Category: Explore Options

Posted on

The Necessity of Seamless Care in Improving Education: Insights from Dr. Dana Battaglia

We were honored to talk with speech-language pathologist, educator, and TEDx speaker Dr. Dana Battaglia on our recent podcast episode. Hosted by our Editor-in-Chief and clinical psychologist, Dr. Malasri Chaudhery-Malgeri, we discussed the special education system as a whole, where it can improve, and resources for parents.

Tune into this episode for a deep dive into adolescent mental health, how schools navigate their ever-increasing needs, and how seamless mental health and learning support can help students thrive.

Listen here on your favorite podcast platform.

Bringing Experience and Passion to Special Education

Dr. Dana Battaglia is a wife and mother passionate about effective communication and equal-opportunity learning. 

vkQ5GcjxcT WOXhRlDhj8QPpUOZg6M5T1lfSANiKZKE6rXROZFgQCIQkGEiKrRQ8oix0qI6

To the special education system, she brings vast knowledge and experience with literacy disabilities, autism spectrum disorder, and communication. In her current work as Chair of the Committee on Special Education at the Westbury Union Free School District, she determines if students have a disability. To have a disability, students must fall under one or more of the 13 educational classifications, which include autism, emotional disorders, and speech impairments. Dr. Battaglia has worked as an Associate Professor and Clinical Coordinator at the Genesis/Eden II Programs.

Reactivity vs. Proactivity in Special Education

Dr. Battaglia outlines the need for proactive care, saying, “…by the time they get to me, a student is really in disarray if they truly do have a disability.” Students come to her only after they’ve experienced academic difficulties, which then gets treatment rolling.

However, Dr. Battaglia notes that the system has improved in the last twenty years. Mental health is recognized as an important aspect of student health, opening up doors to comprehensive treatment for both students and their parents. But by the time students have their needs recognized, their well-being and academic success have often already been affected.

Rising Mental Health Needs and Emotional Disabilities

Mental health conditions and diagnosed emotional disabilities have been on the rise, Dr. Battaglia notes. She sees literacy disorders leading to addiction as a means to cope with academic stress. COVID-19 has also created spotty, inconsistent education and classroom experiences, causing some students to fall behind socially and academically. 

Due to increased need, students who experienced sexual assault and abuse encounter long waiting lists for more intensive therapeutic environments. General mental health care often bumps into the same problem—unmet demand and wait times. 

Resources and Help Where Students Need It Most

Partnerships with clinics, psychiatrists, state programs, and community resources actively meet the needs of students with mental health conditions and learning disabilities. Though wait times and incongruent care can delay treatment, it is available and often highly effective. Asking for help is the first and most vital step. Dr. Battaglia says,

“What I have said to families is that in my 25-plus years of practice, I have never, ever seen a child die from an extra evaluation. Or getting extra therapy that maybe they didn’t need.”

Schools can offer help through on-site counseling and academic support, creating individualized education plans. They can also refer students to outside treatment to connect them to more effective and fast care. School staff and psychologists conduct home visits to ensure student safety, provide in-home instruction, and provide other forms of support to care for their students, including Parent Training and Consultation programs.

Support for Families

Parents have resources available to them, too. Parent Training and Consultations equip families with essential tools to support their children’s educational needs and treatment goals. Family groups connect parents and offer a space to share encouragement, which schools can connect parents to.

Solutions in a Dream World: Seamless Care 

GnLESrTlbNJ eqStO2Jfz4JV EkaRFuvJNr0tahKO n70tzfqYupLqaFkj4ZG2AGng

Dr. Dana Battaglia envisions seamless, integrated care in all schools and for all students. Each school would have psychologists, psychiatrists, social workers, speech pathologists, and special education instructors. Attentive care would identify mental health and learning challenges before they disrupt academics and a student’s overall well-being. Translators would be available for students of different cultures and countries, helping them assimilate into the classroom and new cultural expectations. Dr. Battaglia says,

“I would love to see a world where a teacher has opportunities to collaborate with a literacy specialist and a speech language pathologist, embedded in their day, with counseling support.”

Overall, students wouldn’t rely on a school’s limited resources and referrals to get treatment. Therapeutic treatment would instead take place where students already spend most of their time—at school. The first line of defense, though straggled now, would become more robust and capable of handling rising demands. 

With continued government support, this dream may soon become a reality, especially as educators and treatment professionals continue to advocate for their students’ well-being. 

Posted on

How to Sleep Better: Tips for Restful Nights and Energized Mornings

Sleep is a fundamental aspect of human life. It affects us physically and mentally, impacting growth and stress hormones, our immune system, appetite, breathing, blood pressure, and cardiovascular health1. Good sleep can help these systems work properly. 

Sleep deficiency is linked to chronic health problems2, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression. It’s also linked to a higher chance of injury in individuals of all ages3 because the body heals during sleep. 

A common myth is that people can adapt to little sleep without negative repercussions. Research shows that getting enough quality sleep at the proper times is vital for mental health, physical health, quality of life, and safety. Follow these tips to maximize your quality sleep.

Assessing Your Sleep Environment

As you embark on your restful journey, you can note your current sleep setup. Notice how much light comes into your room, what temperature feels most comfortable, if any noises are present throughout the night, and how many hours of sleep you average. 

