Category: Gather Information

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Can You Quit Drinking by Working with a Recovery Coach? 

Quitting drinking can be a challenging journey, but it’s not something you have to do alone. A recovery coach can be a valuable partner in your efforts to stop drinking and build a healthier life. While there isn’t a one-size-fits-all solution, recovery coaches provide support, guidance, and resources customized to your unique needs and goals. Here’s how working with a recovery coach can help you quit drinking.

What Is a Recovery Coach?

A recovery coach is a trained professional who helps people seeking to recover from substance use, including alcohol. They aren’t therapists or counselors, but they do offer personalized support and practical help. Their role is to empower you to take charge of your recovery by creating a plan, connecting you to resources, and providing encouragement along the way.

How Can a Recovery Coach Help You Quit Drinking?

  1. Creating a Personalized Plan
    A recovery coach can help you set goals for quitting drinking and create a plan that works for you. They know that everyone’s journey is different, so they tailor their support to fit your situation.
  2. Understanding Your Triggers
    Recovery coaches can work with you to identify what triggers your drinking. Whether it’s stress, certain social situations, or emotions, they help you recognize patterns and develop strategies to manage those triggers.
  3. Building a Support System
    Quitting drinking is easier when you have support. A recovery coach can connect you with support groups or other community resources, to build a network of people who understand what you’re going through.
  4. Providing Accountability
    A recovery coach can help you stay on track by checking in regularly and keeping you focused on your goals. This accountability can be motivating, especially during tough times.
  5. Teaching Healthy Coping Skills
    Many people drink to cope with stress, anxiety, or other challenges. A recovery coach can teach you healthier ways to handle those feelings, such as practicing mindfulness, exercising, or finding hobbies you enjoy.
  6. Encouraging Self-Confidence
    Recovery coaches help you see your strengths and believe in your ability to quit drinking. They celebrate your progress and encourage you to keep moving forward, even if setbacks happen.
  7. Addressing Practical Needs
    Sometimes, practical challenges like housing, employment, or transportation can make recovery harder. Recovery coaches can help you find resources to address these issues, so you can focus on your recovery.
  8. Exploring Different Recovery Pathways
    Not everyone chooses the same path to quit drinking. Whether you’re interested in 12-Step programs, harm reduction strategies, or any number of other approaches, a recovery coach can support the path that works best for you. They are knowledgeable on many different pathways, introducing you to options you maybe didn’t know existed. 

Will a Recovery Coach Guarantee Success?

The simple answer is no— there are no guarantees. It’s important to remember that quitting drinking takes effort and commitment. A recovery coach can guide and support you, but the work ultimately depends on you. While there are some people who can quit drinking by only working with a recovery coach, for many people a recovery coach alone isn’t enough. Consider building a bigger recovery team by also working with some of the following: 

  • Primary Care Physician: Monitors overall health, prescribes medication, and addresses medical concerns.
  • Psychiatrist or Psychologist: Diagnoses mental health conditions and prescribes medication if needed.
  • Therapist: Provides therapy to address underlying issues and build coping strategies.
  • Addiction Counselor: Offers counseling and guidance on addiction and recovery.

Final Thoughts

Quitting drinking is a big step, and it’s one you can take with the right support. Recovery coaches offer guidance, accountability, and encouragement, but they’re just one part of the puzzle. By combining their help with other resources, you can improve your chances of success. With determination and a strong support system, you can move toward a healthier, happier future.

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Barbiturate Misuse and Addiction

Barbiturates are sedative-hypnotic drugs primarily used for seizure disorders, anxiety, insomnia, and drug withdrawal symptoms in babies. Using them regularly (especially outside prescription guidelines) can lead to dependence and, eventually, addiction.

Like all other addictions, you can recover from a barbiturate addiction with the appropriate care and support. 

What Are Barbiturates?

Barbiturates are sedative-hypnotics1, meaning they cause sedation and sleepiness. They’re often used to control seizures and unwanted muscle twitches, treat insomnia, and relieve anxiety. Doctors prescribe them; you won’t find barbiturates for sale in grocery stores or pharmacies, like ibuprofen or Tylenol. You need a prescription, including instructions on when to take the pill, how much to take, and potential side effects.

Barbiturates work by slowing down the activity in your brain and depressing your central nervous system2, which can relieve intense anxiety, help you sleep, and control seizures. Some barbiturates are more focused on anxiety, sleep, headaches, pre-surgery calmness, or seizure treatment. Notably, only a tiny difference in dosage produces desired clinical results versus coma and death. It’s difficult to get the dose correct3, and many providers avoid barbiturates for this reason (and its addictive nature and life-threatening withdrawals.)

People may use them outside clinical bounds to feel more disinhibited and to self-medicate unwanted effects of illicit drugs4 like cocaine.

Are Barbiturates Addictive?

Barbiturates can be addictive, often for those who take more than their prescribed dose and for longer than they should. You can build a tolerance to their effects, meaning you need to take more and more to get the same impact. 

Studies have noted people can develop a physical dependence to barbiturates1, which can progress into an addiction requiring drug rehab. Closely monitoring how much people take and for how long can mitigate risks of dependence and addiction.

Factors Contributing to Barbiturate Misuse and Addiction

Certain factors can make addiction more likely, though not a guarantee in any sense. 

Higher Doses

If you’re on a notably high dose of a barbiturate, it can have a stronger effect that your brain more quickly adapts to and grows dependent on. The same goes for medications like opioids and benzodiazepines.

Social and Home Environments

Your environment and social life also play a role. High-stress environments can encourage mind-altering substance use as a way to escape the situation and cope with how it makes you feel. If other people in your social life regularly use substances you become more likely to use and grow addicted as well5.

Genetics

Your genes can predispose you to addiction. Epigenetics (changes to how your body reads genetic code) can account for this, or it could simply be the genes you inherit. But it’s vital to note many factors lead to addiction, not just your genes. 

Mental Health Conditions

Mood and brain changes related to mental health conditions like depression, anxiety, and post-traumatic stress disorder (PTSD) can make people more susceptible to substance use and addiction6. Or, conversely, substance use can make you more likely to develop a mental health condition. For these reasons addiction and mental health conditions often co-occur6. 

Signs of a Barbiturate Addiction

Signs of an addiction7 to barbiturates and other substances include

  • Continuing excessive use despite clear consequences, like job loss, financial issues, or broken relationships.
  • Compulsive use of the substance.
  • Taking more than you intended.
  • Developing secretive habits to hide or conceal your use.
  • Feeling anxious and preoccupied with procuring more.

Consequences of Barbiturate Addiction

With the line between safety and death so thin with barbiturates, developing an addiction to them and consequentially taking higher doses can prove deadly. Comatose and death are the top consequences of barbiturate addiction3.

Other more long-term consequences include job loss, homelessness, physical illness, new or worsening mental health conditions, and an inability to maintain good relationships with loved ones. As addiction takes a stronger hold, other areas of life inevitably fall away. 

Treatment can restore these aspects and your overall well-being.

Treatment for Barbiturate Addiction

The first step in getting treatment will likely be setting up an appointment with your primary care doctor; or, you can start by reaching out to drug rehab and admit to their program for detox services and therapies targeted at comprehensive recovery.

Detox

Medical detox removes toxins from your body. This step is especially important for barbiturates as their withdrawal symptoms can be deadly3. Providers will likely use a tailored blend of medications to make the detox process safe and comfortable, preparing you for the next step: therapeutic care.

Therapy

Therapy gets to the heart of addictions, helping you discover what drives it emotionally and how you can cope with distress in new ways. You’ll likely meet with a therapist 1:1 and with other patients in group therapy. Many drug treatment programs also offer family therapy, or you can seek it out yourself. Common therapies include

  1. Cognitive behavioral therapy, which often uses ‘homework’ and practical strategies to catch and challenge untrue thoughts leading to distress, retraining your brain to help you heal.
  2. Dialectical behavioral therapy focuses more on adapting to thoughts and adjusting how you react to them, rather than challenging them with another belief. Coursework and group support are key components.
  3. Therapies like eye movement desensitization and reprocessing (EMDR) and trauma-focused cognitive behavioral therapy (TF-CBT) focus on addressing and processing trauma at a comfortable pace.

Ongoing Support

Attending support groups can maintain your progress once you graduate from drug rehab or outpatient care for addiction. These types of peer support groups can include 12-Step-based groups, like Pills Anonymous (PA), or secular groups not associated with the 12 Steps.

Any social activity can also support your recovery by surrounding you with people who want you to get better and/or maintain your progress. For example, you could schedule regular meetings with friends and commit to calling a loved one every day.

Find a Prescription Drug Rehab Center

Many rehabs recognize barbiturates as one of the most addictive drugs and offer comprehensive care centered on long-term recovery. At a prescription drug rehab you’ll stay in a recovery-conducive environment for 28+ days, with each structured week filled with therapeutic care, activities, relapse prevention training, aftercare planning, and more.


You can use Recovery.com to find prescription drug rehabs, filtering by your insurance, location, reviews, and more to find the best treatment for you.

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Managing Panic Attacks: How to Pack Your Panic Pack: Dr. Sarah Anderson

Panic attacks can feel terrifying, overwhelming, and all-consuming. They arrive suddenly, often without warning, and can make it difficult to feel like you’re in control of your body and mind. If you’ve ever experienced one, you know how distressing they can be. A racing heartbeat, rapid breathing, dizziness, chest tightness, and an overwhelming sense of impending doom—these are just some of the common symptoms of a panic attack.

