Become an Advocate in Your Community

One way you can support Recovery Month in your community is by sharing resources and stories with people you know. If you have recovered from substance use disorder, detailing your experience on social media or in support groups can greatly help fellow community members who are struggling with their own addictions. Promoting resources such as recovery programs in your area or helplines for people with mental illness or substance use disorder is another great way to connect your neighbors with much-needed assistance.

Donate to Impactful Organizations

Year-round, not just during Recovery Month, there are many local and national organizations actively promoting recovery through education and increased access to resources. You can donate to groups like The Voices Project, an organization that aims to “end addiction and inspire recovery.” This not-for-profit works closely with people in recovery from substance use disorder, their families, and other advocacy groups in an effort to promote freedom from addiction. Visit their website to learn more about how to spread the word and educate others.

Shatterproof is committed to combating substance use disorder in the United States. They do this by providing resources to communities in the U.S. and advocating for increased access to treatment for addicted individuals. You can donate here to support their mission.

Support Community Education This Recovery Month

StopOverdose.org is another organization fighting addiction by educating the public about substance use disorder, providing legal and recovery resources to those struggling with it, and distributing life-saving kits for emergency overdose prevention (naloxone, or Narcan). Naloxone is a medication administered as an injection or nasal spray to someone who is overdosing on opioids, reversing the potentially lethal ramifications of overdose. Learning how to administer Naxolone and distributing kits to the community can have a big impact on preventing overdose deaths, and gives people with substance use disorder a chance at recovery. Observe Recovery Month by learning where to get a naloxone kit, volunteering to distribute them, or getting more information on the Washington State Department of Health’s Overdose Education and Naloxone Distribution page.

Celebrate Recovery Month by Beginning Your Own Journey

If you or someone you care about is struggling with substance use, now is the time to seek out treatment so you can start the journey of recovery. Contact Lakeside-Milam today to speak with our knowledgeable admissions counselors about avenues for recovery.

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What is Well-Being?

When you are in the early stages of recovery, wellness simply means taking good care of yourself emotionally and physically. It also involves finding your footing so you can learn to live without drugs and alcohol. To focus on your well-being, go back to basics and make yourself your first priority in all areas of your life.

Your definition of well-being is not the same as people who aren’t in recovery. Instead of thinking purely about the future, you also have to consider how drug or alcohol use affected you in the past.

The Eight Dimensions of Well-Being

While you are starting your recovery, focus on these eight dimensions of your emotional well-being. Every step, even a baby step, is a meaningful stride toward getting better.

1. Physical

Your physical well-being includes things such as exercise, eating well, and staying away from drugs and alcohol. As you distance yourself from the unhealthy things in your life, it becomes easier to focus on the activities and healthy habits that will contribute towards improved physical and mental health.

2. Emotional

Becoming overly stressed early in your recovery can lead to burnout. This, in turn, causes even more stress and anxiety. Take time to relax and get enough sleep, and lean on the programs or loved ones who are helping in your recovery.

3. Social

When you are in recovery, there are two aspects of your social well-being. First, you should spend your time and energy on the people who are helping you. Second, be sure to stay away from the people that could negatively influence you or encourage you to return to your past behavior.

4. Spiritual

Your spiritual well-being might be related to your religion, but it doesn’t have to be. To be spiritually healthy, think about your purpose and meaning in life. Picture your life without drugs and alcohol and who you want to be.

5. Occupational

You may have a spotty work history due to your substance use, and you might wonder if that can change. Focus on your recovery, and how not using drugs or alcohol can help you move forward. Think about what you can gain, not what you have lost.

6. Financial

What can you do to fix things financially moving forward? There are plenty of options available for increasing your fiscal literacy and awareness. For example, learning more about creating and sticking to a budget can help ease some of your stress.

7. Intellectual

To enhance your intellectual wellness, open yourself up to new ideas. Read books you wouldn’t have in the past, or try your hand at arts, crafts, or journaling.

8. Environmental

The environmental dimension of your well-being when you are in recovery involves understanding that certain stimuli may cause you to feel stressed or experience cravings. This means you’ll need to recognize the people and places associated with your drug or alcohol use. Stay away from them and find new, healthier environments.

