Let me say this if you are stuck in the depth of addiction; there is help for you. I can say that I first got sober and spent my first nine months of recovery stuck in my home. I was afraid to leave my house, worried I might run into an old buddy, and my daily anxiety was unbelievable. How would I ever bring in a New Year and enjoy what I once lost?

After struggling for nine months and being a dry drunk, I climbed out of my hole and went to Celebrate Recovery. Celebrate Recovery is where I found myself and realized I was not walking this walk alone. For the longest, I believed there was no help. Know there is help, and we want to walk this thing we call recovery with you.

At Celebrate Recovery, I found a place that I call home. I feel welcomed, I found my forever family, and I am loved and supported. I now realize that I am not tied down to a title as an addict. My title at Celebrate Recovery is “my name is Melissa, and I am in recovery for drug addiction and alcoholism, and I struggle with depression and codependency. Do you know how great it feels not to be tied down by a title or walk alone?

If you are still struggling with addiction of any form or any hurt, habit, or hang-up, I recommend you look up Celebrate Recovery; thousands are located all over the United States. Please do not sit another day tied down to the addiction that is taking you away from your family. Your family loves you too much to watch you suffer another day.

Written by: Melissa Pena

When I started self-care, I did not understand what it meant, and after some research and meetings, I learned what self-care was. Self-care is a primary value that we need in recovery. It teaches us to prioritize our own needs. I knew I needed to find tools and resources beneficial to my physical and emotional well-being. 

Here are some helpful ideas to help you start some self-care.

I found new activities to help promote my wellness. I started eating healthier, walking with new sober friends, and even trying yoga. Anything that can benefit my well-being helps me to feel better about myself. We all know that getting sober, we usually gain weight. This is okay because were now living a life without drugs and are not self-medicating anymore. 

Furthermore, I found out I wanted to try new things. I started painting rocks and hiding them around my community. I learned that I liked reading and what better way than to sit down and enjoy quiet time? I sat and watched healthy TV shows while petting my cat. I began journaling and being honest about my feelings, triggers, and struggles. Seeing these written down helped me to stay away from the things that could cause relapse. I started attending meetings and being around other recovering addicts. I realized I was not alone in this walk. I started attending domestic violence because I was a victim and needed to learn tools to help me stay away from abusers. Lastly, I prioritized myself. I set boundaries, I learned to say no, and I learned to ask for help. 

Recovery is not easy, and it is not something to rush through. Recovery is an everyday process. We will have ups and downs. So, where can you start in addressing self-care for yourself? 

Written by: Melissa Pena

Addiction can be genetic but also a learned behavior at home. How was your childhood? Were you in a home where drug use, alcohol abuse, or abuse happened? Addiction is also a disease that destroys everything we encounter. Addiction causes home conflicts, missing work, and even health problems. These drugs today are controlling and life debilitating. Addiction does not just affect the drug abuser, but it affects the whole family. I had become the most heartless, cold, irritable, and unrecognizable addict. What was I thinking or doing with my life? 

Today the word is called recovery. I was ready to regain control over my life. I wanted to be in the right state of mind and health. I was prepared to learn what happened to me as a child and deal with this trauma. Today, my recovery comes first before anything else. I attend Celebrate Recovery, which is a 12-step program that is Christ-centered. I work through the steps, attend step studies, meet with a sponsor, and attend two meetings weekly. I realized I had no healthy coping skills. Today, I have healthy coping skills. The skills I gained were reaching out when I am struggling, journaling, and even sitting with my emotions. Sitting with these feelings has not been easy, but I can say I do not self-medicate anymore. Have you found a program that works for you?  What coping skills do you use? Today, I have control of my life and a family who loves me. 

If you would like to reach out to author, please do so on Facebook at: https://www.facebook.com/melissalynngary2021

Written by: Melissa Pena

Identifying what might drive you to relapse – and having an action plan against those temptations – are the foundational pillars of a successful prevention plan. With that in mind, let’s look at three holiday-oriented triggers you need to consider as we head into the season. 

Trigger #1 – Holiday Stress

One of the top relapse triggers during the holiday season is stress. And many people who struggle with addiction end up turning to alcohol or drugs in an attempt to cope with it.

