might work well with. However, if that’s not an option, you probably know someone who is in therapy. If they like their therapist, you might contact them and ask for recommendations or have your friend ask. You might even consider seeing your friend’s therapist. It doesn’t hurt to put them on the list. Keep in mind, though, that therapists have rules about conflicts of interest, so your relationship to the person will affect whether you can see the same therapist.

Another possibility is to ask your doctor for a recommendation. This has the particular advantage of allowing you to describe your needs in some detail without worrying about confidentiality. However, it’s also important to make sure your doctor’s recommendation is based on personal knowledge and they’re not just picking a name off a list.

When asking for recommendations, always ask for two or three names so you have some options.

See Who Your Insurance Covers

If you’re paying out of pocket, this isn’t quite as important, but if you’re relying on insurance to pay at least some of the cost of therapy, then this will narrow down your options to some degree, depending on your insurance. If you can afford it, it might be worth it to pay out of pocket even if you do have insurance. That way, you’ll be making your decision based on who you really think is best, not based on who is willing to accept your insurer’s rates.

Look Online

There are several online listings of therapists. The most comprehensive is on the Psychology Today website. There, you can narrow down your choices by location, issues, type of therapy, insurance, and other factors. Not everyone is listed in these directories but you can usually find several strong candidates. Their profiles often link to their professional websites so you can get more info. Do not look on Craigslist for a therapist.

Check Cut a Few Before Committing

It may be tempting to just commit to the first therapist who looks like a good fit. However, there is sometimes a huge difference between a good fit on paper and a good fit in person. Start by calling or emailing a few promising candidates. See if you can do a 10 or 15-minute consultation. This should give you a pretty good idea if this is someone you feel comfortable talking to and has a therapeutic style you feel good about. Doing this over the phone instead of coming in for a whole session makes you feel less committed to a particular therapist.

Ask About Their Specialization and Experience

When you email, or during your initial consultation, be sure to ask about their background, their education, and their experience with your particular issues. Where they were educated is not nearly as important as their relevant experience. This is especially important because most people struggling with substance use issues will need a therapist who specializes in addiction and something else.

Most therapists will list depression and anxiety disorders among their areas of expertise, since these, by far, affect the most people. However, you should be able to get a sense of their specializations--whether they primarily treat children or adults, families or individuals, and specific issues like addiction, PTSD, sexual abuse, and so on. Beware of therapists who claim to be experts in everything.

Ask About Their Approach to Treatment

Different therapists have different treatment philosophies. Some are happy to use whatever works while others are more orthodox. Most therapists these days rely heavily on cognitive behavioral methods but there are still some practicing psychoanalysts. More therapists are now incorporating things like mediation, exercise, and healthy eating into their treatment. Some have a more religious or spiritual bent while others pay close attention to the science. Ask open-ended questions like, “How would you describe your approach to treatment?” The more research you do beforehand, the better questions you can ask.

Ask About Price

If your insurance covers a therapist, ask about price anyway. Insurance is still very dodgy about covering mental health. Even if a therapist is in-network, you may end up having to pay for sessions exceeding a certain amount per year. In other words, in October, you might discover that your insurance has paid for all the sessions they’re going to pay for that year and you’re on your own for November and December. Or your therapist may drop your insurance, meaning you have to pay out of pocket if you want to continue working with them. Either way, it’s best to know what it might cost you and decide accordingly. Often, therapists will work on a sliding scale, so ask about that before you decide you can’t afford to work with a particular therapist.

For some people, a good therapist is all they need to change their substance use habits. For others, a therapist can help them make the often difficult transition from treatment back to regular life. For anyone with co-occurring mental health issues, a good therapist is crucial for maintaining recovery. Ask for recommendations, do your research, ask questions, and take your time deciding. There are many good therapists out there but there might not be many good therapists for you. At The Foundry, we know that good mental health is the core of a strong recovery. That’s why we use a variety of evidence-based methods to help our clients address co-occurring mental health issues. To learn more, call us today at 1-844-955-1066.

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In recent years, the media has paid a lot more attention to issues related to addiction and treatment because of the opioid crisis. Despite this increase in attention, many myths and misconceptions about addiction, treatment, and recovery persist. These misconceptions can stand in the way of people getting the help they need. The following are some of the more common misconceptions around addiction treatment.

“You have to hit rock bottom before treatment will work.”

One of the most persistent myths about treatment and recovery is that you have to hit rock bottom before you can recover from a substance use disorder. The biggest problem with this myth is that there’s no guarantee someone will hit bottom before they die of an accident or overdose. In 2018, more than 67,000 people died from drug overdoses, and each year, about 88,000 people die from alcohol-related causes.

While a rock-bottom moment may help convince someone to get treatment, it’s not the only thing that can. For example, about 120,000 people go through drug courts each year and those who do are far less likely to reoffend than people who just go to jail; indicating that treatment can be effective even if you don’t really want to go. What’s more, interventions are typically successful at getting people into treatment if they’re led by experienced interventionists. The truth is that most people who enter treatment are ambivalent about getting sober and they typically feel more motivated as treatment progresses.

“Treatment is for rich people.”

With so many news stories about celebrities going to rehab, it’s easy to associate addiction treatment — especially residential treatment — with the rich and famous. In reality, even inpatient treatment is more affordable than most people realize. In fact, the less luxurious treatment centers often offer better value, since more of your money goes to treatment rather than amenities. Beyond that, there is a spectrum of care for addiction, starting with counseling or other outpatient services on one end and inpatient treatment on the other. Most people can afford some level of treatment, especially now that there are more ways than ever to pay for treatment. Most insurance companies will pay for at least a portion of treatment, and the recent SUPPORT Act has made more federal money available for treatment. Before you assume treatment is out of reach, call a few programs and see if they can help you pay for it.