Optimizing Your Bedroom for Sleep

Creating a sleep-friendly environment is essential for improving sleep quality and overall health. Some aspects to consider include:

Choosing the Right Mattress and Pillows

Selecting the right bedding can support good sleep posture and comfort. Visit a mattress store to see if you prefer a firmer or softer bed. Mattresses can be made of memory foam, innerspring, latex, or a hybrid of materials. Explain your sleep patterns to a store associate for help choosing.

Choosing pillows can be similar to choosing a mattress—some prefer firmer ones for extra neck support, while others need softer, thinner pillows. The right height and firmness align your head and neck with your spine. Side sleepers usually need a thicker, firmer pillow; back sleepers may prefer a medium thickness and firmness; stomach sleepers need a soft, low pillow.

Establishing a Sleep-Conducive Lifestyle

No matter your job and lifestyle, you can always prioritize sleep. Implementing sleep-positive habits can greatly improve all aspects of your life.

Regular Sleep Schedules

Try to go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock, also known as the circadian rhythm. This natural, internal process regulates the sleep-wake cycle and repeats roughly every 24 hours. Consistent sleep schedules can decrease mental and physical health risks9.

Daylight has the biggest influence on circadian rhythm10, but food intake, stress, physical activity, social environment, and temperature also affect it—this is why it’s vital to adjust your sleep environment to fit your sleep needs.

Diet and Sleep

Food is fuel for your body—physically and mentally. Healthy, well-rounded diets that include all food groups and minimize processed foods can promote sleep. Specifically, fruits, fatty fish, dairy, fiber-rich foods like beans and oatmeal, and certain protein sources with tryptophan, like turkey, are linked to good rest11. These foods have certain vitamins and nutrients that help regulate sleep and melatonin production. If you have dietary restrictions, you might find it beneficial to take vitamins such as magnesium, vitamin D, iron, and omega-3 fatty acids to support your sleep.

You’ll want to avoid saturated fats and refined carbohydrates close to bedtime, which are in most processed foods. Alcohol does not help your relax, and also disrupts your REM sleep cycles throughout the night, diminishing your quality of sleep.

Exercise and Sleep

Exercising can help you fall asleep faster and improve your sleep quality12. Physical activity increases the production of melatonin, a hormone that impacts sleep-wake cycles and reduces stress. This can help you feel more tired and fall asleep faster. 

Your physical activity doesn’t need to be intense to have the intended effect. Even 30 minutes of moderate daily activity can help you sleep longer and deeper. Choosing exercise you enjoy is the key to maintaining a routine and having positive sleep effects. Practices like yoga provide physical exercise and incorporate mindfulness, which can further improve sleep by lowering stress and promoting relaxation13.

Exercise releases endorphins, which keep your brain awake and energized, so physical activity should be done at least 2 hours prior to sleeping14. Going to bed after letting your core temperature cool down after exercise is also easier. 

Mindfulness and Relaxation Techniques for Better Sleep

Mindfulness focuses on breathing and bringing your mind’s attention to the present without drifting into concerns about the past or future. Several practices can cultivate mindfulness, such as meditation, yoga, tai chi, and qigong. These techniques reduce stress and rumination, improve memory and focus15, and enhance rest13.

Meditation and Breathing Exercises

You can practice several mindfulness techniques as you wind down for bed. A core mindfulness element is using breath to guide your energy. Deepening and controlling your breath can help lower stress16 and help you relax for sleep. Try box breathing—this calming exercise allows you to stay mindfully present in your body.

src=”https://https://asset.cloudinary.com/rehabpath/0bb52a910272a283af077a6c697d813f” width=”543″ height=”543″ />

As you mindfully breathe, you can practice meditation. Some people find it useful to use guided meditations from videos or apps such as Headspace. You may visualize inhaling positive feelings and exhaling unhealthy thoughts. If your mind wanders, that’s okay, just come back to the present moment. 

You can also do a mindful body scan. Sitting in a comfortable position with 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, preparing you for a relaxing sleep. 

Reducing Screen Time Before Bed

Blue light from phones, laptops, and tablets can greatly reduce sleep quality7. This light wavelength inhibits melatonin production, disrupting your sleep cycle. If you’re using any of these devices right before bed, you may find falling and staying asleep harder.

Try to minimize your blue light exposure before bed by doing other relaxing activities, such as reading a book, gentle yoga, and journaling. Many devices have settings that reduce blue light exposure in the evening hours. Apps are also available to adjust your screen’s color temperature based on the time of day.

Managing Stress for Better Sleep

Factors such as work and relationships can keep you up at night; however, using stress management skills can help you navigate these stressors.

One way to ease stress is by creating a time management system that works for you. You can begin effectively managing your responsibilities by taking inventory of where you invest your time and energy. List your priorities and how much of your time each receives. Can and should something change to put more energy into something else? Be honest with yourself and see what you can change for the better. 

Set up your schedule in advance using a physical or virtual calendar to block off time for your responsibilities. Get granular with this—instead of blocking off 2 hours for “errands,” put “45 minutes: haircut; 30 minutes: pick up office supplies; 45 minutes: pick up groceries.”

Writing can be therapeutic17, so journaling is a great outlet to work through stress. You may reflect on your day, goals, desires, or beliefs, whatever helps you unwind. You could answer prompts such as:

  1. Write about three things you were grateful for today. How did they impact your mood?
  2. List your accomplishments today, no matter how small. How do you feel about what you achieved?
  3. Reflect on any insights you gained today. How can these influence your future actions?
  4. Explore any strong emotions you felt today. What triggered these feelings, and how did you respond?
  5. What stressed you out today, and how did you manage it? Are there strategies you could improve on or try next time?