During the holidays, family gatherings can be a significant source of stress. Some relatives can elicit strong emotions. Some are just plain toxic, ultimately leading to unnecessary fights and arguments. Other family members can cause you to relive unpleasant memories from the events of the past. 

Another source of holiday stress comes from the general hustle and bustle of the season.  Maybe it’s the financial strain that goes along with Christmas shopping for everyone on your list, or maybe it’s organizing a holiday get-together for friends and family. Whatever the reason, it’s not uncommon for your holiday “to-do” list to become overwhelmingly stressful at some point. 

Here’s how to combat this trigger:

• Evaluate what you’re experiencing and determine the people, places, and things that cause you excessive stress. Then plan ahead to avoid these situations, or at the very least, limit your participation. 
• Stick to your normal daily routine as much as possible. This means that, no matter how stressful the holiday season becomes, you still make a point to get plenty of rest, practice good eating habits, go to 12-Step meetings, and exercise regularly. Basically, you have to make “me” time a priority. 
• Talk it out. When life starts to feel too heavy, find an outlet to release that stressful weight off your shoulders. Opening up to those you feel close to – instead of bottling up your emotions – can be therapeutic. Giving your feelings a voice can help to make the stressful situation you’re dealing with feel a lot less consuming. 

Trigger #2 – Holiday Loneliness

This time of year has a way of bringing out feelings of loneliness, especially if you’re not spending the holidays with your loved ones.

It can seem like everyone else is happily soaking up every precious minute with their friends and family, especially on social media and on TV commercials. So, when you’re feeling down and lonely, it’s easy to get bogged down in negative feelings and resort to isolating.

Here’s how to combat this trigger:

• Keep your support system close. Feelings of loneliness, depression, and isolation can prompt you to pick up a drink or use drugs, so make the extra effort to reach out to your support network during this time. If you’re unable to spend the holidays with loved ones, it’s a good idea to take advantage of virtual platforms, such as Zoom or Skype, to stay connected face-to-face. Or simply pick up the phone and make a call – it’s surprising how much comfort you can feel from simply hearing your loved one’s voice.   
• Get involved in the community. Giving back those who may be less fortunate is a great way to shift the focus off of yourself and eliminate those negative feelings you may be experiencing. It’s also a guaranteed way to get into the spirit of the season and remind yourself of everything you have to be thankful for. 
• Rely on tried-and-true, healthy ways to release negative emotions and boost your mood. This might include journaling, meditating, working out, or just going for a walk outside. 

Trigger #3 – Increased Access to Alcohol

From December to January, the holidays filled with Christmas parties, holiday get-togethers, and celebratory New Year’s social gatherings. And that means alcohol is typically available and flowing at these events, which can be pretty tempting to those in recovery. 

Additionally, there’s a good chance the friends and family members around you might be drinking as they’re socializing. This kind of party atmosphere can be triggering enough to send you into a spiral.    

Here’s how to combat this trigger:

• Go in armed with a plan. If you’ll be attending an event where alcohol is served, it’s crucial to have a game plan. If you go into the situation unprepared, you’re more likely to cave to your temptations. What will you do when you get a whiff of wine? How will you respond if someone asks, “Can I get you a drink?” Having specific, planned-out responses to each of these situations can help keep temptations at bay.   
• Bring an accountability partner. Avoid going to holiday parties alone if you know you’ll be tempted. Instead, find someone you trust – someone who respects your recovery – and bring them along. Their support can go a long way in avoiding these potentially triggering situations. 
• Play the tape all the way through. When you’re surrounded by people who are drinking and laughing, you may feel pangs of yearning for the “fun” of your old life. But it’s important to pause for a minute and remember all the destruction your addiction caused in the past. Instead, focus on the new life you’re building and the changes you’re making. Sometimes thinking, rather than reacting, is all we need to do in order to get through a tempting situation. 

Enjoy the Holidays With Your Recovery Intact

Remember, it’s perfectly normal – and expected – to encounter triggers in recovery, but the key is how you respond to them. By being prepared for the unique challenges presented during the holidays, you’ll be better equipped to stay strong and continue moving forward in your recovery. 

