What Is the Suicide Hotline?

The National Suicide Prevention Lifeline is a designated crisis resource for people in the United States. The hotline offers free, confidential support for those in crisis 24 hours per day, seven days a week. Trained volunteers and staff also provide resources to people in distress, loved ones, or professionals. When someone calls the lifeline, they are connected to their local crisis center to ensure they receive resources relevant to their geographic location. This service has been a staple in mental health care for many years and, to date, has fielded over 20 million calls.

The 988 Suicide and Crisis Lifeline

The change from a 10-digit 800 number to 988 came about through advocacy and a fight for access to services. Children and adults alike can recite the nationwide emergency number, 911, without a second thought. This ensures people get the medical and physical help they need quickly. Now, mental health crisis care hopes to provide the same immediate support. 

In addition to dialing 988, the Suicide and Crisis Lifeline also allows for conversations by texting the same number.

988 and Substance Use Disorders

Despite being known as the Suicide Hotline, the Suicide and Crisis Lifeline isn’t limited to immediate crises. The counselors who field these calls are trained in suicide prevention as well as mental health and substance use disorder support. For people who struggle with an addiction, this support could be:

• Relapse prevention
• Accountability conversations
• Connection to resources
• Emotional distress related to relapse

While these counselors are capable of managing difficult situations, this lifeline is not a replacement for emergency services. If there is any immediate danger to a person’s life, they should call 911. 

Addiction Treatment at Lakeside-Milam Recovery Centers

Crisis lines and services provide immediate support for people struggling with mental health or substance use disorders. However, they are limited in the services they can provide. 

If you’re struggling with an addiction, our residential treatment program at Lakeside-Milam Recovery Centers can provide the intensive care you need. Our treatment model emphasizes your unique experiences by taking the time to get to know you personally and planning care around this. Our center provides a space where you can fully focus on recovery, without the distractions of day-to-day life. 

If you’re ready to take the next step in your recovery, contact our admissions team today.

The post Call 988 for the Mental Health Crisis Hotline appeared first on Lakeside-Milam Seattle.

What is Bipolar Disorder?

A person with bipolar disorder experiences dramatic shifts in their mood, energy level, and thought processes. This mental illness is divided into three categories: Bipolar I Disorder, Bipolar II Disorder, and Cyclothymic Disorder. Each of these conditions has similar symptoms, but they differ in how long each episode of depression or mania lasts. Generally, signs of bipolar disorder include:

• Depression: Periods of intense sadness, low mood or energy, hopelessness, lack of motivation, little interest in activities, and difficulty concentrating.
• Mania: Periods of irritability, high energy, insomnia, racing thoughts, risk-taking behavior, and loss of appetite.

The duration of each episode can vary from a few days to several weeks. To diagnose bipolar disorder, providers look for a pattern of symptoms over time. This helps to eliminate other possible explanations, like depressive disorders. It also ensures accurate treatment for the person’s mental health condition.

Bipolar and Substance Use Disorders

According to a research analysis published in the Journal of Affective Disorders, bipolar disorder and substance use disorders commonly co-occur. In fact, 42% of those with this mental health condition also struggled with alcohol use disorder, and 17% misused illicit drugs. There are two leading theories as to why this happens.

The first is that those with bipolar disorder use substances as an attempt to self-medicate. Managing symptoms requires professional support, and those who try to do this alone are more likely to turn to unhealthy coping strategies like drugs or alcohol. 

The second theory is that these disorders affect similar brain functions, like impulse control, motivation, and reward systems. Both bipolar disorder and substance use disorders impact a person’s impulse control, making them more likely to develop one or both of these conditions. 

How is Bipolar Treated?

Effective treatment for co-occurring bipolar and substance use disorders requires an integrative approach. Often, this process includes a combination of medication, individual therapy, group therapy, and psychoeducation. 

Evidence-based therapeutic interventions, like cognitive-behavioral therapy, help those with a dual diagnosis learn to manage their symptoms and behaviors while addressing underlying issues. 

It is recommended that those with severe bipolar disorder seek stabilization at an accredited mental health facility before pursuing treatment for co-occurring substance use disorders.