Get Help During Your Recovery

It isn’t easy to focus on yourself and your well-being when you are in the first stages of recovery. If you need help, contact Lakeside-Milam Recovery Centers. We will help you during and after your treatment, and we offer continuing care services to help keep you on the right track. 

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If you grew up in a dysfunctional household, you may have spent your entire life wondering what was normal. Adult Children of Alcoholics began as a way of coping with a parent’s substance use disorder. Today, it provides structure and support for people from all backgrounds. Read on to learn the facts about ACA, the criteria for being an Adult Child, and what to expect when you attend a meeting.

Origins of ACA

Along with members of an Alateen group, a New Yorker named Tony A. founded the Adult Children of Alcoholics in 1978. This faction broke away from Al-Anon to focus on recovering from childhoods spent in a dysfunctional, alcoholic household. When one or both parents find themselves powerless over alcohol, the result is often lasting trauma. Tony A. explained this experience through The Laundry List: a set of 14 criteria outlining the Adult Child personality. The group then adapted the 12 Steps of Alcoholics Anonymous to fit the needs of family members.

Today, the organization has spread around the world. It has also undergone a rebrand; today, it is known as the Adult Children of Alcoholic and Dysfunctional Families.

What is Dysfunction?

Every family comes with its own history, personalities, and dynamics. A few quirks are to be expected, but when negativity reigns supreme, your family is officially dysfunctional.

The official definition of dysfunction is the presence of ongoing conflict, neglect, abuse, or bad behavior. This perpetual insecurity creates an environment in which children often feel unsafe or anxious. As a result, kids from chaotic homes grow up assuming that their situation is normal. Adult children in ACA are encouraged to reflect on their experiences, grow from them, and break harmful generational cycles.

Adult Children Definition: Am I an Adult Child?

ACA’s definition of “Adult Child” has evolved alongside the organization. While the group used to pertain exclusively to children of alcoholics, today, almost anyone qualifies for membership.

ACA says that an Adult Child is “someone whose actions and decisions as an adult are guided by childhood experiences grounded in self-doubt or fear.” We invite you to consider the below questionnaire. If any of these items resonate with you, you may benefit from attending ACA meetings.

• Do I perceive criticism as a targeted, personal attack?
• Do I fear anger or authority figures?
• Do I struggle to identify my feelings?
• Do I feel more “alive” in times of crisis?
• Do I get involved with other people’s drama?
• Do I have to guess what is “normal”?
• Do I remember anyone in my household drinking or using drugs?
• Did one of my parents defend the other’s bad behavior?
• Do I still feel immature, like a child on the inside?
• Do I judge myself harshly?

Plenty of parental behaviors can create a dysfunctional environment. Addiction, workaholism, an obsession with perfection, and neglect all count. ACA programming is intended for people from all types of families, including:

• Authoritarian parent(s) with strict religious or moral beliefs and harsh punishments
• Environments with high levels of secrecy
• Sexually abusive households
• Mentally ill parent(s)
• Hypochondriac parent(s)
• Divorced parents
• Foster homes

No matter what your history, you will be welcome at an Adult Children meeting!

What to Expect at Your First Meeting

Like AA, NA, and other 12-Step groups, ACA adheres to a regimented meeting format. This is especially comforting for adult children—once you know what to expect, you can confidently attend in-person, phone, or video meetings around the country.

Each session lasts for 1.5 hours. It will begin with an address from the facilitator, who will introduce themselves. This person will explain the purpose of the meeting and lead a moment of silence. Then, the whole group will recite the Serenity Prayer. It’s okay if you don’t know the words at first; you’ll pick it up in time.

Next, pre-selected group members will read The Problem (The Laundry List), The Solution, and The 12 Steps of ACA. These readings offer helpful information for new attendees. They also provide structure for regulars.

At this time, the facilitator will ask any newcomers to introduce themselves. Group members will also share their names so that you can become familiar with them.

Each person will get an opportunity to share their experiences. The facilitator will ensure that all members know that what is said in the room stays in the room. Like all 12-Step programs, anonymity is a crucial bastion of ACA.

After group sharing concludes, the facilitator will convey a message related to the overall purpose of the meeting. Some will be Step Studies, which focus on specific stages of recovery for Adult Children. Others are open discussions or conversations around a topic. Speaker meetings are led by people who offer inspirational or informational stories for the group. The session will then conclude with a reading of The Promises.

