Author: Sarah Shawaker

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12 Practical Tips to Manage Stress as a College Student

College can be an exciting time, but it can also come with pressure to succeed. Students may think they need perfect grades, a buzzing social life, and adequate sleep and exercise to thrive. Outside factors like work and financial stress can also contribute to this pressure. Sometimes, it’s hard to maintain the juggling act.

More than ever in the past few years1, there’s been a rise in anxiety, depressive symptoms, and burnout among students2. Students have been seeking professional mental health services3 on campus than ever before; however, there is more demand than supply of mental health support. 

Fortunately, you have multiple ways to manage stress. Discover how tiny habits can transform your college life.

1. Time Management

Time management is crucial for students balancing coursework, social activities, and personal responsibilities (especially on a college campus with plenty of distractions). Studies have found that students who use time management skills excel in their grades4. These skills also reduce anxiety5, improve well-being, and enhance sleep quality.

You can begin effectively managing your school work, friends, job, and hobbies by taking inventory of where you invest your time and energy. What are your priorities, and do those get most of your time? Do you tend to procrastinate homework by scrolling on your phone? Do you spend so much time on schoolwork, that you don’t have time for activities you love? Be honest with yourself and see what you can change for the better. 

Set up your schedule prior to the start of the week. You can use a physical or virtual calendar to block schedule your responsibilities. Get granular with this—instead of blocking off 2 hours for “homework,” instead put “Art History 200 Reading and Discussion (pages 74-189).” You could even block off 3 hours for dinner with friends on Friday night. Visually seeing what tasks you need to do and when can help prevent procrastination. 

For personal goals, use a habit tracker to break down your daily progress. For example, you could write “go for a run” or “make my bed.” Remember to give yourself grace; it might be hard to check everything off your to-do list. Stay accountable yet flexible.

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2. Establishing Boundaries

Personal boundaries are the emotional, physical, and mental limits you set to protect your well-being. Establishing boundaries with everyone, from your partner to a stranger on the street, is essential.

Setting boundaries while in college can reduce stress6 by balancing your priorities. For example, you may say no to a friend’s get-together so you can do homework, and you may also set a time to stop studying so you can get 8 hours of sleep. Knowing your limits and when to say “no” can ensure you align with your values. There will always be more social and academic opportunities, but your well-being should be your top priority.

When discussing your new boundary with another person, communicate clearly and emphasize that you’re setting this to honor your well-being. For example, you could say, “I have a lot on my plate right now and need to focus on school work. I won’t be available for social plans until the weekend. I hope you understand.”

You can create a boundary with yourself to care for your mental and physical health. For example, you could include a “self-care” session once every two weeks, during which you take time to do things that bring you joy and reduce stress, such as reading, exercising, and getting outside. 

3. Seeking Professional Support

Numerous resources are available for students grappling with high-stress levels. Your university likely has qualified mental health professionals to assist students with stress and related concerns. A quick search for “__[College Name]__ Mental Health Resources” will reveal the support options at your disposal, including therapy sessions with licensed therapists, peer support networks, and wellness initiatives. You have the flexibility to choose the services that best suit your needs. These offerings are accessible both in-person and online, ensuring you can find help in the best format.

Because of the mental health crisis in college students7, sometimes counselors won’t have availability to take on a new client (especially during high-stress times of year, like leading up to finals week). The best way to avoid this obstacle is to be self-aware and recognize when you feel overwhelmed. Regularly assess your well-being, and if you start to experience unhealthy emotions, reach out for help. Some students may find it helpful to begin seeing a counselor through their university at the start of the semester, that way they can continue sessions throughout the school year. 

Questions to Ask Your Provider

Once you’re connected with a mental health professional, consider asking questions such as these to get the most out of your counseling sessions:

  1. How do you tailor your therapy sessions to my student experience?
  2. Can you help me with specific issues (like stress management)?
  3. What can I expect from the first few sessions?
  4. How will you measure progress in my therapy sessions? 
  5. What do you suggest for managing stress and anxiety, especially during exams or deadlines? 

4. Healthy Lifestyle Choices

Small adjustments to your daily routine can significantly lower stress levels, enhancing your overall college experience. Healthy lifestyle choices that resonate with your well-being can diminish stress and anxiety, elevating your general wellness8. Some important life areas you’ll want to consider include:

As you explore these lifestyle choices, trust what feels right for your brain and body. One person might discover that getting 9 hours of sleep is helpful for them, while another may feel amazing when they dedicate 20 minutes to meditation every day. Whatever contributes to your well-being is the right choice.

6. Setting Realistic Goals

Breaking down large academic and personal tasks into smaller, manageable goals will make achieving these goals more realistic17. If you see that your everyday effort is making a difference, you may feel more motivated to continue working towards your goals. This may also inspire you to effectively use your time and be the best version of yourself.

You can track your progress using the habit tracker or block scheduling method. Celebrating your achievements along the way is a fun way to encourage yourself. Once you’ve reached a milestone in one of your goals, you may go get ice cream or buy a new book. 

Remember, progress can be alinear, and what may have been a good plan initially might need to be adjusted to fit your current circumstances. Stay flexible and give yourself grace; some progress is better than no progress.

7. Time for Recreation

Allocating time for hobbies that bring you joy can help you stay motivated and happy. In fact, those who regularly enjoy their hobbies are less likely to experience stress, low mood, and depression18. Purposeful activity, meaning carving out time to do what you love instead of only doing it when you have leftover time, should be an important part of your schedule. You may have more energy to complete all your responsibilities when you allow yourself to have dedicated fun time.

8. Avoiding Procrastination

Procrastination can occur when you fall out of routines and motivation. Not only can your schoolwork suffer from procrastination, but your mental health can worsen with symptoms of stress, anxiety, depression, and low self-esteem19. 

To overcome this, take note of what triggers your procrastination. For example, you might procrastinate when you feel overwhelmed with school obligations. When this happens, you can use task managers and block schedule your time, so you feel more in control of when you’re doing your tasks. You might enforce boundaries with others, like staying home on Sundays to do homework, and yourself, like no phone time from 4-8pm on school days. Creating a routine that works for you is a powerful incentive to manage your workload effectively.

9. Managing Finances

Developing a budget can help you manage your finances, especially during college when resources are often limited. A well-planned budget can help reduce financial stress by providing a clear picture of your income and expenses, allowing you to make informed decisions about your spending and saving habits. You could list all your expenses and put them into categories such as “necessities” and “wants.” Focus on essentials (tuition, rent, groceries) first and see what’s left for other spending.

You could search “__(University Name)__ Scholarships and Financial Aid” to see what scholarships or grants your school offers. You can talk to your academic advisor about applying to these. For more information, visit the Federal Student Aid’s FAQ page.

Some students have time in their schedules for a job. Part-time employment can be an excellent way for college students to earn money, gain work experience, and develop new skills while managing their study schedules. Internships can also help you advance to your desired career.

10. Practicing Self-Compassion

You practice self-compassion when you are kind and understanding rather than harshly self-critical when you make mistakes or feel inadequate20. In times of difficulty, like finals week, you can give yourself the same support and encouragement that you would give to a friend.

A positive mindset is a cornerstone of self-compassion. Some people are naturally more pessimistic, so creating positive thoughts and behaviors may take intentional actions. For example, you may say positive affirmations to yourself every morning or create a list of 5 things you’re grateful for every night. Small steps like these compound to a happier mindset. 

If you are typically hard on yourself when you don’t receive certain grades, try using a positive mindset rather than beating yourself up. For example, you could write in your journal, “Although this isn’t the grade I wanted, I’m proud of how much effort I put into studying. I know that I am capable and smart.” Positive thought patterns allow you to perceive stressful situations as less threatening, leading you to use healthier, more effective coping skills21. 

11. Time for Reflection

Taking time to reflect on personal values and goals can ensure that you look at the whole picture and live in harmony with your desires. You may journal your responses to questions such as 

  1. Are my academic classes aligned with my career goals?
  2. What would my future profession entail, and am I gaining valuable experience in my classes that will contribute to it?
  3. How much time do I spend on homework per week? How much time do I spend on hobbies and time with friends and family?
  4. How do I feel about my academic performance? Are there changes I can make to enhance it?
  5. Do I dedicate enough time to my hobbies? 
  6. In what ways have I been effectively managing my time? What ways can I improve?
  7. When I’m stressed, how do I cope? Are there better ways to cope?

