Category: Gather Information

Posted on

I Drink Every Night. Am I an Alcoholic?

If this is a question that you have asked yourself, then you may have an unhealthy relationship with alcohol. 

Alcohol dependence can appear differently in everyone. The stereotype of an alcoholic as unemployed and disheveled is just that: a stereotype. Someone struggling with alcohol consumption can have healthy relationships, a successful career, and look great.

 However, these positive aspects can quickly deteriorate if an addiction is left untreated. Spotting warning signs early and making changes can help you create a healthier lifestyle.

Understanding Alcohol Consumption

The recommended alcohol consumption and amount that turns excessive varies based on factors such as gender, age, and overall health. To understand your drinking habits, consumption can be split into these categories1: 

  • Moderate drinking typically refers to up to one drink per day for women and up to two drinks per day for men; however, it is not recommended to drink daily.
  • Binge drinking is characterized by consuming a large amount of alcohol in a short period, leading to a blood alcohol concentration (BAC) level of 0.08% or higher. For men, binge drinking usually occurs after consuming five or more drinks within two hours, while for women, it is after four or more drinks in the same timeframe.
  • Heavy drinking means consuming more than the moderate drinking guidelines, such as more than one drink a day.

Remember, the healthiest amount of alcohol is no alcohol. If you’re interested in decreasing your regular consumption or giving up alcohol completely, learn more about the sober curious movement.

Alcohol Consumption Chart

Alcohol Use Disorder (AUD) is a medical condition characterized by an impaired ability to stop or control alcohol use1 despite adverse social, occupational, or health consequences. AUD can vary in severity, and heavy alcohol use causes lasting changes in the brain that perpetuate AUD and make individuals vulnerable to relapse.

If you currently drink every night and feel it would be hard to stop, it may be time to assess your relationship with alcohol.

Evaluating Your Drinking Habits

Reviewing your alcohol consumption through self-reflection and with the guidance of a medical professional can reshape your lifestyle choices and help you moderate or abstain from drinking.

Frequency of Alcohol Consumption

The National Institute on Alcohol Abuse and Alcoholism (NIAA) does not recommend daily alcohol consumption. Alcohol consumption is entirely advised against special groups, such as pregnant women, those on medication, and those with certain medical conditions. 

Drinking every day can deteriorate multiple areas in the body2, including the heart, liver, stomach, and brain. Moreover, it can create a biological need for alcohol3 as the brain and body adjust to daily consumption. The more regularly you drink, the harder it will be to decrease consumption or stop altogether.

Consistent drinking can also interfere with daily responsibilities, relationships, and overall well-being. If you find alcohol is becoming a priority over other activities or obligations, that could indicate a problem.

Quantity and Type of Alcohol

For most people, moderate drinking is inconsistent and includes only a couple drinks at a time. Someone with a healthy relationship with alcohol can have 2 drinks at dinner and then not drink for a number of days. 

Excessively drinking any type of alcohol is unhealthy, even though some say that wine is healthier than beer, for example. The best way to maintain well-being is to limit your amount of any type of alcohol. Beer, wine, and spirits are classified as a Group 1 carcinogen4, or a cancer-causing agent—and the more alcohol is consumed, the higher the risk of developing cancer.  

Context and Patterns of Drinking

Drinking can become psychologically unhealthy when it’s used to escape uncomfortable feelings. Sometimes, people drink to relieve stress from work, relationships, or other areas of life. Others use it as a social lubricant to feel less inhibited and more outgoing. This can evolve to a solitary activity, frequenting the same bar every week and drinking until drunk every time.

The truth is: Alcohol may help for the moment of unease, but consistent consumption can degenerate physical, mental, psychological, and spiritual aspects of your life. As patterns become habits that soon become unshakable routines, drinking turns into dependence. 

Signs of Alcohol Dependence

Your brain and body can indicate if you’re forming an alcohol dependence. The Priory Group, owner of Life Works Rehab in the United Kingdom, breaks down the signs5:

  • Secretive or dishonest behaviors related to alcohol
  • Drinking heavily in solitude
  • Heavy drinking or binge drinking
  • Drinking at inappropriate times such as first thing in the morning
  • Avoiding contact with loved ones
  • Withdrawing from responsibilities at home or work
  • Continuing to drink despite the negative effects that this has had on home, work, or social life
  • Losing interest in activities that were once important to you

Alcohol dependence can take a toll on the body, including serious, long-term health complications. 

The Impact of Regular Drinking

The body can become far too acquainted with alcohol, so much so that it alters the ways organs and systems function. These changes can sometimes evolve to permanency; however, early intervention decreases that risk.

Physical Health Risks

Alcohol consumption impacts vital organs in the body, including

As mentioned earlier, alcohol is a cancer-causing agent directly associated with multiple forms of cancer15, including liver, breast, colon, mouth, throat, and more. Researchers hypothesize that multiple factors contribute to the increased risk of cancer, such as 

  • The metabolization process turns alcohol to acetaldehyde (a dangerous chemical compound).
  • The creation of molecules that damage proteins, lipids, and DNA through oxidation.
  • The impairment to the body’s ability to break down and absorb various nutrients.
  • The increase of estrogen, a sex hormone, is linked to the risk of breast cancer.

Mental Health and Emotional Well-Being

Consistent and excessive alcohol consumption is strongly linked to co-occurring mental health disorders16. The bidirectional relationship between alcohol and mental health can cause complex thoughts and behaviors to untangle—meaning, alcohol use can contribute to the development of mental health disorders, and pre-existing mental health issues can lead to the use of alcohol as a form of self-medication.

While alcohol causes an initial feeling of euphoria or relaxation17, it is a central nervous system depressant18, ultimately leading to adverse changes in mood. The depressing effects lead to chemical imbalances in the brain, contributing to anxiety, depression, and mood swings. Additionally, cortisol, the stress hormone, is released each time you drink19, causing daily anxiety if you are drinking every day. 

Someone in the throes of addiction will continue to drink despite the negative effects. The compounding physical and psychological symptoms can be managed through professional treatment and the commitment to stop excessive drinking.

When to Seek Help

Knowing when to get help for drinking can be simple: Once you realize that you have an unhealthy relationship with alcohol, seek out help. The earlier you get professional care, the less likely you’ll need intensive treatment, have lifelong health complications, and have lasting social, emotional, and spiritual consequences. 

Recognizing Problematic Drinking

You can ask yourself questions like 

  1. Would you be able to quit drinking right now?
  2. Has your drinking caused tension or conflict with friends, family, or colleagues?
  3. Do you miss important events or obligations because you are drinking or hungover?
  4. Do you use alcohol to cope with stress, sadness, loneliness, or boredom?
  5. Have friends, family, or co-workers expressed concern about your drinking?
  6. Have you given up hobbies or activities you used to enjoy because you prefer to drink?
  7. Are you concerned about where your health and happiness might lead to if you keep drinking at your current rate?