No matter which type of meeting you attend, there is much to gain from participating in ACA.

Help for Adult Children of Alcoholic and Dysfunctional Families

If you feel anxious, insecure, or struggle to cope because of childhood experiences, help is available. We understand that when trauma stays with you, it can be challenging to recover on your own. If you are an Adult Child of an alcoholic or dysfunctional home, you need specialty care.

Lakeside-Milam offers evidence-based programming for substance use disorder and mental health conditions. To learn more about our approach to treatment, contact our admissions office.

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1. Outline Your Priorities 

In the early days of sobriety, your job serves a different purpose. “Get well jobs” are common among those new to recovery. In these positions, you don’t focus on climbing the corporate ladder or working long hours in a stressful setting. Instead, this time should be geared towards:

• Paying for the things you need, like food and shelter
• Opening yourself up to new ideas and responsibilities
• Maintaining a set schedule
• Having positive interactions with customers and co-workers
• Establishing work-life balance
• Avoiding long or stressful shifts
• Finding happiness after a major lifestyle change
• Minimizing the risk of relapse in your daily life

Keep these priorities in mind as you peruse job listings. Add things to this list that impact your day-to-day stress levels and interaction with triggers. For example, you wouldn’t want to take a position at the bar you used to frequent. A list of your top “must-haves” can prevent you from taking a job that doesn’t fit your new outlook on life. 

2. Start Small

Addiction can happen to anyone. At Lakeside-Milam, we often treat office workers, lawyers, and healthcare professionals who have lost their jobs due to substance use disorder. These high achievers may be tempted to jump back into their fields of expertise right away. 

However, this isn’t always recommended. In some instances, choosing to return to your old position can be overly stressful and anxiety-inducing. In others, it may be impossible to get your job back due to issues caused by drug or alcohol use.

Don’t be afraid to take a leave of absence from your original career path. There’s no shame in solidifying your sobriety before considering a return to a high-stress work environment. If you find yourself much happier after switching jobs, reflect on this and decide how you would like to move forward in the future.

3. Talk to Your Sober Support Network 

Finding a job can be tricky, especially if you’re worried about explaining a criminal charge or gap in your résumé. Networking is a great way to overcome this obstacle. Let your sober friends and neighbors know that you’re ready to begin working again. They may be able to connect you with an opportunity that’s perfect for your skill set, goals, and newfound recovery.

4. Keep Your Recovery First

When considering a potential role, be honest with yourself about how this position will impact your sobriety. If the staff must participate in a mandatory happy hour every week, for example, you should look elsewhere. Plenty of companies have alcohol-free teambuilding experiences to look forward to. 

Next, be aware of “red flags” on job listings. These common expressions can indicate that a business is poorly run, chaotic, or stressful. We’ve listed a few of them below. Avoid applying for positions that include these phrases:

• “Must have a thick skin”
• “Highly competitive” 
• “A fast-paced working environment”
• “Work hard, play hard”
• “High energy”
• “Hustle culture”

5. Lakeside-Milam Can Help

Finally, remember that your treatment center is always there to help you get back on your feet. Lakeside-Milam’s programs span the complete continuum of care. Our alumni services include the Lakeside-Milam app (iPhone / Android), where former clients can connect with (and receive support from) other alumni and our staff. 

We work hard to connect our clients with local recovery resources. If you have any questions about finding a job after treatment, contact Lakeside-Milam today.

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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.

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Today, we’d like to outline a few realistic goals you can strive for in 2022. We’ll also provide some tips for staying consistent all year round.

When Resolutions Don’t Work

January is the most popular month for gyms and health-related services, and it’s easy to see why. After weeks of holiday indulgence, heavy meals, and winter laziness, many people are ready to make a change. This coincides nicely with the beginning of a new year, which is probably why most people have set at least one resolution dealing with their physical wellness.

Eating healthier, exercising more, and losing weight are three of the most popular goals among Americans. While these aims are exciting, they’re also ill-fated; an estimated 91% of people will fail to meet these standards.

The real question is this: Why don’t resolutions work?

They’re vague. If you don’t have a concrete way to measure your success, you’re less likely to stick with your new habits. For example, “eat better” leaves a lot more wiggle room than “eat 50 grams of protein per day.”