You could plan to do a self-check-in once a week or once a month. If you need more advice, you can talk to advisors or mentors about personal development. Someone with more experience can provide valuable insights. 

12. Embracing Imperfection

Whether pressure comes from parents, friends, or yourself, perfectionism can lead to stress22 and unrealistic expectations. It can also hinder academic and personal growth because of the self-punishing thought patterns. 

Sometimes, accepting 85% is more valuable than achieving 100%, so you can care for your mind and body. Your happiness and well-being are more important than one test score. College is a time of change, learning, and self-discovery, so embracing imperfection can help mitigate these pressures by fostering resilience, adaptability, and compassion toward yourself and others. It can also create a more fulfilling college experience.

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Navigating Pre-Employment Drug Screening: Identifying the Substances Tested

A pre-employment drug test verifies if you are using illegal substances. These drug tests help employers understand if you are using any substances that may interfere with your ability to work. 

Although the legalization status of substances can vary across regions, such as marijuana, the test results can be used at the employer’s discretion. Drug tests can also be conducted at random, post-injury, if medications were used during recovery, with reasonable suspicion, or periodically during employment.

Commonly Screened Substances

Employers may test for various substances depending on the line of work, the location, the job role, and other factors. Commonly screened substances include, but are not limited to:

  1. Marijuana
  2. Cocaine
  3. Opioids (including heroin, morphine, codeine, and oxycodone)
  4. Amphetamines (including methamphetamine and MDMA)
  5. Benzodiazepines
  6. Alcohol
  7. Phencyclidine (PCP)

Detection Methods

Depending on the substances and desired time period of detection, employers have a few testing methods to choose from1: 

  1. Urine testing is the most common method that detects recent use of drugs. You will pee into a small cup and give it to a worker for testing. A urine test can typically detect substances used in the past few days.
  2. Hair testing can detect drug use over longer periods of time. A small hair sample is taken from the crown of the head or the armpit and must be at least 1.5 inches long. This method can detect drug use up to 90 days prior. 
  3. Blood testing is an accurate drug detection approach; however, it is costly and more invasive. A clinician uses an IV to draw a small amount of blood, and the test detects substances used in the past couple of hours or days. 
  4. Saliva testing uses a swab to collect a sample inside your mouth. This method detects drug use in the past 48 hours.

Factors Affecting Detection

Test results can be unique to each person’s circumstances, including factors such as:

  1. Frequency and amount of substance use: A chronic daily user will likely have the substance readily detected. An occasional user may be harder to detect, depending on the test.
  2. Metabolism and body composition: Your metabolic rate can influence how quickly drugs are processed and eliminated from your body2. Age, gender, genetic makeup, and overall health play significant roles in metabolism speed. For example, someone with a slower metabolism will take longer to eradicate substances.
  3. Sensitivity of testing methods: Different testing methods have varying sensitivities and detection windows. The cutoff levels (the minimum amount of drug residue required for a test to be considered positive) also vary by test. They can affect whether a result is positive or negative.
  4. Time elapsed since substance use: Depending on the test, if substance use is more than two weeks prior to the test, most methods will not detect it; however, hair testing can detect drug use for months.

Legal Implications

Employers must comply with federal and state drug test regulations, which can vary by region. 

In most cases, employers must give reasonable notice before the test and obtain the employee’s or job applicant’s consent. Drug testing policies must be fair to all employees or candidates to avoid discrimination. The Americans with Disabilities Act (ADA) protects individuals with disabilities who must take medication for their condition.

In some regions, laws and regulations may limit the actions employers can take in response to a positive drug test, particularly for substances like marijuana, where legality varies by jurisdiction.

Wrongful termination or disciplinary actions based on drug test results can lead to legal disputes, so employers must be clear, consistent, and legally compliant when defending their actions.

Employer Policies and Procedures

Drug test results represent highly sensitive and strictly confidential health information. Unauthorized disclosure of test results can lead to legal action against the employer. Before taking the drug test, you must agree to your privacy and confidentiality rights.

If the test results are positive, the employer has the right to rescind the job offer or terminate employment. Companies can also take disciplinary action, such as suspension or mandatory participation in a drug treatment center.

In some professions, a positive drug test may result in the suspension or termination of professional licenses or certifications, potentially rendering an individual ineligible for promotions and transfers.

Preparation and Mitigation Strategies

If you’re worried that your substance use may interfere with obtaining employment, it might be time to look into professional treatment. 

Your recovery journey can begin with medical detox. With clinical support, this process rids the body of harmful substances and helps you quit drinking alcohol or using drugs. In the case of alcohol and opioids, detox can be life threatening if done improperly. You can search for qualified detox centers near you to see what substances they treat, insurances they accept, and treatment approach they use. 

Often, detox isn’t enough for full recovery. You and your care team can collaboratively decide which level of care is best for your needs:

  • Outpatient (OP): You’ll meet 1-2x per week with your provider and others in treatment.
  • Intensive outpatient (IOP): You’ll meet 3-5x per week for several hours at a time for more intensive care.
  • Partial hospitalization (PHP): You’ll meet 5-7 times a week for a full day.
  • Residential: You’ll live in a rehab for 28+ days and engage in treatment with a comprehensive staff and a community of peers. 
  • Inpatient: You’ll live in a treatment center or hospital-like setting and have 24/7 monitoring. 

Managing addiction can be a complex and individualized process. Licensed professionals can provide you with appropriate tools, techniques, and support tailored to your specific needs. You may engage in talk therapies such as: 

  • Cognitive behavioral therapy (CBT) to learn how to replace unhealthy thought patterns with more affirming ones.
  • Contingency management (CM) that provides positive reinforcement, such as rewards or incentives, for maintaining abstinence from heroin.
  • Relapse prevention counseling to learn techniques to manage addiction cravings and other symptoms.
  • Motivational interviewing to explore the reasons why you want to recover and use that purpose to motivate change. 

Resources and Support

In the case of employment-related drug testing issues, seeking legal assistance can be a crucial step in understanding your rights, navigating potential consequences, and challenging unjust or unlawful practices. 

If you are struggling with a substance use issue, professional addiction treatment can help you identify triggers and unhealthy behaviors, learn positive coping skills, and adapt lifestyle habits to change your life for the better. Treatment may involve a mixture of evidence-based talk therapies (like cognitive behavioral therapy (CBT)), holistic healing modalities (like yoga), and support groups (such as AA and NA).

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Empowering Support: Resources and Strategies for Loved Ones in Mental Health and Addiction Treatment

Addiction and mental health conditions don’t only affect the individual—they affect the entire family unit. If you know someone in recovery, chances are you are a part of the healing process. 

Support from loved ones plays a critical role in the treatment journey, not just as a supplementary aspect of care but as a core component of successful recovery. Your help is a profound act of love, but it comes with challenges. Loved ones can face obstacles that test their resilience, patience, and emotional stability. Understanding these challenges is crucial for developing strategies to navigate them effectively. 

Understanding the Role of Loved Ones

Each person’s journey with recovery looks different, and so does the support of their loved ones. Regardless of when you joined their treatment journey, your help matters. 

When a person undergoes addiction or mental health treatment, support from loved ones can greatly improve their outcomes1. Family engagement can lead to fewer relapses, longer duration between relapses, reduced hospital admissions, shorter inpatient stays, and improved compliance to medication and treatment plans.

These massive patient benefits are likely why you want to help your loved one through recovery; however, witnessing their struggle with mental health issues or addiction can be emotionally taxing2. The constant worry and need to provide ongoing support can be physically and mentally exhausting. This can lead to emotional burnout3, where the supporter feels overwhelmed and unable to continue providing care effectively.

Assisting a loved one through treatment requires patience, understanding, and a compassionate approach. Your guidance during this time is invaluable; however, remember that you don’t have to do it alone. There are many resources to support you and your loved one during recovery.

Types of Resources Available

To support your loved one to the best of your abilities, you will need outside help. Fortunately, there are multiple avenues available.

Educational Resources

Substance use disorders and mental health conditions can be very complex. The more you know about the condition(s), and what your loved one is going through, the better equipped you both are to navigate recovery.

To learn more about different disorders, types of treatment, insurance coverage for rehab, and more, visit our Resource Library to explore comprehensive articles covering a variety of educational topics.

You may also do your own research and talk to medical professionals to stay informed. Reading up on the condition(s) can provide you with a basic understanding of the symptoms, treatments, and potential risks. Speaking with a doctor or your loved one’s care team can offer personalized insights and information. 