The answers will likely be straightforward and telling if you need medical treatment.

Resources for Assessment

Self-assessment tools, such as online quizzes, can help you gauge whether your alcohol use may be problematic and if you might benefit from professional help. These tools are not diagnostic but can give you a clearer picture of your relationship with alcohol.

Your primary care physician can provide an initial evaluation and refer you to a specialist for a more comprehensive assessment, such as a mental health professional or addiction specialist. During this session, you can ask questions such as

  1. How is my current level of drinking affecting my overall health?
  2. What are the signs and symptoms of alcohol dependence I am exhibiting?
  3. Based on my evaluation, do you believe I have a mild, moderate, or severe alcohol use disorder?
  4. What kind of treatment do you think I need?
  5. How can I safely reduce or quit drinking, and what steps should I take to do so?
  6. Can you refer me to any support groups or resources that might help me?

Treatment Options for Alcohol Use Disorder

As you embark on your recovery journey, you and your care team can explore treatment options to determine the best fit for your individual needs.

Detox

Many people begin their journey by going through the detox process, so you can safely rid your body of alcohol. Medical professionals will be there to ensure you’re as comfortable as possible. This can help you feel more focused and prepared to take on therapy. 

It is crucial to detox under medical supervision, as withdrawal symptoms can be life threatening. In some cases, FDA-approved medications can be prescribed, such as Naltrexone and Disulfiram20, to assist the tapering process. Your clinical team can help you decide what treatments and procedures suit you.

Residential Programs

Residential rehab provides an intensive, distraction-free environment to focus on psychotherapies and learning healthy coping skills. Individuals in this stage of care live in the center and have 24/7 support. Ideally, the clinical team creates a personalized treatment plan to address the unique needs of each individual in recovery. 

You might participate in evidence-based therapies like cognitive behavioral therapy (CBT) and holistic and alternative healing methods like yoga and massage therapy. The center may provide a blend of individual and group therapy sessions. Your loved ones can engage in family therapy so you can find common ground, improve communication skills, and work towards healthier relationships. 

Outpatient Programs

Your care team may recommend an outpatient program if your recovery does not require 24/7 support. Outpatient treatment has varying levels of care, with partial hospitalization (PHP) providing a more intensive level of care and outpatient (OP) providing the least intensive. You’ll participate in the program for a few hours a day on certain days of the week, allowing you to go to work or attend school simultaneously. You’ll likely participate in therapies similar to a residential program and build your support network as you heal with others in therapy.

Support Groups

Joining support groups like Alcoholics Anonymous and SMART Recovery provide a sense of community, understanding, and accountability in your recovery. They offer a safe space to share experiences, learn from others, and receive ongoing support.

Building a Support Network

Creating a support network with strong relationships is a foundational aspect of long-lasting recovery. Social support in recovery can reduce stress, increase self-efficacy, and motivate lasting sobriety21. Your relapse prevention plan can detail how you will connect with loved ones who supported you through the treatment process. You may make new friends through sober activities and groups. Try your best to plan regular get-togethers with friends and family, as avoiding isolation and bolstering these relationships can make recovery easier. 

Setting and communicating boundaries in recovery is a practice of self-love and can enhance your relationships. Without boundaries, you may say “yes” to things you don’t want to, avoid necessary conversations, and be consumed by others’ negative feelings. Prioritizing your boundaries ensures you’re aligned with what’s best for your well-being.

Preventing Relapse

Not everyone in recovery will relapse, but it can be a part of the recovery process22—and that’s okay. Relapse prevention can help you address these obstacles and keep you on the right track.

Relapse prevention planning aims to recognize and address these warning signals before they escalate to the physical stage—drinking after a period of sobriety. It takes a cognitive behavioral approach to prevent relapse and provides appropriate skills on what to do if a relapse does occur. Relapse prevention blends education, coping strategy development, trigger identification, building support networks, and lifestyle changes.

You and your care team can begin to build your relapse prevention plan by reflecting on 3 key recovery components: 

  1. Reflect on your recovery history. In treatment, what worked and what didn’t work? If you’ve relapsed before, what led to it? What were your triggers before you got treatment? Learn from mistakes of the past to make a realistic relapse prevention plan.
  2. Write down personal, relationship, and employment goals to highlight situations you want to be in and people you want to be around. 
  3. Identify your triggers—all the people, places, and things that could cause stress. Developing coping strategies for each trigger can empower you to live life without fear.

One of the most essential parts of a relapse prevention plan is building skills to navigate uncomfortable feelings and situations. You may practice coping techniques such as breathing exercises, regulating emotions through journaling, and saying “no” to situations that do not serve your recovery. This can help you walk into any situation with confidence. 

Attending outpatient care or talk therapy sessions can help you navigate foreign situations and continue skill-building. During individual therapy sessions, you’ll likely engage in various therapeutic methods like dialectical behavior therapy (DBT) and acceptance and commitment therapy (ACT). 

Creating a daily routine that promotes physical and mental health, including regular exercise, balanced nutrition, and sufficient sleep, can bolster sustainable recovery23. A scheduling system, such as time blocking in a calendar, can help you avoid idle time that might lead to thoughts or behaviors associated with relapse.

A day of sobriety is a day worth being celebrated! The effort to choose your health and well-being every day is a great feat, so continue to reflect and pride yourself on your hard work.

A Step in the Right Direction

If you feel like you can’t drink at a healthy pace and use alcohol to cope with uncomfortable feelings, it might be time to seek treatment. You can discover and sustain a healthy and balanced lifestyle that prioritizes your well-being. Embrace a life without alcohol. Begin your search by browsing our list of alcohol addiction treatment centers.

Posted on

What Are Track Marks And How To Spot Them

Track marks are wounds formed after injecting something into the skin, a common sign of intravenous drug use. They often appear down the forearms and look like small circular wounds with bruising, bleeding, and festering. With the effects of addiction and repeated injections, it often takes track marks longer to heal. Track marks can also get contaminated by unclean needles and dirt, leading to conditions like HIV, syphilis, AIDS, infections, and more. 

What Is The Medical Term for Track Marks?

Medically, track marks are known as venipuncture marks1 since they occur after a needle is stuck into a vein. You may also hear them called needle marks, puncture marks, or injection marks. 

Substances can be injected into the veins or the top layers of skin, called skin popping. Injecting directly into the veins takes effect almost immediately, while skin popping takes effect more gradually. 

What Causes Track Marks?

Repeated injections that don’t heal cause track marks. Unclean needles, infection, and a compromised ability to heal wounds (from addictive substances) lead to track marks.

Which Drugs Are Known to Cause Track Marks?

Any injectable drug can cause track marks, but they’re most often associated with heroin. Other drugs include cocaine, meth, prescription opioids, and prescription stimulants, along with designer drugs and psychedelics. If it can be injected, it can leave track marks.