Dual-Capable Treatment Programming

Lakeside-Milam is considered a dual-capable facility. We help those who have achieved stabilization for conditions like bipolar disorder to find sobriety. 

Our treatment programs are staffed by experienced, compassionate team members who are experts in the resolution of alcohol use disorder and drug addiction. 

Whether you need the consistency of a residential program or would benefit from outpatient therapy, we are here for you. Contact us today to learn more. 

The post Most Effective Treatment for Bipolar Disorder appeared first on Lakeside-Milam Seattle.

Black and White Thinking Explained

The American Psychological Association has a more technical name for this pattern of thought: dichotomous thinking. Professionals also call it polarized thinking. It is considered to be one of the most common cognitive distortions: negatively biased, inaccurate ways of processing the things that happen around us.

People who think this way see the world in extremes. These snap judgements shape their opinions of themselves, others, and everything else. Examples include:

• “I’m the best at public speaking. I don’t need to prepare for this presentation.”
• “Nothing will ever work out for me. I’ll always fall short.”
• “I’d mess that up. There’s no point in trying.”

What makes black and white thinking such a bad thing? The main danger of this thought pattern is its elimination of nuance. Put simply, most life events fall somewhere between good and bad – they’re in that gray area that black-and-white thinkers ignore. When you see things as completely good or totally evil, you miss out on reality. This impacts your mental health, your ability to make decisions, and your relationships.

In Changes That Heal, authors Henry Cloud and John Townsend explain that everything is both good and bad. They assert that our tendency to separate from the bad results in an inability to tolerate the natural ebb and flow of life. Put simply, swinging back and forth between “things are all good” to “things are all bad” keeps us from having a consistent relationship with ourselves, others, and the world at large.

Here are a few more negative outcomes that black and white thinking can create.

• Black-and-white thinkers are rarely content. They expect perfection and quickly change their minds: a recipe for restlessness.
• Mental health problems often occur when one takes everything to the extreme. The constant ups and downs of this cognitive distortion can run a person ragged.
• Important relationships may be challenged by one’s constant pursuit of perfection and ever-moving goalposts. It’s difficult to be your spouse’s hero and nemesis all in one day.
• Trouble at work may be another natural problem created by black and white thinking. Employees who refuse to compromise on business decisions, insist that others’ ideas are terrible, and vacillate between elation and despondence are difficult to work with.

Why do we think in extremes? The jury is out. Most researchers believe that this cognitive distortion emerges in response to trauma in childhood or adulthood. We also know that it is associated with bipolar disorder, borderline personality disorder, anxiety, depression, and other mental illnesses. This all-or-nothing coping strategy seeks to protect the thinker from future danger or rationalize their decisions. Regardless of why black and white thinking begins, its consequences are dire. Fortunately, people with this predisposition can change their minds for good.

Recognizing Black and White Thinking

The first step to addressing this harmful habit is learning to recognize it. Once you begin to identify these thoughts, you can change them for the better. As you go through the day, be mindful of specific words entering your mind. “Always” and “never” are two telltale signs of black and white thinking. Other keywords include “perfect,” “ruined,” “impossible,” and “disaster” – however, any emotionally charged words may be evidence of an unhealthy mindset.

There are also mental behaviors that you should keep tabs on. For example, mentally shifting a friend or family member from being a “good” person to being the worst is a sign of polarized thinking. Writing yourself off before even attempting a task – “I’m terrible at running, why bother?” – is another symptom. Finally, be wary of labeling certain foods and eating habits as good or bad. Research has identified a relationship between black and white thinking and disordered eating.

Changing Your Mind

Once you know the hallmarks of this cognitive distortion, you’re ready to make a change. Here are a few easy ways to deal with black and white thinking.

Check the Facts

It’s easy to get swept up in an all-or-nothing vision of the future – “If I don’t get into this graduate program, my career is over before it’s even started!” When these anxious thoughts take hold, write out the facts of the situation. There are plenty of things that may happen even if your worst-case scenario becomes reality. You may find a better job, make industry connections, or join a comparable program. You may make the waitlist and be accepted after the fact. These “gray area” nuances can help to keep you sane when you’re feeling overwhelmed.