“All you really need is detox.”

Since detox is the first really big barrier many people see standing between them and sobriety, they assume that if they could just get past that, then the rest of recovery will be easy. However, that’s typically not the case. Most people’s addictive behavior is driven by something else, such as a mental health issue or trauma. Until these are resolved or brought under control, any attempt at recovery is likely to be difficult and short. A strong recovery typically entails addressing any mental health issues, creating healthy lifestyle changes, and connecting with a strong sober network. A good treatment program can help you get a good start on these tasks in a short time.

“If treatment didn’t work the first time, it won’t work the second — or third — time.”

Addiction is a chronic condition, and it often takes years of trying before recovery finally sticks. According to the National Institute on Drug Abuse, between 40 and 60 percent of people who get treatment for a substance use disorder relapse within the first year. However, just because treatment didn’t stick in the past doesn’t mean it won’t in the future. While it may feel like you have to start over after a relapse, you’re actually starting from a better position than you did the first time. You are already familiar with the recovery process, you probably have some kind of sober network, and you have some new mistakes to learn from.

What’s more, not all treatment programs are the same. If you didn’t succeed with treatment in the past, it could be the program wasn’t great or it wasn’t well suited to your needs. You might do better in a different program. Or, if you liked the program, you might benefit from spending more time there. You have not failed until you give up.

“You can’t get treatment when you have a job or family to worry about.”

A lot of people feel like they can’t get addiction treatment because they have family or work obligations and they can’t just drop everything. While you do have to put life on hold to some extent to enter inpatient treatment, it is worth it for some people. If that’s just not possible, there are treatment options that allow you to live at home and work while still getting treatment — there are mutual-aid programs like AA and NA, you can talk to a therapist, you can get outpatient services, or you can enter an intensive outpatient program. Most treatment options don’t actually require you to go live in the facility for 30 to 90 days. Find a treatment option that works for you.

“After treatment, your addiction is cured.”

Too often, people assume that once they go through treatment, they’re set for life. Unfortunately, it doesn’t work that way. As noted above, addiction is a chronic condition that most people will have to manage for life. Treatment is a great way to get away from an unhealthy situation, learn some crucial recovery skills, start treating any mental health issues, begin creating some healthy lifestyle habits, and forming social connections. The first challenge comes after you leave, since many people have trouble making the transition back to regular life. This is why follow-up care, stepping down in treatment intensity, finding a local 12-Step meeting, and possibly even arranging a sober-living situation are often helpful for making the progress you made during treatment carry over into regular life.

There are many misconceptions about addiction treatment; those mentioned above are among the most common. Overcoming addiction is complicated and personal. There is no one-size-fits-all, and it often takes years of persistent effort for recovery to last. At The Foundry, we know that a lot goes into a strong recovery. We use multiple modalities to provide individualized care. For more information about our treatment options, call us today at 1-844-955-1066 or explore our website.

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Because of the opioid crisis, the public has been more well-informed in recent years about addiction. Most of us know someone who has been affected by opioids in some way, and that tends to force us to examine our assumptions about addiction and who becomes addicted.

Despite this progress, there is still a long way to go. For example, a 2018 poll found that while a slim majority of Americans now believe that addiction is a disease that requires treatment, many people still hold inaccurate views about addiction and biases against people who struggle with substance use disorders. For example, 44 percent of respondents said they believe opioid addiction results from a lack of willpower or discipline and fewer than 20 percent said they would be willing to closely associate with someone with a substance use disorder.

Clearly, the stigma of addiction is real, and it is often a factor that makes people reluctant to seek treatment. The following are some things you can do to help reduce the stigma of addiction.

Educate yourself about addiction.

You can’t help others if your own beliefs are wrong or outdated. There are many resources available online, including information from the Centers for Disease Control and Prevention, the National Institute of Public Health, and the National Institute on Drug Abuse. Organizations such as AA, NA, and SMART Recovery also offer a lot of free literature online and at meetings. Additionally, there are many excellent books about addiction, including In the Land of Hungry Ghosts, by Gabor Mate, High Price, by Carl Hart, and Unbroken Brain by Maia Szalavitz.

Addiction science is relatively new and experts disagree, even on certain fundamental details. Therefore, it’s a good idea to get some different perspectives. However, most experts agree on several points about addiction. First, it seems clear that genes account for about half your addiction risk, so if you have a parent or a sibling with a substance use disorder, you are at greater risk. Second, addiction is far more common — between two and five times as common — among people with mental health issues. Third, trauma and adverse childhood experiences significantly increase your risk of addiction. The more you know about addiction, the more you can help circulate accurate information and prevent the spread of misinformation.

Beware of stigmatizing language.

It’s important to pay attention to how you communicate about addiction both in speech and writing. You want to especially be on guard against stigmatizing and dehumanizing language. Never use words like “crackhead” or “junkie.” It’s also important to beware of more subtle stigmatizing language. Just calling someone an “addict” is stigmatizing and it’s still fairly common in media coverage, even sympathetic media coverage. Similarly, “substance use disorder” is preferable to “substance abuse.” Stigmatizing language reduces someone to a label rather than recognizing that a real person is struggling with a real problem.

When you talk about addiction or someone with a substance use disorder, imagine that it’s your friend, sibling, parent, or child and don’t say anything you wouldn’t say about them or to them. It’s possible that even in a small group of friends, someone in your company might have a substance use issue that you don’t know about. Remember that addiction is a tragedy, it happens for reasons that are mostly beyond your control, and it can happen to anyone.

Correct misinformation when you hear it.

While paying attention to your own language is a good start, it’s also helpful to correct misinformation when you hear it. If someone uses stigmatizing language or repeats false information, correct them. Most of the time, people just don’t know any better and they’re just repeating what they heard somewhere. When you contest wrong information, you might change the mind of the speaker, and you will certainly reach the listeners, as well. They might not otherwise know about alternative viewpoints.