Navigating Sleep Challenges

For some, sleep can become a more significant issue. Research found that anywhere from 10%-60% of adults have some form of insomnia12, a common sleep disorder that can make it hard to fall asleep or stay asleep. Other sleep issues can also interfere with getting quality sleep, affecting physical and mental health. Fortunately, there are options for you to recover. 

Dealing with Insomnia

Insomnia can be treated through various methods, and people often find success through a combination of evidence-based and holistic approaches. Helpful lifestyle changes include maintaining a regular sleep schedule, exercising, and eating wholesome foods with nutrients like tryptophan and magnesium. However, sometimes healing requires more intensive methods.

Cognitive behavioral therapy for insomnia (CBT-i) is the most effective non-pharmacological treatment for chronic insomnia18. You’ll work to change sleep habits and scheduling factors, as well as misconceptions about sleep and insomnia that exacerbate sleep difficulties. You may practice sleep restriction therapy, where you only lie in bed when asleep or very close to it, rather than lying in bed until you feel sleepy. 

Medically prescribed medications can help with more intense insomnia19. Your clinician may recommend benzodiazepine, melatonin, or orexin receptor agonists to provide more consistent sleep. Other medications, such as antidepressants with drowsy side effects, can also help with insomnia.

Addressing Other Sleep Disorders

Sleep apnea affects oxygen intake20 by stopping and starting breathing throughout the night. This can cause poor sleep quality and affect focus and mood throughout the day. Restless legs syndrome causes unpleasant or uncomfortable sensations in the legs21 and an irresistible urge to move them, which can also cause sleep disruptions.

If you have sleep apnea, restless leg syndrome, or other sleep disorders, seek professional help if the sleep issues persist, cause significant distress, or impact your daily activities. Professional treatment can help if lifestyle changes and home remedies do not improve your symptoms.

You and your doctor will walk through your symptoms to create the most effective treatment plan for your needs. You can ask questions such as:

  1. What do you believe is the underlying cause of my sleep issues? Do I need additional therapy to work through these underlying causes?
  2. What are the benefits and side effects of my treatment options? Are there lifestyle changes I need to make to accommodate these side effects?
  3. How soon can I expect to see a positive change in my sleep?
  4. Should I see a sleep specialist?

Supplements and Sleep Aids

Using sleep supplements and over-the-counter (OTC) sleep aids can be tempting for those struggling with sleep issues, but it’s important to approach these solutions with caution. Your body has a system to regulate sleep, so adjusting this process could negatively impact it.

Sleep supplements and OTC sleep aids are found in many pharmacies and convenience stores, making them accessible. Sleep aids include antihistamines and natural supplements such as melatonin, valerian root, and magnesium, offering various options based on individual needs. They are generally effective in the short term, making them useful in a pinch. 

There is a risk of becoming dependent on sleep aids22, especially with frequent use. Additionally, side effects of these sleep aids can negatively impact the following day, contributing to daytime drowsiness, dizziness, blurred vision, dry mouth, and cognitive impairment.

In general, use caution when trying sleep supplements and OTC sleep aids. While they can be beneficial in managing short-term or occasional sleep problems, they are not typically recommended for long-term use. It’s crucial to address the root causes of sleep disruption and consult healthcare professionals to manage any issues safely.

Posted on

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.

wDi3gwzfB8 K5DZCc53PyFHmuYmGjlkeQHcN4FT8eTsKy1cUgvxCt2Oi5GNK3VhR6EZEWTGGVFU3HuBcINfdHfRi7O8Q AmAJ ldXoPeDIDP2ndq5 5wVLBW NGGIdlllFHIazddj04QiVuuhbFoRpQ

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.

Posted on

How To Deal With My Husband’s Addiction

Dealing with a loved one’s addiction has no set blueprint, but learning how to cope with your husband’s addiction can help you both heal. Addiction’s deep roots and substantial impacts on life can make dealing with it feel impossible. But with the right treatment and support, you and your husband can find recovery.

What Should I Do About My Husband Being Addicted to Drugs or Alcohol?

If your husband is addicted to drugs or alcohol, know you can’t force them to get better. You can support them in their treatment journey, offer encouragement, and set boundaries, but you can’t cure them. That’s okay; you’re not meant to. 

What you should or shouldn’t do also depends on your unique situation. Spouses in abusive relationships may not feel safe acknowledging their husband’s addiction or suggesting they get treatment. If you’re in an abusive relationship, you have several resources for help. You can contact the National Domestic Violence Hotline, the National Sexual Assault Hotline, and 911 (or your local emergency number) if you’re in imminent danger. 

Some spouses may feel comfortable with a direct, confrontational approach. How you go about it can differ widely from one relationship to the next. Your unique relationship can determine what you do and don’t do about your husband’s addiction. Here are a few examples:

Have a Discussion About Getting Help

You can raise your concerns during a conversation. For example, you could say:

“I’ve noticed you’re drinking more and regularly getting tipsy or drunk. I don’t think this is good for you, and it makes me uncomfortable. I want to help you get help. What do you think about starting treatment?”

In this discussion, you can gauge their willingness to seek treatment. Be sure you tell your husband how their drinking affects you, your relationship, and the children you may have. Let them know you’re there to support and encourage them through treatment.