Support Groups

Alcoholics Anonymous (AA) and Narcotics Anonymous (NA) groups use the 12-Steps program as their foundation. AA and NA hosts meetings for family members of people with substance or behavioral addictions to learn from the others’ shared experiences. They offer in-person or virtual groups across the country. Find an Al-Anon or Nar-Anon group near you. 

SMART Recovery also offers family support groups, however they differ from the 12 Steps by focusing on one’s resilience and ability to overcome addiction rather than a higher power.

For those with a loved one in mental health care, the National Alliance on Mental Health (NAMI) provides family support groups. During sessions, peers discuss their experiences to foster understanding and hope. You may work on coping skills, forgiving yourself for past mistakes, releasing judgment, and embracing resilience. Groups are free and confidential. Find a NAMI family support group near you.

Therapy and Counseling

Family therapy will likely be an option as part of your loved one’s treatment plan. Addiction and mental health treatment is more effective with family therapy4, helping both the person in recovery and loved ones. By making positive changes in family dynamics, therapy can reduce the stress of having a loved one in treatment and improve how families treat each other as a whole. In a family therapy session, you can set boundaries, work on communication skills, and resolve conflicts.

You may choose to seek professional 1:1 counseling. It can provide a confidential and safe space for you to process your feelings, develop coping strategies, and maintain your well-being while supporting your loved one. Your therapist might help you communicate your boundaries, prioritize self-care, and practice stress management techniques.

Strategies for Supporting Treatment

Supporting a loved one through treatment for mental health issues or addiction is a compassionate yet complex journey. It requires patience, understanding, and a proactive attitude to support your loved one and take care of your own well-being. A well-rounded approach, emphasizing helpful communication, is key. 

Effective Communication Techniques

Talking to someone who’s experiencing addiction or mental health issues can be an opportunity to show your empathy and understanding5. You can approach these conversations with a calm and non-judgmental attitude. Show that you genuinely care and want to listen. And be clear that you’re concerned about them.

Encourage them to share their feelings by asking open-ended questions like “Can you tell me what you’ve been going through?” or “How have you been feeling lately?” 

Try to make your loved one feel seen by acknowledging their experiences. You can say things such as “Tell me how you are feeling, I care about your feelings and well-being,” or “I am right here for you. Tell me how I can help you.” Empathize with what they’re experiencing—they’ll be more likely to trust you for help.

Your loved one is going through a challenging time, so try your best to be patient. Stay calm and collected when they tell you about their feelings. Make sure they know that they don’t have to go through this alone. Remind them that seeking help is a positive step.

Setting Boundaries and Practicing Self-Care

Setting healthy boundaries can help maintain a positive relationship dynamic and prevent enabling behaviors. Boundaries are essential for both your loved one and yourself, as supporting someone in recovery can be emotionally taxing.

For example, you can express that you won’t participate in activities or situations that enable their addiction, but you’ll support their recovery efforts. This could look like withholding money they would use to buy drugs or not bailing them out of jail. You can offer your help finding appropriate treatment and stay consistent with your support. 

Take care of yourself by setting healthy boundaries, seeking support from others, and practicing self-care. You cannot care for someone else if you are not taking care of your own needs first.

Encouraging and Reinforcing Positive Behaviors

Recognizing both big and small achievements propel the recovery journey. Your loved one is likely to sustain recovery by staying positive and motivated6. Conversations should stay optimistic and realistic—acknowledge their hard work and express your belief that they can overcome these challenges. You can offer regular support and words of affirmation with your love and confidence in their ability to recover. 

Milestones could look like attending therapy sessions regularly, reaching sobriety cornerstones,  or simply having a good day. You can personalize celebrations to what your loved one finds meaningful and enjoyable, such as a favorite meal or a small gathering with close friends and family. 

Establishing traditions around milestones can give your loved one something to look forward to. For example, for each month of sobriety, you might plant a new flower in the garden.

Ways to Help Loved Ones Help Themselves

One of the best ways you can help your loved one is by guiding them towards tools to effectively sustain recovery by themselves. Your loved one may deal with uncomfortable feelings for the rest of their life because of their condition(s). Creating healthy habits can manage discomfort during their journey.

Outside of professional treatment, your loved one can participate in multiple self-reflection and self-care techniques to support their recovery. Taking time to reflect on personal values and treatment goals can help your loved one stay aligned with their desires. Journaling can be therapeutic7, so encourage them to write responses to questions such as 

  1. What events or decisions led you to this point in your recovery journey? How do you feel about them now?
  2. What triggers have you identified that impact your mental health or addiction? What healthy coping mechanisms have you found effective?
  3. What are the most important lessons you’ve learned from your experiences before and during recovery?
  4. What achievements, big or small, have you made in your recovery? How did you accomplish them?
  5. What personal strengths have you discovered or strengthened through your recovery process? How have they helped you?
  6. How has your journey affected your relationships with family and friends? Are there relationships that need mending or strengthening?
  7. What are you grateful for today? How does gratitude impact your recovery journey?
  8. Write a letter to yourself expressing compassion and understanding for your journey. What would you say?

You could offer to engage in healthy activities with your loved one to support their recovery. You might take a walk or do yoga with them for exercise, and you could make healthy, nutritious dinners with them. Your loved one may enjoy creative outlets such as painting, so you could do a weekly paint night with them. And promote supportive relationships with family, friends, or support groups who understand and encourage their recovery journey.

By integrating these healthy self-care practices into daily life, your loved one in recovery can build a strong foundation for sustained well-being and resilience. You play a valuable role in their treatment journey, so be sure to give yourself the love and recognition you deserve. With your help and professional support, your loved one can create a healthier, more fulfilling life.

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How to Navigate Mental Health and Addiction After Treatment

Recovery is an ongoing journey, and intensive treatment arms you with essential tools. After treatment, continuing to use these tools and learn new ones can sustain lasting recovery. Aftercare planning can give you resources for success.

Aftercare, also called continuing care, can reduce relapse rates, help you stay sober, and enable you to lead a healthy, fulfilling life1. You and your care team will create an aftercare plan detailing treatment options, support groups, and lifestyle habits to follow post-residential care. Your aftercare plan will be tailored to your unique needs, ensuring personalized recovery. 

Transitioning Out of Treatment

Completing intensive treatment is a milestone to celebrate; however, transitioning back to daily life after addiction or mental health treatment comes with a unique set of changes and manageable challenges. These obstacles can be broad and vary from person to person, but understanding them can help you navigate this phase more effectively. 

One of the most significant difficulties in this transition is applying lessons learned in treatment to your daily tasks. Without proper guidance, it may be difficult to maintain these skills when you’re no longer in a trigger-free environment. Other challenges include rebuilding relationships, finding a safe home environment, and financial stability2—fortunately, the skills you learn and practice in aftercare can address all of these.

Aftercare services are a vital part of a successful transition and allow you to continuously practice coping techniques and stay connected in recovery. Although your recovery is your responsibility, multiple avenues of support can assist your journey.

Types of Post-Treatment Support

Each of these support options plays a vital role in addressing different aspects of recovery and relapse prevention. 

  1. Outpatient care: These programs allow you to live at home while attending treatment sessions. Programs can vary in intensity and frequency, from daily sessions to meeting twice a week. Outpatient programs usually include evidence-based therapies such as cognitive behavioral therapy (CBT) and psychoeducation.
  1. Sober living: Sober living provides a substance-free, supportive living environment for those transitioning out of residential treatment. Residents typically follow house rules, complete chores, and continue in outpatient care, therapy, and support groups while living there.
  1. Talk therapy: Weekly psychotherapy with a therapist can be helpful to continue skill building and work through stressors. During individual therapy sessions, you’ll likely engage in various therapeutic methods like dialectical behavior therapy (DBT) and acceptance and commitment therapy (ACT).
  1. 12-Step support groups: Programs like Alcoholics Anonymous (AA) and Narcotics Anonymous (NA) offer ongoing support through in-person and virtual meetings and a structured program of recovery steps. These groups provide a sense of community and mutual support from peers who are also in recovery.
  1. Non-12-Step support groups: Alternatives to 12-step programs, such as SMART Recovery, offer a non-religious approach to recovery and focus on self-empowerment and self-reliance. Peer support from those with similar experiences can maintain motivation in recovery3. Those healing from mental health concerns can find community in National Alliance on Mental Health (NAMI) support groups.
  1. Alumni Program: Your treatment center may provide an alumni program where you can bond with peers through in-person or virtual alumni meetings, sober events, or group trips. The program might include follow up check-ins and therapy sessions with a counselor, as well.
  1. Medication management: For some people, especially those recovering from opioid addiction, medication-assisted treatment (MAT) can be an effective component of post-treatment support.4 Medications like methadone, buprenorphine, and naltrexone can help manage cravings and withdrawal symptoms under medical supervision. Medication management for antidepressants, antipsychotics, and more can assist recovery for those with mental health concerns.
  1. Holistic and wellness-centered programs: Activities such as yoga, mind–body therapies, acupuncture, and meditation can be an effective way to manage addiction and mental health symptoms.5 Combining holistic modalities with evidence-based therapies can provide a well-rounded approach to care and an alternative way to heal. Additionally, proper exercise and nutritional counseling can support overall well-being and stress management in recovery.6

Building a Supportive Environment

Creating a support network with strong relationships is a foundational aspect of long-lasting recovery. Social support in recovery can reduce stress, increase self-efficacy, and motivate sobriety or remission.7 When you return home, you’ll want to connect with loved ones who supported you through the treatment process. Let them know how much their help and encouragement means to your recovery. Try your best to plan regular get togethers with friends and family, as avoiding isolation and bolstering these relationships can make recovery easier.