Don’t just limit yourself to correcting misinformation you hear in person. When you see stigmatizing language or stories in the media, either in news stories or fictional representations, say something. Often, these sources prefer to be fair and simply aren’t aware of their mistakes.

Support treatment over punishment.

One of the biggest ways addiction stigma matters is that public opinion affects public policy. If people believe that individuals with substance use disorders are dangerous criminals who chose addiction, they are likely to favor punishment over treatment and resent public money being used for harm reduction and treatment.

However, people who are more informed know that the scientific evidence supports treatment and harm reduction. For example, drug courts give people the choice of treatment or jail and those who choose treatment — which is most — have much better outcomes. Since so many people have now been personally affected by the opioid crisis, most politicians are pretty reasonable in their attitudes toward addiction these days, but there are still some who hold to the old punitive view. Support politicians at every level who advocate for treatment over those who promote punishment, and make sure your representatives know your views on addiction.

Share your experiences with addiction when appropriate.

Finally, when appropriate, consider sharing your own experiences with addiction and recovery. Addiction largely remains an invisible problem and people often don’t even realize when a close friend or relative is struggling. This allows many negative stereotypes to persist. Sharing your own experience can put a real face on addiction and it might encourage someone to seek help if they know they aren’t alone.

The stigma of addiction remains a real problem. Not only does it discourage people from getting help, but it makes people feel less than; it makes them feel more ashamed when they are already struggling. By educating yourself, correcting errors when you hear them, and being open when possible, you can do your part to fight the stigma of addiction. At The Foundry, we know that addiction is something you go through, not something that defines you. We give our clients the tools they need to be resilient and live more fulfilling lives. To learn more, call us today at 1-844-955-1066 or explore our website.

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Despite increased media attention in recent years, there are still myths and misconceptions about addiction that won’t go away. These myths can have real effects on people’s lives, since they affect public opinion and public policy, not to mention they can make individuals reluctant to seek help. The following are some of the more common misconceptions about addiction.

“Addiction is a choice.”

Since substance use is typically a choice, many people assume addiction is a choice, as well. However, no one chooses to become addicted. What’s more, many people with substance use disorders want to stop but can’t. In fact, trying to quit but being unable to is one of the defining features of addiction. It’s important to remember that more than 86 percent of Americans have drunk alcohol at some point in their lives, but less than six percent develop an alcohol use disorder. Even people who use highly addictive drugs like heroin don’t become addicted as often as you probably think. That means there are factors at work beyond choosing to use drugs or alcohol. It’s not possible to predict who will develop a substance use disorder and who won’t; and anyone who has seen addiction close-up would never believe someone would choose it.

“Addiction is caused by a lack of willpower.”

A lot of people think addiction is down to willpower — that if you resolve to quit drugs or alcohol, you can do it. A 2018 poll¹ by AP-NORC found that while a slim majority of Americans now see addiction as a disease that requires treatment, a large minority (about 44 percent) believe that opioid addiction indicates a lack of willpower or discipline.

While willpower and discipline can play a supporting role in recovery, they are not in themselves enough to keep you sober. The major risk factors for addiction include trauma, childhood environment, genetic factors, and mental health issues. Recovering from addiction requires addressing these issues, as well as creating a support system and making healthy lifestyle changes. Anyone who tries to stay sober using willpower alone is likely to have a hard time and a short recovery.

“Only a certain type of person gets addicted.”

A lot of people believe, perhaps on a subconscious level, that there’s a certain kind of person who develops a substance use disorder. They may think it depends on race, socioeconomic status, or personality type. In reality, addiction cuts across all of these. Ever since the beginning of the opioid crisis, this fact has become even more evident, due to the fact that millions of people who might never have otherwise been exposed to opioids were prescribed addictive painkillers by their doctors in large enough quantities to cause physical dependence. Addiction doesn’t discriminate.

“Once an addict, always an addict.”

This particular myth is doubly harmful. For one thing, it’s terribly stigmatizing. If someone has issues with drugs or alcohol, they get branded for life with the “addict” label, which isn’t fair.

More to the point, it just isn’t true. Research shows that the general public tends to vastly underestimate how many people successfully recover from substance use disorders. As noted above, addiction is often driven by other factors, including untreated mental health issues. Once you get these under control and learn some recovery skills, there’s a good chance you will be able to manage your addictive behavior.

Moreover, addiction often appears during early adulthood, between the ages of 18 and 25, when the brain — particularly the areas involved in judgment and self-control — isn’t fully formed yet. Substance use issues often get easier to manage after age 25. As we age, we also typically get less neurotic and more conscientious; a personality pattern that makes you less prone to harmful substance use. In other words, most people with substance use issues will recover with time and treatment.

“People with substance use disorders are typically unemployed and often homeless.”

A common stereotype of someone with a substance use disorder is that they are unemployed or even homeless. The corollary is that if you have a job, a family, and a place to live, that proves you don’t have a serious substance use issue. While it’s true that substance use issues are more common among unemployed and homeless people, it doesn’t follow that most people with substance use issues are unemployed or homeless. Addiction is a largely invisible problem and many outwardly successful people struggle with substance use in private. In fact, most people with substance use issues are able to keep their lives together for at least a while. Professionals in particular will go to great lengths to keep their substance use from affecting their work. In the long run, though, most people can’t keep this up. Either they get help, or their substance use will affect their jobs and families.

“You have to hit rock bottom before you can recover from addiction.”