Set Boundaries and Avoid Enabling

You likely spend a lot of time with your husband. They live with you, see you daily, and may also parent with you. It’s natural to want to help them in any way you can, but that can lead to enabling behaviors and the loss of your personal boundaries.

You can prevent this by setting healthy boundaries as soon as you can. Establish immediately that you won’t cover their absences, give them money, or make excuses for their behavior. That can help keep your time and emotional wellness intact. You can also refuse to take responsibility for the consequences of their actions. 

Giving money, making excuses, or taking on their responsibilities can enable your husband’s addiction. Doing so can make them feel more comfortable not seeking treatment or help.

How to Cope with Husband’s Addiction

Coping strategies can help you stay mentally well. Remember, your coping strategies are to help you cope, not your husband. You’re not responsible for fixing them. What you can do is help yourself; that way, you’ll be in a place to offer support and encouragement.

Spend Time With Them Mindfully

Be watchful of the time you spend with your husband. If they’re actively addicted to drugs or alcohol, spending all your free time with them may negatively impact your mental health. Time away from them can help you set priorities and stay aware of your emotions and feelings. 

Practice Self-Care

Maintaining a self-care regime can help you cope with your husband’s addiction. Self-care could look different for everyone. Examples include:

  • Time set aside for your hobbies and interests
  • Taking care of your body–skincare, exercise, and good sleep
  • Meeting up with friends and loved ones
  • Making yourself nutritious meals and stay hydrated

Get Professional Treatment

Going to therapy can help you cope with your husband’s addiction. Your therapist or counselor can help you process challenges, create a toolset of coping skills, and help you formulate action plans. Loved ones can also join family support groups to connect with other families.

Discover Support for Family Members

Spouses and other family members have options for support. Peer groups meet worldwide to connect, offer encouragement, and share in each other’s challenges. One of these groups is Al-Anon, created for the loved ones of alcoholics. It follows a similar structure of AA/NA meetings.

Family members can also join Nar-Anon, which supports family members of someone struggling with a drug addiction. Learn to Cope offers peer support in person and online. SMART Recovery (non-12-Step) also has groups and resources for families.

In these groups, you’ll meet with other family members and a facilitator will lead the group. You’ll have the chance to share your experiences, offer and receive support, and find encouragement in shared struggles. Your groups may have a theme, like processing grief or trauma from your loved one’s addiction, or be a more broad sharing experience.

You could also find support groups in your local community. Some community centers, churches, or religious organizations have family peer support groups. Check your local resources (webpage for your city, social media groups) to see what’s available. 

You can also attend family therapy with your husband. Many treatment centers offer this service to help you and your spouse heal together. You can also attend family therapy in an outpatient setting.

Treatment Options for Your Husband’s Addiction

When your husband feels ready and committed to treatment, they’ll have many options to choose from. His clinical needs, history of substance use, and preferences determine which level of care will be the best fit. His doctor can assess his current state with addiction and recommend a level of care, or staff at a rehabilitation center may make the assessment before admitting your husband into treatment.

Questions to Ask Your Provider

Your husband can ask several questions at the initial doctor’s appointment to clarify his needs and treatment pathway. Here are a few to keep in mind as he embarks on this journey:

  1. What level of care would suit my situation and symptoms best?
  2. Do I have a co-occurring mental health condition?
  3. Will medications improve my symptoms, and would you recommend them?
  4. What are the potential side effects of those medications?
  5. Will I need to detox?
  6. What other care options and resources would you recommend?

Levels of Care for Addiction

Many people begin their treatment journey in detox to rid their bodies of addictive substances safely. Some people won’t need detox; it’s always best to let your doctor or a treatment facility decide. From there, your husband may progress through each level of care or start and stop at one level.

  • Detox: a safe, monitored phase where your husband will stop taking substances and let them clear from his system. Medications can make this process safer and more comfortable. It’s not recommended to detox at home since detoxing can cause potentially harmful withdrawal symptoms.
  • Residential Treatment: live-in treatment with 24/7 monitoring, structured schedules, and onsite treatment. Your husband will attend various therapies to address the root cause of their addiction. Many residential rehabs allow family visits and provide family therapy.
  • Day Treatment: your husband will live at home or in a sober living residence (living in a house with other peers in sobriety; strict no-substance rules) and attend about 30 hours of weekly treatment. 
  • Intensive Outpatient Program (IOP): similar to day treatment, but your husband will spend less time in treatment. Some IOPs have day or evening programs for greater flexibility. He’ll spend about 20 hours in weekly treatment and have more time for work and family.  
  • General Outpatient: two or three weekly therapy sessions, usually in a group setting. Your husband will live at home or in sober living.

Locate a Detox Center

Detox may be the first step in your husband’s recovery journey. It can also be the first step to a healthier marriage and improved mental health. Detox centers have experience detoxing clients from alcohol and a wide range of illegal and prescribed drugs. 
To find a detox center, use Recovery.com to browse detox centers in your area and view photos, insurance information, and reviews.

Posted on

Exploring Recovery and Treatment Options: Your Guide to Mental Health and Addiction Support

It’s a powerful decision to seek treatment for addiction and mental health conditions. Once you commit to recovery, you can begin the process of finding treatment that fits your needs. This can be much simpler than you might expect with the myriad of resources and treatment services available. 

This guide explores the various treatment options for addiction and mental health recovery, so you can identify what will work best for you and your recovery needs.