But here’s the good news: Panic attacks, while unpleasant, are not life-threatening. Once you understand what’s happening in your body during a panic attack, you can start to reduce their frequency and intensity. The key to managing panic attacks lies in having a toolbox of strategies that can interrupt the overwhelming cycle of panic and help you regain a sense of control. One such tool is a “Panic Pack”—a collection of sensory-based grounding items that can help soothe your body and mind when panic strikes.

Understanding Panic Attacks: What Are They?

Panic attacks are sudden, intense episodes of fear or anxiety that often come without warning (American Psychiatric Association, 2013). These episodes can happen at any time, even when you’re feeling calm and relaxed. Panic attacks typically involve a combination of physical symptoms (like a rapid heartbeat, dizziness, chest tightness, or sweating) and emotional symptoms (such as feeling disconnected from reality, or a sense of impending doom). Although panic attacks can feel life-threatening, they are generally harmless and do not cause lasting damage.

Research suggests that panic attacks are caused by the body’s overreaction to stress or perceived danger, triggering the “fight or flight” response (Vickers & McNally, 2006). During this response, the body releases stress hormones like adrenaline and cortisol, which elevate heart rate, blood pressure, and breathing rate, preparing you to flee from danger. In the case of panic attacks, there is no real threat, but the body reacts as though there is.

Sensory-Based Grounding: Why It Works

When you experience a panic attack, your body is overwhelmed by heightened sensory input, and your mind can feel flooded with anxiety. Sensory grounding techniques work by redirecting your attention away from the panic and engaging your senses in a way that helps calm your nervous system. By using tools that appeal to the senses—sight, sound, touch, taste, smell, and movement (remember proprioception can be a helpful sense to engage to reduce anxiety)—you can help interrupt the cycle of panic and return to a state of calm.

Research shows that sensory-based grounding strategies can be highly effective for managing panic attacks. For example, tactile stimulation (such as squeezing a stress ball) has been found to activate the parasympathetic nervous system, which helps the body shift from the “fight or flight” response to a “rest and digest” state (Haynes et al., 2022). Similarly, scents like lavender and peppermint have been shown to reduce anxiety by stimulating the limbic system, the brain region responsible for processing emotions (Barati,, 2016).

Packing Your Panic Pack: Essential Items for Grounding

A Panic Pack is a personalized collection of sensory tools designed to help ground you and alleviate anxiety. Below are several items you can include in your kit, each chosen for its ability to engage different senses and promote relaxation.

1. Weighted Lap Pad

Weighted lap pads are tools used by occupational therapists, typically as a sensory integration modality, to help with emotional and physical regulation. A weighted lap pad provides gentle pressure, which can have a calming effect. Weighted products stimulate the parasympathetic nervous system, promoting a sense of grounding and relaxation (Eron et al., 2020).

2. Fidget Items

Fidget toys such as orbeez squish balls, stress balls, or fidget spinners are simple, portable tools that can help distract the mind during a panic attack. These tactile items allow you to focus on a repetitive motion or texture, which can help redirect your attention away from overwhelming anxiety. (Kriescher,et al., 2023).

3. Earbuds or Headphones and a Calming Playlist

Music and sound have powerful effects on our emotions. Create a calming playlist with soothing music that helps you feel grounded and less anxious. Alternatively, consider having a calming podcast on hand, whether it’s guided meditation, breathing exercises, or a favorite calming show. Studies have shown that listening to calming music can reduce heart rate and lower levels of cortisol (Thoma et al., 2013).

4. Grounding Smells

Scent is one of the most powerful senses for evoking emotional responses. A portable essential oil diffuser, essential oil rollerball, or lotion with calming scents like lavender, chamomile, or peppermint can help reduce anxiety during a panic attack (Barati,, 2016).

5. Sour Candy (e.g., Warheads or Sour Patch Kids)

Engaging your sense of taste with something intensely sour can be a surprisingly effective grounding tool. Sour candies like Warheads or Sour Patch Kids can interrupt the cycle of panic by providing strong sensory input that shifts attention away from overwhelming thoughts and bodily sensations. This grounding effect helps bring focus back to the present moment. The sour taste acts as a sensory distraction, redirecting attention from anxiety to the immediate sensory experience (Rainville, 2013).

6. Breathing Exercise Guide

Consider packing a small device (like a Breathing Buddha Meditation Tool) or having an app with visual cues, such as color-changing lights or animations, to guide deep breathing. These devices often display colors that correspond to the in-breath, hold, and out-breath phases (e.g., blue for inhale, yellow for hold, green for exhale). Visual tools help regulate breathing patterns while using the sense of sight to anchor attention to the present, reducing physiological arousal during panic attacks (Bentley et al., 2023).

7. Personal Comfort Items

Personal items that evoke comfort and safety can be incredibly soothing during a panic attack. A small memento such as a piece of jewelry, a comforting photo, or a soft fabric (like a scarf or blanket) can help you feel more grounded and safe. These items provide a tangible reminder of calm and support, which can be particularly helpful during moments of overwhelming anxiety.

8. Water

Staying hydrated is crucial for both physical and emotional well-being. Including a water bottle in your Panic Pack ensures you’re prepared to stay hydrated during an anxiety attack. Taking slow, deliberate sips of water can be a soothing ritual that helps you re-focus and regain control. This simple act not only hydrates you but also activates the vagus nerve, which plays a key role in calming the body’s stress response. Drinking water offers a grounding task that interrupts the cycle of panic, providing a moment of clarity and connection to the present (Masento et al., 2014).

9. Phone Numbers of Trusted Contacts

Sometimes, the best way to reduce the intensity of a panic attack is by reaching out for support. Include a list of trusted friends, family members, or a therapist that you can contact when you feel overwhelmed. Research has shown that talking to a supportive person can help reduce feelings of isolation and anxiety, providing emotional relief and a sense of connection during a panic attack (Maulik et al., 2010).

Final Thoughts

Having a Panic Pack ready and accessible can be an empowering way to manage panic attacks. By using sensory grounding techniques, you can interrupt the cycle of anxiety and regain control over your body and mind. The key is to personalize your Panic Pack with items that work best for you, helping you feel safe, calm, and supported when panic strikes.

With practice, these tools can become second nature, providing you with a reliable strategy for reducing the intensity of panic attacks and navigating them with confidence. If you are needing more individualized support regarding your sensory processing and how it impacts your mental health, please reach out to a mental health occupational therapist.

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Embracing Emotional Tides: Navigating Our Feelings During Community Highs and Holiday Spirits

Imagine yourself at a bustling holiday market, enveloped by the joyful clamor of festive music and the aromatic scents of seasonal treats. Each step brings excitement mingled with a pang of overwhelm as the crowd thickens. This vibrant scene, pulsating with life, mirrors the complex dance of emotions within us—a dynamic blend of joy, nostalgia, and an occasional melancholy whisper. Acknowledging the richness of these feelings is the first step toward mastering our emotional landscapes during these spirited times.

Embrace the Full Spectrum of Your Emotions: Recognize Complex Emotions 

During a previous holiday gathering, I observed a friend’s demeanor shift subtly from merriment to introspection. Noticing the change, I invited her to step aside for a quiet moment. She shared that the festive atmosphere reminded her of loved ones no longer present, stirring a mix of joy and sadness within her. Our conversation on a secluded park bench, surrounded by laughter and lights from afar, became a profound exchange of understanding and connection.

This moment highlighted an important lesson: the holidays can stir a complex mix of joy and grief, and acknowledging this can be a significant step in emotional health. Here are some  strategies to effectively embrace and navigate your emotions. 

Cultivating Mindful Moments: Finding Peace Anytime, Anywhere

In the swirl of daily life, finding moments for mindfulness can offer a profound sense of peace and stability, helping you navigate through emotional ups and downs with clarity and calm. Whether it’s a busy weekday or a relaxed weekend, these practices can become a steadying force in your routine.

Starting Your Day with Mindfulness

Embrace the stillness of the morning as an ideal time for setting a mindful foundation for the day. Before the rush begins, take a few moments to breathe deeply, meditate, or set an intention. This can be as simple as a quiet reflection on what you are grateful for, or a more structured meditation focusing on your breathing, or a guided visualization. These practices help center your thoughts and ground your emotions, preparing you for the day ahead.

Mindfulness can be woven into the fabric of your daily activities, turning ordinary moments into opportunities for reflection and connection.

Benefits of Regular Mindfulness Practice

Regular mindfulness can significantly impact your well-being by reducing stress, enhancing focus, and improving emotional reactivity. It cultivates a greater awareness of your thoughts and feelings, helping you manage them more effectively rather than being led by them unconsciously. Furthermore, mindfulness can deepen relationships by making you more attuned and present with others.

By incorporating these mindful moments into your daily life, you create valuable pockets of peace that can enhance your mental clarity, emotional stability, and overall enjoyment of life. Whether through morning meditations, mindful walking, or simple breathing exercises, these practices empower you to live more fully in the present, enriching every moment of your day.

Crafting Realistic Expectations: Embracing the Beauty of Imperfection

The holiday season often conjures images of perfect gatherings, flawless decorations, and idyllic family interactions, primarily influenced by media portrayals and societal expectations. However, reality seldom aligns with these idealized visions, and this disparity can lead to unnecessary stress and disappointment. By crafting realistic expectations, we can embrace the inherent beauty of imperfection and find more profound satisfaction in our holiday experiences.