Happy holidays!

By: Natalie Baker

The Substance Abuse and Mental Health Services Administration (SAMHSA) is launching an Office of Recovery, within the Office of the Assistant Secretary for Mental Health and Substance Use, to advance the agency’s commitment to, and support of, recovery for all Americans. September marks National Recovery Month, and in organizing this new office, SAMHSA will now have a dedicated team with a deep understanding of recovery to promote policies, programs and services to those in or seeking recovery.

“We have identified recovery as a crosscutting principle throughout SAMHSA’s policies and programs,” said Miriam E. Delphin-Rittmon, Ph.D., the U.S. Department of Health and Human Services Assistant Secretary for Mental Health and Substance Use and the leader of SAMHSA. “In standing up this new office, SAMHSA is committed to growing and expanding recovery support services nationwide.”

Recovery is enhanced by peer-delivered services. These peer support services have proven to be effective as the support, outreach and engagement with new networks help sustain recovery over the long term. Peer services are critical, given the significant workforce shortages in behavioral health. SAMHSA’s new Office of Recovery will promote the involvement of people with lived experience throughout agency and stakeholder activities, foster relationships with internal and external organizations in the mental health and addiction recovery fields and identify health disparities in high-risk and vulnerable populations to ensure equity for support services across the Nation.

“SAMHSA believes in recovery and recognizes the importance of including families, loved ones and allies,” said Assistant Secretary Delphin-Rittmon. “If people are struggling, they don’t need to struggle alone – services and supports are available across the country, which can help people find long-term recovery.”

SAMHSA has a long history of advancing Recovery Support dating back to the 1980s with the Community Support Program and the 1990s, when the first Recovery Community Support Programs were funded. SAMHSA defines recovery as a process of change through which individuals improve their health and wellness, live self-directed lives and strive to reach their full potential.

People searching for treatment for mental or substance use disorders can find treatment by visiting https://findtreatment.samhsa.gov or by calling SAMHSA’s National Helpline, 1-800-662-HELP (4357).

Reporters with questions should send inquiries to media@samhsa.hhs.gov.

During this SHAIR Podcast, I shared how I maintain my recovery daily and a little bit about how things were at the beginning of it. Hope you can take something away from this to help your recovery. Listen below…

-Dr. Harold Jonas

The SHAIR Podcast – “Get Sober, Stay Sober” with Dr. Harold Jonas, founder of Sober.com https://soberpodcasts.com/episode/shair-podcast/get-sober-stay-sober-dr-harold-jonas-founder-sober-com/

            My friend isn’t a millionaire and I don’t tell the story to give him a pat on the back.  Instead, it is a reminder of how important helping others in life is and how it is an important part of recovery.  Most people suffering from addiction issues are self-centered with their main focus being on themselves and how to get what they want.  Helping others shifts this focus from oneself to another person’s needs.  By doing this, a person benefits from the positive psychological affects they received and by reminding them that others matter too.

            Not everyone may be in the spot where they can provide financial assistance or purchase things for others nor am I saying they should.  Here are some ideas on how you can help another today:

• Smile at a strange – You never know what someone is going through in their life and something as simple as a smile can make a difference.
• Say “thank you” – Encourage kind acts by saying “thank you” to someone who does something good for you.
• Volunteer AKA Community Service– If you search around, there are many volunteer opportunities available.  You can help others suffering from addiction or other causes. 
• Become an Advocate – Lend your talents to a cause and educate others on it.  For more information, see the mini course on advocacy available at www.recoverycoaches.com.
• Donate – It can be money, products, food, clothes or whatever you can give.  This can be as easy as donating clothing to a local thrift store so they can raise money for a cause or donating food to a pantry.
• Help another you see struggling – I did this just last week when I saw an older man struggling to get something into his cart.  I asked if he wanted help and he said, “That would be great.”  It helped another in need that most people were ignoring.  As I said before, it can be free things and doesn’t require spending money.
• Create a care package – There are a number of great ideas on Pinterest for care packages and thoughtful gifts that you can create for another to lift their spirits.  One I made for a friend once was on the theme “Sorry you are blue” and included items with blue color or packaging.  Another popular one centers around the color yellow as if you are sending sunshine their way.  Other neat ones include kits you can give out to those who are homeless.
• Help a Friend – There may be a friend in your life that has gone out of their way to help you in your time of need.  Ask them if there is a chore or project you can help them with to return the favor.  Might be simple as babysitting someone’s child so they can enjoy some personal time.