Understanding Treatment Options and Levels of Care

Your condition, its severity, and other factors typically determine your level of care. Consult with your doctor to see which level they recommend based on your unique situation. Treatment options include:

  1. Inpatient detox with the necessary medical support to manage withdrawal symptoms and make detox a more comfortable and safe experience. You’ll have 24/7 monitoring and support in a live-in environment.
  2. Residential treatment for intensive addiction and mental health treatment focused on your psychological needs and providing a safe, structured environment. Here, you live on-site and engage in full-time therapy to heal underlying factors.
  3. Day treatment offers 30+ hours of weekly therapy, and you’ll typically live at home with evenings available for work or family time.
  4. Intensive outpatient programs provide 20+ hours of weekly therapy in morning, afternoon, or evening sessions to accommodate work and personal needs.
  5. General outpatient includes 1-2 weekly therapy sessions to keep you connected to peers and professional support.
  6. Sober living provides peer housing to keep you connected with daily structure, routines, and accountability.
  7. Virtual treatment offers an all-online recovery experience, using secure online platforms to join meetings and speak with treatment providers in a location convenient to you.

Residential treatment, which usually lasts 28-90 days, provides more intensive care and a monitored living environment that’s substance-free and supportive. Outpatient offers less intensive care when you and your care team decide you feel comfortable living at home and having more independence. Some people progress through each level, starting with detox and ending with sober living. Others may only attend day treatment; your path depends on your unique needs.

When considering treatment, you can also get an idea of where you want to go—if you want to stay close to home, travel to another state (like a southern state in the winter), or go abroad for a completely new experience. Going close to home may be more convenient, while out-of-state or international treatment allows you to enjoy a new environment.

Therapy and Counseling

Therapy and counseling provide regular support on a weekly, biweekly, or monthly basis. You’ll talk 1:1 with a therapist or in a group setting to investigate your condition(s) and its root causes, develop coping tools, and adjust negative self-talk. Your therapist will use one or more evidence-based therapies, like cognitive behavioral therapy (CBT), dialectical behavioral therapy (DBT), or a trauma-focused therapy like eye movement desensitization and reprocessing (EMDR).

You can also attend Biblical counseling, marriage counseling, and family counseling to recover from addiction and mental health conditions.

Medication-Assisted Treatment (MAT)

Medication-assisted treatment (MAT) relieves withdrawal symptoms from opioids and alcohol. It can also prevent relapse by managing cravings1 and causing unpleasant reactions to substances, like Antabuse for alcohol use disorder2. MAT can also refer to psychopharmaceuticals, which are medications for mental health conditions3 like depression, anxiety, and psychotic disorders.

A doctor or psychiatrist prescribes MATs based on your symptoms and preferences. Together, you’ll identify how long you’ll be on the medication, effects you can expect, and any negative side effects to be aware of. They may develop a tapering plan to help you gradually lower your dose until you’re off the medication completely.

Support Groups and Peer Counseling

You can join a wide array of support groups for addiction and mental health recovery. Groups such as Alcoholics Anonymous are faith-based and follow the 12 Steps to maintain recovery.

Non-12-Step, peer-led groups include Self-Management and Recovery Training (SMART) peer groups, and spiritual groups. A therapist leads group therapies focused on a specific therapy, such as DBT groups.

Exploring Different Therapeutic Approaches

You have multiple therapies available to meet your unique needs. They’ll have different focuses and techniques, but all aim to improve your well-being and resilience. 

Cognitive Behavioral Therapy (CBT)

CBT addresses unhelpful thought patterns and thought distortions4, like black-and-white thinking (something’s either all good or all bad) and discouraging self-talk. Your therapist will help you recognize the thoughts and emotions leading to unhealthy coping behaviors, like addiction. Then, you’ll work on changing or adapting these distortions until they become realistic, positive, and/or manageable. For example, you may recognize shame as a driving factor for taking drugs. CBT helps you challenge that shame, find out where it comes from, and recognize you have other ways to cope. 

Dialectical Behavioral Therapy (DBT)

Similar to CBT, DBT is mindfulness-based and addresses unhelpful thought patterns but with the intent of coping, accepting, and adapting5 rather than challenging the thoughts. It’s renowned for its ability to treat borderline personality disorder, suicidality, and depression, but has wide-spread benefits. DBT can feel more validating and motivating for patients with ingrained thought distortions, encouraging them to navigate them without invalidating their experience and emotions. 

Motivational Interviewing

Motivational interviewing uses direct, person-centered motivation6 to encourage beneficial behavior and implement self-sufficient tendencies. It was first developed to treat alcohol use disorder and encouraged clients to “explore and restore ambivalence.” It helps clients recognize issues and how they’re going to cope with them by tapping into their inner values and goals. For example, a patient may recognize they have an issue with explosive anger; they value others and their feelings, and use that value to motivate changes in their behaviors.

Holistic Approaches

Holistic recovery options address each person as a whole, typically using movement or body-based activities to provide mental and physical healing. Examples include yoga, energy therapy, and creative therapies like art therapy and music therapy. These therapies engage mind and body, promoting recovery in the same. When combined with evidence-based therapies, they can be especially effective7. 

Specialized Programs for Dual Diagnosis

Having a dual diagnosis means you have two or more co-occurring conditions, like a substance use disorder and depression. Many rehabs and other treatment centers offer specialized dual-diagnosis care to treat addiction and its underlying causes. That’s because mental health conditions and addiction, or two mental health conditions, can cause the other8 and become an ongoing cycle. Dual-diagnosis treatment aims to address both conditions at once for a more integrated and personalized recovery experience.