They’re unrealistic. Many people love to fantasize about the results of their hard work. “New Year, New Me” is a popular slogan for this reason. However, if you think you’re going to lose 50 pounds in just a few short months, you’re not setting yourself up for success. Overly ambitious goals can be discouraging and unachievable.

They’re not really what you want. If your resolutions are geared towards others, not yourself, you probably won’t be willing to put in the effort required.

Fortunately, with just a little planning, you can set, meet, and even exceed your goals for 2022. Here’s how.

New Goals for the New Year

If you’re nervous that your resolution won’t make it through this first week of the new year, no need to worry. We’ve got a collection of tips and tricks that will make consistency easier than ever. As long as you’re willing to make a few changes (to your goal and your schedule), you can achieve any resolution you put your mind to. Here are your must-do steps.

Make Your Goal More Specific

Like we said above, vague goals are tough to meet. How do you know when you’ve succeeded? Rewrite your resolution so that it’s quantifiable. Examples would be “Exercise for 30 minutes on Monday, Wednesday, and Friday” or “Lose 15 pounds by Eileen’s wedding.”

Be Reasonable

Gradual change is more long-lasting than sudden, rapid shifts. If you want to maintain a healthy diet or run a certain distance, start by taking baby steps. Set incremental goals and push yourself as you meet each one. That way, you’ll build better habits that will stand the test of time.

One Thing at a Time

You’re most likely to succeed if you narrow your focus to a single resolution. Resist the urge to pursue a dozen different versions of a better life. Take each goal one at a time!

Progress, Not Perfection

Finally, remember this crucial rule of recovery. You don’t have to be perfect right away – in fact, it’s almost impossible to be perfect at all. As long as you’re seeing improvement and working towards your goal, be kind to yourself and don’t stress.

Nontraditional Goals

If you’re not inspired by the usual resolutions, we’ve got a few less traditional recommendations. These changes are small, achievable, and exciting. They’ll also improve your quality of life (or the lives of others).

See if any of these resolutions sound like something you’d like to pursue.

• Try a new food every week
• Buy a stranger’s groceries (or dinner)
• Take a different way home
• Volunteer to help those in early recovery
• Check on your bank balance regularly
• Get a new haircut to refresh your look
• Donate blood
• Try participating in Meatless Monday
• Replace worn-out socks, underwear, and shirts
• Get to know your neighbors
• Talk to your loved ones about recovery
• Learn an impressive party trick
• Floss every day
• Designate “tech-free time” each evening
• Block websites that make you unhappy
• Clean out your car every month
• Reach out to people in your 12-Step group
• Send handwritten letters to friends and family
• Use the things you were saving for a good occasion

Find Recovery in the New Year

If you’ve resolved to stop drinking or using drugs, Lakeside-Milam is here for you. Our accredited approach to treatment is equal parts empathetic and effective. With proven inpatient and outpatient programs, our treatment center has something for everyone. Contact our admissions team to learn more about recovering in the Pacific Northwest.

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About National Recovery Month

2021 marks the 32^nd year of National Recovery Month. Until recently, this observance was led by the Substance Abuse and Mental Health Services Administration (SAMHSA), the federal agency responsible for public efforts to improve behavioral health. 2020 was the first year that SAMHSA handed control over to the recovery community. While the government will continue to assist in the planning and execution of National Recovery Month, Faces & Voices of Recovery will spearhead all social media efforts, promotional materials, and events.

Recovery Month 2021 Theme

Each year, organizers select a theme for the month of September. 2020’s was “Join the Voices of Recovery: Celebrating Connections,” a direct response to the social distance and isolation caused by COVID-19. 2021’s theme reflects public concern in a similar way.

The 2021 Recovery Month theme is Recovery is for Everyone: Every Person, Every Family, Every Community.

In their promotional materials, Faces & Voices of Recovery leaders explain that this name reminds those who are recovering – and the people who love them – that recovery belongs to everyone. They are using this observance to signal the end of gatekeeping, high barriers to care, exclusive spaces, and limited understanding of others’ experiences. Instead, they ask us to welcome all newcomers, become open to what others have gone through, and provide inclusive opportunities for recovery to all communities.

Here is a quote from the organizers about the concept of “Recovery for Everyone.”