What Do Track Marks Look Like?

Characteristics of New Track Marks

Track marks look like circular wounds, ranging from a pinhead to dime-sized. They often itch and look red and irritated. Bruises and redness often accompany track marks. So, you may see purplish or yellowish discoloration, plus red scabby wounds. If infected, you’ll likely see pus and a streak of redness moving away from the wound.

Characteristics of Old Track Marks

Healed track marks look like a small, puckered white or light pink scar tissue circle. The scars can look darker, smoother, or more textured depending on skin tones and healing.

Common Places Track Marks Appear

Track marks often appear near the crook of the arm and the forearm, like where you get your blood drawn. This area is easily accessible, though more visible. Because of the visibility, and running out of space, track marks can appear on other areas of the body.

Track Marks on Arms

On arms, track marks can look like small circular wounds. The edges may look pink and scabby. Redness and bruising around the site is also common. The wounds often follow a line down the forearm (‘tracking’ a vein).

Track Marks on Feet

Track marks on the feet look similar, like red splotchy wounds with discoloration and potentially signs of infection or festering. Someone may inject drugs into their feet to hide track marks (with their shoes). Sweat and friction can make track marks on feet more likely to not heal, become infected, and hurt.

Track Marks on Legs

Leg track marks look the same, like red, irritated wounds in a cluster or line down the leg. The track marks will likely follow a line down the femur or calf. The upper thigh may be a preferred injection site since there’s more muscle, and it can be easier to hide with clothes.

Track Marks on Hands

Track marks on hands can be the easiest to spot and the hardest to heal without infection. Hands come into contact with all types of germs and move almost constantly, making healing more difficult. Track marks on hands can look more ‘angry’ and inflamed with bruising and redness around the small circular wound.

How Long Do Track Marks Last?

Track marks can take a long time to heal as the body tries to adapt to addiction and its common effects, like malnourishment, dehydration, and other dysfunctions. Reinjecting into the injection site also makes it harder for track marks to heal since the needle and general activity in that area reopens wounds. Infections can slow down healing, too.

It can take a few days to weeks for track mark wounds to completely close. Then, they might leave needle scars. Scars can fade over time, especially when you keep them protected from the sun and friction. They won’t go away completely but can become less noticeable.

Do Track Marks Go Away?

Some needle marks may go away completely if they’re well taken care of during healing and if no more injections open up the wounds. A body free from addictive substances is more likely to heal track marks. 

As is more often the case, people with substance use disorders inject repeatedly. They may frequent a certain body part, like their forearm, and develop a cluster of track marks. Reinjecting opens healing wounds and starts the process over. Reinjecting also makes scarring more likely.  

The more healing measures taken right away, the more likely track marks will close up and heal with minimal scarring or none at all.

What Are The Risks of IV Drug Use and Track Marks?

The risks of IV drug use broadly include:

  • Infection
  • Abscesses
  • Blood-borne diseases like HIV, hepatitis C, hepatitis B, syphilis, and malaria
  • Scarring
  • Blood clots due to collapsed veins
  • Itching
  • Pain and tenderness in the area
  • Overdose
  • Death

Unclean/shared needles can pass blood-borne pathogens and cause infection. Some harm-reduction programs supply IV drug users with clean needles2 and education on addiction to lower these risks. But the best way to mitigate risk completely is to stop substance use, which addiction treatment centers can help with.

How Do People Hide Track Marks?

People often hide track marks with clothing, bandages, or even tattoos (over scars, not fresh). Someone hiding track marks may wear unseasonable clothes, like long sleeves in the summer. Avoiding social interactions and becoming reclusive is another common way to hide track marks.

What to Do if Someone You Love Has Track Marks?

If you notice your loved one has track marks, you can first assess if they need immediate medical treatment. Check if the wounds look infected: red, radiating heat, leaking pus, or a trail of red leading from the wound. It may also have abscesses that need draining. If they need medical attention, you can take them to urgent care or the emergency room. 

Depending on their needs, the staff at the urgent care center or emergency room will bandage and clean their wounds, then begin the detox process or refer the patient to detox.

If they don’t need medical attention, you can have an honest and compassionate conversation with your loved one. Here’s a few things you can ask to gauge how they’re doing and their willingness to attend treatment:

  1. “How long have you been injecting drugs?”
  2. “What drug have you been using?”
  3. “Have you ever tried to stop? How did that go?”
  4. “I can help you find a treatment center. Are you ready to start treatment?”

If they are ready and willing for treatment, you can use Recovery.com to find a range of recovery services, including detox and inpatient, to fit their needs. A clinical assessment from your loved one’s primary doctor or a medical professional at the treatment center determines if they’ll need to detox, or if they can start therapeutic work right away.

Posted on

Addiction vs. Habit: What’s the Difference?

Do either of these sound like a true addiction, something that has the power to disrupt lives? Cause death, even?

“I’m addicted to these chocolates! I buy them without even thinking about it.” 

“I’m so addicted to watching my TV show at night! I love ending my day with TV!”

“I got so addicted to having a latte in the morning! I can’t imagine life without it now!”

These proclamations align more with habits, which are activities practiced regularly and usually without much thought. Think of brushing your teeth, wiping your shoes on the mat before stepping inside, or turning the lights off before you leave the house. 

Correctly identifying a habit versus an addiction can help you understand your potential need for treatment and empathetically communicate with others.

Addiction and Habits Defined

So a habit and an addiction aren’t the same thing—Why? What are they?

What Is a Habit?

The Merriam-Webster dictionary defines a habit1 as ”an acquired mode of behavior that has become nearly or completely involuntary.” In some contexts, the word habit can appear synonymous with addiction, but they differ quite drastically. Swapping one for the other can inadvertently cloud the truth of an addiction and the effects it can have.

Examples of habits include:

  • Having a cup of coffee in the morning
  • Talking evening walks
  • Reading before bed
  • Meditating
  • Making your bed 

If needed, you can choose to not do a habit. Though doing it may come instinctually, you could stop with some conscious effort. Even if it feels a bit weird or uncomfortable, it doesn’t cause physical withdrawal symptoms or consume your thoughts. 

What Is Addiction?

Addiction is a “chronic, relapsing disorder2 characterized by compulsive drug seeking and use despite adverse consequences.” The medical community defines addiction as a brain disorder, since it changes the brain circuits related to self-control, reward, and stress. Even after someone stops taking drugs (including alcohol), these brain changes persist.

At first, someone usually has control over their substance use and chooses to initiate it. But once the self-control aspects of their brain become impaired, so does their ability to control their compulsions and cravings. 

Some people are more at risk of developing an addiction2 than others. For example, one person can take or leave an alcoholic drink, while another may try a drink once and feel an immediate draw to the substance, until it becomes essential. Several risk factors, like genetic predispositions, childhood abuse, and influential environments, make repeated use and addiction more likely. 