You may want to revisit relationships that were strained by your condition(s). This is an opportunity to practice the communication skills learned in treatment and show your growth, empathy, and patience. 

Your social circle should fully support your recovery efforts, contributing to a healthy home environment. You can also adjust other factors in your life that create a supportive living space, including removing triggers (such as substances), decluttering your home, practicing mindfulness, prioritizing sleep, and building a routine with meal times, exercise, and hobbies.  

Coping Strategies and Relapse Prevention

Recovery is something you actively engage in for the rest of your life. There may be times when you experience uncomfortable feelings and situations; however, with the right tools, you can navigate through uneasy moments. 

Triggers can look like stress from work, relationships, finances, and certain establishments. It may be smart to avoid bars or similar environments to prevent attending a high-risk situation. Recognizing these triggers and planning how to manage them can prevent relapse.

During treatment and after, you’ll practice using coping techniques, which can look like breathing exercises, regulating emotions through journaling, and saying “no” to situations that do not serve your recovery. It’s important to mindfully use coping skills in both uncomfortable situations and relaxed environments—that way, when a time arises when you need to use the skill, you’ve practiced it in low-stress times and feel comfortable using it.

You and your care team can create a personalized relapse prevention plan. This plan addresses potential triggers, outlines coping strategies, and identifies supportive resources, making it a cornerstone of successful long-term recovery.

Monitoring Progress and Adjustments

Although recovery is alinear, all healthy progress should be tracked and celebrated. To ensure that you’re engaging in activities that suit your current recovery needs, you can have regular check-ins with your healthcare providers. What may have worked in the beginning of your treatment experience might not serve you years down the road. You might find journaling about your 1 month, 1 year, and 5 year goals helpful. You can also write answers to questions such as:

  1. What were your main goals when you started the aftercare program? How well do you feel these goals are being met?
  2. In what ways have you changed since beginning your aftercare program? Consider habits, thought patterns, emotional responses, and relationships.
  3. What are the most significant challenges you’ve faced during your recovery process, and how have you addressed them? How has your aftercare program supported you in these challenges?
  4. What new coping strategies or skills have you learned through your aftercare program? How effectively are you able to apply these in real-life situations?
  5. In what areas do you feel you still need to grow or improve? How can your aftercare program or other resources assist you in these areas?

Staying flexible yet focused on your end goals can help you feel more fulfilled in your recovery. Every milestone, whether achieving one year of sobriety or simply having a good day, should be celebrated. Honoring your efforts can help you stay motivated and recognize how far you have come in your recovery journey. 

Protect. your long-term recovery: find a treatment provider who can support your unique needs.

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How to Use Naloxone: What Is Narcan and Where to Find It

If someone is overdosing, immediately call 911 or local emergency services.

Narcan, or naloxone, is used to reverse opioid overdose. Opioids, such as heroin, opium, morphine, codeine, and fentanyl, can be legal prescription medications or illegal substances. 

Overdose occurs when an opioid’s depressant effects on the central nervous system cause life-threatening reactions. Narcan reverses an overdose by binding to the same brain receptors as opioids, thereby blocking the opioids from attaching to the receptors. This helps restore normal breathing and consciousness.

Narcan is usually administered through a nasal spray, and it can also be injected.

When to Use Narcan

It’s possible for opioid users to accidentally ingest too much at once and overdose. Other substances like MDMA can be cut with opioids, such as fentanyl, to lower production costs. If someone is displaying the signs of overdose, even if they didn’t knowingly take an opioid, you can still administer narcan—narcan won’t harm someone who didn’t ingest opioids1.

Overdoses usually include respiratory failure, where breathing becomes slow, shallow, or even stops completely. Other signs of overdose1 include:

  • Unconsciousness 
  • Very small pupils
  • Vomiting
  • Inability to speak
  • Faint heartbeat
  • Limp arms and legs
  • Pale skin
  • Purple lips and fingernails

Without immediate medical intervention, an opioid overdose can be fatal. In addition to using narcan in the event of an overdose, immediately call 911 or local emergency services.

Until emergency services arrive, you can help someone who’s overdosing2 by assisting them to sit or lay down in an open space. You can administer CPR if you are qualified, and if their skin is blue, perform mouth-to-mouth resuscitation. Additionally, use Narcan.

How to Administer Narcan

The American Medical Association created instructions showing how to administer Narcan3. You can also watch in video format:

If you are using NARCAN nasal spray, follow these steps:

  1. Peel back the package and remove the device. Put your thumb on the bottom of the plunger and two fingers on the nozzle.
  2. Place and hold the tip of the nozzle in either nostril until your fingers touch the bottom of the patient’s nose.
  3. Press the plunger firmly to release the dose into the patient’s nose.

Tip: When administering a nasal spray, help the patient gently tip their chin upward. This helps open their airways so the spray can better reach the bloodstream.

If you are using EVZIO auto-injector, follow these steps:

  1. Pull the auto-injector from the outer case.
  2. Firmly pull off the red safety guard; do not touch the black base (this is where the needle comes out).
  3. Place the black end of the auto-injector against the outer thigh, through clothing if necessary.
  4. Press firmly and hold in place for 5 seconds. (There will be a distinct “hiss” and “click” sound when working properly. The needle will not be visible after use.)

If you are using yellow cap nasal spray, follow these steps:

  1. Pry off the syringe’s yellow caps (both sides).
  2. Pry off the purple cap on the naloxone capsule. 
  3. Grip the clear plastic wings on the spray nozzle.
  4. Thread the spray nozzle on the syringe.
  5. Gently screw the naloxone capsule into the barrel of the syringe.  
  6. Insert white spray nozzle into the patient’s nostril. Give a short, firm push on the end of the naloxone capsule to spray.
  7. Administer half of the capsule into each nostril.

If you are using an intramuscular syringe needle, follow these steps:

  1. Inject 1 cc of naloxone straight into a muscle, such as the thigh, outer side of the glute, and shoulder.

Administer another dose of Narcan if the patient doesn’t respond/wake up after 2-3 minutes.

Where to Find Narcan

Fortunately, Narcan is becoming more widely available. You can purchase Narcan over the counter in many pharmacies. Local health clinics and community health centers may offer naloxone training and distribution. 

You can also order it online from websites like Narcan.com4. Some states will even send it to you for free—search “free Narcan _(your state or city)_” to find an organization.

How to Care for Someone After You Give Narcan

After you administer Narcan to someone, stay with the person. Emergency services should already be dialed and on their way, but don’t leave the person’s side until medical professionals assist them.

If the person is not breathing or has a weak pulse, continue with CPR if you are trained to do so. Otherwise, ensure the person is lying comfortably on their side with their airways clear to avoid choking on vomit. Once medical professionals arrive, discuss all relevant details to the overdose and what you have done to assist the person (including the type of Narcan you administered and how many doses).

How to Become Trained to Administer Narcan

You can become a trained Narcan administrator through online courses or in-person events. Websites such as Overdose Lifeline5, The Center for Disease Control6, End Overdose7, and American Red Cross8 provide virtual training. You can typically become certified in an hour or less.

Sometimes, you can receive training in person at harm reduction events. Some states may have a map showing where you can get trained, such as Colorado’s End Overdose page9.