This is a particularly destructive myth because it probably keeps people from getting help in time more than any other myth. In reality, most people who get help for addiction aren't quite sure they’re ready to get sober. Sometimes they don’t even believe they have a problem and they just want to placate their families. However, this doesn’t mean they can’t recover. For example, each year, more than 120,000 Americans opt for treatment in drug courts and they have significantly better outcomes than people who go to jail. Additionally, interventions are often successful in getting people to accept treatment. Once in treatment, most people become more motivated to stay sober and they often do well. If you wait to hit rock bottom, it may be too late.

Myths about addiction persist mostly because we tend to believe whatever fits in our worldview, not necessarily what the evidence tells us. There are mountains of evidence telling us that addiction is not a choice, that it is caused by factors such as mental health issues, genetic factors, and trauma, and that treatment — not punishment — helps people recover. At The Foundry, we know that treating addiction is a complex and individualized process and we use many evidence-based modalities to help our clients create a strong recovery. For more information, call us today at 1-844-955-1066 or explore our website.

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A lot of people assume that completing an addiction treatment program is all they really need to do in order to recover. Unfortunately, treatment isn’t like taking your car to the shop. Treatment gives you a great start in recovery. It gets you away from bad influences and bad situations, helps you detox safely, gets you started in therapy, and it teaches you some crucial recovery skills. However, all of this is just a beginning. Addiction is a chronic condition that requires you to stick to an ongoing treatment plan. As with high blood pressure or diabetes, when you abandon your treatment plan, the condition gets worse. Transitional care is a way of making sure that the positive changes you make during treatment continue long after you leave.

Structure

When you leave treatment, you go from a highly structured environment to an unstructured environment. When you’re in inpatient treatment, pretty much everything is scheduled such as sleep, meals, therapy, activities, and free time. While this clearly has a practical purpose, it also has a therapeutic purpose. You know what to expect from each day and you don’t have to put much energy into deciding what to do, making healthy decisions, and so on. Having structure in your days minimizes boredom and restlessness and it fosters conscientiousness. This self-awareness is a personality trait that helps protect us against substance use.

It can be rather jarring to go from a highly structured environment like treatment to one where there is essentially no structure at all. Usually, a month is not long enough to make your treatment routine automatic, but it is a pretty good start. It’s a good idea to try to keep to that regular schedule as much as possible after you leave.

Support

When you’re in treatment, pretty much everyone around you is invested in your recovery. The staff is paid to help you get sober and stay sober. Beyond that, most people choose that work because helping people with substance use issues means something to them. Most of the other people in treatment want to stay sober and many of them will support your efforts too.

It’s very different after you leave. Most people will have no idea you are recovering from addiction and some will actively make it harder for you to stay sober. There is also a lot more stress in regular life, which you were mostly shielded from during treatment. One of the first things you’ll have to do after leaving treatment is to create a sober support system as quickly as possible. Social support is one of the most important factors in a strong recovery.

Applying Recovery Skills

There’s often a big difference between theory and practice. During treatment, you’ll learn a lot of skills. You’ll learn how to manage your emotions, cope with stress, and to interact more effectively with others. You will even be able to practice these skills to some extent.

While this is great preparation, life often surprises us with new problems. It’s always important to have a plan but it’s also important to realize that no plan survives first contact with the enemy. We face new challenges all the time and having someone to help you apply your new recovery skills to real-life situations can make a big difference.

What Is Transitional Care?

Having seen some of the issues that make transitioning back to normal life after treatment so difficult for many people, what can be done about it? There are many different modes of follow-up care but they mainly fall into the three categories below.

Creating Social Support

The lowest level of follow-up care involves helping clients create some degree of social support. For example, many programs help clients get situated in external 12-Step programs so they will have an established meeting when they leave. Some programs offer alumni services that connect program graduates to alumni in their area. Some programs offer counseling services or virtual group sessions for a period following the formal program. These are not only helpful for clients but they often provide useful feedback for treatment programs.

Step-Down Care

Another common strategy is step-down care. For example, if you’ve just completed a period of inpatient treatment, you might continue on in an intensive outpatient program. This continues much of the intensive support and therapy and provides a bit of structure while giving you more freedom to live at home and work or go to school. Even if you don’t enroll in a formal program following treatment, you should find a good therapist and go to appointments at least once a week. For many people, daily 12-Step meetings help them stay on track during the first few months following treatment. The basic idea is that whatever level of care you’ve recently completed, you move down to a slightly less intensive form of treatment rather than heading straight back to normal life.

Sober Living Environment

Finally, you might consider a sober living environment to help you transition back to normal life. These are typically houses where only sober people live. Structure is a condition of living there and you can usually enjoy some support from your housemates. Usually, there is a curfew, and residents are required to do some chores, attend 12-Step meetings, and work or at least look for work.

Intensive treatment is a great start to recovery, but it’s important to keep in mind that addiction is a chronic condition that will require management for years, and possibly for life. You typically have to make a lot of changes during treatment and making these part of your normal life will take a bit of time, practice, and social support. At The Foundry, we know that the transitional period after treatment is a difficult time for people. That’s why we do everything we can to smooth that transition and make it successful. To learn more about our transitional care and our treatment programs in general, call us at 1 (844) 955-1066 or explore our website.

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Recovery from addiction is complicated. You have to learn new coping skills, make new friends, make lifestyle changes, and other big changes in a relatively short period of time. There are plenty of chances to make mistakes, especially early on. The good news is that these mistakes don’t have to derail your recovery. You can avoid many of them, if you know to watch out for them. If you do make mistakes, you can usually get back on track if you catch them early enough. The following are some of the more common mistakes people make in addiction recovery.

Thinking You Can Do It Alone

Perhaps the hardest step is admitting you have a problem, but it’s also hard to ask for help. Many people admit they have a problem with drugs or alcohol, but they want to deal with it on their own. This is usually a bad idea. The thinking that got you into addiction is unlikely to get you out. At the very least, you would benefit from social support like what you would find at 12-Step or other mutual-aid meetings. Additionally, many people need much more support and guidance, such as from a therapist or an addiction treatment program.