Recognizing Media vs. Reality

The first step in setting realistic expectations is to acknowledge the influence of media and commercial advertising in shaping our perceptions of what the holidays should look like. Television specials, movies, and social media often depict holiday celebrations as seamless and spectacular events, which can create a skewed benchmark for our gatherings. Recognizing these portrayals as curated and often unrealistic can help us set more attainable goals for our celebrations.

Valuing Authenticity Over Perfection

Through personal experiences, I appreciate that unexpected moments and minor mishaps often lead to the most cherished memories. A forgotten gift can become an impromptu game of charades, and a burnt pie might lead to an unplanned outing to a local café. These instances remind us that spontaneity can bring joy and that the essence of holiday gatherings lies in the quality of time spent together, not in the perfection of details.

Tips for Setting Realistic Expectations

1. Communicate Openly: Ensure communication with family and friends is open and honest during gatherings. Discuss plans and potential limitations openly so that everyone’s expectations can align more closely with reality.

2. Plan for Flexibility: While having a plan is helpful, it’s equally important to allow for flexibility. Accept that not everything will go as scheduled and that there might be last-minute changes or challenges. This mindset can reduce stress and make you more adaptable to unexpected situations.

3. Focus on What Truly Matters: Prioritize the aspects of the holidays that mean the most to you and your loved ones. Let these priorities guide your plans and expectations, whether it’s a unique family tradition, giving, or simply being together.

4. Embrace Simplicity: Consider scaling back to avoid over-preparation stress. A more straightforward meal, fewer decorations, or less elaborate gifts can enhance the enjoyment of the holiday by reducing the pressure on everyone involved.

5. Reflect on Past Holidays: Think back on previous holidays and identify what went well and what didn’t. Use these insights to adjust your expectations and plans. Often, it’s not the flawlessly executed holiday we remember most fondly, but the one filled with laughter and love, despite—or even because of—the imperfections.

The Rewards of Realistic Expectations

By setting realistic expectations, we mitigate disappointment and open ourselves up to the joys of authenticity. These adjusted expectations can lead to a more relaxed and enjoyable holiday experience for everyone involved. They allow us to celebrate the beauty of imperfection—where every overlooked detail, every deviation from the plan, adds color and character to our collective memories. In doing so, we remind ourselves and each other that it’s the shared experience, not the flawless execution, that truly defines the spirit of the season.

Dialogue with Compassion

In a memorable interaction last holiday season, I witnessed a friend address her young daughter’s overwhelming feelings with profound gentleness. Amid the festive chaos, she knelt, matched her daughter’s gaze, and said, “It seems like a lot right now, doesn’t it?” Her empathetic approach soothed her child and served as a powerful reminder of how compassionate communication can bridge emotional distances and foster understanding.

Enlist Support, Share the Load

The holiday season and significant community events are collective experiences; bearing their emotional weight need not be a solitary task. Share your feelings with trusted friends or family, or seek guidance from a mental health professional. This sharing of emotional burdens not only lightens your load but also strengthens the bonds of your support network.

Nurture Yourself: Creating Personal Sanctuaries for Emotional Balance

Amid our daily routines, particularly during busy seasons filled with heightened activities and responsibilities, prioritizing self-care is crucial. Nurturing yourself is not just about occasional indulgence; it’s about consistently incorporating practices that replenish your spirit and maintain your emotional balance. These personal sanctuaries provide essential respite and are foundational to sustaining well-being.

Identifying Restorative Activities

The first step in nurturing yourself is identifying what activities genuinely refresh and rejuvenate you. This will vary from person to person, as each of us draws energy and tranquility from different sources. For some, it might be the quiet contemplation in morning yoga, where focusing on breath and movement fosters mindfulness and calm. For others, it might be an evening walk under the stars, where the vastness of the night sky offers a profound sense of peace and perspective.

To discover what replenishes you, experiment with various activities and observe how each affects your mood and energy levels. Pay attention to what lifts your spirits, calms your mind, and makes you more centered. This could include:

  • Physical activities like yoga, tai chi, or gentle stretching help reduce stress and increase body awareness.
  • Creative outlets such as painting, writing, or playing music allow for self-expression and can be particularly therapeutic.
  • Nature engagements like gardening, hiking, or simply spending time in a park which can enhance your mood and connect you with a larger world outside your own.

Incorporating Activities Into Your Routine

Once you’ve identified the activities that nurture you, the next challenge is to weave them into your daily life. Here are some strategies to help make self-care a regular part of your routine:

1. Schedule It: Treat these activities as important appointments with yourself. Block out time in your calendar as you would for any crucial meeting or doctor’s appointment.

2. Set Reminders: Use technology to your advantage by setting reminders on your phone or computer to take breaks for your self-care activities.

3. Create Rituals: Build rituals around your self-care practices to make them more meaningful. For example, light a candle before you start your yoga session or prepare a favorite herbal tea to enjoy after your evening walk.

4. Be Flexible but Committed: While it’s important to incorporate these activities regularly, be flexible about when and how you engage in them based on your daily circumstances. The key is consistency, not perfection.

The Benefits of Regular Self-Care

Engaging regularly in activities that nurture your soul can benefit your mental and physical health.These practices help mitigate the effects of stress, enhance your mood, and improve your overall emotional resilience. They provide a refuge from the hustle and bustle, helping you to maintain equilibrium in your life. Over time, these personal sanctuaries can transform how you respond to daily challenges and significant life events.

By consciously making time to nurture yourself, you ensure your needs are met, even as you meet the world’s demands. This balance is essential for long-term happiness and vitality, enabling you to engage with life from a place of strength and renewed energy.

Choose Your Battles and Blessings: Investing Your Emotional Energy Wisely

In the ebb and flow of daily life, especially during eventful periods like the holidays, it becomes essential to make deliberate choices about where to invest our emotional energy. This means actively selecting which events and traditions to participate in based on how they resonate with our needs and values. Doing so empowers us to cultivate more fulfilling experiences and protect our well-being.

Making Conscious Choices

The key to investing your emotional energy wisely lies in differentiating between what truly enriches your life and what depletes it. This discernment allows you to prioritize activities that enhance your spirit and align with your more profound sense of purpose. It involves asking yourself: Does this activity bring me joy? Does it connect me with loved ones in a meaningful way? Does it reflect my values?

Empowering Yourself to Decline

Part of choosing wisely involves feeling empowered to say no to invitations that do not align with your emotional or spiritual needs. This can be challenging, especially when faced with expectations from friends, family, or colleagues. However, learning to decline politely is crucial for maintaining your mental health and ensuring your holiday season is spent in ways that are most meaningful to you.

Here are a few strategies to help in making these decisions:

1. Reflect Before You Respond: Give yourself time to think about an invitation before committing. Consider how you felt in similar situations and whether the event will likely be uplifting or draining.

2. Communicate Honestly and Kindly: When declining, express your appreciation for the invitation and explain your reasons if you feel comfortable doing so. Honesty helps others understand your choices and can strengthen relationships through mutual respect.

3. Propose Alternatives: If you decline an event but still want to connect with the host or other guests, suggest an alternative gathering that better suits your preferences. This shows that your decision isn’t personal against the individuals involved but about managing your energy levels.

The Rewards of Selective Engagement

By consciously choosing where to invest your emotional energy, you can significantly enhance the quality of your interactions and your overall holiday experience. This selective engagement prevents burnout and allows for more profound enjoyment and appreciation of the moments you choose to participate in. Each decision to engage or step back is an opportunity to align your actions more closely with who you are and what you need, leading to a richer, more authentic life experience.

Embracing this approach empowers you to enjoy the season’s blessings on your terms, turning potential stressors into opportunities for nourishment and joy.

Reflect and Realign: Learning from Experience to Enhance Well-being

The period following any busy or festive season offers a valuable opportunity for introspection and personal growth. Reflection is not just about reminiscing over past events; it’s a critical process that helps us understand our experiences, recognize patterns in our emotions, and make informed decisions about future engagements. This cycle of reflection and realignment is essential for continually improving our emotional health and ensuring that our activities align with our personal needs and values.

The Power of Reflective Practice

Engaging in reflective practice allows you to take stock of what has transpired, giving you space to appreciate what went well and identify what could be improved. This can be particularly insightful after holidays or major events, often with high expectations and varying degrees of emotional investment.

1. Journaling: One effective way to reflect is through journaling. Writing down your thoughts and feelings about different events and interactions can clarify what truly matters to you. It can also reveal emotional triggers or stress points that you might want to manage differently in the future.

2. Discussion: Sharing your experiences with friends, family, or a therapist can also provide insights and different perspectives. Sometimes, just voicing your feelings aloud helps to process them more fully and can lead to revelations that were not apparent when kept internal.

3. Meditation: Reflective meditation is another helpful tool. This involves sitting quietly, recalling various experiences, and observing your feelings without judgment. This practice can deepen your understanding of your emotional responses and help cultivate a more mindful, aware state.

Analyzing the Highs and Lows

As you reflect, categorize your experiences into what brought you joy and what posed challenges. Consider:

  • What activities did you find most fulfilling? Was it intimate gatherings, certain traditions, or quiet time spent alone? Recognizing these can help you prioritize similar experiences in the future.
  • What were the pain points? Were there particular events or interactions that drained your energy or caused stress? Understanding these can guide you to either avoid similar situations in the future or approach them differently.