However, even if you are not Narcan trained, you can and should still use it to save someone’s life.

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What to Pack for Rehab

As you prepare to enter treatment, you can use this packing list to ensure you have all the necessary items to help you begin your recovery journey. The treatment center may provide a packing list that you can cross-reference, and be sure to adhere to any guidelines they may have. 

The Essentials

Clothing Essentials

You will want to bring clothing that is comfortable, casual, and weather appropriate. Depending on the treatment center’s location, you may want to pack a variety of clothing items that account for temperature changes during the day and night. Be sure to include:

  • Tshirts
  • Long sleeve shirts
  • Shorts
  • Pants 
  • Sleepwear
  • Undergarments
  • Socks 

In treatment, dress should be modest and respectful. Pack items you feel comfortable wearing, and check the center’s dress code.

Toiletries and Personal Care Items

Some centers may provide a general array of toiletries, including shampoo, soap, conditioner, and toothpaste. But others won’t, so make sure you check to see what they’ll provide. Usually, you can expect to bring: 

  • Toothbrush and toothpaste
  • Shampoo and conditioner
  • Soap
  • Deodorant
  • Hairbrush
  • Feminine hygiene products
  • Moisturizer

Try to bring an appropriate amount of product for your program length. If you’re attending a long-term program, ask your admissions coordinator if restocks can be arranged. 

Some centers may not allow certain personal care products, such as shaving razors or products with alcohol (like mouthwash or germ killer). Be sure to ask the admissions team about what is allowed.

Comfortable Footwear

Consider packing footwear for both indoor and outdoor activities. Aside from a comfortable pair of shoes for day-to-day groups, check out the center’s schedule and amenities to see if you’ll need additional shoes to participate in certain activities. For example, if the treatment center has a basketball court, you may want to bring sturdy athletic shoes. If you will go on beach excursions, pack water shoes. 

Medications and Prescriptions

Having proper medication can be an important part of recovery. Your care team will discuss your current medications and medical information to see if medications may be a good fit for you. They can work with you to store medication and give it to you at the correct time. 

Throughout treatment, you may be prescribed new medications. If this happens, it’s very important that the team is aware of any medical conditions you have to avoid negative medication reactions. 

Be sure to double check with the admissions team if you can bring your digestive aids, allergy medication, vitamins, and supplements.

Important Documents

You’ll want to bring several important documents to treatment:

  • Passport or official personal identification
  • Insurance card
  • All current prescription medications, carried in their original, properly labeled pharmacy containers
  • A contact list of anyone you want to keep informed on the progress of your treatment
  • A credit card, debit card and/or checkbook
  • Enough cash to cover general store purchases and other incidental expenses

Organizing and printing all papers beforehand will help make the transition to treatment less stressful.

The “Nice to Haves”

Comfort Items and Mementos

Having something that reminds you of home can make you feel a little more comfortable throughout your recovery process. This might be a picture, blanket, stuffed animal, or a loved one’s gift. These can provide emotional support. 

Be sure to wisely choose your comfort items, as the program likely will not allow you to bring an excessive amount. 

Reading and Writing Materials

Throughout your recovery journey, you may discover that reading and writing can help you express and process your feelings. Bringing a book and journal to write in offers an opportunity to reflect in your downtime. In fact, reading and writing can reduce stress and ease depression symptoms1. 

You may choose to read self-help books such as The Mountain Is You2 and Atomic Habits3. If you’re attending mental health treatment, The Body Keeps the Score4 could educate your journey. A gratitude journal or a journal with prewritten reflection prompts such as The Addiction Recovery Skills Workbook5 could aid self-discovery in this monumental period of growth.

Fitness and Outdoor Gear

Good physical health plays a key role in successful addiction and mental health recovery. Exercise improves cardiovascular health, brain health, and immune system functioning, as well as reduces anxiety and depression symptoms6. The treatment center might provide physical activities to boost your well-being, so consider packing:

  • Athletic shoes
  • Fitness clothes
  • Sunscreen 
  • Bug spray
  • Personal equipment (if the facility has a tennis court, ask the admissions team if you can bring your racquet)

Electronics and Entertainment

Discuss the electronic policy with your admissions team before attending treatment. Some facilities will allow you to bring your phone and laptop to attend to work responsibilities during designated times. Other centers may keep your phone stored away during the day and allow you to use it after program hours. It’s possible the facility might have a strict no-electronics policy.

Many centers allow devices that just play music, such as an iPod. You can then bring headphones to listen to your music. 

If you’re attending a program with little to no electronic time, be sure to let loved ones know ahead of time. Centers will typically have a phone for patients to use.  

Whether or not you can bring your phone, laptop, or tablet, the focus of treatment is to heal. The majority of your time will be spent in therapy and activities to assist your recovery journey. 

Snacks and Non-Alcoholic Beverages

Proper nutrition and hydration helps keep your mind and body ready to heal in treatment. The center will tell you what meals are provided, what meals you have to cook, and what foods you need to buy while there. Some centers might allow you to bring some of your favorite nonperishable snacks, such as pretzels, granola, and fruit bars. Check with the admissions coordinator to see if this is an option.

What Not to Pack for Rehab

When planning for your stay in treatment, it’s also important to understand what’s generally not allowed in rehab:

  • All forms of drugs and alcohol
  • Prescription medications that are not a part of your approved treatment plan
  • Medications prescribed to another person
  • Pornography
  • Guns, knives, and other weapons
  • Opened, non-prescription medications
  • Alcohol-containing mouthwash, perfumes, or colognes
  • Nail polish and nail polish remover

Be sure to check with the treatment center if any other items are prohibited.

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Nurturing Self: 13 Ways to Practice Self-Compassion

Self-compassion focuses on treating yourself with kindness, understanding, and acceptance, which can provide a plethora of benefits. Regularly practicing self-compassion can increase happiness, optimism, curiosity, and connectedness1. It can also decrease anxiety, depression, rumination, and fear of failure.

Implementing self-compassion into your daily routine is more simple than you may think. As you utilize the following 13 practices, your well-being may begin to flourish.

1. Understanding Self-Compassion

Dr. Kristen Kneff2, a pioneer in the field of self-compassion research, defines self-compassion3 as “the process of turning compassion inward. We are kind and understanding rather than harshly self-critical when we fail, make mistakes, or feel inadequate. We give ourselves support and encouragement rather than being cold and judgmental when challenges and difficulty arise in our lives.“

Self-compassion can motivate you to create positive change in your life because you love yourself and want to see yourself succeed. Creating a personal cheerleader as your inner dialogue can ensure that all your thoughts and actions benefit you. 

2. Cultivating a Positive Mindset

Self-compassion begins with a positive mindset as its foundation. To become that cheerleader for yourself, you first need to create positive thought and behavior patterns. You may say positive affirmations to yourself every morning or create a list of 5 things you’re grateful for every night. Small steps like these compound to a happier mindset. 

If you’re naturally a more pessimistic person, that’s okay. Self-compassion doesn’t ask you to change your personality completely but rather make a cognisant effort to reframe certain thoughts. 

For example, you can identify negative thought patterns that appear regularly for you. Then, become curious. Instead of getting mad at yourself, ask yourself where those feelings stem from. As you uncover why you feel negatively about certain things, you can actively shift your perspective to a more neutral or positive one. 

3. Embracing Imperfections

You wouldn’t expect your friend, partner, or family members to be perfect, so you shouldn’t expect that of yourself. Perfectionistic tendencies can often lead to stress and unrealistic expectations. They can also hinder your personal growth if you can’t accept progress unless it is exceptional. 

Growth is important for your goals, dreams, and relationships—but the growth doesn’t need to be linear. Even when it’s messy and imperfect, progress is still progress (and it’s better than no progress at all). Accepting yourself for all your positives and negatives will allow you to move forward and evolve as a person.

For example, if you tend to be hard on yourself when learning a new hobby, such as surfing, try to reframe your mindset. Although you are not perfect, are you better than when you first started? And are you proud of yourself for taking that leap and going to your first surf lesson? Did you have fun while doing it? Building a positive mindset can help combat unhelpful desires for perfection. 

4. Mindful Self-Compassion Practices

Mindful self-awareness allows you to realize which habits or ways of thinking contribute to a negative mindset. Practicing mindfulness can help you identify and refocus your thoughts to support self-compassion. 