Not Treating Mental Health Issues

When most people decide to get help for a substance use issue, the first thing they think of is going to a 12-Step meeting. This is a great first step, and groups like AA and NA have helped millions of people get sober over the decades. However, it’s also important to be aware that most people with substance use disorders also have co-occurring mental health issues such as major depression, anxiety disorders, personality disorders, PTSD, and others. If you try to get sober without addressing these issues, it’s going to be much, much harder.

Expecting Too Much Too Soon

Recovery from addiction is possible — and even likely, with the right help — and life will certainly get better when you’re sober, but it won’t happen all at once. It takes time to form new habits and get used to different ways of thinking. It also takes time for your brain chemistry and body to adapt to life without drugs and alcohol. The early months are typically challenging, and often uncomfortable. If you expect life to turn around right away, you’ll likely be disappointed. You should probably expect to notice a difference by the end of the first year of sobriety, and then again at five years. In the meantime, you just have to commit to the process.

Comparing Your Progress to Others

It’s normal to want to know how your recovery is progressing, but comparing your progress to others is counterproductive. First and foremost, these comparisons are never accurate. Everyone in recovery is facing different challenges and you only know what others allow you to know. Also, recovery is a cooperative effort. Everyone benefits when they support each other, but making comparisons turns it into a competition. It’s hard to celebrate other people’s successes when you feel like they come at your expense. There’s plenty of sobriety to go around. Finally, something about the act of comparison itself makes you less happy. It’s far better to judge your progress based on your own goals and values, as well as whether you did better today than yesterday.

Dating Too Soon

Most experts typically recommend that you have a solid year of recovery before you think about dating again. This can be challenging, since substance use issues typically first appear in early adulthood, when people are dating most actively. However, there are good reasons to hold off. First, it distracts from recovery. Dating can be stressful and time consuming, and if you meet someone you like, you are likely to prioritize that person over recovery. That may be fine as long as things are going well, but it can be a huge liability if the relationship starts having problems. What’s more, people often fall back into unhealthy relationship patterns if they start dating again too soon. A year seems like a long time, but it’s really not.

Thinking You’re Cured

It’s easy to get complacent after a while if recovery seems to be going well. You might start to cut corners like skipping meetings or neglecting other parts of your recovery plan. You might even start to think it would be ok to have a drink every once in a while. This is much like when people stop taking their medication for a mental health issue because they feel good. You feel good because you’re taking care of yourself, so it’s important to keep doing what you’re doing. Addiction is a chronic condition, and you’ve got to stick with your recovery plan.

Drinking

If you’re recovering from alcohol use disorder, drinking is an obvious blunder, but many people in recovery don’t see alcohol as a serious problem. They may have issues with cocaine or opioids and see alcohol as more or less incidental. However, alcohol is often a powerful trigger, since most people combine drugs and alcohol. Not only that, alcohol impairs your judgment and self-control, making you more vulnerable to relapse. If you’re recovering from a drug use disorder, it’s important to stay away from alcohol, too.

Hanging Out With the Same People

We are all more vulnerable to peer pressure than we like to think. Even if your friends who drink and use drugs don’t pressure you to use, just being in that environment can trigger cravings and make it easier to relapse. People often struggle with loneliness early in recovery, which is why they hang out with old friends when they know they shouldn’t. The important thing is to create a sober network as soon as possible. Typically, attending regular 12-Step meetings is a good place to start.

Thinking Recovery Ends With Treatment

Finally, a lot of people assume that they can go into a treatment program, have their addiction problem fixed, and not have to worry about it too much after that. In reality, addiction is a chronic condition, and it takes about a year for your relapse risk to fall to 50 percent, on average. It’s especially important that you make a smooth transition from treatment back to normal life, perhaps by stepping down to an intensive outpatient program after you finish inpatient treatment, or by spending some time in a sober living environment. A strong recovery is really about changing your approach to life and not just about abstaining from drugs and alcohol.

Recovery from addiction is hard and everyone makes mistakes. The good news is that mistakes, even serious mistakes and relapses, don’t have to be final. You can learn from your mistakes and try again. At The Foundry, we use a variety of modalities to help our clients address co-occurring issues and make lasting change. For more information about our treatment programs, call us today at 1-844-955-1066 or explore our website.

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Most people vastly overestimate the role of willpower in addiction recovery. They assume that staying sober is just a matter of gritting your teeth and pushing through. In reality, addiction is typically caused by a combination of factors including genes, childhood environment, trauma, and mental health issues. The root causes of addiction have to be addressed for recovery to succeed. Saying willpower is all you need to recover from addiction is like saying willpower is all you need to recover from diabetes.

However, willpower does play a role. You need a bit of willpower to use your cognitive therapy skills, go to meetings when you really don’t feel like it, and do the other things in your recovery plan. While treatment and a recovery plan are what really help you recover, willpower can help you stay engaged. The following are some tips to give you a bit of extra willpower when you need it.

Exercise your willpower muscle.

For a while, there was an idea going around that willpower is a finite resource that you have to conserve throughout your day. While this is true in the short term — just as you might be tired after climbing a few flights of stairs — in the long term, the more you use your willpower, the stronger it gets. Just like how taking the stairs will get you into better physical shape in the long run, working your willpower muscle will increase your self-control.

For example, one study asked smokers to engage in activities that required some degree of willpower — either refraining from eating sweets or squeezing a hand gripper — for two weeks, while a control group was assigned tasks that didn’t require willpower. It turned out that the group that had performed tasks requiring willpower were more successful at quitting smoking.

You can easily apply this principle to your own life by making it a point to do small, slightly irritating tasks. You might give up sweets, like in the smoking study. Alternatively, you might make it a point to improve your posture or brush your teeth with your non-dominant hand. The point is to practice doing things that are slightly uncomfortable and that you would rather not do. Be sure to give yourself a bit of rest between tasks that require willpower, so you have time to recover.