Implementing Changes

Reflection is only as valuable as the actions it prompts. Use the insights from your reflective practice to make practical adjustments to your lifestyle and choices.

1. Prioritizing Joy: Aim to increase your engagement in proven, fulfilling activities. Make these a central part of planning for future events and daily routines.

2. Setting Boundaries: For the challenging elements, consider setting clearer boundaries. This might mean saying no more often, changing the nature of your participation, or altering the environments in which you engage.

3. Seeking Support: If specific challenges seem overwhelming, look for resources and support. This might involve professional help, such as counseling, or seeking out community groups to offer support and advice.

4. Adjusting Expectations: Often, dissatisfaction arises from mismatched expectations. If your reflections reveal a pattern of unrealistic expectations, work on adjusting these to align with reality and your capacity.

The Cycle of Continuous Improvement

Reflection and realignment should be viewed as an ongoing process, not just a post-event activity. By regularly assessing our experiences and adjusting our actions, we cultivate a more aligned life with our values and richer in satisfaction and emotional well-being. This ongoing cycle of learning and adapting ensures that each year, each event, and each interaction becomes an opportunity for growth and enhanced joy.

Navigating the emotional currents of the holiday season and community events is an opportunity to engage deeply with ourselves and others, fostering personal growth and meaningful connections. By embracing this vibrant emotional landscape with intention and care, we can transform potentially overwhelming experiences into enriching moments of joy and understanding. 

Let us step into these times with open hearts and minds, ready to embrace each moment with courage and grace.

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A Guide on How to Talk to Your Kids About Difficult Topics

Discussing complex topics with children, whether they pertain to violence, disasters, or other sensitive issues, is a daunting but necessary task. Effective communication can help children process their thoughts and emotions, ensuring they feel safe and heard.

Understanding the Importance of the Conversation

The rationale behind these discussions is multifaceted. Not only do they provide an opportunity to correct misinformation and clarify doubts, but they also help reinforce a child’s sense of safety and security in an unpredictable world. Additionally, openly addressing such issues can foster resilience, teaching children how to navigate life’s realities while feeling emotionally supported.

Preparing for the Conversation

1. Check-in with Yourself: Ensure you are emotionally stable before initiating any discussions on traumatic topics. Children are perceptive and can easily pick up on parental anxieties. Being calm and composed helps provide the reassurance they need.

2. Inform Yourself: Understand the facts about the specific issue. Being well-informed prepares you to answer questions factually and confidently, reducing fears driven by uncertainties and rumors.

3. Choose Your Moment: Timing is critical. Ensure the setting is private and quiet, free from interruptions, providing a safe space to express feelings and thoughts openly.

Engaging in the Conversation

1. Initiate with Open-Ended Questions: Explore what your child knows. Asking open-ended questions like, “What have you heard about this?” allows you to gauge their understanding and correct any misconceptions.

2. Provide Clear, Age-Appropriate Information: Tailor your explanations to your child’s age and maturity. While honesty is important, avoid overly detailed descriptions that might instill fear. Instead, focus on general safety and the support systems in place.

3. Validate and Reassure: Acknowledge and validate your child’s feelings. Whether scared, confused, or even curious, let them know their feelings are normal. Reassurance can come from emphasizing the safety measures and support available.

4. Emphasize Community and Support: Discuss how communities and support systems address these issues. Highlighting the roles of community leaders, teachers, and helpers in ensuring safety and providing support can reinforce a sense of security.

Continuing the Conversation

1. Encourage Ongoing Dialogue: Make it clear that this isn’t just a one-time conversation. Encourage your child to come to you anytime they have concerns or need to discuss anything that worries them.

2. Monitor Media Exposure: Keep a close watch on what your child is exposed to following such discussions. Continuous exposure to graphic content can be harmful. Encourage them to ask questions instead of seeking answers from potentially unreliable sources.

3. Watch for Behavioral Changes: Be vigilant for any signs of distress or changes in behavior, such as nightmares, avoidance behaviors, withdrawal from activities, or mood swings. Early identification of stress signals can lead to timely intervention, such as counseling or therapy.

Conclusion

Facilitating a conversation about complex topics with your child is never easy, but it is crucial for their emotional well-being and understanding of the world. You can help them navigate their feelings and foster a sense of safety by approaching the topic with care, honesty, and support. If you or your child need more support, consider contacting a professional who can provide tailored guidance and resources to help your family cope and heal.

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What Is Gaslighting? A Guide to Recognizing and Healing from Emotional Manipulation: Matthew Glowiak

My name is Matt Glowiak, and I am a mental health and addictions counselor, professor, author, presenter, and advocate of positive social change. Though my pathway toward becoming a mental health professional was not necessarily linear, it was one that continually called to me throughout life, and here I find myself following my callings. Beyond working with clients in a clinical setting and teaching graduate level students, I find immense value in educating the public on mental health and addiction in a relatable manner that makes sense. The more the general population knows on these topics, the more quickly and effectively we may destigmatize mental health and addictive disorders. 

There is this common misconception that people only see a counselor when they are struggling with significant mental health or addiction issues. The truth, however, is that not everyone who comes to counseling has a true diagnosable condition. Given that all of us face challenges at one point or another, counseling can prove fruitful toward helping one understand oneself and others better, work through a temporary challenge, and so much more. One frequently occurring topic of discussion that is sometimes connected to a diagnosable condition and other times not is gaslighting. 

Understanding Gaslighting: Recognizing the Signs

Seemingly, there is a lot more literature available on gaslighting these days than in the past. Why is this? Well, I think the definition of the term provides a lot of insight into the why. Gaslighting is a form of psychological manipulation that seeks to make a person doubt their own perceptions, memories, or reality. What makes this form of manipulation especially challenging to identify is that victims often feel as though they are the ones with the issue while potentially never discovering the true reality of what’s happening. It’s important to note that gaslighting does not necessarily indicate a diagnosable mental health disorder, though it can be a symptom of some diagnoses. 

Gaslighting often involves a manipulator denying facts, lying, or presenting false information to confuse or destabilize the victim. A common example in the workplace might entail an employee being reprimanded by upper-level management for poor performance in the workplace associated with a specific task. When the employee speaks to the directives provided by their direct supervisor, the supervisor might continually deny having made a decision or giving specific instructions, leading the employee to question their memory or competence. Ultimately, the employee takes the blame and truly feels remorseful.

Gaslighting is also a common feature in many toxic relationships. Consider an abusive relationship where one individual makes every attempt to control another out of their own insecurities. They might call names, behave erratically, threaten safety, and otherwise to continue getting what they want. When called out, however, the perpetrator will frequently belittle their partner’s feelings, suggesting they are overreacting or being too sensitive, which can diminish the victim’s self-esteem. Again, the victim blames themself. 

Two mental health disorders most associated with gaslighting include narcissistic personality disorder (NPD) and borderline personality disorder (BPD). Individuals with NPD may engage in gaslighting to maintain control over their environment and to avoid responsibility. For example, a person with NPD might manipulate a partner into believing they are responsible for the narcissist’s unhappiness, creating a sense of guilt and confusion. In the case of BPD, symptoms associated with emotional instability might lead them to distort reality or project their feelings onto others, causing those around them to doubt their own perceptions.

Healing From Gaslighting

Whether gaslighting stems from a diagnosable mental health condition or not, the consequences for the victim are similar. This behavior can lead to significant emotional distress and can be a form of emotional abuse. When addressing gaslighting, it’s important to utilize approaches most appropriate for victims as well as perpetrators. In my experience, I have worked with both. 

For victims of gaslighting, Cognitive Behavioral Therapy (CBT) helps victims understand and reframe distorted thoughts and beliefs, empowering them to reclaim their sense of reality. Support groups provide the opportunity to connect with others who have experienced similar situations and can provide validation and support. Assertiveness training can help victims to express their feelings and needs more effectively, reinforcing their sense of worth and reality.

For perpetrators of gaslighting, engaging in individual therapy, particularly with a focus on understanding the underlying reasons for their behavior, can be crucial. Therapies such as Dialectical Behavior Therapy (DBT) may be beneficial, especially for those with personality disorders (i.e., NPD & BDP). With communication skills training, learning healthy communication strategies can help perpetrators understand the impact of their words and behaviors on others. Working to develop empathy can also assist individuals in recognizing and addressing their harmful behaviors.

In both cases, fostering a safe, supportive environment is key to healing and change. This is especially poignant while working with couples and families. Here, the counselor serves as a facilitator who guides the conversation, ensuring that the dialogue is respectful and that each party has their voice heard without disruption. In more severe cases, potentially where safety is threatened, it is most appropriate to begin with each party individually to help them arrive at a better place personally before beginning their work collectively. 

Helping Clients Overcome The Effects of Gaslighting

Admittedly, working with victims or perpetrators of gaslighting is challenging. For the victim, sometimes the effect of gaslighting is so glaringly obvious that it can be frustrating when your client does not connect the dots despite all the evidence pointing in that direction. On the end of the perpetrator, especially when they are aware of what they are doing and express no empathy, you sometimes feel as though there is no end in sight. Hence, patience can be a virtue while remaining objective is a must. 