“While it may be tempting to characterize recovery as a universal experience or single journey, our community is proof that there are as many pathways to and of recovery as there are people. Our strength is in our diversity… by expanding traditional, limited conceptions of recovery, which center on white, heterosexual, cisgender, religious, wealthy perspectives, we enrich everyone’s experience… As we grow in empathy and understanding, we save lives by adding protective factors and building resiliency.”

Get the Toolkit

Faces & Voices of Recovery has prepared a digital toolkit for those looking to participate in National Recovery Month 2021. You can find printable materials and social media resources on the Recovery Month website. They also ask that you follow Recovery Month on social media via Facebook, Instagram, and Twitter.

Hashtags that can be used in your social media posts about this observance include:

• #RecoveryMonth
• #Recovery
• #RecoveryIn[Your Location]
• #LanguageMatters
• #MakeSeptemberPurple

Download the full toolkit here.

What Can I Do?

Each person has something unique to offer in the days ahead, depending on their professional and personal relationship with the recovery community. For example, members of law enforcement can provide naloxone/Narcan trainings this month, and primary care providers can brush up on the most common signs of addiction.

If you are a recovery advocate, you can get involved in your own way. Consider reaching out to local treatment centers and hospitals to source members of a panel. Together, you can all provide a Q&A or TED Talk-style resource for members of the public to learn about addiction, mental illness, and proper care.

Addiction treatment professionals can also meet one-on-one with community health systems and local healthcare providers to discuss which treatment strategies have worked for them in the past (and which areas could use improvement). How do substance use disorders and mental health conditions affect their area of practice? How can they best coordinate with third-party providers who specialize in the treatment of these conditions? Which continuing education resources could benefit them and their colleagues? If you are an expert in recovery, your input on these matters could help to change lives.

National Recovery Month Events

There are several exciting events, both national and local, taking place this month.

• September 5 through 11: Suicide Prevention Week
• September 9: Recovery Month Kickoff Event
• September 10: World Suicide Prevention Day
• September 20: National Addiction Professionals Day
• September 30: International Recovery Day

Quotes for National Recovery Month

Finally, we would like to leave you with some inspiring quotes about recovery from addiction and mental illness. We hope that these words of wisdom will empower you in your own journey, this month and every month.

Quotes About Addiction

“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” – Carl Bard

“If you can quit for a day, you can quit for a lifetime.” – Benjamin Alire Sáenz

“I understood myself only after I destroyed myself. And only in the process of fixing myself did I know who I really was.” – Sade Andria Zabala

“All the suffering, stress, and addiction comes from not realizing you already are what you are looking for.” – Jon Kabat-Zinn

“Experience is not what happens to you; it is what you do with what happens to you.” – Aldous Huxley

“Recovery is hard. Regret is harder.” – Brittany Burgunder

“You have to break down before you can break through.” – Marilyn Ferguson

“I really mean it when I say my biggest fear in early recovery was that I would never have fun again. The beautiful truth is that recovery has given me freedom and the confidence to go out in the world and leave my own mark.” – Tom Stoddart

Quotes About Mental Health

“There is hope, even when your brain tells you there isn’t.” – John Green

“Anything that’s human is mentionable, and anything that is mentionable can be more manageable. When we can talk about our feelings, they become less overwhelming, less upsetting, and less scary.” – Fred Rogers

“You are the one thing in this world, above all other things, that you must never give up on.” – Lili Reinhart

“Tough times never last, but tough people do.” – Robert Schuller

“You look at me and cry; everything hurts. I hold you and whisper: but everything can heal.” – Rupi Kaur

“I keep moving ahead, as always, knowing deep down inside that I am a good person and that I am worthy of a good life.” – Jonathan Harnisch

Your Partner in Recovery

At Lakeside-Milam, we believe that everyone deserves to recover. That’s why we’ve worked to make addiction treatment affordable and easily accessible for people all across the state of Washington. We provide evidence-based care rooted in proven therapeutic modalities. Thanks to these protocols, our clinicians are prepared to treat those with both a substance use disorder and co-occurring mental health condition.

To learn more about how Lakeside-Milam is celebrating National Recovery Month, or to receive a screening, contact us today.

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Food and Your Mood

Do you know someone who always “needs” a grande latte to get going in the morning? Or a chicken-fried-steak sandwich to feel better on rough days? Unfortunately, most quick, easy, and tasty foods ultimately make you feel worse instead of better. People whose daily diets are loaded with sweets and/or fatty processed foods are more likely to suffer from depression than those who opt for fruits, vegetables, and lean meats.