These are just a few ideas of ways to help.  I apologize for using the phrase “as simple as” repeatedly.  I just want to get across the idea that not everything requires money and can be simple tasks that just require your willingness to help and time.  Here are some other good articles I found on the subject for you to explore more options:

• 10 Ways To Help Others That Will Lead You To Success via @forbes https://www.forbes.com/sites/johnhall/2013/05/26/10-ways-to-help-others-that-will-lead-you-to-success/#76a71ce62bce
• 25 Ways To Help a Fellow Human Being Today from zen habits
  https://zenhabits.net/25-ways-to-help-a-fellow-human-being-today/
• Healing Through Service: 20 Ways To Help Others (and Yourself) from tinybuddah.com
  https://tinybuddha.com/blog/healing-through-service-20-ways-to-help-others-and-yourself/
• Helping Other Alcoholics Helps the Helper | Psychology Today https://www.psychologytoday.com/blog/the-joy-giving/201204/helping-other-alcoholics-helps-the-helper
• 100 Things You Can Do to Help Others For Free from Real Advice Gal
  https://madamedeals.com/100-story/100-things-you-can-do-to-help-others-for-free/

I hope these items help you explore how you can help others and encourage you to take action. 

Addiction Impacts Men and Women Alike

First, it’s important to note that women and men should receive nearly identical treatment for addiction. Both sexes deserve access to evidence-based treatment, whether that involves prescription medication from medical professionals or one-on-one behavioral therapy. Why is this? Because addiction impacts men and women in similar ways.

Whether patients are men or women, they will suffer from the physical effects of addiction. They may be at risk for stomach cancer, liver disease or heart failure as a result of their addictions. Men and women alike can feel isolated, have broken relationships, and may lose their careers.

While addiction can impact both sexes in the same ways, and treatment should be similar across the board, it may still be substantial benefit to separating men and women during detox or rehab. Women in recovery might do best when they are in a safe, secure environment where the facilities and therapies are geared toward their specific needs.

Women May Feel Safer Sharing in Segregated Spaces

One of the reasons that women may prefer to recover in a women’s only space is that it can be easier for them to share personal experiences. For a number of women struggling with addiction, opening up can be challenging. Often, their experiences relate directly to men, and speaking in a room full of men can make it harder to be truthful about what they’re experiencing.

It’s also important to address the fact that many women who are in recovery from addiction have a history of trauma. Unfortunately, some of them may be struggling with sexual abuse or domestic abuse, often at the hands of men. It can be integral to recovery for these women to talk about their experiences, and realize that many other women have gone through similar situations. However, sharing these traumatic stories while surrounded by men can be difficult or even impossible.

In group counseling, it may also be beneficial to discuss topics that impact women most. For instance, many women in rehab are also mothers, and they want to talk about how to regain custody of their children or set a positive example for them in the future. Women may also want to discuss the future of their marriages, another topic that may not be as appealing to a mixed audience. Group therapy can also target common mental health issues among women, which might include depression, anxiety, low self esteem, self-harm or eating disorders.

Refraining From Romance Can Aid in Recovery

One of the risks to avoid in recovery is replacing one addiction with another. Unfortunately, romantic relationships that form in rehabilitation programs are often just a way to redirect obsessive or addictive behavior. As a result, they should be avoided, since abstaining from romance or sexual activity can allow patients to focus more completely on their own journey to recovery.

Rehab makes people vulnerable, as they are undergoing a major life transition. Free from the binds of a drug or alcohol addiction, individuals can struggle to make sound choices. That’s why it’s often best to attend sex-segregated rehab programs. Eliminating the opposite sex entirely, at least for the duration of a rehab or detox program, can make it easier to recover properly, follow the rehab protocol and dive into therapy and treatment rather than a new relationship.