In either case, it’s important to stick to the facts. As a counselor, I always meet my clients where they are, regardless of where that place might be. It is important to remain empathic, as on either end, there is a reason why some continually accept or commit such behavior. Being accusatory often leads to denial, frustration, or otherwise negative feelings that compromise treatment. Accordingly, I listen, guide, educate, reflect what the client says, and grasp onto key insights revealed while helping clients make further sense of them. The further we journey down this pathway, the more we find that ties it all together, and when we arrive at the origins of the behavior, we can truly get to meaningful work where progress occurs. 

As one who practices a lot of CBT, I like to help clients arrive at ample awareness of their thoughts, behaviors, emotions, and how they all connect. Physiological sensations are also appropriate for assessment here. What I love about CBT is that it ultimately teaches clients a new way. Some of the benefits include but are not limited to identifying distorted thoughts, reframing negative beliefs, building self-esteem, developing coping strategies, improving emotional regulation, and enhancing problem-solving skills (among others). Ultimately, this form of therapy is empowering. When aware, one may recognize what is happening in any given moment, take a step back, acknowledge it for what it is, and respond in a more appropriate manner.

Though I more commonly use DBT with individuals diagnosed with NPD or BPD, many of its interventions are helpful with so much more, including gaslighting. Mindfulness is a key feature of DBT. Mindfulness skills in DBT encourage individuals to stay present and aware of their thoughts and feelings without judgment. This can help those affected by gaslighting to recognize when their perception is being challenged and to validate their experiences, reducing self-doubt. Given that DBT is a modified version of CBT, they do share similar qualities in how they help clients. With DBT, clients may come to benefit from heightened emotional regulation, interpersonal effectiveness, distress tolerance, validation, and building self-compassion.

Perhaps one of the more interesting challenges as a counselor working with gaslighting is when perpetrators try gaslighting you. Every time this happens, I call it out. Though I may receive some pushback, I remain firm. Here, the client quickly learns their manipulation will not work on everyone. The clinical setting and interactions had with clients are meant to represent the real world. If I give into the gaslighting and the client feels successful, the cycle continues. Accordingly, with everything I do—serving the perpetrator or victim—the intent is to break the cycle. 

Closing Thoughts and Future Initiatives

Although the term “gaslighting” did not become more popular until the mid-2010s, it became such a hot topic that Merriam-Webster named it its word of the year in 2022. This is telling. After learning about gaslighting and what it is, so many people felt impacted by it that they began researching it further. I mean, here I am even writing about it right now. That said, this behavior is more common than one might think.

As I continue saying, everything begins with awareness. Now that the general population has become more familiar with the term, and likely will continue becoming more familiar moving forward. On the other end, for those who commit this behavior seemingly outside of their control but want to have healthier relationships, they might be more inclined to seek their own help. With both victims and perpetrators seeking help, the condition may continue to improve over time. 

We would be remiss, however, not to consider gaslighting on a larger societal—or even global—scale. There are numerous individuals in leadership and other high-ranking positions who use gaslighting as a strategy to gain power. This is why it is imperative that people do their research. Misinformation, disinformation, and otherwise all contribute to this phenomenon. When something doesn’t feel right, trust your gut. Most often, you are likely right. Do your research, seek support if needed, and never forget that everything begins with awareness.

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How We Speak Matters: Undoing Stigmatizing Language: Andrew Schreier

Andrew J. Schreier is a licensed professional counselor with over twenty years of experience in substance use, mental health, gambling, and clinical supervision with extensive experience in clinical supervision, counseling, and education. He serves as the Director of Clinical Services for Community Medical Services in Wisconsin and Minnesota, overseeing treatment programs for opioid use disorder. A national speaker and host of the Talking Addiction & Recovery podcast, Andrew explores topics such as substance use, mental health, and gambling to foster meaningful change for individuals seeking care and growth and development for professionals.

The passion for this topic stems from witnessing the profound impact that stigma can have on individuals seeking help. I’ve seen how a single word—uttered carelessly or in written communication—can either empower someone or push them further into isolation. This has driven me to advocate for compassionate, person-first language in every aspect of treatment and recovery for several issues impacting millions of people.

Language is the foundation of human connection. Words can shape people and culture. It’s how we communicate thoughts, share feelings, and build relationships. But when it comes to substance use, mental health, gambling, criminal justice, and recovery, the words we use can do more than just describe; they can harm, stigmatize, or exclude.

What Is Stigma?

Stigma is a negative association with circumstance or trait that can result in discrimination against a person for a certain characteristic(s).  Stigma can also be described as internal feelings of shame or judgment from others.  Language includes words or phrases with negative labels that assign judgment.  

Stigma around addiction may come from old and inaccurate ideas or fear of things that are different or misunderstood. Today, we know that addiction is a chronic, treatable medical condition. We also know that people can recover and continue to lead healthy lives.

The Power of Language

Words matter. Language is not just a tool for communication; it shapes perceptions, influences policies, and defines how individuals are treated. Yet, in relation to substance use, mental health, gambling, and criminal justice spaces, stigmatizing language remains a persistent issue.  Examples of stigmatizing language include: 

  • Terms like “addict,” “junkie,” or “relapse” reduce people to their conditions and perpetuate shame.   
  • Many generations have grown up in a society where language such as “crazy,” “psycho,” “loony,” “nutty,” and “mentally ill” were acceptable words to describe an individual with mental health.  
  • “Pathological,” “compulsive,” “irresponsible gambler,” and “gambling addict” generally attract substantial negative stereotypes, social distancing, emotional reactions, status loss, and discrimination.
  • Designed to desensitize, terms such as “felon,” “convict,” “offender,” and “criminal” replace names and other descriptions, such as “woman,” “daughter,” “father,” “child,” or “person.” These labels compound punishment and ultimately harm by reducing people to their worst moments, fueling stigma and haunting people for years after sentences are served.

The consequences of this language are far-reaching. Stigmatizing terms discourage individuals from seeking help, fearing judgment or discrimination. Feeling stigmatized can reduce the willingness of individuals with substance use disorders to seek treatment.  Stigmatizing views of people with substance use disorders are common; this stereotyping can lead others to feel pity, fear, anger, and a desire for social distance from people with a substance use disorder.  In clinical settings, they can perpetuate bias in documentation and decision-making.  Stigmatizing language can negatively influence healthcare provider perceptions of people with substance use disorders, which can impact the care they provide.  At the community level, such language reinforces negative stereotypes, reducing public support for funding and policy changes that could expand access to treatment.

By addressing this issue, we can create a more inclusive and supportive environment for those struggling with addiction and other behavioral health challenges. Shifting to person-first language—such as “person with a substance use disorder” or “person with a gambling disorder” instead of  “substance abuser” or “gambling addict”—respects the individual’s humanity and acknowledges their capacity for recovery.

Introducing Person-Centered Language 

Person-centered language is a language that puts people first. People are so much more than their substance use disorder, mental illness, or disability. Using person-centered language is about respecting the dignity, worth, unique qualities, and strengths of every individual. 

The solution to this issue begins with awareness and education. Through my work, I’ve identified several actionable strategies that can help professionals, organizations, and communities move toward more supportive language:

  1. Adopt Person-First Language: Referring to individuals as “persons with a substance use disorder” or “persons experiencing gambling-related harm” emphasizes their humanity and potential for recovery. This small change can make a big difference in how people feel about seeking help.
  2. Eliminate Stigmatizing Terms: Words like “relapse” can be replaced with “return to use,” and “addict” with “individual in recovery.” Such shifts reduce shame and promote a more constructive dialogue.
  3. Train Professionals: Regular training for clinicians, social workers, and other providers can help them understand the impact of their words and adopt best practices for communication.
  4. Revise Documentation Practices: Clinical records should reflect person-centered care by avoiding labels and focusing on specific behaviors, needs, and strengths.
  5. Raise Public Awareness: Community education campaigns can dispel myths, challenge stereotypes, and encourage supportive attitudes toward those in recovery.

Letting Go of Stigmatizing Terms

Throughout my career, I have witnessed firsthand how stigmatizing language impacts individuals in treatment. Early in my work, I noticed how terms like “noncompliant” or “frequent flyer” in clinical documentation shaped the attitudes of treatment teams. Patients were often unfairly labeled before they even walked through the door. Recognizing this, I began advocating for changes within my teams, encouraging the use of language that focused on behaviors and needs rather than labels.

Initially, the thought of simply removing stigmatizing words and replacing them with person-centered language appeared easy.  However, after beginning to take on that task it became more apparent at how prevalent stigmatizing language is through policies, procedures, textbooks, sources, narratives, educational materials, and awareness campaigns to name a few.  In asking people to eliminate stigmatizing language meant asking them to let go of words they have come to use on a regular basis.  