To practice this, you can do a mindful body scan. As you sit in a comfortable position with your eyes closed, begin to pay attention to your head, then your shoulders, then your arms down to the tips of your fingers. As you scan down your entire body, you’ll mindfully release any tension. You can accept how you’re feeling in this moment and breathe out stress.

Mindful journaling can provide a great outlet to acknowledge all the emotions that you’re feeling. As you write, reflecting without judgment is key. Seeing your thoughts written out may provide insight into how you can change your mindset. 

Incorporating simple practices like these into your daily life can reduce stress and rumination and boost focus and cognitive flexibility4. Reap the benefits of mindfulness and see how it can transform your thoughts.

5. Compassionate Reflection

The first step toward self-compassion requires becoming aware of what areas of your life you want to change. Reflecting on your actions, thoughts, and feelings allows you to see what positive or negative energy you expend and where. 

Compassionate self-reflection takes inventory without judgment. It’s okay if you realize you’d like to shift some negative behaviors to more positive ones. This can be the start of a beautiful self-growth journey. Compassionate self-reflection can also bolster the thoughts and actions that you feel contribute to self-love.

To begin the reflection process, consider journaling the answers to questions such as

  1. What are the 3 most important things in your life? How do you prioritize them?
  2. What people and activities bring you joy?
  3. What would it be like to be free of commitments you feel trapped by?
  4. What change can you make today that will create a better “you” tomorrow?
  5. List 5 things you love about yourself. Do you tend to surround yourself with other people who also have these qualities?
  6. How did you initially respond to a recent challenge, and how might you respond in the future with self-compassion in mind?
  7. What is stopping you from being kind to yourself? What actions can you take to overcome this?
  8. What feelings do you tend to avoid? Why? 

6. Self-Compassionate Self-Talk

When your friend tells you they made a mistake and feel awful, or they were just short of achieving their goal, how would you respond? You would remind them of all the progress they made, help them create a plan for how they can do better moving forward, and, most importantly, comfort them.  

Now, begin to view yourself as your own best friend. You are human, and you will make mistakes. When this happens, offer yourself kindness. Progress isn’t created with negativity, but rather through confidence in yourself. 

If you engage in negative self-talk, try to change the narrative. Give yourself a compliment instead of an insult. You may leave sticky notes around your home with positive qualities about yourself, or you can say 5 positive affirmations about yourself every morning when you wake up. At first, it may not feel natural, but over time you can train your brain to focus on the positive. 

7. Setting Healthy Boundaries

Setting boundaries with friends, family, coworkers, etc. is not only important for your relationships but is also a practice of love for yourself. Without boundaries, you may say “yes” to things you don’t want to, avoid necessary conversations, and be consumed by others’ negative feelings. Prioritizing your boundaries ensures that you’re living your life in alignment with your beliefs and well-being.

If you want to create personal boundaries, begin by taking inventory of where you invest your time, energy, and emotions. Do all of these things matter? Do they require as much energy as you’re giving them? Do you give the most energy to your top life priorities?

Once you’ve decided what areas of your life you’d like to prioritize, clearly communicate this with your loved ones. Be firm in your decisions, and explain how this might affect your relationship moving forward. For example, you may tell a friend, “I can’t hang out on weeknights anymore because I like having alone time to decompress after work. We can still hang out on the weekends, though.”

Stay consistent with your boundaries; this will help others respect them. Be sure to let loved ones know that you appreciate their trust. 

8. Gratitude Practices

Practicing gratitude (giving thanks to the good things in life) can boost your overall well-being5. Fostering positive thoughts allows you to see and focus on the beauty in your life. Gratitude can also help you reframe the narrative of a difficult situation. 

To practice self-compassionate gratitude, try writing a self-appreciation letter. Describe gratitude for the qualities, skills, and achievements you value in yourself. Be specific about the traits you appreciate and their positive impact on your life. You can look back on this letter if you’re ever feeling down.

You can also create a gratitude jar. Write down one thing you’re grateful for daily on a small scrap of paper and place it in a jar. You could also write down your achievements and what you’re proud of. At the end of every month, sift through what you wrote and swell with gratitude and love for yourself.

9. Acts of Self-Care

Self-compassion and self-care go hand in hand. Nurturing your mind, body, and spirit are acts of self-love. Finding activities that recharge you helps maintain a healthy mindset. 

Self-care can be physical, with routine exercise, nourishing foods, and a regular sleep schedule.

Self-care can also be mental. Setting a boundary with family members to prevent emotional burnout6 is one example. Practicing meditation, gratitude journaling, and positive affirmations also provide self-care.   

10. Self-Compassion Meditation

Self-compassion meditation can foster a positive relationship with yourself, reduce self-criticism, and promote overall well-being. In fact, compassionate meditation can alleviate mental health conditions and symptoms like depression, anxiety, anger, and stress7. 

If you’re looking to mindfully tap into self-love, try following this adaptation of The Self-Compassion Break meditation script8:

Take a few deep breaths and settle into your body.

Then bring to mind a situation in your life that is causing you stress (begin with a mild to moderately challenging issue). 

Bringing this difficulty to life in your experience right now. Where do you feel it in the body? Be present with the sensations.

With the difficulty present, now try saying to yourself, slowly:

1. “This is a moment of struggle”

That’s mindfulness, the first component of self-compassion. Recognizing the struggle while we’re struggling, validating how we feel while experiencing it.

2. For the second stage of the Self-Compassion Break, try saying to yourself: “Struggle is a part of life.”

That’s common humanity, the second component of self-compassion. 

For the third stage of the Self-Compassion Break, experiment with offering yourself a simple gesture of soothing touch. One option is placing your hand over your heart or trying another gesture of soothing touch of your choice somewhere on your body. And try saying to yourself:

3. “May I be kind to myself,” or “May I give myself what I need.” That’s kindness, the

third component of self-compassion.

Continue experimenting with this practice and becoming familiar with it. The next time you are struggling or stressed, you can pause for a moment and acknowledge what you are experiencing with the 3 stages of the Self-Compassion Break.

11. Connecting with Others

Having a strong social circle is the strongest predictor of a happy life9. When you surround yourself with people who make you feel loved, lift you up, laugh with you, and support you through thick and thin, it makes it easier for their kindness to replicate in self-compassion.

Wisely choose the people you surround yourself with. Often, they can reflect many of your traits (or they can influence your characteristics). If you wish to improve certain aspects of your life, such as having a more optimistic outlook, hang out with people who have that optimistic outlook.

If there are unavoidable people in your life that have negative characteristics, set boundaries with them. Clearly communicate that your interactions might be restricted, or that you won’t be discussing certain topics.

12. Creative Self-Expression

In getting to know and love yourself, creative outlets allow you to compassionately tap into your feelings. Creativity provides ways to access thoughts and feelings that you may be unable to reach with words. Creative thinking also helps you embrace imperfections in your hobbies and in yourself. 

For some, drawing and painting speak to their souls. Others may find joy in music and dance or expressing themselves through fashion. However, you choose to access your creativity, live it authentically. 

13. Learning from Challenges

Learning to ride life’s lows and highs helps you adapt to changes and promote personal growth. When a challenge, or a low, happens, you can view it as a learning opportunity—not only to learn how you can adjust your actions for the future, but also how to practice self-compassion. It’s okay if you didn’t perfectly respond to a challenge. You did the best that you could with the knowledge that you had at that moment.

You can learn from challenges by reframing your view of the situation. For example, if you are rejected from a job interview, a positive mindset would see the situation as a redirection to another job opportunity that will be better suited for you. You may be better prepared for the next job interview, too. A relationship break-up teaches you what you prioritize in a partner and how you can be a better partner. 

Seeking Professional Support

If you need help for addiction or mental health issues, one of the best things you can do for yourself is seek professional treatment. Licensed providers can offer evidence-based therapies and holistic modalities to heal the root cause of the conditions. By caring for your mind, you’re showing self-compassion. Nurturing yourself is a lifelong process that can always be prioritized.

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Understanding Psychodrama Therapy: Techniques and Benefits

Psychodrama is a therapeutic method that uses dramatic techniques, such as role-playing, to help people understand and resolve their emotional conflicts1. During sessions, patient groups enact scenes from their lives or dreams to gain insights and practice new ways of being in the world2. 

The goal of psychodrama is for patients to gain mental clarity so they can learn new ways of thinking and cope with their feelings surrounding the event. Through these exercises, patients may see improved social skills, a boost in self-esteem, or a positive attitude shift3. Psychodrama can teach adaptive coping strategies, leading to resilience4. 