Clean your house.

Cleaning your house is surprisingly good for boosting willpower. First, it’s an excellent way to strengthen your willpower muscle, since no one ever really feels like taking out the trash or washing the dishes. Keeping a clean house provides many small and useful ways to build your willpower.

However, a cleaner environment also appears to boost your willpower even if you weren’t the one to clean it. One study² put some participants in an orderly environment and others in a messy environment, then asked them to make various choices. The participants who were in a more orderly environment were more likely to choose healthy snacks and donate money. Having a clean house might give you the extra bit of willpower you need to exercise or eat a bit healthier.

Get in touch with your values.

Nietzsche famously said that whoever has a why can endure any how. One of the biggest challenges to our willpower is when we face a choice that appears not to have any stakes. For example, you know that one cookie won’t really make a difference in the scheme of things, and since it doesn’t matter, you might as well eat it. Skipping one 12-Step meeting is probably not going to sink your recovery. However, these things add up. That’s why it’s important to identify your most important values and connect your daily activities to those values. So, for example, a lot of people decide to get sober for the sake of their families. If that has been part of your motivation, as well, keeping “family” in mind can help you overcome whatever resistance you’re feeling when you’re trying to decide whether or not to attend your 12-Step meeting today.

Use your willpower where it will do the most good.

In addition to strengthening your willpower through exercise and other things that can give it a boost, be sure you’re using your willpower to your best advantage. For example, it’s much easier to use your willpower to take a different route to work every day than it is to pass by the bar and not stop. It’s easier to go past the bar than it is to go in but not order a drink, and so on. Use some foresight and strategy so you can avoid the need for herculean displays of willpower.

Create healthy habits.

Often, what looks like willpower is just a matter of good habits. Most of our behavior is habitual to some degree, so use that to your advantage. When creating a new habit, it’s important to link it to an existing habit, start small, and only create one new habit at a time. So, for example, if you want to start exercising regularly, start by tying it to something you already do every day, like waking up or coming home from work. Say you come home from work, change into your exercise clothes, and walk for five minutes. After a month or two, this will become automatic and you won’t have to use any willpower to get your daily exercise.

Spend time with the right people.

You can only expect to do so much on your own. Your motivation and willpower are always stronger at some times and weaker at others. Having the right people around you can get you through rough spots by keeping you focused on the right things and holding you accountable. In the context of recovery, for example, the camaraderie of your 12-Step group can help keep you engaged even when you have other things on your mind. It’s essentially a way of outsourcing your willpower to get you through tough times.

No one recovering from addiction should be relying entirely on willpower, but it certainly can help you stick to your recovery plan. Your beliefs about willpower matter too; if you believe your willpower will run out, then you won’t have as much. Otherwise, it’s important to build your willpower in small ways, remember why you’re exercising your willpower to begin with, create healthy habits, and find supportive people. At The Foundry, we know that addiction is complex and that overcoming it is about creating a healthier, more fulfilling life. To learn more about our treatment options, explore our website or call us today at 1-844-955-1066.

If you have a loved one with a substance use issue, it can be hard to understand why they won’t get help. It may be obvious to everyone that their drinking and drug use is having a negative effect on their lives and the lives of everyone around them, but they still refuse to do anything about it. If you care about someone, it’s important to encourage them in a supportive, nonjudgmental way to get help for addiction. To that end, it helps to understand some of the most common reasons people give for not seeking help, as identified by the National Survey on Drug Use and Health.

Most Don’t Believe They Have a Problem

Of all the people with substance use issues of various degrees, relatively few seek help and even fewer get the help they need. Of the people who never get help, more than 95 percent just don’t believe they have a problem. Why they believe that is a whole other issue. Many could be in denial. It’s hard to come to grips with the idea that you’ve lost control of your substance use and that it's a problem that you can’t solve on your own. Rationalization is also a defense mechanism that protects addictive behavior.

The remaining five percent of people know that drugs and alcohol have become a problem but they either haven’t sought help or they have sought help but were unable to get it for some reason. The remaining obstacles apply to both groups, although not necessarily in the same order.

Many Just Aren’t Ready to Quit

Of people who know they have a problem but don’t get help, the bigger group is the one comprising people who know they have a problem but haven't sought treatment. This can be incredibly frustrating for loved ones because it seems so obvious that if drugs and alcohol are a problem, you should seek help to quit. However, it’s crucial to understand your loved one’s ambivalence. If they know their substance use is hurting them but they keep doing it anyway, there is probably a reason. Often, people with substance use issues are self-medicating for trauma or mental health issues. They feel like getting sober would deprive them of their only coping mechanism. Whatever their reasons, it’s important to listen and try to understand.

Cost Is Often an obstacle

We tend to think that addiction treatment is only for the rich and famous. We hear about celebrities doing long stints in rehab and assume it’s not for regular people. However, treatment is more affordable than most people realize. First, there is a continuum of care, ranging from outpatient services to extended inpatient treatment and most people can afford some level of professional care. Even if it’s not the level of care you think you need, it’s important to know that any amount of work put towards recovery is worth it in the end. If you can only afford to go to 12-Step meetings, then do that and supplement with therapy if necessary. Many therapists work on a sliding scale for people who need it.

Second, there are more ways to pay for treatment than there have ever been. Most insurance will pay for at least some of treatment and quality treatment centers typically accept several forms of insurance. Recent changes in the law also allow federal money, such as from Medicare and Medicaid to be used for more addiction treatment options. Before you assume you can’t afford treatment, call some programs you like and see if they’ll work with you.