Facilities Can Be Geared Toward the Needs of Women

Women ready to begin recovery from addiction may want to focus on facilities that understand the specific needs of women. Ultimately, great rehab facilities will cater to both men and women, but there can be some minor differences that make a difference.

Women are often more concerned with their weight than men, particularly because rehab is a time when weight gain is likely for those in recovery from drug addictions. During this natural and healthy stage of recovery, nutritious and healthy meals can provide plenty of energy without adding unnecessary calories. Dining facilities can also cater to a greater range of dietary restrictions or help pregnant women get the nutrition they need.

Women might also prefer certain recreational facilities to enhance their time in rehabilitation. This might run the gamut from an arts and crafts room to yoga classes. Having gender-specific facilities may encourage women to use more of the amenities and take full advantage of all the services available that can aid in addiction recovery.

Camaraderie Among Female Patients

One of the often underrated benefits of addiction recovery programs is that they can teach patients how to socialize. After years of addiction, it’s not unusual for individuals to be isolated, or unable to participate in a group dynamic in a healthy way. With men in the mix, some women may further isolate themselves, struggling to find an appropriate place in the group.

By contrast, a women’s-only rehabilitation program may encourage social activity. Women may find that they have a lot in common with other patients, and they can form bonds that have the potential to last for a lifetime. During group counseling, rehab outings or even daily meals, they will have opportunities to express their individual personalities without feeling threatened or shy. Doing this can be crucial to the reintegration of patients into society after rehab is complete.

In many ways, recovery for women is identical to recovery for men. However, gender-specific recovery can certainly have some benefits. By increasing feelings of safety, improving shared spaces and having more open group therapy, women will have a better chance at recovery and lasting sobriety.

Levels of Care for Optimum Recovery

As individuals begin searching for rehab programs that will suit their needs, it’s important to give serious thought to the desired level of care. The best rehab centers tend to offer multiple levels of care, but there are also specialized facilities that focus on residential programs, partial hospitalization programs, outpatient programs or intensive outpatient programs. Each has its own pros and cons and can be effective, but it’s up to individuals and medical professionals to determine the best level of care for each journey to recovery.

Perhaps the most proven and effective level of care for addiction treatment facilities is inpatient therapy, which is also known as residential therapy. These programs are 24/7, which means that patients are held accountable around the clock and receive assistance, support and treatment onsite. Patients receive accommodation at residential therapies, and they can be ideal for those who have severe addictions and a high chance of relapse.

Another level of care that’s popular with those who have families, careers or other obligations during the day are outpatient programs. An outpatient program is one that doesn’t include accommodations, which allows patients to minimize disruptions to their schedule and spend nights in their own homes. Some programs are just a few hours each day, but others can include a full daily curriculum with meals as well as social activities.

Evidence-Based and Alternative Treatments

When seeking placement in a rehab facility, it’s also vital to think about the kind of treatments that are available. No two rehab facilities are created equally, and some will place an emphasis on a specific kind of treatment. Whether patients are paying cash, receiving health insurance coverage or getting free treatment, they deserve a say in the kind of therapies available and the kind of rehab facility in which they are placed.

Evidence-based treatments are those treatments that have been scientifically proven to work and are effective in treating addiction. Some of the most common evidence-based treatments for addiction include pharmacological approaches, which might include short or long-term use of prescription medications, as well as behavioral therapies. Group counseling, cognitive behavioral therapy and dialectical behavioral therapy all have a history of success.

While evidence-based treatments is the mainstay of any rehab program where patients are placed, there is mounting evidence to suggest that holistic or alternative therapies can also be effective. Spiritual and religious development, for instance, can help patients on the journey to lasting sobriety. Fitness and hobby therapies are also able to strengthen and develop the skills of patients, help them feel fulfilled and create passions beyond addiction. Rehab placement may need to take into account the desire for alternative recovery approaches like yoga therapy or art therapy, when applicable.

Factoring in Cost and Health Insurance Acceptance

Often, the biggest factor to consider in rehab placement is cost. More than half of those individuals who seek help through a rehab facility for drug or alcohol addiction will have health insurance or Medicaid. However, many more don’t have adequate coverage. Thankfully, rehab assistance is available whatever the budget or the financial circumstances.