Don’t Tie Your Worth to Your Actions

If your self-image is tied up in your performance at work or school, you’re unlikely to feel confident and self-assured. Instead, you’ll always be stressed and on edge. Instead of dealing with the cognitive dissonance caused by a failed test, remember that your worth is separate from the things that you do.

Check in With Loved Ones

If you’re mired in a relationship conflict, the best thing to do is to speak with the other person. Instead of filling in the blanks for them, ask them how they’re feeling and what they’re thinking. They may not be mad at you at all, or they may have a perspective that’s completely different from what you had imagined. Ask several questions to better understand their point of view. With more information, you can make better decisions about how to proceed.

Talk to a Professional

Finally, the best way to overcome negative thoughts is through clinical intervention. A qualified psychotherapist can help you to identify, negate, and replace your polarized thoughts. At Lakeside-Milam, we offer the primary mental health care you need to find peace of mind.

To learn more about our addiction treatment and mental health services, contact our admissions team.

The post How to Deal with Black and White Thinking appeared first on Lakeside-Milam Seattle.

Symptoms of a Panic Attack

Panic attacks often occur out of the blue, which means they may surprise you while you’re out in public. Many people worry that they will begin to have such an episode while driving or in an important meeting. Signs that a panic attack is beginning include:

• Pounding heart
• Shakiness and trembling
• Feeling of pressure or pain in your chest
• A feeling of intense anxiety – like danger is imminent
• Loss of control (or feeling like you have lost it)
• Becoming lightheaded or faint
• Feeling detached from reality
• Sweating, hot flashes, and chills
• Hyperventilation, shortness of breath

These experiences are tied to the body’s fight-or-flight response. Your body is priming itself in response to a perceived threat – even if nothing is really wrong. Over time, this can become something of a cycle itself. If you experience panic attacks often, the very idea of having one may be enough to trigger an attack itself. This results in a condition known as panic disorder. Those who endure recurring panic attacks should seek psychological help.

Finding Help for Panic Attacks

While these attacks are not physically dangerous, they can be emotionally devastating. They may also result in unintended consequences, such as reduced ability to function, new phobias, or strained relationships. Once panic attacks begin to interfere with your daily life, it is recommended that you look into treatment programs. One-on-one services like psychotherapy can provide a good foundation for recovery. Additionally, you may benefit from group therapy sessions designed for people with anxiety.

How to Stop a Panic Attack

There are several ways that you can avoid letting anxiety escalate into a full-blown panic attack.

Intense Exercise

Physical activity releases feel-good endorphins that improve your mood. Additionally, exercise can provide a cathartic outlet for your anxiety, stopping it in its tracks.

Peer Support

Isolation makes anxiety worse. Turning to someone you trust can help you to explore your feelings, find solutions, and benefit from the support of a loved one. You can also begin participating in support groups for those suffering from severe anxiety.

Relaxation Techniques

There are countless exercises you can learn that will cue your body to relax. Deep breathing, progressive muscle relaxation, grounding techniques, and distracting actions may be the tools you need to divert a panic attack.

Taking Care of Yourself

Finally, self-care is the key to mental stability. Lack of sleep or nutrients can predispose you to have a panic attack. Additionally, substances like caffeine, nicotine, and alcohol should be avoided. The addictive potential of these psychoactives, combined with their effects on the central nervous system, means that anxiety can be worsened due to their consumption.

Anxiety Treatment in Washington State

The Lakeside-Milam team understands how disorienting and concerning panic attacks can be. That’s why we have developed treatment protocols specifically for those with severe anxiety. Even if you believe panic attacks to be a fact of life, treatment can improve your symptoms. Contact our admissions team to learn more about our outpatient anxiety programming in Seattle and beyond.

The post How to Stop a Panic Attack appeared first on Lakeside-Milam Seattle.