Incorporating psychodrama into your recovery plan can offer a new perspective on healing and a deeper understanding of yourself.

Origins and Development

Jacob Levy Moreno, a Romanian psychiatrist and psychoanalyst, invented psychodrama in 19215. Moreno studied the power of relationships and group interactions, seeing a person become the healing agent for another. His creation was inspired by improvisation theater and the rise of the psychoanalytic movement led by Sigmund Freud. It became the first form of group psychotherapy.

Moreno quickly developed one of the fundamental concepts, role theory, which shows how social roles shape behavior6. People take on different roles in their lives, and exploring these roles in a therapeutic setting can lead to insights and personal growth.

In the 1940s-60s, interest grew in psychodrama, and it became a therapeutic practice. Psychodrama was applied not only in clinical settings but also in educational and community settings. Today, psychodrama can be applied to family therapy, trauma work, and addiction treatment. It’s even being discussed as an alternative method of education in schools. 

Core Principles of Psychodrama

Psychodrama therapy is guided by several core principles. Moreno defined these principles7 as:

  1. Warming up: A process that creates an appropriate environment for spontaneity. This may look like physically shaking your body to loosen up, clearing any doubts, and having silly conversation. 
  2. Spontaneity: By being in the present moment, you can react to things without any preconceived notions. This can benefit role play.
  3. Creativity: Spontaneity helps catalyze creativity—it is born by reacting the way you normally would, a true-to-self reaction. When you are rooted in the here and now, there’s more opportunity for play, creativity, and new ways of thinking.
  4. Encounter: Meeting another person where they are at and mentally viewing the event from their perspective.
  5. Tele: Sensing the feeling/bond between 2+ people. During the first encounter between a group, the tele should be neutral. Then, a positive or negative feeling forms over time and between interactions.
  6. Co-conscious vs co-unconscious: These are states shared between 2+ people. A co-conscious state is when a particular feeling in a group is voiced or acted out, so it is known. A co-unconscious state occurs when 2+ people who are closely existing develop a normal atmosphere amongst themselves. This is created through shared and unshared feelings, actions, and beliefs, but it is not outrightly stated.
  7. Role: An identity that someone takes on in the moment, depending on the context. For example, the eldest sibling may assume the role of parent if the younger sibling is in distress and the parent is not nearby.
  8. Role vs ego: The ego is a concept that helps us balance between societal norms and our true desires. In psychodrama, the ego actively explores roles, emotions, and conflicts. It aims to strengthen ego function.
  9. Role reversal: Changing from your current role to the other person’s. This can help you gain insight.

Looking at all these principles, we can form the inner workings of psychodrama. Focusing on spontaneity and creativity while role-playing allows you to develop a new perspective on past events, feelings, and behaviors. 

Key Roles in Psychodrama

There are 3 key characters in a psychodrama session: the protagonist, auxiliary egos, and the director.

The protagonist takes center stage during a psychodrama session. They are the main focus and typically present an issue or situation they want to explore and work through. The protagonist enacts personal situations, bringing them to life through role-playing.

Auxiliary egos are people in the group who play roles within the protagonist’s enacted scenario. They may portray significant people, objects, or aspects of the protagonist’s internal world. Auxiliary egos offer alternative perspectives for the protagonist.

The director is the therapist or facilitator guiding the session. They set the stage, facilitate interactions, and ensure a supportive environment. The director leads warm-up activities, and they may intervene or suggest things to facilitate exploration and resolution.

Techniques and Processes: How It Works

In a psychodrama session, you may participate in various techniques to find the best for your healing. At the core, you will be role-playing as the protagonist or acting out specific roles or situations to explore emotions, thoughts, and behaviors. 

From there, you could practice mirroring, where the auxiliary egos copy your behaviors, emotions, or body language—this can foster self-awareness.

Another group member may practice doubling, voicing your thoughts and opinions for you. Speaking your internal feelings aloud can help deepen your understanding of the event. 

You may role reverse with another person, allowing you to experience the situation from a new perspective. 

Sometimes, you, as the protagonist, talk through your inner thoughts, providing insight into your internal dialogue and expressed emotions. This is called soliloquy.

Practices such as these can strengthen your emotional awareness. The director (your therapist) will ensure that the sociometry of the group is healthy and balanced, meaning the auxiliary egos are well suited to support the protagonist. As group dynamics grow, these techniques will become easier and easier, making room for deeper exploration.

The Role of Action and Enactment

Physically acting out past experiences is what sets psychodrama apart from traditional talk therapy. This approach is immersive and engaging, and activating all the senses can help patients work through buried feelings. Psychodrama pulls patients out of their internal world and allows them to experience emotions, thoughts, and behaviors directly.

Psychodrama can be particularly effective for patients who feel limited by traditional talk therapy. Reenacting certain events can provide insights and much needed emotional release.

Applications of Psychodrama

Psychodrama is commonly done in group therapy, although it can be used in individual and family therapy, as well. In a group or family setting, other participants in the group would help set the scene, while individual therapy usually involves the counselor and the patient engaging in this practice.

Psychodrama can be beneficial for specific conditions, such as trauma. Trauma affects both the brain and the body8, and it can be hard to find words to describe trauma (because Broca’s area, the part of the brain responsible for language, is less active when remembering trauma9), making it difficult to process in traditional talk therapy. Psychodrama provides an alternative way to connect the mind and body to work through trauma.

As this approach aims to boost self-esteem and self-sufficiency, psychodrama can improve depression and anxiety symptoms10. It can also aid addiction recovery. Role playing a patient’s addictive behaviors helps them understand the roots of their substance use and develop healthier coping strategies.

Any patient can benefit from psychodrama—it’s not only for self-proclaiming “creative” people. With the right guidance, engaging in these practices can improve communication, self-awareness, and promote healing.

Integrating Psychodrama with Other Therapies

Psychodrama can be integrated with other therapeutic modalities to create a well-rounded treatment plan. 

Cognitive behavioral therapy (CBT), one of the most common and effective therapies for addiction11 and mental health disorders, can combine with elements of psychodrama. Your therapist may use role-play or family of origin imagery12 (exploring mental images, memories, and perceptions of your family and childhood) in addition to CBT techniques that replace unhealthy thought patterns with more positive ones.

Psychodrama can also work in conjunction with Gestalt therapy. This therapy takes a “whole person” approach to healing and looks at many aspects of someone’s life that may have contributed to their struggles instead of just one event or trauma. Gestalt therapists can use role reversal and the empty chair method13 (similar to role-playing with an auxiliary ego, but instead, you interact with an empty chair) in addition to Gestalt techniques such as “I” statements.

Dialectical behavioral therapy (DBT) compliments psychodrama, as well. DBT has similar processes to CBT; however, there is an emphasis on mindfulness and healing in the present moment. While engaging in role play and other psychodrama practices, focusing on mindful words and movements can increase spontaneity and creativity—thus facilitating exploration and recovery breakthroughs. 

Questions to Ask Your Provider About Psychodrama

Before beginning psychodrama sessions, you may consider asking your provider a few questions, such as 

  1. How do you act as the director of the group? Can you give examples of how you mediate sessions?
  2. How do you determine who would be a good auxiliary ego for my role-playing session?
  3. How would you evaluate my progress in the sessions?
  4. Are there follow-up sessions to break down what we’ve learned in the psychodrama sessions?

Training and Certification

As a therapist, proper psychodrama training can ensure that your patients get the most out of your sessions. You can receive training through many organizations; some are in person, while others are virtual. At the American Board of Psychodrama14, you can learn the theory, master the techniques, and understand group dynamics to facilitate your patients’ healing.

If you’re seeking out a psychodrama therapist, ensure that they have this certification and proper experience and education—this should be a Master’s degree or higher, and their credentials can look like Psy.D., M.S.W., and L.M.H.C. Ask them questions such as

  1. What does a typical psychodrama session look like?
  2. How do you integrate psychodrama practices into other therapies?
  3. How will you manage the group dynamics?

To find more resources to support your recovery journey, visit our Resources Hub.

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Strengths-Based Approach to Trauma Treatment

A strengths-based approach focuses on a person’s behaviors, ways of thinking, and values that promote health1, instead of focusing on symptoms that can cause poor mental well-being. By emphasizing unique positive characteristics, patients’ recovery aligns with what will best help them heal. 

For example, a patient who expresses their emotions freely through art may receive more art therapy sessions to play to their strengths. Another client may bond and open up to peers, so they would attend more peer support groups. If a trauma patient responds well to eye movement therapy, then they might add in 2 more sessions weekly.