A treatment facility with dual-diagnosis care will often begin treatment with in-depth psychological and physical assessments to diagnose co-occurring conditions and tailor your treatment accordingly. They may also have psychologists and psychiatrists on-staff to offer more informed mental health treatment.

Factors to Consider When Choosing a Treatment Program

Once you and your care team narrow down the type of treatment and level of care you need, you can then consider some key logistics to help you make a final decision. Keep the following factors in mind:

  • Location and accessibility. Is it easy to get there? Can you realistically make the commute as often as your treatment plan requires? Consider where you’d like to go for treatment, too—close to home, in another state, or abroad.
  • Cost and insurance coverage. Check to see if the treatment facility you have in mind takes your insurance. If they don’t, or if you don’t have insurance, see if you qualify for a scholarship program or if you can set up a payment plan.
  • Accreditation and licensing. Check to make sure your facility is properly accredited and licensed. They’ll typically include this information prominently on their website, like being accredited by the Joint Commission or CARF, LegitScript certified, and/or licensed in their state to provide treatment.
  • Individualized treatment plans. Will your treatment plan be personalized to your needs? You can confirm this by searching their website or speaking directly with staff to see how they’ll individualize your care.

Start Exploring and Forging Your Path to Recovery Today

Your treatment journey is yours and yours alone. The more you learn about your recovery options, the more confident you can feel starting the journey. Doctors and mental health professionals can also guide you through the process and help you figure out which treatment methods and alternative therapies will suit you best.
To browse a variety of treatment centers, use Recovery.com to see photos, insurance information, and an overview of each center’s treatment options.

Posted on

Starting Your Journey: A Guide to Addiction and Mental Health Recovery

Seeking help for addiction and mental health recovery is one of the most important steps you can take in your journey; however, beginning the process can seem daunting and confusing. This guide can help you know where to start, understand your options, and make informed decisions that are best for your recovery needs.

Acknowledge the Need for Help

Recognizing the signs of addiction and mental health concerns is a great step towards recovery. The symptoms you experience will vary by your condition and its severity, but you can expect to notice key impacts on your personal and business life if you’re experiencing a mental health concern, eating disorder, addiction, or other behavioral health issue. 

  • Relationships: Your interpersonal relationships may become neglected if you don’t feel mentally well enough to nurture them and spend time with others. For example, you may fall into a pattern of isolation or cut off friends and family.
  • Employment: Your work performance can decline if you’re suffering from the mental and physical effects of substance use or mental health conditions. It may feel hard to concentrate, meet deadlines, and communicate with your coworkers.
  • Personality change: You may not feel like yourself anymore; something seems off and you may feel perpetually down. Friends and loved ones may notice this as well.
  • Change in interests: What used to interest, entertain, or excite you may suddenly feel boring or like too much effort. Neglecting hobbies and self-care are both examples of this.

If you notice similar effects and symptoms in your life, know help is available. 

Overcoming Barriers to Seeking Help

Remember that getting help and taking care of yourself is never weak—it’s quite the opposite. Stigma can prevent people from seeking treatment1, making it seem shameful or weak to get help. When you take care of yourself, you enable yourself to perform better in all areas of life and take care of your loved ones. 

Where you’re at now, even if it’s uncomfortable, is a place you know. Seeking help and going into treatment is a new experience, so it can seem daunting at first. It can even seem easier to stay where you’re at now and hope things get better on their own. 

To overcome this resistance to change and inspire hope, you can try making a list of all the reasons you want to go to treatment. Use this list to continually remind yourself of your goals and why getting help is so important for your wellbeing and success. Write down your dreams too, and know getting help can move you one step closer to them becoming reality.

It’s okay to not be okay, but with the right help, you can start feeling a lot better.

Dr. Malasri Chaudhery-Malgeri, Ph.D.

You can navigate treatment costs and insurance coverage by checking if a facility accepts your insurance. They’ll often have a free insurance verification form you can fill out online. If you don’t have insurance or they don’t accept yours, you can set up a payment plan or apply for a treatment scholarship if it’s available.

Finding the Right Support System

Support from others can help you overcome fear and resistance surrounding treatment. Tell a loved one, mentor, or trusted friend you think you need treatment. They can help you research your options, provide emotional support, and even go with you to appointments. 

Mental health professionals can and should be part of your support system. You may find support through your therapist, peers in group therapy, or in a peer-led support system like 12-Step groups (Alcoholics Anonymous or Narcotics Anonymous) or SMART recovery groups (non-12-Step-based). Your religious organization, if you have one, can also offer support and spiritual counseling.

Taking the First Steps Toward Recovery

Taking that first step to ask for help is incredibly brave. It’s a sign of strength.

Dr. Malasri Chaudhery-Malgeri, Ph.D.

After recognizing your need for help, you can then make the decision to get help. Make this promise to yourself and your support system, if applicable. Let this decision encourage you and offer hope, too.

Make sure you also commit to the journey. It likely won’t be perfect, and that’s okay; aim for progress, not perfection. One way you can do this is through realistic goal-setting. For example, you could set a goal to find a treatment program and set a start date, versus looking to be “cured” in the next 3 weeks. Be kind to yourself and remember each person has their own unique journey with ups and downs.