This psychological term refers to the human desire for our actions to sync up with our beliefs. When we’re in the middle of active addiction, however, it can be hard to live out our values. Today on the blog, we’d like to talk about cognitive dissonance, how you can overcome it, and how recovery can bring you peace.

Understanding Cognitive Dissonance

Whether you know it or not, you’ve experienced cognitive dissonance at some point in your life. If you’re addicted to drugs or alcohol, you may deal with it more often. Examples of dissonance-related feelings include:

• Trying to justify (rationalize) choices you’ve made or things you’ve done
• Feeling deep shame about your decisions or actions
• Caving into peer pressure, even if it went against your values
• Experiencing lingering regret or guilt about something you did in the past
• Ignoring your gut feeling before doing something you know is wrong
• Trying to hide the truth from others, especially those closest to you

These symptoms begin when your way of living conflicts with your principles. Ultimately, the result of cognitive dissonance is anxiety, depression, and a tarnished self-image. This is worsened if the belief is deeply held, or if the action is particularly harmful. The uneasiness and embarrassment caused by going against your principles may not wear off on its own. People react to this discomfort in different ways.

Reactions to Cognitive Dissonance

As you can see, the core of cognitive dissonance is inner turmoil. It happens when your actions don’t match your intentions, beliefs, or core values – the things that make you you. There are two unhealthy ways that people tend to deal with the pain caused by dissonance.

Some people rationalize their behaviors to make them seem okay. “It’s not that bad; Walmart doesn’t care if one six pack goes missing,” someone who has stolen may say to themselves. “I’m not bad for taking this.” This is an attempt to stop feeling bad about stealing: an action which goes against their beliefs. People who choose to rationalize may blame others, point to outside factors, or explain away this conflict in any way they can.

Discrediting new information is the other approach many people take to alleviating their guilt. Someone who knows that drinking is bad for them, for example, might seek out articles saying that it’s actually healthy to drink a glass of red wine occasionally. They’ll then use this information as an excuse to disregard public knowledge about the dangers of binge drinking.

Handling It the Right Way

The best way to deal with cognitive dissonance is to change your behavior. In recovery, this is something that everyone must learn. You may not be able to control what has happened in the past, but you can control the choices you make in the future. By outlining your beliefs, understanding your values, and getting in touch with yourself, you can determine which behaviors are not in alignment with your true self. This information can be incredibly helpful in moving forward in sobriety.

It’s also helpful to make amends with those you’ve hurt in the past. Apologizing to your loved ones is extremely important when you’re repairing relationships, but it’s also helpful for resolving cognitive dissonance. When you’ve explained what happened, given a sincere apology, and vowed to do better in the future, you may find that your guilt has been alleviated.

Act Like Yourself Again

Addiction puts people at war with themselves. The inner turmoil caused by compulsive drinking and drug use can alienate you from your family and destroy your self-esteem.

At Lakeside-Milam, we provide the support and structure you need to make a lasting change. Our accredited programming is rooted in mental health best practices. With each one-on-one or group session, our experienced staff members will help you to uncover your values, optimism, and self-worth.

Contact Lakeside-Milam to learn more about resolving your cognitive dissonance.

The post Cognitive Dissonance: When Your Actions Don’t Match Your Intentions appeared first on Lakeside-Milam Seattle.

When you hear the word “narcissist,” you probably picture someone who always has to be the center of attention. This need for admiration can sometimes reach the level of clinical pathology. However, it’s not always so obvious to friends, family members, and even significant others. Today, we’ll discuss covert narcissism in relationships.

Traits of a Covert Narcissist

Overt narcissism is the out-there, clear display of narcissistic traits. Covert narcissists, on the other hand, are more subtle in their actions. You can think of them as introverts with grandiose tendencies. They meet the same criteria as their better-known counterparts, but hide behind sensitivity. Symptoms include:

• Self-importance – A covert narcissist is just as self-involved as an overt narcissist, but they find different ways to fulfill their need for attention. They may minimize their accomplishments to fish for compliments.
• Muddying the waters – By confusing you, narcissists are able to gain power in relationships.
• Seeking admiration – While an overt narcissist may be open about their need for glorification, covert narcissists satisfy this desire by looking for reassurance.
• Emotional unavailability – They may strive to appear emotionally open, but a covert narcissist tends to disregard and distance themselves from their partners.
• Shaming others – Traditionally, narcissists are masters in casting blame and shaming people. In relationships, a covert narcissist may act as if they are the victim of your behavior.
• Giving (with strings attached) – Narcissistic people can’t just give for giving’s sake. Don’t be surprised if a covert narcissist in your life only provides presents and favors with strings attached.