If there’s a typical “depression diet” (i.e., a diet typical to people who are suffering from depression and not getting any better), it comprises whatever’s easiest to grab or buy or think of when hunger pains strike. There’s little variety from week to week. Menus are high in carbohydrates, fast foods, and sweet desserts. Even when someone knows intellectually that a mood crash will follow the sugar surge, the appeal of convenience and immediate gratification is hard to resist—especially when resilience is already low due to depression.

If that sounds a bit like the pull of addiction disorder, comfort foods do stimulate the brain’s pleasure centers as do mood-altering drugs, and many heavy sugar consumers have reported “withdrawal symptoms” (albeit minor ones compared to opiate or alcohol withdrawal) after stopping cold. These symptoms often include depression.    

The Depression-Addiction Connection

Food-addiction questions aside, from one-fifth to one-half of people with medical depression also have chemical-addiction disorders. The connection isn’t surprising: people with depression crave antidotes to despair. If comfort food delivers inadequate comfort, stronger mood-altering substances are the next step up.

And once addiction takes hold, it may push eating to the sidelines. Among the common symptoms of addiction disorder (and also of depression) are changes in appetite and neglect of self-care: many patients are dangerously underweight by the time they get treatment. Addiction and depression must be treated together as the best start to long-term recovery—and long-term healthy eating.

What to Eat: Foods That Help You Beat Depression

Point to remember #1: The less processing, and the fewer additives, the better.

Point to remember #2: Most people who think they’ve “never liked” healthy foods change their minds after trying new recipes, or taking time to acquire a new taste.

Point to remember #3: If you have depression symptoms, and especially if you’re recovering from severe depression and/or addiction disorder, get a doctor’s help planning your diet.

Now, on to specific food recommendations:

Fresh fruit and vegetables provide essential vitamins, and improve mood without the surge-crash effect. But beware of fruit juice (minus the fiber, it’s as sugary as soda pop).

Whole-grain bread is immensely superior to white for maintaining healthy blood-sugar balance.

Healthy fats, such as nuts and avocados, are ideal for anyone who needs to gain weight—and also provide health benefits to people of normal or higher weight.

Lean meats are better than red meat for keeping depression and anxiety at bay. Fish, in particular, is rich in the omega-3 fatty acids credited with antidepressant effects. Many scientists believe a “meaty” diet is associated with lower depression—although non-meat protein sources such as beans and quinoa should still make up a substantial percentage of anyone’s protein intake.

Regular water hydration reduces stress levels and makes it easier to think clearly.

Coffee provides some mood-boosting benefits. However, too much (usually defined as more than 32 ounces a day) can make depression worse. For the best effect, omit sugar and any “extra caffeine” blends, and take your coffee between 8 a.m. (starting too soon after getting up interferes with your body’s natural energy-generation cycle) and 4 p.m.

Vitamin or herbal supplements can be helpful (multivitamins, vitamin B-12, vitamin D, fish oil, and St. John’s Wort are the most commonly recommended), but check with your doctor first, especially if you are also taking antidepressants or other medications.

And good news: you don’t have to give up comfort foods. They can be depression-beaters themselves when consumed in moderation.

Finally, how you eat makes a difference.

• Eat in small portions, five or six a day, to keep your blood sugar balanced.
• Chew thoroughly and savor each bite.
• Eat with others: good company makes good moods.
• Follow other healthy-living practices such as exercise and sleep.

Start Your Anti-Depression Diet at Lakeside-Milam

At Lakeside-Milam Recovery Centers, we know that addiction doesn’t stop with physical detox. Whether you opt for an inpatient or an outpatient program, we’ll help you with a long-term recovery program that includes attention to good nutrition (and other physical health practices) as well as treatment for any depressive or other mental disorders. Contact us today to learn more!

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Breaking the cycle of addiction doesn’t happen overnight. For some, overcoming a substance use disorder can take years of ups and downs. Because recovery is an ongoing process, many individuals experience a relapse – a return to drinking or drug use – over the course of their journey. Researchers estimate that the rate of relapse is about 40 to 60 percent; on par with other chronic conditions like diabetes and hypertension. However, like these conditions, addiction can be successfully managed through ongoing care. Today, we’ll discuss relapse prevention skills that are essential for lasting recovery.