Trauma is highly specific to each patients’ experience, environment, and personality. A strengths-based approach acknowledges that people who have experienced trauma can access innate strengths to promote healing.  

Key Components of the Strengths-Based Approach

Some trauma treatment approaches use deficit or pathology-based methods, meaning they focus on addressing the negative symptoms; however, a strengths-based approach builds on existing strengths, resilience, and coping mechanisms to recover. 

Trauma-Informed Care

Notably, a strengths-based approach incorporates trauma-informed care principles,  which seek to address the effects of trauma and promote safety, self-regulation, and empowerment2. It recognizes and adheres treatment to the impact of trauma and creates a safe and supportive environment that fosters healing. Other methods might risk re-traumatizing the patient by treating trauma symptoms without sensitivity.

Therapists using a strengths-based approach, such as Judy Crane3, tend to have specialized trauma training and incorporate the idea of the Trauma Egg into their practice. The Trauma Egg offers a visual framework to view how trauma affects a patient’s life4, and it aims to promote personal reflection and healing. Using this concept, patients can “talk” to and peel back each separate component that their traumatic experience has given them. Adopting practices like these into a strengths-based approach can help the patient feel in control of their recovery.

Collaborative Decision Making

A strengths-based approach encourages collaborative decision-making between patients and their treatment team. It actively involves patients in their recovery process, respecting their autonomy and choices. By building on a patient’s independence, this approach can help them flourish in recovery with strength, growth, and resilience.

Empowerment

A strengths-based approach bolsters a patient’s natural positive coping skills, emphasizing their ability to adapt in the face of adversity. This approach views patients as inherently capable of their own recovery and in control of their lives, particularly in the context of trauma. 

Benefits of Strengths-Based Trauma Recovery

Patients participating in a strengths-based recovery can gain control and build a new mindset of creating and rebuilding, rather than being broken. 

Patients learn how to set goals, develop healthy coping skills to foster growth, and confront rather than avoid challenges. Their strengths and newfound resilience can then improve their personal, family, and community well-being5. It also builds self-esteem and competence in recovery and their daily lives.

While a strengths-based approach has many positives, it’s also important to find and address personal weaknesses5. Ignoring these could lead to a less effective recovery.

Find Treatment for Trauma

Using your strengths, you can find healing from your trauma. Browse treatment centers providing trauma-specific care with pricing, insurance, and photos.

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Energy Therapy: Healing for the Mind, Body, and Soul

Energy therapies use holistic practices to heal the mind, body, and spirit through balancing internal energy flow. Many of these therapies have been around for thousands of years in different cultures. 

Recently, there has been a shift to find physical and spiritual nourishment outside of Western medicine. Energy therapies can be helpful for healing many types of conditions, ailments, and personal issues.

Understanding Energy Healing

Energy healing, the foundational aspect of energy therapy, channels energy to and through the patient to restore their energy balance1. When something disrupts the natural flow of energy in your body, negative physical, mental, and spiritual effects arise. 

Each energy therapy takes a unique approach to aligning the energy in your body. Energy therapists may use their hands, needles, crystals, and more. For example, acupuncture uses thin needles to stimulate energy points and positively influence your flow of energy.

Exploring Subtle Energy Systems

The flow of energy, called Qi or Prana, is your vital life source that these therapies influence. 

Qi, a part of Chinese medicine, is energy that flows through a network of meridians (or pathways)2. When energy is disrupted, the meridians will be off balance. Tai chi, acupuncture, Reiki, and Qigoing support the flow of Qi and enhance well-being. Even rearranging your home to harmonize your energy, also known as Feng Shui, will help your Qi.

Indian culture calls Prana your fundamental life force, and chakras are central points in the body that help regulate Prana. Each chakra has specific physical, emotional, and spiritual aspects, and when a chakra is out of balance, so are certain aspects of your life. Practices such as meditation and breathwork, which are at the core of yoga, balance and optimize the flow of Prana within the body. 

An aura reading can also determine if your energy is flowing well. Your aura, a layer of colors vibrating from you that aura readers can see, shows your well-being and any blocks that need to be addressed2. You can then work with the facilitator, and other medical and mental health professionals, to make any changes to improve your health.

Types of Energy Therapy

While each energy therapy uses a different method to align your vital energy, they can all help you discover pain points and unlock a healthier you.

Acupuncture

During acupuncture sessions, an acupuncturist inserts thin needles on different meridians in the body to correct Qi flow. This practice could reduce lower back pain, arthritis, migraines, and nausea3. Research shows that acupuncture can be a great addition to other medically-based therapies, and in some cases it’s better at reducing symptoms than the medical alternative.

Reiki

Reiki practitioners use their hands to channel and direct Qi to promote well-being. Studies found that Reiki activates the parasympathetic nervous system4 (responsible for “rest and digest” functions5), making it a great complementary therapy for people who have chronic pain, cancer, and more. In fact, Reiki can reduce depression and anxiety and boost self-esteem, assisting in an illness’ rigorous treatment process.

Qigong

Qigong uses intentional breathing, relaxed movements, and meditation to balance Qi. Using this practice, people can improve their overall health, seeing cardiovascular and pulmonary benefits6. This boost of physical health can help the recovery process for chronic illnesses and cancer patients, as well. It can also provide benefits to just about anyone, boosting their immune systems and sleep cycles. 

Tai Chi

Tai chi utilizes elements of Qigong to channel Qi and bolster physical fitness through intentional, flowing movements. It’s a form of martial arts and could be described as “meditation in motion7.” This practice can help maintain strength, flexibility, and balance, making this ideal for chronic pain recovery. 

Tai chi can also serve as a preventative practice for younger, healthier populations. Maintaining muscle strength, joint health, and flexibility can reduce the risk of developing certain diseases8 like diabetes, heart disease, and dementia; however, even older patients with compromised health can see positive results from tai chi6.

Yoga 

Yoga uses physical postures, breathwork, and meditation to optimize the flow of Prana and harmonize your chakras. Different postures cultivate different energies, so you can move your body in a way that aligns with your current energetic needs. The goal of yoga is to bring greater awareness to your physical self, your breath, and your energy.

Practicing yoga not only increases physical strength and flexibility, but it also improves respiratory and cardiovascular health9. Yoga can alleviate stress, anxiety, depression, and chronic pain. It may improve sleep patterns, as well. This practice can benefit your overall quality of life.

Integrating Energy Therapy into Recovery

Although energy therapies are not a replacement for medical interventions, these practices can greatly facilitate your recovery and improve your quality of life. There has been a growing acceptance for energy therapies in the medical community, even some hospitals have started offering energy sessions on-site with trained practitioners.  

Your holistic recovery could look like attending 5 medical appointments per week and 2 Reiki sessions, as well. You can work with your care team to see which energy therapy you resonate with the most, and you can begin to incorporate mind, body, and spirit healing into your recovery.

Seeking an Energy Practitioner

Picking the right energy therapist who is properly trained and aligns with your goals can help you see more positive effects from these practices. 

First, check with your primary care practitioner or your medical specialist to ensure that energy therapy will complement your treatment plan. They also may be able to give you references to assist in your search.

Your energy therapist should have training and certifications in their respective practice. For example, acupuncturists usually have a masters or doctorate in acupuncture and Chinese medicine, and Reiki masters are trained up to level 3 (the highest level).

When you meet with your potential energy practitioner to see if they’re a fit, consider asking questions such as

  1. What does one of your sessions look like?
  2. How will you channel my flow of energy?
  3. How do you create a calm, healing environment? 
  4. Do you have experience working with issues similar to mine?
  5. What are the potential benefits? How many sessions do I need to attend before I start to see benefits?

Continue to have check-ins with your energy therapist throughout your sessions. Open communication can help you get the most out of your treatment goals. And of course, going into the sessions with an open mind will help your outcomes.

Self-Practice and Techniques

You can practice energy therapy principles in your daily life, even without professional training. 

You may practice meditation to become more self-aware and grounded in the present moment. During meditation, you can do breathing exercises such as box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds before inhaling again) to relax and feel connected to your body. You may also mentally visualize a calming scene, a moment where you felt loved, and things that make you happy during this practice.

You can dedicate just 10-15 minutes per day to energy therapy techniques such as these. Focusing on the connection between your mind, body, and spirit can help you create the balanced, healthy life you desire. Healing is accessible, it’s simply learning to access it within yourself.