Many Are Afraid It Will Affect Their Jobs

There are several ways that treatment might affect your job. The most obvious is that people are afraid they’ll get fired for taking a month or more off of work to get treatment. According to the Family Medical Leave Act, your employer can’t fire you for taking up to 12 weeks off for addiction treatment. That doesn’t protect you from violations such as drinking or using drugs on the job, but it does guarantee time off for treatment.

Many people can’t afford to take time off work, even if they can afford treatment. In that case, it’s important to be aware that most treatment options don’t actually require you to miss work. An intensive outpatient program, for example, allows you to live at home and work while still receiving a high level of care.

The Stigma of Addiction Is Real

Many people are just afraid of being stigmatized as an “addict.” They don’t want their friends, neighbors, or coworkers to know they have a problem. Unfortunately, addiction is a progressive disease and at some point they will likely find out due to circumstances beyond your control. Declining work performance might lead you to lose your job, for example, or you might get a DUI. It’s better to address the problem on your own terms. Keep in mind that addiction treatment programs have to follow the same strict privacy rules as hospitals and doctors offices, so there’s no reason anyone needs to know you’re getting treatment.

It’s Hard to Know Where to Get Treatment

These days, it feels like we’re constantly inundated with ads for addiction treatment. There are more than 14,000 addiction treatment facilities in the US and it can be hard to choose. Many of these facilities are mediocre and some are really bad. If you want your loved one to get help, you’re probably going to have to do most of the research to find them a good program. Look for accreditation, qualified staff, and evidence-based treatment methods. Good programs will want a lot of information about potential clients to know whether they are a good fit.

Some Want to Handle It on Their Own

Finally, some people don’t seek help because they think they can handle the problem on their own. This is another form of denial, since addiction is typically characterized by trying to quit but being unable to. When someone insists on handling it on their own, they are either stalling or they are slightly delusional about the amount of control they have over their situation. As they often say in AA, your best thinking is what got you here. If you want to get sober, you will have to tolerate some level of discomfort and loss of control in the short term.

There are many reasons people don’t seek help for addiction; these are just some of the more common ones. When encouraging a loved one to seek help, it’s important to listen without judgment and try to understand what substance use does for them, what’s stopping them from getting help, and what might motivate them to get sober. At The Foundry, we know that every client is different and that individualized care is essential to long-term success. To learn more about our treatment programs, call us at 1 (844) 955-1066 or explore our website.

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In recent decades, meditation — especially mindfulness meditation — has gone from a sort of fringe practice to the mainstream. Workers practice mindfulness to boost their productivity and reduce stress, and mental health professionals regularly incorporate it into their treatment methodologies. Mindfulness is an integral part of dialectical behavioral therapy, or DBT, a method of therapy used to treat tough conditions like borderline personality disorder, eating disorders, and suicidal depression. Mindfulness can help people cope with physical pain and emotional distress. It can give them insight into their thinking and behavior. While mindfulness is frequently in the media, there are many persistent misconceptions about it. This is partly due to conflicting information and partly due to people conflating mindfulness with other forms of meditation. Here are some popular misconceptions about mindfulness.

“Mindfulness means having no thoughts.”

Perhaps the biggest misconception about mindfulness and meditation in general is that the goal is to empty your mind entirely. This may even sound pretty appealing. If you struggle with any mental health issue, you may feel like your thoughts are constantly attacking you and you would welcome even a temporary break from your own mental chatter. Unfortunately, mindfulness doesn’t work that way. For one thing, stopping your thoughts is nearly impossible. Thinking is what your brain does.

For another thing, flipping the “off” switch is not necessarily the best way to deal with painful thoughts and emotions. On the contrary, sometimes the best thing you can do for yourself is to become more aware of your thoughts and emotions. This way, you can better distinguish between challenging emotions and you have more insight into how thoughts and emotions are connected. Our most challenging emotions are often caused by irrational thoughts. Seeing your mental life more clearly is a big asset in therapy.

Finally, while mindfulness meditation doesn’t stop your thoughts, it does change your relationship to your thoughts. We tend to take our own thoughts far too seriously. In reality, thoughts are sort of like guesses about the world. Instead of reacting to them as if they are all true, we should ask whether they are true. Mindfulness helps you take a more realistic view of your own thoughts.

“Mindfulness means blissing out.”

While there are forms of meditation that are intended to help you cultivate certain states of mind — including bliss — mindfulness is not one of them. The problem with blissing out is that at some point, you have to come back. In that way, you would be substituting the escapism of drugs and alcohol with the escapism of mediation. Mindfulness is rather about cultivating awareness and acceptance. Research shows that people who are more accepting of their negative emotions are less likely to suffer difficulties like depression as a result of emotional stress.  

“Mindfulness makes you passive.”

One criticism of mindfulness you often hear is that it makes you passive. Since the whole point is to let go of attachments, be less judgmental of yourself and others, and be more accepting of situations beyond your control, it’s easy to make the mistake of thinking that you might become inert or willing to accept bad things that you might be able to change.

However, that’s not quite how mindfulness works. There’s a difference, for example, between being judgmental and having judgment. The former is a sort of ego-reinforcing exercise and the latter is a form of discernment. Often, our behavior and emotional reactions result from years of habit and conditioning and we aren’t even aware of it. This is perhaps nowhere more obvious than in addiction. Mindfulness allows you to distinguish between what you really want for yourself and others instead of allowing yourself to keep going on autopilot, which is really far more passive.

“Mindfulness is just a way to relax.”

If you look at a group of people practicing mindfulness meditation, it probably seems very peaceful. They’re all sitting there quietly, relaxed, perhaps with their eyes closed. Indeed, mindfulness meditation can be quite relaxing and practice even begins with some deliberate relaxation. Even if mindfulness meditation were just a way of relaxing for 30 minutes a day, you would probably still get a lot of benefit from it.