They may have become this way through conditioning – maybe their parents continually reinforced that they were special and unique. They may be the product of high-achieving lifestyles. Narcissistic personality disorder is also linked to more mysterious influences like genetics, adverse childhood experiences, and temperament.

Covert Narcissism Test

Are you worried about your own behaviors? Is your significant other a covert narcissist? Take the covert narcissist test – or have them take it – to learn more. This test is sourced from IDRlabs.com and is based on contemporary research. It is called the IDR-3MCNT. Respond to each question with Not me, Describes me somewhat, or Definitely me.

1. My secret thoughts, feelings, and actions would horrify my loved ones.
2. My feelings are easily hurt by ridicule or insulting remarks.
3. I have enough on my hands without worrying about other people’s problems.
4. I am extremely sensitive to success and failure.
5. I silently wonder why others aren’t appreciative of my good qualities.
6. Defeat or disappointment usually shames or angers me, but I try not to show it.
7. I secretly resent others who have what I wish I had.
8. I dislike sharing credit for an achievement with other people.
9. I am often secretly annoyed when people come to me for help with their problems (or sympathy).
10. I easily become wrapped up in my own interests and forget the needs of those who are closest to me.

If your loved one checks these boxes, it is possible that they may be a covert narcissist. Fortunately, there are ways to overcome covert narcissism in relationships.

How to Deal with a Covert Narcissist

First, it’s important to evaluate your relationship. If the two of you are already strained, or if you’ve been waiting to end things, you can walk away now. However, if you’d like to make some changes, you should consider the following:

• What are your goals for the relationship?
• Can the other person meet you where you’d like to be?
• Is the other person the one with all the power?
• How much do you value this relationship?
• Will both of you commit to changing?

Once you’ve decided on your intentions, it’s time to start setting boundaries. Be strong and resist any victimization they may respond with. It’s okay to pick your battles at this time; you don’t have to provide an in-depth explanation for every choice. Instead, you can express yourself through the DEAR MAN strategy:

            Describe the situation factually

            Express your feelings about what’s happening

            Ask for what you need

            Reward them by explaining the positive effects of what you want

            Mindfully approach the conversation, ignoring distractions

            Appear confident

            Negotiate – don’t hesitate to offer alternatives that work for both of you

This is a pathway to effective communication that works for both of you. Be sure to be gentle with your significant other. You can also validate them, as long as you don’t reinforce their delusions.

Finally, remember to keep your own well-being first. If the other person is undermining your recovery or jeopardizing your mental health, it’s okay to move on. If you need help recovering from covert narcissism in relationships, contact Lakeside-Milam. Our admissions team can talk to you about our outpatient mental health programming.

The post Covert Narcissism in Relationships appeared first on Lakeside-Milam Seattle.

If you’re struggling, there are a few things you can do to alleviate depression and boost your mood. Here’s what to do when you’re depressed.

Why Am I So Sad?

First, you should do a little reflection. By determining what is upsetting you, you can take concrete steps to improve your circumstances. Here are a few common causes of sadness:

• Isolation – Extended separation from friends, family, and support can make you feel lonely and disconnected.
• Loss – Whether a loved one has passed or you’ve missed out on an opportunity, grief and loss are major factors contributing to depression.
• Rejection – If you didn’t get that new job or a date with the person you like, you may feel the sting of rejection for a while.
• Disappointment – If you missed out on a raise, didn’t get chosen for a new project, or had to cancel your wedding, disappointment can linger.
• Something has ended – Relationships, careers, and hobbies are important to us. If one of these things changes (or ends altogether), you may need time to adjust.
• You’re not healthy – Taking care of yourself means eating well, sleeping, and exercising. If you don’t keep up these routines, it’s hard to feel like yourself.