Examples of addiction include:

Addiction primarily differs from a habit in that stopping has consequences. Many people who try to stop experience withdrawals, which are physical and mental reactions to not having the substance3. Someone with an alcohol addiction, for example, may experience tremors and sickness if they try to stop—even seizures and death. 

Characteristics of Habits and Addictions

Habits and addictions form differently and have distinct characteristics that set them apart. 

Formation and Development

You’ve probably heard the adage: “It takes 21 days to build a habit.” In reality, the timeline differs from person to person and depends on how much effort they put into solidifying their habit. All habits form through repetition4 and the positive reinforcement they bring. Habits become automatically followed formulas in your brain with triggers, actions, and results. For example, going to your bathroom sink after showering triggers the action of brushing your teeth. You get clean teeth and better dental health as a result, which reinforces the action.

Addictions form differently. They may start voluntarily2, like winding down for bed with a glass of wine. But as the circuits and functioning in your brain change, and your tolerance to the substance builds, your voluntary enjoyment becomes compulsive. Self-control fades. You need more and more of the substance to get the feelings you want. Your body can grow dependent on the substance too, leading to painful and potentially dangerous withdrawal symptoms when you try to stop or cut back.

Control and Consciousness

You can stop a habit at-will. Could you imagine going through painful withdrawals or intense emotional angst if you didn’t make your bed in the morning? You could stop any habit and, usually, suffer only mild inconveniences or discomfort. Conscious effort and practice are all you need to break a habit.

Addiction requires more than conscious effort plus a desire to stop. Even though you may know and feel the negative effects on your life, the urge to take substances overrides all reasoning. You could decide to stop and throw out all your substances but find yourself buying more a day later. Life without the substance seems scary and unmanageable—much different than a life without taking your shoes off before going inside.

Impact on Daily Life

Making your bed, brushing your teeth, and taking a shower all have positive impacts on your life. You give yourself a cleaner space, you improve your oral health, and you take care of your hygiene—all good things. Some habits may have no tangible effect on your life, like checking your phone in the morning. Habits also differ person-to-person, affecting their lives differently depending on their personalities and ways of living.

Addiction often has a devastating impact across the board. You may spend more time and money procuring and consuming substances, leading to job loss and financial crises. Your actions under influence could sever relationships, leading to divorce or being cut off from loved ones. In dire cases, substances and the actions people take when impaired can lead to legal consequences and death.

Psychological and Biological Factors

Both a habit and an addiction affect your brain, but addiction has a stronger impact.

Brain Chemistry

Both habits and addiction come from neurotransmitters traveling through certain pathways in the brain. The positive results of habits (like saving money by shutting off your lights) reinforces them, much like the positive feelings from substances can reinforce their use. Dopamine, a neurotransmitter, drives this feel-good sensation5 and encourages you to repeat the action.

With substance use, these pleasant feelings and the release of dopamine increase tenfold. That’s what most drugs are meant and designed to do—make people feel good and enforce repetition. They send a rush of dopamine through your brain’s reward system6, telling you to do it again because it has a positive result. As your brain adapts to the unnatural effects of the substance and overflow of dopamine, it learns to stop making its own. It becomes hard to feel pleasure any other way, causing cravings and urges to use the substance. 

Psychological Dependence

Once you become addicted to a substance, procuring and taking it can consume your thoughts and affect your mental state. You may feel emotionally reliant on it to relieve stress, discouragement, or boredom. A habit doesn’t consume your thoughts—even if you like doing it, it’s not an absolute necessity.

Physical Dependence

Taking less of a substance or stopping altogether can lead to withdrawals, which is why many people in treatment need professional detox services. Depending on the substance and how long you’ve been taking it, withdrawal can include symptoms like7:

  • Tremors
  • Headache
  • Irritability
  • Flu-like symptoms
  • Vomiting and diarrhea
  • Insomnia
  • Hallucinations
  • Seizures

If you don’t make your bed in the morning, you know it won’t make you throw up or have a seizure. That’s another way habits and addictions vary.

Behavioral and Social Implications

Seeing someone pull out their phone in a slow checkout line doesn’t come as a surprise; you probably wouldn’t even notice it. But what if they took out a liter of vodka, or shook pills into their hands? 

Social Acceptance

Habits are generally accepted and encouraged—online, you can find almost endless lists of suggested habits and books dedicated to building healthy habits. Addiction is met with stigma and seen negatively by the public. Those with addiction often hide their behaviors to avoid consequences and the stigma surrounding addiction.

Conversely, telling a friend you meditate with your morning cup of coffee would likely garner admiration and respect, casting you in a positive light. 

Behavioral Flexibility

Integrating new habits, or stopping one, usually just takes a bit of focus and effort. They can become part of your routine in just a few days or weeks. Stopping an addiction, however, isn’t nearly so simple. It often requires professional help and detox services to safely undergo withdrawals. It can take months or years to mentally, physically, and spiritually recover.

Recognition and Diagnosis

How do you know if something you do is an innocent habit or problematic behavior?

Identifying Habits

Perhaps the easiest way to identify a habit vs. an addiction is to stop doing it and see how it feels. Do you think about it all the time and feel distressed? Do you feel sick not doing it?

You can also ask yourself how your life changes, positively or negatively, if you cut out the activity. Are you happier, are your loved ones happier? Do your relationships improve? If you notice a positive change, that’s a good sign your habit may have been a problematic behavior or an addiction.

Diagnosing Addiction

A medical professional diagnoses addiction; the information provided here or anywhere else online isn’t a diagnosis. But you can use online resources to identify your concerns and acknowledge your need for professional help. An overview of the diagnostic criteria for an addiction8 is as follows: 

  1. Substance use becomes out of control, where you take more than intended and can’t cut back, despite wanting to.
  2. Craving the substance.
  3. Spending significant time getting the substance, taking it, and recovering from its effects (often in secret).
  4. Continuously taking the substance despite clear consequences at home, work, and socially.
  5. Substance use prevents you from fulfilling your obligations and responsibilities.

Treatment Approaches

Many treatment approaches can help you heal from addiction. Small behavioral changes and tips can help you break a habit, too.

Breaking a Habit

Several tricks and strategies can help you break habits like checking your phone when you feel bored, stressed, or need to pass the time. For example, you could leave sticky notes to remind you not to do something, limit your screen time, or sell/throw away the item to stop the habit.

Staying mindful of your behaviors and actions can also help you break a habit. You can modify habits with habit stacking4, which uses one habit (like brushing your teeth) as a launchpad for another (like checking your calendar afterward.)

Treating Addiction

Various treatment approaches for addiction offer healing to everyone. Generally, approaches include:

  1. Evidence-based
  2. Holistic
  3. Alternative

Personalized treatment plans usually blend these approaches to your specific needs so you can engage in evidence-based therapies, holistic services, and alternative treatments all together. 