Your primary care provider can help you start the journey. You can ask them any of the following questions to see what they recommend and how they suggest you begin your recovery:

  1. What level of care do you think I need?
  2. What do my symptoms entail? Help me learn more about this condition and its treatment options.
  3. Would medication benefit me? What may the side effects be?
  4. Do I need to detox? (Describe what you’ve been taking, how much, and for how long, if applicable.)
  5. What coping tools or stress-management techniques do you recommend?
  6. What’s my next step after this appointment?

Then, once you find a program or therapist that’s a good fit for you, you can check to see if they take your insurance and figure out how payments work to offer you peace of mind.

Creating a Recovery Plan

Once you’ve contacted treatment providers, you’ll create a recovery plan with your healthcare professionals. This plan outlines your course of treatment and identifies areas you need specialized care, such as trauma recovery. Your plan will detail the level of care you need, which may include one or all of the options below. 

  • Residential treatment, where you live on-site and participate in daily activities, therapy, and peer groups with 24/7 monitoring. You may also detox in this level of care.
  • Day treatment, with 30+ hours of weekly treatment during the day; you go home or to sober living in the evenings.
  • Intensive outpatient, with 20+ hours of weekly therapy typically offered in the morning, afternoon, or evening to accommodate work schedule and personal obligations.
  • General outpatient, which includes 1-3 group sessions weekly.

Your care plan will include skill building and resources to address triggers and potential relapse risks that you may encounter on your road to recovery. Coping tools and relapse prevention strategies can sustain recovery post-treatment. You may also create a safety plan to manage suicidal thoughts and self-harm. 

Implementing Healthy Coping Mechanisms

Negative and intense emotions are both normal and expected in recovery. Having coping mechanisms in-hand can prepare you for low moments and inspire resiliency. A few stress-management and coping strategies you can use (plus the personalized ones you’ll learn in treatment) include:

  • Daily routines to establish structure and normalcy.
  • Exercise to strengthen your mind and body, and to process strong emotions.
  • Self-care such as journaling, hygiene, and resting to manage discomfort and negativity.
  • Creative outlets like drawing, painting, making music, or writing to release and process emotions. 
  • Talking to friends or loved ones when you feel overwhelmed or alone. 
  • Setting time aside to enjoy hobbies and relaxing activities, like reading or watching a movie.
  • Mindfulness practices like meditation, prayer, and yoga to navigate intense emotions and connect with your body.

Building a Supportive Environment

A supportive environment can benefit you before, during, and after treatment. Surround yourself with people who have your best interests in mind. If you’re seeking treatment for addiction, be sure your friends and social circles support recovery. Distance yourself from people who cause turmoil and set boundaries as needed to maintain your mental and physical health.

You can strengthen your support by staying in communication with your friends and family about your recovery process and any needs you have. Let them know how you’re doing and how they can support you. For example, you may call a friend after encountering a trigger to discuss your experience and how it made you feel. Talking through emotions can prevent rumination and relapse.

Celebrating Milestones and Progress

Make sure you’re celebrating your progress! Every positive change, or even just a step toward it, deserves celebration. Milestones may include “X” days, weeks, months, or years sober, or reaching a goal you and your therapist set in treatment. Let your support system know each time you reach a milestone so they can share your joy.

You can also celebrate the evidence of learning coping skills in treatment. For example, you may notice you identified a distorted thought and didn’t let it bring your mood down. Celebrate that skill you learned and take encouragement from its benefits. 

As you go through your journey of ups and downs, keep your long-term goals in mind. Progress and achieving short-term goals can motivate you to keep pursuing larger goals, like being sober for a decade or finishing out a tough degree. Write down your long and short-term goals to reflect on what you accomplish and keep them top of mind.

Start the Journey Today

With professional help, support, and a myriad of resources available, recovery from addiction and mental health conditions is possible. Stay firm in your decision to get help and commit to setting goals. Watch and celebrate your progress as you go to stay dedicated and keep those goals in mind.
And remember, any step towards healing gets you closer than you were before. Take that first step today by browsing Recovery.com for residential rehabs, outpatient facilities, and virtual options that fit your needs. Find insurance information, photos, reviews, and more to help inform your decision and empower you to find the best treatment for you.

Posted on

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.

Posted on

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 transition2 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 support4. 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 programs: Activities such as yoga, mind–body therapies, acupuncture, and meditation can be an effective way to manage addiction and mental health symptoms5. 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 recovery6.

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 remission7. 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 1 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. 

Posted on

Types of Private Accommodations in Rehab

Not every rehab has the same accommodations—in some, you’ll share a room with multiple people; in others, you could have a whole villa to yourself. It all depends on where you go and what kind of accommodations you feel you need for your recovery.

The more private and luxurious your accommodations, the more expensive costs of care usually are. You’ll find different forms of accommodation across various tiers of rehabs, from state-funded to top-of-the-line, private luxury.

Low-Level Rehabs (Inexpensive Rehabs or State-Funded Rehabs)

State-funded, inexpensive, or free rehabs typically have simpler accommodations. These facilities may welcome those who have been court-ordered into rehab or those who need care but can’t afford it. If you don’t have health insurance, paying for rehab can sometimes be difficult. Low-level rehabs can be a viable answer for many.

Staying at these centers still provides treatment that can be invaluable. You can still access evidence-based therapies, like 12-Step meetings, and have group therapy during your stay. These facilities typically have a higher staff-to-patient ratio, and a small variety of care options. Treatment plans may be impersonal and the same for every patient. You’ll likely receive cafeteria-style meals that aren’t able to accommodate dietary needs due to budget constraints and low staffing.