While sadness is a natural emotion, especially when times are hard, it shouldn’t last for months at a time. If you find yourself feeling down for weeks on end, it may be time to get help for depression.

Am I Depressed? Understanding Depression

Depression can happen suddenly, or it can emerge gradually over time. While it can often be connected with the reasons listed above, many people with this condition say that they don’t know why they’re feeling this way. There isn’t always one specific “reason” for depression. It also won’t always feel like traditional sadness, either – many people with major depressive disorder report numbness and disconnection.

Lesser-known symptoms of depression include:

• Exhaustion; lacking energy
• Anxiety and worry about the future
• Irritability/quickness to anger
• Feeling empty, guilty, or worthless
• Inability to care about things you once enjoyed
• Increase or decrease in hours slept per day
• Difficulty making decisions
• Losing the ability to care for oneself
• Feeling unexplained pain or achiness
• Avoiding contact with others
• Increase or decrease in weight and appetite
• Struggling to maintain relationships
• Low self-esteem
• Difficulty remembering things or concentrating
• Speaking and moving more slowly than normal
• Thinking about death or suicide

If these depression symptoms resonate with you, we encourage you to contact a professional to learn more about mental health treatment.

A Note About Unhealthy Coping

Unfortunately, many people believe that if they can ignore their feelings, their depression will go away. “Self-medication” in the form of drinking and drug use is a common response to depressive episodes. Almost one-third of people diagnosed with major depressive disorder also have a problem with alcohol abuse. This pattern can actually worsen depression symptoms in the long term; it also creates its own vicious cycle.

Once someone tries to escape depression by drinking, for example, they will have to consume more and more alcohol over time. As their tolerance develops, they will also need to drink in order to avoid withdrawal symptoms. Additionally, alcohol is a CNS depressant, meaning that it exacerbates one’s depression symptoms.

Risks of substance use while depressed (dual diagnosis) include:

• Isolation caused by drug or alcohol dependency
• Job loss and financial strain
• Health problems triggered by substance abuse
• Mental and metabolic changes that worsen depression
• Losing relationships with loved ones
• Impaired judgment that leads to impulsive, poor decisions
• Worsened depression symptoms caused by depressive substances
• Legal trouble caused by one’s actions while under the influence

What to Do When Depressed

If you’re dealing with depression, there are steps you can take to feel better. If you’re depressed, consider the following.

Stick to a Routine

Feeling depressed can make it difficult to function. Some people find it difficult to shower, get dressed, or clean their homes. When you give in to that temptation and lose your routine, depression tends to worsen. Instead, push back by creating your own daily schedule. Include things like:

• Waking up and going to sleep at the same time each day
• Eating three square meals with appropriate nutrients
• Taking your medications, vitamins, or supplements
• Exercising for at least 30 minutes per day
• Spending some time outside
• Drinking enough water

Write It Out

Get in touch with your emotions through regular journaling. This is especially helpful for those who aren’t sure why they’re feeling sad. Mood journals are often recommended for people who are depressed. Once you can put words to your emotions, you can begin to deal with them.

Be a Ray of Sunshine

No, this doesn’t mean you have to pretend to be happy. We’re saying to use your resources to bring light into others’ lives. Volunteering, random acts of kindness, and collecting donations for a cause are all excellent ways to bring joy to others. Who knows – doing something good may just make you feel good, too.

Treat Yourself Kindly

When you’re depressed, it’s easy to engage in negative self-talk. These thoughts about yourself can worsen depression, decrease your self-esteem, and reinforce harmful beliefs. You can overcome this by stopping negative thoughts in their tracks. How? Any time you sense the start of some harmful self-talk, interrupt it with something good about yourself.

Seek Support

Isolation and depression are strongly connected. Resist the urge to hide in your room and ignore phone calls. Make the choice to reach out when you’re down. Whether you open up to a friend, ask a parent for advice, or reach out to a therapist, seeking support is the surest way to begin feeling better.