Therapy is often the cornerstone of addiction treatment, including cognitive behavioral therapy (CBT), dialectical behavioral therapy (DBT), and eye movement desensitization and reprocessing (EMDR). Detox and medications also serve as important aspects of recovery, especially for more severe cases. In all stages of recovery, support groups can serve as an invaluable place to connect with others in recovery and build resilience.

Professional Help

Getting professional help for addiction is often vital to recovery. Many treatment professionals can help—your primary care physician may be the first step, who can then suggest next steps and refer you to other providers. This could mean you start inpatient treatment and detox, long-term residential treatment, outpatient levels of care, or therapy.

You’ll likely work with at least one therapist, along with medical professionals to manage withdrawal symptoms safely. You may also work with group therapists and providers specialized in trauma treatment, or another type of mental health condition.

Forming New Habits in Recovery

Addiction recovery often involves new habits, like dedicating time to attend support meetings, practicing self-care, and making time for your relationships. You may even add meditation, journaling, or exercise to your daily routine, too. New habits like these can strengthen your overall recovery and improve your quality of life.

Leverage the power of habits, now knowing how they come to be and how you can optimize your routines for your benefit.

Posted on

Reshaping an Industry: Quality Care and Advocacy as Tools for Recovery

We were honored to have Marvin Ventrell, CEO of the National Association of Addiction Treatment Providers (NAATP) on our podcast this week. All three of our hosts gathered to lead an insightful, fun conversation on the treatment space and Marvin’s ideas for improvement. 

Listen to Marvin Ventrell’s episode to learn more about the improvements the NAATP has made in addiction treatment, how they plan to make a broader impact, and how Marvin’s career as an attorney and man in recovery led him to their leadership.

Beginnings of an Impactful Career

Marvin began his career in his early twenties as an attorney. Marvin has also worked as a teacher, director, and CEO of a previous organization. He spent 15 years working in the child and family welfare system, authoring influential books and building the practice of law for children, which became recognized as a specialization by the American Bar Association (ABA). 

Marvin recognized the need for the addiction treatment industry to have the same structure and ethical guidelines as children’s law. At the NAATP, Marvin immediately strived to expose the “bad stuff” in the industry as the first step to improvement, saying, 

“So we’re going to look in at our, we’re going to clean up our own house. And we’re going to create an ethics code. And if you can’t follow it and you don’t fit it, you’re out.”

This met immediate critique and pushback, but Marvin and the NAATP persisted. Much of Marvin’s passion for improving the treatment space and broadening people’s ability to access quality, ethical treatment comes from his own recovery story.

A Personal Passion for Ethical Treatment

“I’m working in this field largely because I am a person in long term-recovery.”

Marvin began using substances like alcohol and marijuana in highschool, where partying was seen as a sign of ‘coolness’ as it still often is. His substance use continued throughout college and into law school, where a professor even urged students to not turn to substances to manage stress. Marvin recalls,

“My attitude was like, well, you don’t know me. I can. I can do it. I can do both…. Yeah, normal person can’t drink and get straight A’s, but I can.”

Marvin became a successful attorney, married, and found continued success in his career with leadership roles. Then finally, in his late thirties/early forties, a switch flipped and casual use turned into an addiction. 

“And I then needed the substances. I couldn’t not have them. And I, and I was breaking.”

Marvin’s previous company, which he was the CEO of, lovingly directed him to get treatment. He did, and Marvin has been sober since. His treatment experience taught him more about the treatment industry, as did his wife’s recovery journey. It also pointed out a dire need for change.

Leading The Charge in The NAATP

The NAATP lists vetted, accredited, and licensed treatment providers that abide by their ethics code and quality assurance manual. In short, they’ve taken as many liberties as possible to ensure any provider that’s part of the NAATP will be ethical and focused on providing high-quality care. The NAATP also offers a guide for selecting treatment.

Our co-host, Cliff McDonald (Chief Growth Officer), notes this about the beginnings of Recovery.com and the notable impact the NAATP has had on each facet of the treatment space:

“They [Recovery.com founders] have modeled the ethical standards that we have for our business after NAATP. They credit NAATP and you as the ones that turned around the space and cleaned it up. So that is wonderful.”

When Marvin and the NAATP voiced concerns about the ethics of the treatment space and exposed shady practices, they promptly received pushback and criticism for “talking crap” about the treatment industry. They were even sued, but won the case. Marvin responds to such critics with,

“And, you know, that’s not what I was doing at all. I was saying, look, we’re wonderful, but we’ve got to recognize where the poison is and get it out so that we can be successful.” … “And, because we thought, you know what we need, if we need to get smaller to get better, we’ll get smaller to get better.” … “And within a year of our, removing, if you will, certain members and not having others renew or allowing others to renew, we grew. Significantly beyond where we started, right? And so we made our footprint in ethics.” 

The NAATP also launched a recent initiative to measure outcomes in addiction treatment using their strong ethical and quality standards. This allows treatment providers to improve their programs with applicable, actionable data.

Goals in The Recovery Space

Marvin and the NAATP recognize stigma as a tall barrier to treatment. They’ve made progress in reducing stigma through addiction education, which is an ongoing goal for the NAATP.

Marvin also discusses emerging trends in substance use, like increased deaths from alcohol and stronger marijuana. The effects of these trends are another reason why he and the NAATP want to ensure people seeking treatment have a trustworthy place to find it.

Treatment Decided by Doctors and Scientists, Not Accountants

Marvin explained how insurance coverage works for behavioral health treatment and how insurance companies often dictate who gets treatment, and what level of care they receive; not doctors or scientists with education on the matter. Marvin says,

“In any universe that I can imagine, managed care means that the scientist doesn’t decide what health care you get. The accountant decides what health care you get.”

Ideally, insurance companies would respond better to a documented clinical need for a service and cover treatment. Reshaping how and what insurance covers improves access to care and has the power to reduce stigma as more conditions and needs are recognized as clinical conditions deserving compassionate care.
This episode dives into these subjects and more with humor, compassion, and intrigue. Listen to Marvin Ventrell’s episode now to explore these topics further and learn more about the addiction treatment industry.

Posted on

What Happens in Family Therapy?

Family therapy for addiction or mental health conditions may come as an unexpected aspect of treatment. If you’re not the one getting treatment, why are you getting involved? Many families initially wonder the same thing.

Many family members also want to, and would, do anything to help their loved one get better. If that means going to family therapy, they’ll do it in a heartbeat, even if it’s unexpected. Others may feel more skeptical and resistant, depending on the nature of their family dynamics and their mental health literacy. 

However, each group will likely have the same question: what’s family therapy like? What happens? 

We’ll help you learn more about it and what to expect in this article. You can also explore more about family therapy and group work by listening to our recent podcast episode with Dr. Claudia Black.

What Is Family Therapy?