Many rehab facilities, both those that are state-run and those that are private companies, will accept health insurance plans from major providers. For patients, this can mean cost-free rehab. In other cases, it can mean affordable coverage once the deductible has come into play, or it might mean reimbursement after private payment has already taken place.

Those individuals who are struggling with addiction, but unsure of how to cover the costs of rehab, should always seek help. Free rehab assistance can reveal local facilities that offer free rehab programs to patients. Some facilities offer scholarships or free care to certain patients, some facilities operate exclusively on donated funding and others have grants from government organizations and departments. Financial limitations don’t equate to recovery limitations for any prospective patients in need of rehab assistance.

Choosing the Ideal Location for Recovery

Often, rehab placement will have a lot to do with location. There are both pros and cons to leaving home for rehab, and patients will need to consider these various factors when making their choice. For logistical purposes, particularly for those patients who want to find an outpatient program, it may be best to stay nearby to avoid long commutes to and from daily rehab programs. Other patients, however, may wish to seek out residential programs for a more intensive recovery schedule and the opportunity to have more privacy as well as a physical space between them and their familiar neighborhood temptations.

Seeking Assistance for Rehab Placement

When it comes to finding the right rehab for recovery, it’s normal for individuals to immediately head online and begin the search. However, with so many different factors in play, it can be challenging to learn specifics about accreditation, quality of treatment or financial coverage options. Professional rehab assistance is often free of charge to prospective patients, but it makes the entire search process easier. While not necessary to find a suitable rehab program and facility, it can certainly make the task less challenging, particularly for individuals who need help quickly and don’t want to wait to seek out help.

Finding a suitable rehab facility can be difficult, especially when there are concerns about treatment methods, availability and cost. Rehab assistance makes the process go far more smoothly, reducing worry and ensuring that all prospective patients are placed in facilities that will best help them recover from addiction.

Following an alcohol recovery program requires a lot of motivation and inspiration.

It may seem hard at first but it results in a better and more positive lifestyle. Unfortunately though, there are a lot of myths that have been attached to the term recovery, treatment and the overall goal of overcoming substance abuse.

You Just Have To Say No To Overcome Alcohol Abuse

Many people believe that recovery is simply a matter of willpower. It is very difficult to say no to alcohol after saying yes to it for so many years. However, being so accepting of alcohol has led people to recovery. Allowing alcohol to become a grand part of your life leads to a lot of psychological damage that is tough to overcome. It takes a lot more than a simple two-letter word to fight the lust and temptation alcohol creates. It’s about understanding how you got to recovery, recognizing it has taken over your life and knowing that you are better than the situation it has created led you to.

You Have to Hit Rock Bottom Before You Can Win Against Alcohol Abuse

This is one of the biggest misconceptions of seeking recovery from alcohol abuse. You never have to hit rock bottom to consider recovery. In fact, people who consciously decide to seek treatment before hitting rock bottom find the most success. Recovery can begin in any point of your addiction, whether you are in its initial stages or you did hit rock bottom. The longer you deny you have a problem the harder it is for you going to get sober. Nobody wants to hit rock bottom, anybody who has been there will urge you to avoid it all costs.

Treatment Didn’t Work the First Time and You Still Abuse Alcohol So Why Try It Again?

The old cliché states that “The third time is a charm.” In recovery, it may be the fourth, fifth or even tenth until it is a charm. Recovery from alcohol abuse is a journey. You will need to take a lot of small steps to become sober. Just because people relapse it does not mean that treatment is failing. You are actively deciding to make your life better when you chose to go to a treatment center. People who go through relapse are not failures by any means. They are survivors. They repeatedly conquer temptation and discover better ways of treatment.

Hearing these myths about drug abuse should not hinder your thoughts on going through recovery. They are myths for a reason. Realizing you may need help is a great beginning and there is no myth out there that is true to stop you from gaining your life back. You are in control of your life and the decisions you make should all be positive. If you are seeking options for treatment or need help, look for the halfway house nearest you or drug treatment center near you.