Your Safe Haven When Times are Tough

We understand how it feels to be depressed. At Lakeside-Milam, we offer outpatient mental health programming. We also offer evidence-based addiction treatment services for those dealing with a co-occurring substance use disorder. Our treatment professionals are knowledgeable, compassionate, and ready to help you to heal. Contact our admissions office to learn more about help for depression.

The post What to Do When You’re Depressed appeared first on Lakeside-Milam Seattle.

Holiday Depression Explained

We’ve previously written about the challenges of seasonal affective disorder. Individuals with this condition experience low moods due to a lack of sunlight in the winter months. However, there is a separate cause of depression during December: holiday depression.

The holidays are a time of celebration and togetherness, but for many, they can catalyze stress and sadness. It’s not difficult to see what’s so demanding about this time of year: shopping for gifts, entertaining guests, traveling across the country, and cooking extravagant meals are all the usual suspects.

However, the very concept of the holidays can be upsetting for many. Some people in recovery have not reconciled with their families. Others compare their families with their friends’ on social media. Still others may struggle with the change of plans caused by COVID-19. Regardless of what causes you to feel blue this Christmas, know that there are ways to overcome these feelings and find the holiday spirit.

How to Kindle the Holiday Spirit This December 

If you’re struggling to remember that ‘tis the season, you’re not alone. The pandemic and an ongoing barrage of news stories have made it feel like anything but Christmas. If you’d like to get into the holiday spirit, we’ve got a few recommendations for you.

Set Realistic Expectations

Before the holidays begin, take the opportunity to cultivate a healthy mindset. Remember that Christmas doesn’t have to be picture-perfect, and that traditions can change over time. Be open to new experiences this year!

Change What the Holidays Mean to You

If your past is holding you back from enjoying Christmas in recovery, know that you are in control. You can choose what to do for this season – your holiday doesn’t have to look like it did when you were in active addiction. How can you make your celebrations reflect your new values?

Reach Out to Others

If you’re feeling isolated, know that connection can be one of the best ways to get into the holiday spirit. Whether you FaceTime with family, visit a therapist, or attend an AA meeting, spending time with others may provide the boost you need.

Shop Local

If gifts are a major part of your family tradition, you may enjoy hunting for them in lesser-known places. Instead of ordering en masse from Amazon, take some time to browse local mom-and-pop shops, craft fairs, and hole-in-the-wall businesses. Seattle is home to so many unique boutiques – visit a few to find the perfect present for your best friend, parent, or sibling!

Enjoy Some Holiday Media

It’s the perfect time of year to enjoy festive movies, television specials, and songs. You can take this opportunity to play your favorites, not others’. This can transform a quiet night in into an evening brimming with holiday spirit.

Remain Focused on Self-Care

Your recovery requires ongoing self-care. The Christmas season is often a time of indulgence; while it’s great to enjoy yourself, be sure not to go overboard. Stay on a good sleeping schedule, have healthy snacks before heavy meals, and incorporate physical activity into your routine each day. 

Go Look at the Lights

Drive through your neighborhood (or go on a walk) to peep your neighbors’ Christmas displays! Listen to holiday songs as you drive. The twinkling lights and nostalgic soundtrack are sure to put you in the holiday spirit.

Deck the Halls

Creating your own little Christmas celebration can be extremely rewarding! Consider hosting a small, sober gathering or decorating your home just for you. You don’t have to spend a lot of money on specialty decorations – Washington is home to countless pine trees, which have boughs perfect for decking the halls. If you have children, they’ll enjoy helping you to cut out paper snowflakes. They may also be fans of building a gingerbread house. The possibilities are endless! How can you fill your home with the holiday spirit?

Give Back

Donating and volunteering are excellent ways to positively engage with your community. Collect winter coats and toys for those in need, or serve in a soup kitchen. There are many opportunities to volunteer in Seattle – visit www.seattle.gov to learn more!