Some family members first assume family therapy means hearing everything they did wrong and getting blamed for their loved ones predicament. That’s false. If behaviors from family did contribute to the patient’s condition, that will likely come up, but in a respectful, compassionate way. Family therapy isn’t a trick for the patient and their therapist to gang up on family members—it’s meant to restore loving relationships and heal their family dynamics.

The therapist, psychologist, or counselor who leads family therapy strives to help both the patient and their loved one verbalize and work through problems with respect and love, not judgment or blame. Through open communication, patients and their families can resolve issues, forgive, and learn how to modify potentially harmful behaviors. 

Many treatment centers strongly suggest and offer family therapy as part of their core treatment. That’s because family therapy has the power to heal relationships, improve the support system of the person in treatment, and give the whole family unit hope in recovery. You can also attend family therapy as a stand-alone service, without your loved one being in a residential or outpatient program.

Goals and Reasons for Family Therapy

The ultimate goal of family therapy is to help the person in treatment get better. Since family is often an extension of ourselves, their involvement in this healing is often crucial. 

And, after patients leave treatment, the closest and most impactful support system they return to is often their family. Discussing concerns, past issues, and resolving conflict in family therapy can create a stronger support system for when they get back. 

Another crucial reason for family therapy is to give loved ones the chance to heal. They often have their own recovery journeys to walk, even if they weren’t the one struggling with an addiction or a mental health concern. For example, some family members fall into codependency as a way to have some grasp at control over their loved one’s condition. Family therapy can help you recognize your own recovery needs and process the experience of your loved one’s condition without guilt, anger, or self-responsibility.

What Family Therapy Looks Like: First and Continuing Sessions

Family therapy typically begins once your loved one has stabilized, expressed approval for family therapy, and has shown initial progress in their treatment. This means your sessions could start anywhere from a couple weeks to 1+ months after they admit into treatment. It’ll depend on their preferences and progress. Once they’re ready and their treatment team determines it beneficial, you’ll come in for your first session.

Before that, you’ll likely meet with the family therapist to go over expectations, ask questions, and become more comfortable in the space. This might happen as soon as your loved one admits into treatment or just before your first official session.  

First Session

Your very first family therapy session will likely include these key parts:

  1. Setting expectations together.
  2. Agreeing (and even signing a written contract) on how you will conduct yourself and treat others in your session. For example, you may all sign a contract promising to listen without interrupting or to not raise your voices.
  3. Outlining what your goals are for family therapy and how the therapist will know if they’re being met.
  4. Defining a direction and plan for your future sessions.
  5. If time allows, diving into how everyone’s feeling and any conversations they’d like to have now, or something they’d like to understand about their loved one in treatment.

You’ll likely sit in a small, private room—probably the therapist’s office, or the designated family therapy room if the treatment center has one. Your sessions will stay confidential and what’s shared won’t leave the room. Before you leave, your therapist may check in with how you’re all feeling and how you think the session went.

Continuing Sessions

Treatment centers vary in how often they provide family therapy. Some will schedule it once a week or once every couple weeks; others will designate 3-5 consecutive days for loved ones to engage in education and family therapy. This format is called a family week, or family program. Family programs often split their focus between 1) education and multi-family support groups and 2) family therapy with the patient and their loved ones. 

If your loved one isn’t participating in a residential or outpatient treatment program and instead attending family therapy as a stand-alone treatment, your sessions may be more regular and adaptable to your schedules. For example, you could request weekly or bi-weekly appointments. 

In continuing sessions, you’ll build off the goals and outlines set in your first session. They may also flow more organically, addressing issues as they arise or as they come to mind. For example, you may talk about something that happened recently or, during your session, your discussions may remind you of a past event you want to go over.

You’ll check in continuously with others and the therapist to ensure you’re meeting the goals set in the beginning, and that you’re finding the therapy beneficial. If you have changes or suggestions in mind, you may discuss these at the very beginning or end of the session.

Who Can Go to Family Therapy?

You don’t need to share DNA to go to family therapy. Chosen family can come too—anyone who supports the patient and that they trust. When asking the patient about family therapy, the therapist will see who they’d like included or excluded. Here are just some of the people that can come to family therapy:

  • Parents
  • Siblings
  • Friends
  • Cousins
  • Step-siblings
  • Step-parents
  • Coworkers
  • Children
  • Foster parents
  • Foster children
  • Grandparents
  • Grandchildren
  • Honorary and/or chosen family members

Is Family Therapy Required?

No. The patient may not want to engage in family therapy, or family members may not want to participate. No one is forced to, though family therapy is often strongly recommended.

For example, patients who were abused and traumatized by their families would not find it appropriate to bring their family members into treatment. Their treatment providers would agree. In these cases, and any other time the patient doesn’t want their family involved, family therapy will not be required or pursued.

Family Therapy vs. Family Education

Therapy and education for families aren’t the same things. They may overlap in some ways, but they have different goals and purposes. 

Family Therapy

Family therapy aims to heal relationships and reconnect loved ones, strengthening their bond and support system. They learn how to communicate better and process disagreements with respect and love. 

Family Education

Family education focuses on teaching loved ones about addiction and mental health conditions. It covers how conditions develop, contributing factors, and the recovery process. Families learn the biological background of addiction and mental health conditions, helping them see behavioral health conditions don’t arise from a lack of willpower. 

If a treatment center offers a family program, they may include workshops and presentations from a variety of professionals or those with lived experience. These sessions are often more interactive between the educator and other family members. 

Family therapy will likely touch on these aspects as questions arise or to explain behaviors of the patient. But the main focus of family therapy isn’t education.

Resources for Family Healing and Education

Family members have many resources and support available, whether their loved one is in treatment or not. 

Online Resources and Groups

Here’s a few online resources to access support:

Call Lines

And here are some numbers you can call for support or crisis care:

Books

These books offer education and support for family members of someone with behavioral health concerns:

  • Undaunted Hope by Dr. Claudia Black, “Stories of Healing from Trauma, Depression, and Addictions”
  • Unspoken Legacy by Dr. Claudia Black, “A far-ranging examination of how the effects of addiction and trauma in the family can reverberate for generations”
  • Codependent No More by Melody Beattie, “How To Stop Controlling Others And Start Caring For Yourself”
  • Addict in The Family by Beverly Conyers, “Rather than providing simple solutions or definitive answers to every question, Conyers’ careful research and warm writing offer education and support from those who “have been where you are” and the healing, isolation-breaking power of shared experiences.”

Family members can also attend individual therapy to discuss their experiences, process trauma, and develop coping skills in a 1-1 setting. These private sessions offer greater personalization and may be helpful for family members who don’t feel comfortable sharing in a family setting.

Ultimately, family therapy in rehab benefits both the person in treatment and the ones who love them. It’s often a critical aspect of recovery, and one you can support simply by attending and participating in sessions. 
To learn more about family therapy and its importance in recovery, you can listen to our recent podcast episode with expert Dr. Claudia Black!