Usually, you’ll share a bedroom with 2+ roommates. You’ll have a simple bed, a place to put your clothes, and maybe a desk or side table. You’ll likely share a bathroom and showers with others in treatment. Free or low-cost facilities will also have simpler living spaces and therapy rooms; they’ll focus more on functionality than looks.

Mid-Level Rehabs

Mid-level rehabs are typically centers that accept insurance and have room in their budget for more individualized care and nicer accommodations. They may accept Medicare and Medicaid, along with private insurance and non-insurance payments.

A mid-level rehab will usually have a lower staff-to-patient ratio and be able to provide individual therapy, plus an individualized treatment plan for each client. You may also be able to access further care options, like outpatient, after you complete residential treatment.

Mid-level rehabs may also have detox on site. You might learn life skills and have help getting back into work or school, too. Meals will likely be fresh and prepared with dietary restrictions in mind. You’ll eat with your peers in a dining hall and practice socializing without using substances.

In a mid-level rehab, you’ll most likely share a room with at least one other person. You can expect comfortable beds and bedding and rooms that have a few decorations or homey touches. You’ll share a bathroom with your roommates. You’ll likely have a dresser and a couple chairs in your shared room.

The facility may also have amenities like a pool, a small fitness room with a few pieces of equipment, and outdoor spaces. 

Executive Rehabs

Executive rehabs feature personalized care that addresses addiction and its underlying causes. They’ll have more resources available to treat addiction and co-occurring mental health conditions like trauma. You may also have access to specialized treatments like transcranial magnetic stimulation (TMS), brainmapping, biofeedback, and cryotherapy. In some cases, executive rehabs could offer alternative treatments like psilocybin, ketamine, and other psychedelics (depending on legality in their state/country).

Executive rehabs typically provide a full continuum of care, too. This means detox, residential treatment, and one or more levels of outpatient care. They’ll often stay connected with you for a long time after you leave, either through periodic check-ins or through a robust alumni program. 

You’ll have the option of a private or shared room at an executive rehab, with private rooms available for an extra cost ($1,000-3,000+). In shared and private rooms, you’ll enjoy spacious and well-decorated rooms designed with comfort in mind. Private rooms typically have an ensuite bathroom, or you’ll share a large bathroom with your roommate. 

Amenities at an executive rehab could include a pool, a well-stocked gym, a yoga/meditation room, a library, and chef-prepared meals. You’ll have access to snacks, coffee, and tea, along with nutritional counseling. 

As the name implies, many executive rehabs cater to the needs of executive professionals. You’ll typically have partial or full access to electronics (depending on your needs and treatment plan) to maintain crucial work responsibilities. The private nature of executive rehabs makes them a good choice for professionals needing discretion, like pilots, lawyers, doctors, and C-level executives.

Executive rehabs commonly accept private insurance and private payments and do not accept Medicare and Medicaid.  

Luxury Rehabs

Luxury rehabs have the look and feel of a high-end resort. You’ll receive personalized treatment plans and typically have access to whatever treatment modalities you need—some luxury rehabs only welcome one client at a time for highly personalized care. A care team collaborates frequently to tailor your recovery and continuously meet your needs. Luxury rehabs often provide detox, residential treatment, and a form of outpatient care.

Luxury rehabs are usually in a unique location, like on an island or a private countryside estate. Some ultra luxury rehabs provide all their services on a yacht or a private island. You’ll have a spacious room and bathroom to yourself (sometimes, you may have a villa or home completely to yourself). All meals will be chef-prepared and aligned to your individual nutritional needs. You’ll likely have access to your phone and laptop at set hours.

Treatment at a luxury rehab addresses all areas of your mind, body, and spirit for a highly comprehensive experience. Your treatment team may work with outside providers to make sure you get the exact treatment you need. This could include medical specialists, life coaches, personal trainers, and more. 

Luxury rehab amenities include spa rooms, indoor/outdoor pools, saunas, gyms, luxury bedding and furniture, well-designed spaces, theater rooms, and well-appointed outdoor areas with walking trails, beach access (location dependent), and sport courts. 

Benefits of Private Accommodations in Rehab

Private accommodations offer multiple benefits for recovery and personal growth. Not everyone will thrive in a private setting, and that’s okay. For example, those who’d like to build relationships and grow close to their peers in recovery may prefer shared accommodations.  

For those who would like private accommodations, they can expect benefits like these:

  • Privacy. You have a room and bathroom to yourself; you don’t have to share your space.
  • Space to Unwind. You can completely relax in your own space and reflect on what you learned each day.
  • Peace and Quiet. Since you have a room to yourself, you won’t have to worry about noise from a roommate. This can be especially helpful for light sleepers. 
  • Highly Personalized Treatment. In some luxury rehabs, you’ll have an entire villa or home to yourself and a treatment team dedicated solely to your success. And in general, the fewer patients a rehab center admits, the more personalized your care will be.

Find an Addiction Rehab

Many rehabs offer private accommodations, ranging from a bedroom to yourself to a bespoke villa. Private accommodations can help the recovery journey for some, but they’re not always necessary. You may find a roommate and other shared accommodations align better with your recovery needs. 
To find an addiction rehab, browse our list of centers and see photos, reviews, insurance information, and more. 

Posted on

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.