Reflect and Practice Gratitude

There’s so much to be thankful for this December. We ask that you take some time to reflect on how far you’ve come in recovery. How is your new life happier and healthier than the way you lived before? We’re proud of you, and we hope you are too.

Your Source for Support

Whether it’s your first Christmas in recovery or your fiftieth, everyone needs help from time to time. If you’re struggling this December, Lakeside-Milam is here for you. We provide accredited, evidence-based treatment for substance use disorder and mental health conditions. To learn more about the services we offer, contact the Lakeside-Milam admissions team.

The post Finding the Holiday Spirit in Recovery appeared first on Lakeside-Milam Seattle.

Whenever post-traumatic stress disorder is represented in movies, the protagonist will be brought back into the moment that traumatized them. Usually, this is symbolized with a sudden visual in the middle of a normal day’s events. Other times, it may occur after experiencing something triggering. How accurate is this representation of PTSD flashbacks?

What is a Flashback?

First, it’s important to understand what a flashback is. These hallmark symptoms of PTSD are defined as intense episodes in which a person relives a traumatic experience. Sufferers are fully awake during this, and typically cannot tell the difference between the “waking nightmare” and reality. That disconnection from one’s own body and surroundings is called dissociation.

You can think of a flashback as a vivid, all-consuming sensory experience. It is both involuntary and intrusive. Initially, flashbacks cannot be controlled and are accompanied by fear, increased heart rate, and panic attacks.

As an example, consider the Fourth of July. While this holiday is fun for most, it’s deeply upsetting for many former members of the Armed Forces. Why? Fireworks are a major trigger of flashbacks for combat veterans – the unexpected sound of explosions instantly brings them back to the battlefield. “It’s not that I don’t want people to have fun,” said Kevin Rhoades, a Marine veteran with PTSD, in an interview. “On the Fourth of July, I’m going to pop my own fireworks. But when you get woken up at two, three o’clock in the morning, it brings back those memories.”

How PTSD Flashbacks Happen in the Brain

In a normal scenario, there are two structures responsible for committing events to memory. The amygdala handles emotional memories, especially those related to fear and threat recognition. The hippocampus serves as a catalog of all the experience’s details – what happened, where, and under what circumstances. In a traumatic scenario, these structures are disrupted. The amygdala flips into overactivation, while the hippocampus’s activity is suppressed.

As a result, your memory becomes jumbled. You have strong feelings about what happened, but may not be able to clearly lay out all the details. This means that certain “signs” of danger are clear (like smells and sounds). You will react strongly to them in the future. However, since your hippocampal activity was suppressed, you won’t have much context about why you’re upset. That lack of memory makes it feel like the traumatic event is happening all over again – a flashback.

Trauma Treatment Alleviates Symptoms

Fortunately, advancements in trauma treatment have uncovered paths to recovery for those suffering from PTSD flashbacks. Understanding the mechanisms behind these unwanted memories can provide a path to healing. Once a person begins working with a clinician, they will identify the places, people, and things that catalyze their flashbacks. From this point, the therapist provides grounding techniques for responding to triggers. This approach offers sustained recovery from post-traumatic stress.

A Note About Trauma

While most people associate PTSD with military service, we want to remind you that trauma can – and does – happen to anyone. Witnessing a violent event is enough to trigger flashbacks. Examples of commonplace traumas include:

• Bullying
• Loss of a loved one
• Witnessing violence
• Living through a natural disaster
• Extreme poverty
• Community violence
• Sexual assault
• Car accidents
• Discrimination
• Abuse (verbal, physical, or emotional)
• Neglect in childhood
• Life-threatening injury or illness
• Household dysfunction in childhood

As you can see, there are many events – especially in one’s formative years – that can affect our daily lives. If you find yourself struggling, don’t write off your problems as “not a big enough to warrant treatment.” Any history of trauma needs to be addressed. You deserve to be happy.

At Lakeside-Milam, we offer a proven approach to trauma treatment. We help people to work through their pasts through a blend of individual and group therapies. To learn more about our outpatient mental health program, please contact our admissions team.

The post PTSD Flashbacks: What You Should Know appeared first on Lakeside-Milam Seattle.