Posted on

Finding Sobriety, Strength, and Hope as an “Alcoholic in Long-Term Recovery”

This week’s podcast episode features one of our Recovery.com cohosts, Cliff McDonald! Cliff is the Chief Growth Officer at Recovery.com and identifies as an alcoholic in long-term recovery. In this episode, Cliff shares his recovery story and details his path as a successful entrepreneur, Wall Street businessman, coach, father, and mentor. 

You can find Cliff’s episode and listen to our past guests here. 

“A Ticking Time Bomb”

rehabpath cliff mcdonald 2

Cliff was raised in a robust Irish Catholic drinking culture. His father, a Boston police officer and professional boxer, along with his grandfather, a decorated World War II veteran, both drank heavily. Alcohol was a staple at family gatherings, where even as a child, Cliff had “sips of beer” and occasionally Jameson whiskey. By 13, Cliff had not gotten used to alcohol but to also anticipate opportunities to drink.

“I had this other life where I was getting severely intoxicated with my friends since I was 13 years old. And that was a secret. And that remained a secret for a long time, until it didn’t. So, I experienced wholeheartedly the progressive nature of this disease.”

Cliff played football in high school and at Dartmouth College, where he sank deeper into the party culture and drinking habits of fraternities. His once-stellar grades dropped. At this point, he started noticing how he drank more than everyone else and seemed more reliant on it, especially during the off-season.

Cliff followed most of his college peers to Wall Street and made a successful career. He married and moved to Madison, WI, where he opened and ran several Irish pubs. Then, his father passed away at just age of 55, which Cliff suspects was because of his drinking. 

The slow-burning fuse became a racing flame. 

Gradual Descent to a Public Rock Bottom

As Cliff navigated the challenges of losing his father, managing a business, and balancing the responsibilities of parenting and marriage, drinking shifted from a habit to a necessity. He expanded his career beyond owning Irish pubs by taking on the role of COO at a company. But during visits to check on the pubs, what started as a routine beer gradually escalated to a beer paired with a shot. About this, Cliff says, 

“So these little changes, right, over time, and then, the next phase, which ended up being this real, real chaos for about 18 months, two years, when I became severely alcoholic.”

After having one too many at a company party, Cliff was let go. In 2018, he went to rehab for the first time but checked himself out after 14 days. His counselor said he’d see him again. Cliff recalls, 

“So I went home here to Madison and I had 90 days of sobriety. Brutal sobriety. Not going to meetings, not having a sponsor, just white knuckling it.”

And then, 

“After 90 days, I decided that it would be okay to have a drink.”

Wading Through The Mire

Life darkened after that drink. Cliff’s wife didn’t want him living in their house if he drank again, and held firm to that. He ended up in his own apartment, unemployed, and drinking around the clock. 

“I think I was drinking to die. And, really, no will to live.”

Cliff also remembers, 

“People were reaching out to me for a while, like, checking in, and I remember I wouldn’t answer the phone a lot, because I didn’t want to talk to people, and I was hiding.” … “Then the phone stopped ringing, and I had never felt alone in my whole life, and I was alone in this apartment without, it’s crazy, with no one near me, no one checking in on me.”

After not hearing from him for a few days, Cliff’s wife made a welfare check and found Cliff needing dire help. He returned to treatment after detoxing in a hospital for 6 days. 

Rising to Recovery

Cliff’s second time at rehab had a much different effect. Remembering what his counselor told him this second time, Cliff quotes, 

“”Some people are alone. You’re not. You have people who still love you and still care for you.” And it hit me. Like it hit me and it hit me hard.”

A spiritual experience and working the 12 Steps of Alcoholics Anonymous set Cliff on the path of long-recovery. After rehab he went to sober living, and then got a sponsor. His therapist at the sober living home told him: 

“She referred to me as a ticking time bomb. She was like, it’s amazing. You held it together as long as you did, and you were just destined to explode. And you did. Now we can do the rebuilding, but let’s dive into why.”

As for what kept him on the path to recovery the second time, Cliff says, 

“So therapy was huge. Prayer and meditation is huge. Fellowship is huge.”

Now, Cliff sponsors other men in recovery and brings his lived experience with addiction and the treatment space to his work as our Chief Growth Officer. He’s also written a book, called Don’t Sell, Generate Revenue. You can buy that here. 


Cliff credits his recovery and his Higher Power with reinstating his creativity, leading him to entrepreneurship and business success again, and being the husband and father he wants to be. Listen to his episode on the Recovery.com Podcast to hear more!

Posted on

Unravelling Risk Factors and Strategies for Prevention of Mental Illnesses

Within the global health landscape, the prevalence of Substance Use Disorders (SUDs) and mental illnesses is quite significant. Data reveals that almost 1 in 4 adults have experienced a mental illness in the past year. Approximately 60% of the population1 consumed tobacco products, consumed alcohol, or used illicit drugs in the past month in the US. 

The rising prevalence of substance use is a concerning trend, as it often escalates into Substance Use Disorders (SUDs) and other mental illnesses. Excessive substance use can lead to a range of problems, from deteriorating physical and mental health to strained family relationships. This escalation can result in various challenges, including financial issues, legal troubles, and decreased academic or professional performance.

Prevention refers to strategies and measures aimed at stopping or mitigating the initiation and escalation of substance use. Proactively addressing these concerns is crucial. By implementing prevention efforts, individuals and communities can work together to create environments that deter substance use.

Levels of Prevention

Prevention involves taking action and adopting strategies to avoid or reduce the development of mental health problems. It aims to promote well-being and create conditions that support mental health, ultimately preventing or minimising the occurrence of mental illnesses. 

Prevention can be done at different stages. Primary prevention works before the illness starts, while secondary and tertiary prevention focuses on dealing with the illness after it has begun.

Level 1: Primary Prevention – Stopping Mental Illness Before It Starts

Primary prevention involves actions and strategies that aim to prevent the initial occurrence of a health issue or condition before it develops. In the context of mental health, primary prevention focuses on addressing risk factors and promoting protective factors to stop mental health problems from emerging. 

It includes interventions designed to create supportive environments, enhance resilience, and reduce exposure to factors that may contribute to the development of mental illnesses. Primary prevention is proactive, aiming to build a foundation of mental well-being and resilience in individuals and communities.

Level 2: Secondary Prevention – Early Intervention for Emerging Issues

Secondary prevention involves efforts to detect and address a health issue at an early stage, especially after it has already begun but before it becomes more severe or leads to complications. In the context of mental health, secondary prevention focuses on identifying and intervening with individuals who may show early signs of mental health challenges.

By recognising and addressing problems in their early stages, secondary prevention plays a crucial role in minimising the impact of mental health challenges. It provides an opportunity for timely support, interventions, and resources to enhance overall well-being and prevent the exacerbation of mental health issues.