Some people used those words to describe themselves in their own recovery with lived experience. Professionals have used stigmatizing terms in how they talked not only to but about people they served. Helping professionals let go of stigmatizing language involves acknowledging past habits, understanding their impact, and actively working through a process that includes reflection, education, and practice. Here are some tips to facilitate this journey, including the idea that it might resemble a grief process:

  1. Acknowledge Past Usage Without Judgment
    1. Normalize Mistakes: Remind professionals that everyone has used stigmatizing language at some point due to societal norms, training, or common phrases.
    2. Create Safe Spaces: Foster environments where professionals can openly discuss their language habits without fear of judgment. Encourage the perspective that improvement begins with self-awareness.
  1. Understand the Emotional Attachment to Language
    1. Recognize Resistance: Letting go of familiar terms can feel uncomfortable. Professionals may associate certain languages with their identity, training, or professional experience.
    2. Embrace the Grief Process: Encourage professionals to view this shift as a form of grief. They might feel denial, anger, or sadness before accepting and embracing change. Support them by discussing these emotions openly.
  1. Educate on the Impact of Language
    1. Highlight Harmful Effects: Show how stigmatizing language perpetuates stereotypes and discourages individuals from seeking help. For example, terms like “addict” increase perceptions of personal blame, leading to worse treatment outcomes.
    2. Use Data and Stories: Share research and real-life examples demonstrating how person-first language fosters dignity and better outcomes for individuals.
  1. Provide Practical Strategies for Change
    1. Use Person-First Language: Train professionals to replace terms like “addict” with “person with a substance use disorder.” This approach focuses on the individual rather than the condition.
    2. Pause and Reflect: Encourage them to pause and consider the potential impact of their words before speaking.
    3. Use Tools and Resources: Offer quick-reference guides or charts that suggest alternatives to stigmatizing terms.
  1. Normalize Continuous Learning
    1. Reframe Learning as Growth: Remind professionals that language evolves. A commitment to lifelong learning aligns with professional ethics and improves patient care.
    2. Practice Role-Playing: Use training sessions to practice reframing conversations and identifying stigmatizing phrases.
  1. Promote Organizational Support
    1. Leadership Modeling: Encourage leaders to adopt and model inclusive language to set an example for their teams.
    2. Policy Updates: Advocate for policies and documentation practices that reflect non-stigmatizing language.
  1. Celebrate Small Wins
    1. Acknowledge progress, even if it’s incremental. Shifting language habits takes time and effort, but every step forward is meaningful and recognizing any positive change provides dignity, compassion, and respect for the people we serve.  

By normalizing the discomfort that comes with change and framing it as part of a growth process, professionals can move toward language that uplifts and empowers those they serve.  

Language as a Tool to Change

Undoing stigmatizing language is about more than changing words; it’s about transforming the culture of substance use, mental health, gambling, criminal justice, and other spaces related to people we serve. By speaking with care and intention, we can create environments where individuals feel valued, supported, and empowered to seek help.

In talking to and about individuals, the best practice and way to eliminate harm is by letting people choose how they want to be described. If you are not sure what words to use, just ask.  Avoid using language that defines someone by their condition. Use updated, accurate terminology instead of outdated terms. Avoid language that makes judgment. Describe without downplaying or becoming overly graphic. Use person-centered language that avoids seeing them as their diagnosis and instead focuses on the whole person.  

Looking ahead, I envision a future where person-first language becomes the standard in all areas of behavioral health. This includes expanding training programs, integrating these principles into policy and advocacy work, and using a multitude of platforms.  

Language has the power to heal or harm. Let’s choose to use it as a tool for connection, compassion, and change.

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Climate Anxiety: Muskan Lamba

Caring for the Climate and One Another

I’m Muskan Lamba (she/her), a mental health researcher, expert by experience, and facilitator, deeply curious about the impacts of climate change on human well-being. I am conducting the first study on climate anxiety among youth in the Indian subcontinent, particularly in climate-vulnerable communities. With a passion for nurturing communities and anti-burnout culture, I’ve been creating spaces where individuals can confront anxiety and find care amidst the polycrisis affecting the world, destabilizing our connection to nature and one another. 

Witnessing ecological instability firsthand in the form of massive heatwaves, with temperatures reaching 50°C and AQI soaring to 1000+ in Delhi, India, fuels my passion for this work. Through initiatives like hosting Resilience Circles with the Resilience Project UK, I’ve seen firsthand how shared struggles within climate movements—such as the pressure to constantly “do more” or feelings of helplessness—can be transformed when met with communal empathy and conversations that emphasize creativity, connection, and rest as an act of resistance.

What Even Is Climate Anxiety?

Climate anxiety, also sometimes referred to as eco-anxiety or ecological grief, is a psychological distress people experience in response to the existential threat of climate change. It manifests as chronic fear, worry, and a sense of helplessness, triggered by thoughts, or experiences, of environmental threats such as extreme weather events (think flooding, forest fires), rising temperatures, and the destruction of ecosystems. 

Research has shown that this anxiety can lead to physical symptoms like insomnia, loss of appetite, and panic attacks, and more recently, is even being theorized as a Pre-Traumatic Stress Syndrome (PreTSS). While it is not classified as a mental illness, climate anxiety reflects a rational human response to the looming environmental crisis.

The Psychological Toll of Intense Heat

Rising global temperatures and intensifying heat waves are straining the ecosystems, and also our minds and bodies, leaving a profound psychological imprint as people face the upheaval of migration, loss of familiar landscapes, and an insecure, uncertain future.

The lived experience of climate anxiety is particularly pronounced among vulnerable communities struggling with multiple crises at once, yet much of the literature so far comes from High-Income Countries (HICs). In regions where systemic inequalities limit access to mental health resources, the burden is heavier, leaving communities with fewer tools to cope, governmental apathy, and worse, stigma around these troubles.

My research, which surveyed ~300 respondents from South Asian countries, revealed a strong sense of distress amongst young people aged 18-30, with respondents expressing feelings of isolation, helplessness, and frustration. This emotional burden is exacerbated by social inequalities, leading to more vulnerable groups, such as women and minorities, bearing the brunt despite contributing the least to the climate crisis.

In the words of a survey respondent: “Experiencing extreme heat waves, especially those reaching up to 50°C, makes daily life unbearable, often causing physical discomfort and mental stress. The heat disrupts routines, worsens health, and creates an overwhelming sense of helplessness. The stress of managing daily tasks under such harsh conditions, coupled with the anxiety of seeing others suffer, is overwhelming.”’ 

Sensemaking of our Emotional Responses

As we live through multiple crises intertwined—ecological, economic, socio-political—it is slowly, but surely, becoming clear that our emotional selves are not quite okay, and they require a brave space to be acknowledged and nurtured.

Historically, communities have gathered around firesides—sharing stories, singing, and connecting—to process their collective struggles. In some cultures, such as in rural India, the act of storytelling would allow them to process grief and celebrate resilience. In many African cultures, fireside conversations are central to the philosophy of Ubuntu (“I am because we are”). In Native American traditions, too, the council fire served as a place to discuss important matters, resolve conflicts, and honor ancestors. 

In today’s fractured, isolated world, where emotions are as it is stigmatized much of the time, we must recreate safe “third spaces” where individuals can come together to collectively process their emotions and tap into collective wisdom.  Further, the prevailing culture of “do more” has contributed significantly to burnout, and shifting towards a regenerative approach allows individuals to preserve their mental and emotional health while continuing to call for change. 

Resilience Circles

A purposeful and deeply impactful initiative I have been part of is the facilitation of Resilience Circles with the Resilience Project UK. These circles provide a unique opportunity for youth navigating burnout, climate anxiety, and the like, to come together, come undone, and foster a sense of hope amidst the overwhelm as we make sense of the pain, and develop coping strategies. 

By bringing individuals together in a safe, supportive environment, free from jargon or the pressure to perform, these circles allow participants to express themselves openly without fear of judgment or invalidation. These circles are rooted in practices like mindfulness, storytelling, and brainstorming ways to heal, empowering participants to see their emotions not as weaknesses but as sources of curiosity and wonder. For instance, transforming a narrative such as “Vulnerability is a weakness.” to “Vulnerability can be a strength around the right people.”

Climate anxiety can lead people to isolate themselves when they don’t see it as something rational or real. Some describe feeling they must carry the burden alone or be constantly active in the fight against the crisis. However, circles such as this, challenge the notions by encouraging rest and regenerative practices as essential forms of resistance and self-care. For example, in one session, a participant shared feelings of guilt about needing to take a break from activism. This feeling was reframed, through the group’s input, as an important form of sustenance in the movement. 

Closing Thoughts: Tap into Collective Wisdom

Climate anxiety is an evolving concept, with subjective lived experience depending on one’s culture, society, personal stories, and intermingling with other crises. It’s isolationary, but it’s a highly common experience that many are grappling with today.

Community creates a foundation for collective sensemaking, where the burden of climate change may be carried together. By creating more spaces, digital and otherwise, that prioritize rest, creativity, and shared wisdom, we enable more sustainable forms of coping with climate anxiety. 

At the end of the day, this shift requires systemic change, where mental health is seen as integral to action against polycrisis, and emotional well-being is prioritized alongside traditional notions of productivity and achievement.

We must recognize the importance of third spaces—places where individuals can come together to connect, share stories, and find common ground. In doing so, we may create ripples of resilience that extend far beyond ourselves—just as our ancestors did by the firelight. 

Interested in contributing to understanding and addressing topics like climate anxiety? Join CliMind, a youth-centric virtual community focused on exploring the connections between climate change and well-being: https://chat.whatsapp.com/DPW2866mRbfDNZKWo11GUH

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The Importance of Neuroaffirming Care in Mental Health and Substance Use Treatment: Dr. Sarah Anderson

In recent discussions surrounding mental health and substance use treatment, the concept of neuroaffirming care has emerged as an essential paradigm shift. A neuroaffirming approach not only emphasizes each person’s individuality but also recognizes and respects the diverse range of neurocognitive profiles within our world. In this article, I will look into why neuroaffirming care matters, share its key ideas, explore its background, and highlight how it’s vital in mental health and substance use treatment.