However, there is far more to it than that. As discussed above, mindfulness is more about becoming aware and accepting whatever is going on in your mind. This is quite often the opposite of relaxing and can be quite intense. When your defenses are relaxed, troubling thoughts, emotions, and memories might come up, in which case, the last thing you are thinking about is relaxing. This is a space where you can experience these things and learn not to be afraid of them. This is also why it’s typically a good idea to learn mindfulness meditation under the guidance of a trained instructor or therapist, who can help you out when troubling emotions and memories arise.

Mindfulness is just something to do when you feel like it.

Finally, a lot of people seem to have the idea that mindfulness meditation is something you do intermittently as needed, the way you might take the occasional mental health day off work or bathe your dog. To get the most out of mindfulness meditation, you need to practice every day, even if it’s just for a few minutes. Our brains are highly adaptable, but they only change through persistent effort. Occasional meditation might be a nice thing to do on a hike or after a stressful week, but it won’t change your relation to your thoughts. The real value of mindfulness is being more aware and less reactive, and that takes consistent effort, especially on the days when you don’t feel like it.

Mindfulness is everywhere these days, but it is often mischaracterized and therefore generally misunderstood by the public. Mindfulness isn’t thoughtless, blissing out, or passivity. Nor is it a panacea for everything wrong in your life. It can help you become more aware of what’s going on around you and inside your own head, making it great for addiction recovery because it can improve your relationships and make you more aware of the connections between your thoughts, feelings, and behaviors. At The Foundry, mindfulness is one of several modalities we use to help our clients break their dependence on drugs and alcohol. To learn more about our program, call us today at 1-844-955-1066 or explore our website.

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It’s hard when you have a loved one who is struggling with a substance use disorder. Not only are you constantly worried about their health and welfare, but their substance use and resulting behavior probably affect you directly in various ways. They may get belligerent, ask to borrow money, keep strange hours, bring around suspicious people, and disrupt your life in countless other ways. You want to help them but they may not be ready for help yet. The situation is a source of chronic stress as you try to deal with your own conflicting motivations. If you have a loved one with a substance use disorder, the following are some ways to take care of yourself.

Know That It’s Not Your Fault

First of all, know that whatever struggles your loved one is dealing with, it’s not your fault. Addiction is complex, typically involving genetic factors, mental health issues, childhood environment, or trauma. Sometimes these things combine in just the wrong way and most of the relevant factors are beyond anyone’s control.

Maintain Healthy Boundaries

Maintaining healthy boundaries is good for both of you. Healthy boundaries mean you expect your loved one to respect your values and autonomy and you respect theirs. Healthy boundaries are also a safety issue. If your loved one is going to live with you, they need to respect certain rules, like not bringing drugs or alcohol into the house, not bringing people over, and so on. They also need to respect you and your property by not trying to manipulate you, lie to you, or steal from you.

Boundaries are a way of protecting yourself and a way of not enabling their addictive behavior. Maintaining healthy boundaries may also be a way of improving the situation. Dysfunctional family dynamics, including poor communication and weak or nonexistent boundaries, often contribute to addiction.

Stay Healthy

Dealing with a loved one’s addiction can wear you down and take a toll on your health. Chronic stress produces hormones like cortisol and adrenaline that weaken your immune system and make you more vulnerable to various health issues over time.

To reduce stress and maintain health, three things are most important: sleep, diet, and exercise. Try to get at least eight hours of sleep every night. Even a modest sleep deficit can lead to increased anxiety, poor concentration and memory, poor planning, and lack of self-control. Over a longer period, a sleep deficit increases your risk of major depression and anxiety disorders.

Diet is the next important aspect of staying healthy. There are now many studies connecting a good diet with better mental health. One meta-analysis with data from more than 45,000 participants found that a healthy diet significantly reduces your risk of depression. Healthy diets in the various studies typically included mostly whole foods such as fruits, vegetables, and whole grains, with very little processed grain, meat, or sugar.

Exercise is the third leg of the stool. It improves your physical health, especially your cardiovascular health, and helps you maintain a healthy body weight. Perhaps more importantly, it helps improve your mental health, particularly by making you less reactive to stress. All you really need is to walk 30 minutes a day to notice improvements.

Find Ways to Relax

Some people have trouble relaxing because they feel like it’s just doing nothing. However, relaxation helps you reduce stress and recover from the stress of the day. Find something that works for you whether it’s meditating, listening to music, reading, or taking a hot bath or shower. Schedule some time to relax every day.

Talk to a Therapist

Having a loved one with a substance use disorder is a difficult situation to deal with. You may have trouble dealing with guilt or setting boundaries. You may have trouble coping with the associated stress or communicating effectively. A therapist can help you with all of these issues. As noted above, family dynamics often drive addiction and it’s possible that by improving your communication skills, learning to set and respect boundaries, and resolving your own issues, that you might have a positive effect on your loved one.

Seek Social Support

Finally, seek social support. One of the hardest things is feeling like you are dealing with this situation on your own. People with substance use issues will sometimes deliberately try to isolate you as a means of control. Connect with others who are facing the same challenges. Consider attending Al-Anon or Nar-Anon meetings in your area. You can talk to people who have been through the same thing and understand. Having that sense of connection makes you feel less stressed and more confident about dealing with the challenges related to your loved one’s addiction.

Having a loved one with a substance use disorder is always a difficult situation. It’s hard to know to help without enabling. Many people feel personally responsible for their loved ones’ addiction and recovery and the ongoing stress can have a serious effect on your health. While it’s great to want to help your loved one and encourage them to get help, remember that ultimately, they have to make their own decisions and that you can’t help them if you are sick and depressed. At The Foundry, we know that family is one of the most important elements of a strong recovery and we want you to play an integral role in your loved one’s treatment. To learn more, call us at 1 (844) 955-1066 or explore our website.

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