Know the Warning Signs of Relapse

First, when you enter treatment, your counselors will provide information about the warning signs of relapse. It tends to occur over time in three distinct stages. If you are able to identify these symptoms early, it will be easier to be proactive about protecting your recovery.

Stages of relapse include:

• Emotional relapse. While you’re not planning to use, your thoughts, feelings, and behaviors are setting you up for a relapse. Individuals in the emotional stage may self-isolate, hide their emotions, and combat feelings of anxiety. They also may not have good eating or sleeping habits.
• Mental relapse. The mental stage is when thoughts of relapse begin, which will result in an internal battle. You may romanticize the times when you drank or used, ignoring the consequences of those choices. You may also tell yourself that you can handle having “just one drink” or “one last hurrah.”
• Physical relapse. The final stage is when a person finally decides to drink or use drugs again. While it may begin with just one hit, drink, or pill, it’s regular use will likely begin shortly after.

Identify Potential Triggers

Certain people, places, and events may negatively impact you during a vulnerable time. For example, stress and boredom can both result in individuals returning to active addiction. However, specific sights, smells, and places (like bars) can also affect your sobriety. By becoming aware of potential triggers, you can avoid relapse for years to come.

Why do certain life events result in increased risk of relapse? It’s a matter of how you cope. Some people find themselves struggling to handle relationship issues, money problems, and other big picture concerns; in the past, they may have dealt with these things by drinking or using drugs. This means that stressful life events and interpersonal conflicts should be handled with the support of a trained therapist, sponsor, or other peers in recovery.

Practice Self-Care for Relapse Prevention

Insomnia and fatigue are common issues for people in early recovery. These post-acute withdrawal symptoms (PAWS) may persist for months, and according to scientists, they can increase the risk of relapse. Because of this, it is important for those who have completed a treatment program to remember the lessons they learned about nutrition and exercise. By being proactive about your schedule and your self-care, it is possible to improve your sleep and reduce the risk of relapse.

Connect with Yourself

Addiction is a time of avoidance. For many people, substance use is a way to escape their living situation, financial problems, or relationship issues. A major component of relapse prevention involves regularly checking in with your thoughts and feelings (instead of ignoring them altogether). Building this self-awareness can help you to change things that make you unhappy, cope with potential triggers, and correctly identify your emotions. Consider setting aside time to write about your day in a journal each night.

Find Fellowship

Establishing your sober support network is an excellent relapse prevention skill. Be sure to attend 12-Step meetings regularly to meet peers who can empathize with what you are going through. Finding a sponsor and peer support can help you to decrease isolation and build accountability in your community.

Grounding Techniques for Relapse Prevention

If you’re feeling overwhelmed by stress and anxiety, experts recommend finding ways to snap yourself out of that cycle of rumination. Grounding techniques, such as the 5-4-3-2-1 tool, can help you to get out of your head and into the present.

Some of our favorite techniques are:

5-4-3-2-1

5: Notice five things that you can see

4: Acknowledge four things you can touch

3: Make note of three things you hear

2: Acknowledge two things you can smell

1: Find one thing you can taste

Square Breathing

Breathe in for four seconds, hold it for four seconds, and then release for four seconds.

Describe Your Environment

In great detail, use all your senses to create a mental description of the room or setting you are in. For example, “The walls are light gray with white baseboards, there are four black chairs, there is a wicker basket against the wall…”

Run Cold Water Over Your Wrists

Cold water can help you to snap out of anxiety. Try running it over your hands and wrists. If you’re feeling especially anxious, splashing your face or putting a damp rag on the back of your neck can be calming.

Think of Your Favorite Things

Replace negative thoughts with ones you enjoy by conjuring up mental images of your favorite things. What’s your favorite color? Food? Animal? Time of day? Weather?

Reassure Yourself Out Loud

Give yourself some encouragement in the form of an affirmation. Remember that “this too shall pass” or that “you’ve got this.”

Lakeside-Milam Provides the Tools for Lasting Recovery

Relapse doesn’t have to be a part of your story. Lakeside-Milam provides comprehensive services at every stage of treatment and recovery; our clinicians and counselors provide guidance, support, and critical tools for lasting sobriety.

To learn more about our services, contact our admissions office.

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