Understanding Neuroaffirming Care

Neuroaffirming care is a progressive model grounded in an understanding of the diverse ways individuals think, process information, and interact with the world. It recognizes that neurocognitive differences—such as those found in individuals with autism (ASD), ADHD, dyslexia, and other learning disabilities—are not deficits or disorders to be fixed, but rather distinct variations that enrich how individuals perceive and interact with the world around them.

This perspective sees neurodiversity as an integral part of humanity, encouraging a more inclusive approach in therapeutic settings. Unlike traditional care models, which often apply a one-size-fits-all framework, neuroaffirming care tailors interventions to meet the unique needs and preferences of each individual. Traditional approaches may standardize assessments and treatments, potentially overlooking the nuances of a person’s lived experience. In contrast, neuroaffirming care acknowledges that neurodivergent individuals may process sensory information, social cues, and cognitive tasks differently, requiring interventions that are flexible and adaptive. (Chapman & Botha, 2023)

Examples of Neuroaffirming Care:

1. Inclusive Practices: Tailoring treatment plans to align with the client’s cognitive style, preferences, and personal history.

Example: A therapist working with a neurodivergent client adapts a mindfulness exercise by allowing them to focus on a sensory object, such as holding a stress ball or rubbing a textured fabric, instead of expecting them to sit still with their eyes closed, which might feel overwhelming or inaccessible.

2. Respecting Autonomy: Allowing clients to make informed choices about their treatment and respecting those decisions, even when they differ from standardized protocols.

Example: A client with ADHD requests shorter therapy sessions to maintain focus. Rather than insisting on traditional 50-minute sessions, the therapist offers 25-minute sessions and gradually builds toward longer durations as the client feels ready.

Examples of Non-Neuroaffirming Care:

1. Rigid Protocols: Applying standardized treatment methods that do not consider a client’s neurodivergent traits, potentially leading to frustration and disengagement.

Example: Forcing a neurodivergent client to participate in a large group therapy session despite their expressed discomfort in group settings, leading them to withdraw or avoid further sessions.

2. Invalidating Experiences: Dismissing or questioning the lived experiences of neurodivergent individuals, failing to recognize and honor their reality.

Example: A therapist tells a client with sensory sensitivities that their discomfort with bright lights in the therapy room is “just in their head” instead of addressing the environmental trigger.

Statistics on Neurodivergence in Mental Health Treatment

Neurodivergent individuals often encounter significant barriers in accessing effective mental health and substance use treatment. Research indicates that approximately 73% to 81% of adults with autism have at least one co-occurring psychiatric disorder (Buck et al., 2014; Madhavan, & Sambamoorthi, 2016). Additionally, substance use disorder rates are disproportionately higher among neurodivergent individuals. Research indicates that about 50% of individuals with substance use disorders also have ADHD, and people diagnosed with ADHD are six times more likely to face challenges related to substance use (Davis et al., 2015). This statistic emphasizes the need for tailored interventions that specifically address these challenges and underscore the importance of implementing neuroaffirming care. 

While neuroaffirming care is gaining recognition, its adoption in mental health settings varies widely. Some progressive clinics and therapists are beginning to embrace neuroaffirming approaches, especially in environments that prioritize inclusivity and holistic care. However, many traditional mental health settings still rely on standard practices that may not adequately account for neurodiversity and its implications in treatment. Neuroaffirming care is more likely to be found in specialized settings, such as those focusing on developmental disorders, community mental health programs that emphasize inclusivity, and practices run by clinicians who are informed about neurodiversity principles. In contrast, more traditional settings may struggle to integrate these principles into their practices, resulting in ongoing gaps in care for neurodivergent individuals. This inconsistency in the availability of neuroaffirming care further emphasizes the need for systemic changes in mental health and substance use treatment approaches.

Historical Context of Neuroaffirming Care

The emergence of neuroaffirming care can be traced back to the neurodiversity movement, which gained momentum in the late 1990s and early 2000s (Chapman & Botha, 2023). Advocates began challenging the traditional medical model that treated neurological differences solely as deficits or disorders. Instead, they promoted the idea that neurodiversity is a natural variation of human cognition, deserving of respect and understanding. For instance, the neurodiversity movement challenged stereotypes surrounding autism, emphasizing the strengths and unique perspectives that autistic individuals bring to the table, such as innovative problem-solving and attention to detail. This paradigm shift inspired mental health professionals to rethink their approaches, focusing on affirming and accommodating differences rather than attempting to “fix” them.

Neuroaffirming Interventions in Mental Health

Neuroaffirming interventions in mental health can vary widely but generally aim to create a supportive environment that is responsive to the specific cognitive and emotional needs of neurodivergent individuals.

1. Cognitive Behavioral Therapy (CBT) Adaptations

Traditional CBT can be adjusted to incorporate the client’s unique thought processes and emotional responses, making it relevant to their experiences.

Example: A neurodivergent client with autism might struggle with abstract concepts like “challenging negative thoughts.” The therapist adapts CBT by using concrete, visual tools, such as a thought diary with emojis or a color-coded chart, to help the client identify and manage their emotions in a structured way.

In contrast, a non-neuroaffirming approach might involve using overly abstract CBT techniques that leave the client feeling confused and unsupported, causing disengagement.

2. Mindfulness Practices

Mindfulness can be tailored to fit different sensory preferences, allowing clients to engage in exercises in ways that feel comfortable.

Example: A client with sensory sensitivities may find traditional deep-breathing exercises difficult due to the focus on internal bodily sensations. Instead, the therapist encourages them to practice mindfulness by listening to calming music or focusing on a weighted blanket’s pressure.

Non-neuroaffirming practices might force clients to adhere to rigid mindfulness techniques that increase their anxiety, such as insisting on silent meditation in a setting that feels overstimulating.

3. Strength-Based Approaches

Focusing on the individual’s strengths rather than their challenges fosters a sense of empowerment and self-efficacy.

Example: A therapist working with a neurodivergent teenager emphasizes their talent for drawing as a tool for emotional expression and problem-solving, integrating art therapy into their sessions.

Conversely, non-neuroaffirming practices might focus solely on deficits, such as repeatedly pointing out the client’s difficulties with time management, without offering constructive solutions.

Neuroaffirming Care in Substance Use Treatment

Substance use treatment, much like mental health treatment, benefits immensely from a neuroaffirming approach. Individuals with neurodivergent traits may face unique challenges in recovery, including heightened sensitivity to triggers, social cues, and emotional stimuli.

1. Individualized Treatment Plans

Tailoring recovery programs to the cognitive and emotional profile of clients enhances engagement and success rates.

Example: A client with ADHD might struggle with rigid schedules in traditional 12-step programs. A neuroaffirming approach would offer flexible scheduling options or introduce apps for task management to support the client’s executive functioning challenges.

2. Peer Support Alternatives

Creating support networks that resonate with neurodivergent individuals allows them to share their experiences in a safe space.

Example: A recovery program sets up a small, sensory-friendly peer support group for neurodivergent clients, ensuring the environment is free of harsh lighting and loud noises to accommodate sensory sensitivities.

Non-neuroaffirming practices might involve placing neurodivergent clients in large, overstimulating group settings without addressing their needs, potentially driving them away from recovery efforts.

Providing Neuroaffirming Care as a Mental Health Occupational Therapist

As a mental health occupational therapist, I prioritize neuroaffirming care in my practice by actively incorporating the principles of this approach into my therapeutic relationships. This commitment not only fosters a sense of safety and respect but also empowers clients to take an active role in their healing journey.

1. Personalized Assessments:

   In my practice, I conduct thorough and personalized assessments that go beyond standardized tools. For example, I might observe a client’s sensory responses in various environments, such as noting whether fluorescent lighting in the office causes discomfort. These observations inform the design of therapy sessions and treatment goals. Additionally, I encourage clients to share their preferences and experiences, allowing for a more nuanced understanding of their unique needs and challenges.

2. Flexible Therapy Sessions:

   Recognizing that each client has different sensory sensitivities and processing styles, I ensure that my therapy sessions are flexible. For a client with sensory sensitivities, I might introduce noise-canceling headphones or provide breaks during sessions to prevent overstimulation. This adaptability allows clients to engage more comfortably and effectively in their therapy, promoting a collaborative and supportive atmosphere.

3. Collaborative Goal Setting:

   Collaboration is at the heart of my practice. When a client expresses frustration with meeting deadlines, for instance, we work together to create achievable and meaningful goals. By implementing strategies like time-blocking, the client feels ownership and agency in their progress. I emphasize that all goals are client-driven; I will never set goals that clients do not choose for themselves. This process not only fosters a sense of empowerment but also enhances motivation and commitment to the therapeutic process.

4. Creating Safe Spaces:

   A significant aspect of neuroaffirming care involves creating safe and comfortable environments. I maintain a quiet, visually calming therapy room with sensory tools like weighted blankets, fidget toys, and dimmable lights. Clients are encouraged to customize their space and choose the tools that make them feel secure and comfortable. This environment reflects a respect for their individual needs and enhances their ability to focus and engage.

5. Ongoing Feedback:

   I prioritize ongoing feedback throughout our therapeutic relationship. Regularly asking clients how they feel about the therapy process and the strategies we employ allows me to adjust approaches as needed. For example, if a client feels overwhelmed by a particular technique, we can quickly shift to a different method that aligns better with their preferences. This responsiveness is a core component of neuroaffirming care, ensuring that each client feels heard and validated.

Conclusion

Neuroaffirming care represents a critical advancement in mental health and substance use treatment paradigms, offering a more personalized and respectful approach to care that takes into account the diverse neurocognitive profiles of individuals. Specific, practical interventions—such as adapting CBT, tailoring mindfulness, and creating sensory-friendly environments—illustrate how this approach can transform the therapeutic experience for neurodivergent individuals.

With increasing awareness and acknowledgment of neurodiversity, the mental health field must continue to evolve by embracing neuroaffirming principles. In doing so, we can enhance access to treatment and support for neurodivergent individuals, ultimately contributing to their overall wellbeing and quality of life.

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Navigating the Holidays: Essential Tips for Those in Early Substance Use Recovery: Dr. Sarah Anderson

The holidays are just around the corner, and while some people love this time of year, many feel anxious, overwhelmed, and even dread it. For those newly in substance use recovery or supporting a loved one in recovery, this season can bring added challenges. As a mental health occupational therapist, I work with many clients who feel stressed and overwhelmed this time of year. From increased family obligations to events with alcohol to overbooked schedules, it’s easy to feel overwhelmed. While setting boundaries with others and yourself can be difficult, maintaining balance is essential.

If you’re looking for practical strategies on maintaining your sobriety or supporting a loved one in their recovery, keep reading! I’ve compiled a few tips to help you find peace and maybe even enjoy the season.

Beware of Over Scheduling

Overcommitting is a top reason people feel overwhelmed during the holidays. If you have felt overstimulated and drained in past holiday seasons, try to prioritize which events you want to attend. Aim for no more than one gathering per weekend—many find even that can be too much. Everyone has a unique social and sensory stimulation threshold, so tune into what feels manageable for you. If you’re concerned about letting others down, here are some phrases that can help:

  • “Thank you so much for the invitation. I won’t be able to attend this year due to a scheduling conflict. Still, I’d love to stay connected and appreciate the invitation.”
  • “Thank you for thinking of me. Right now, I’m focusing on managing my schedule carefully, so I won’t be able to join this year. Still, I would love to do so during the next holiday season.”

Letting those close to you know that you’re intentionally avoiding overscheduling can also help set expectations.

Prioritize People Who Make You Feel Safe

If you’re facing challenges with your mental health or are new to recovery, focus on spending time with people who make you feel safe and supported. You don’t need the added stress of putting on a brave face for people who don’t honor where you’re at. Research has shown that negative social support can hinder sustained recovery (Kitzinger et al., 2023). So, while social connection is powerful for optimizing mental health, it’s crucial that this connection feels safe and genuine. I work with many clients who struggle with people-pleasing, and the thought of disappointing others can be distressing. Setting boundaries can be empowering and is one of the best skills you can develop to protect your recovery and mental health, especially during the holidays.

Stick to Your Routines

The holidays don’t mean abandoning your routines. Routines offer structure, keep you grounded, and help ensure you’re prioritizing yourself. You may need to leave a party early or decline an invitation if it conflicts with a self-care activity. Kitzinger et al. (2023) found that people in early recovery identified the consistency of structured routines to be a key factor in helping them maintain sobriety. If you’re in recovery, continue attending your meetings and staying connected with those who keep you accountable. Routines help reinforce your commitment to your health, especially during times that feel unpredictable.

Prioritize Sleep

Sleep is, in my opinion, the most important occupation within occupational therapies (OT’s) nine recognized areas. When you’re sleep-deprived, every other part of your life suffers. Lack of sleep can significantly impact mood, increase anxiety, and make managing stress harder. Additionally, poor sleep quality has been identified as a risk factor for relapse (Kitzinger et al., 2023). It is essential to prioritize rest, as it’s foundational for maintaining balance in this demanding season. Here are some strategies to ensure that you are getting adequate sleep this holiday season:

  1. Pick a bedtime and stick to it.
  2. Have some set phrases that you can use to get out of late-night events. 
  3. Stick to the sleep routine you’ve developed. I know it can be tempting to stay up late and get lost in a holiday movie, but I promise you will thank yourself tomorrow if you avoid screen time and get to bed on time. 
  4. If it feels hard to assert these boundaries with yourself and others, have some incentives and rewards handy. One of my personal favorites is investing in a new set of warm, cozy sheets or pajamas. Not only does this enhance your bedtime experience, but choosing fabrics that feel good on your skin also caters to your sensory needs, making it easier to prioritize rest.

Prioritize Healthy Leisure Activities & Limit Social Media

You read that right: put down the phone and stay present. It’s easy to get swept up in social media, but I want you to reflect on this– does it ever leave you feeling better? The holidays often bring a flood of curated, perfect-looking moments, making it hard not to compare. But remember—what you see is often far from the full picture. Instead, invest your time in activities that genuinely bring you joy and fulfillment. Baking cookies alone or with people you love who bring you joy is a great way to enjoy the holidays and fill time. Explore and rediscover games that you once loved. Games are a great way to spend time with others, and they help to fill time in a meaningful and healthy way. Curl up on the couch with a great book and a soft, cozy blanket. If you really want to get into the holiday mood, light a holiday-scented candle and play a little instrumental music in the background. Active living is central to recovery (Iwasaki, 2010). By structuring your time and prioritizing meaningful, screen-free activities, you can stay the course on your journey to wellness.

Identify High-Risk Situations in Advance & Create a Sober-Sensory Kit

It is important to understand your triggers that potentially can lead to relapse. Triggers can be anything from specific environments to specific people to various smells or memories. Having an awareness of what may be a trigger can help you either avoid them or have a plan in place as to what you need to do to maintain your sobriety. You have likely already done this with your therapist, sponsor, or someone else in your life. Your plan may include attending an AA meeting, calling your sponsors, or meeting with a trusted friend. Creating a sober-sensory kit can be another tool that you incorporate into your plan to help reduce relapse. Sensory kits, in general, are tools that help to promote grounding and regulation. Think about things you can eat, smell, touch, hear, and see that bring you peace. Here are some ideas of what you can pack in your sensory kit based on each of your senses:

  • Smell: Pack lotions with soothing fragrances or essential oils that are known for their calming properties. For example, lavender and chamomile are widely recognized for their ability to promote relaxation and reduce anxiety. A study by Seo (2009) found that pleasant scents, particularly essential oils, can enhance mood and reduce stress.
  • Touch: Choose lotions with textures that you enjoy—whether they are smooth or contain exfoliants. Pick one that feels nice on your skin. Always include a fidget, or focus tool, in your sensory pack. There are many different types, so I encourage you to explore various options to find the one that works best for you. Some people prefer soft, squishy fidgets, while others enjoy spiky fidget rings. There’s even the option to have fidgets that double as jewelry. Fidgets help relieve anxiety by providing a means of self-soothing while also releasing neurotransmitters that enhance focus and reduce cognitive load (Persia, 2023).
  • Hearing: Create a variety of playlists. Explore various genres of music to find the right fit. Remember, the goal with your music is to regulate your nervous system, not increase arousal. Many people enjoy instrumental jazz, low-fi, and classical music. Always make sure to pack some earbuds or headphones, that way, if you find yourself feeling overstimulated, you can easily put them on and find a sense of calm.
  • Taste: Make sure to include some candies in your kit! Both sweet and sour can help you feel grounded and ease anxiety. Sour candies, in particular, can act as little panic busters— the intense taste can redirect your focus and provide a grounding experience. Chewing gum is another great option to put in your kit. The repetitive motion of chewing not only gives you some sensory input but also has the potential to help regulate your nervous system and lower stress levels. Eating can also stimulate the vagus nerve, which plays a vital role in calming the body and promoting a sense of relaxation and well-being (Breit et al., 2018).
  • Sight: In my opinion, sight is the most challenging sense to pack because it’s harder to find items that are small enough to fit in a compact kit. One of my go-to strategies for reducing anxiety or stress is to take a quick break outside. Simply taking a look at nature can be immediately calming. Really observe what you see and take note of the unique visual qualities of the environment, such as the trees and their leaves, the sky, the grass, and more. What you see can greatly influence your emotional state, so it’s important to engage this sense if you start to feel overwhelmed. Items that you can pack to help stimulate your visual sense and provide a sense of grounding include adult coloring books, which feature intricate designs that require concentration. Liquid motion bubblers can be soothing to watch, as can fidget spinners or cubes.

Leaning into your senses and creating a sensory pack can quickly help you feel grounded if you’re feeling stressed, anxious, or triggered. By incorporating items that engage a variety of senses—such as soothing scents, fidgets, or calming music—you can help regulate your nervous system. With the hustle and bustle of the holidays, the best part is that these sensory packs are portable and easy to use. You can take them anywhere!

Putting it All Together 

This holiday season, make your recovery a priority by implementing practical strategies to help maintain balance amid the chaos. Avoid the trap of overscheduling by intentionally selecting events that bring you a sense of safety and support. Surround yourself with uplifting people who bolster your resilience. Sticking to routines—like getting enough sleep—is essential for your wellbeing. These habits empower you and lower the risk of relapse. Remember, prioritizing your recovery doesn’t mean you have to miss out on fun; it’s all about finding the right balance! Seize this wonderful opportunity to cultivate joy and connect with loved ones while also caring for your mental health.