Level 3: Tertiary Prevention – Rehabilitating and Preventing Relapse

Tertiary prevention involves efforts to manage and minimise the impact of an existing health issue, especially one that has already reached a more advanced or chronic stage. In the context of mental health, tertiary prevention focuses on rehabilitation and preventing the recurrence of mental health problems.

It includes interventions designed to support individuals who have experienced mental health challenges, aiding in their recovery and implementing strategies to prevent further complications or relapses. Tertiary prevention aims to enhance the overall quality of life and well-being of individuals already dealing with mental health issues.

Risk Reduction as a Preventive Measure

The risk reduction approach is a systematic and proactive strategy aimed at minimizing the likelihood or impact of potential harm in various aspects of life. This method involves identifying potential risks, analysing their causes and consequences, and implementing targeted measures to mitigate or eliminate them.

For example, common risk factors of cardiovascular issues include unhealthy eating habits, lack of physical activity, and excessive consumption of processed foods high in saturated fats. To mitigate these risks, individuals can adopt a balanced diet rich in fruits, vegetables, and whole grains, engage in regular physical activity, and limit the intake of processed foods. These proactive measures work to manage weight, regulate cholesterol levels, and improve overall cardiovascular health, reducing the likelihood of heart-related problems.

To understand this in the context of mental health, consider the example of stress management. Chronic stress is a recognised risk factor for mental health issues such as anxiety and depression. To mitigate this risk, individuals can implement stress reduction techniques such as mindfulness, meditation, or engaging in activities that bring relaxation. By proactively managing stress, individuals decrease its potential negative effects on mental well-being, fostering resilience and reducing the risk of developing mental health issues.

Common Risk Factors of Mental Illness and Substance Use Disorders

With an understanding of how risk reduction plays a role in preventing mental illnesses, let’s delve into the common risk factors associated with mental health challenges. In the following section, we will examine how these factors might be effectively addressed both at the community and personal levels.

The Interplay of Genetics

Genetics plays a significant role in shaping an individual’s vulnerability to both mental illness and SUDs. Certain genetic factors may predispose someone to a higher risk of developing conditions such as depression, anxiety, or addiction.

Although we have limited control over genetics, understanding family history can pinpoint a vulnerable population, offering valuable insights for targeted interventions. If substance use disorders or other mental illnesses are prevalent in your family, it may indicate a heightened risk for you.

Environmental Influences

Environmental factors, encompassing early life experiences, trauma, and living conditions, contribute significantly to the risk of mental health challenges and substance use. 

  • Adverse childhood experiences (ACEs): Stressful or traumatic events during childhood such as physical, emotional or sexual abuse, can serve as catalysts2 for both mental illness and SUDs. 
  • Parenting Practices: Harsh parenting and physical punishment during childhood have been shown to undermine child well-being. 
  • Bullying: Bullying stands out as a primary risk factor for mental health issues. 
  • Socio-economic Factors: Lower education, unstable employment, and financial stress were associated with a higher risk of depression.

Coping Mechanisms and Stress

Individuals facing chronic stress or lacking effective coping mechanisms may be at a higher risk of both mental illness and substance use. Substance use can sometimes emerge as a maladaptive coping strategy, further exacerbating mental health challenges.

Substance Use

Excessive alcohol consumption, smoking, and marijuana use were identified as risk factors for depression. In India, 17% of children aged 13 to 15 years reported consuming alcohol3. These figures emphasise the vulnerability of the younger population, demanding a focused approach to prevention and support. 

Children whose parents use substances may face an elevated risk2 of developing a mental illness or substance use disorder. The environment in which children grow plays a critical role in their overall well-being. When parents engage in substance use, it introduces a complex set of factors that can impact their children’s mental health.

Childhood Symptoms of Depression

Childhood mental illness notably predicts adult mental health issues. The onset of many mental illnesses often occurs during adolescence. Timely identification during this crucial stage can significantly improve the prognosis and outcomes for individuals.

This list is not exhaustive, and various other risk factors contribute to mental illnesses. Research indicates that mental illnesses are at least partially preventable4. In the following section, let’s explore strategies to mitigate or manage these risk factors, aiming to decrease the likelihood of adult mental illness and substance use disorders.

Strategies to prevent mental illnesses and substance use disorders

Preventing mental illness necessitates coordinated actions both at the policy level and the individual level. The “Origins of Adult Mental Illness” (OrigAMI) model4 provides a structured approach to crafting a prevention program. The initial step is to identify modifiable risk factors, followed by the identification of vulnerable populations, such as children displaying early signs of mental illness. Subsequent steps entail determining effective intervention techniques and establishing a suitable workforce. 

In low to middle-income countries, task shifting may be essential, involving the collaboration of teachers, counsellors, parents, and volunteers. The final step involves a thorough policy analysis, ensuring that prevention efforts are integrated into broader healthcare policies for comprehensive and sustainable impact.

At the community level, schools and colleges play a pivotal role in fostering mental health awareness. Implementing intervention programs within these settings, where children and parents are easily accessible, can significantly contribute to preventive efforts. Equipping young individuals with healthy coping techniques early on is crucial for enhancing stress management skills. Integrating fundamental mental health education into the school curriculum ensures that children receive essential knowledge from an early age.

Beyond academics, educating children and adolescents about the potential effects of substance use is imperative. Workshops for new parents can serve as valuable platforms for learning about children’s needs and promoting healthy communication and parenting practices. Educational institutes should establish and strictly enforce protocols against bullying, recognizing that both the bullied and the bully may exhibit signs of psychological distress that require appropriate counseling.

Additionally, to curb substance use among adolescents, it is essential to limit advertisements and ensure restricted access to substances like cigarettes and alcohol. By adopting these comprehensive measures within educational institutions, communities can create environments that prioritize mental well-being, resilience, and healthy interpersonal dynamics.

Empowering Yourself for Mental Health And Wellbeing

Empowering yourself with knowledge and practical measures can significantly contribute to overall well-being. Here are a few things you can try to incorporate: 

  • Maintain a healthy lifestyle: Poor overall health is also a risk factor for poor mental health. Prioritize regular physical activity, a balanced diet, and adequate sleep to support overall well-being. 
  • Stress management techniques: Chronic stress is a common trigger to anxiety and depression. Learn and practice stress-reducing activities such as mindfulness, meditation, or deep breathing exercises.
  • Build a support system: Cultivate strong social connections with friends and family, fostering a support network for challenging times.
  • Seek professional help when needed: Don’t hesitate to consult mental health professionals if experiencing persistent emotional challenges. Seeking help early on can reduce the impact on daily functioning and improve prognosis.
  • Limit substance use: Be mindful of alcohol, tobacco, and drug consumption, keeping it within recommended limits to prevent substance use disorders. Substance use can put you and your loved ones mental wellbeing at risk. 
  • Educate yourself: Stay informed about mental health, substance use, and their potential risks to make informed lifestyle choices.
  • Mindful parenting: For parents, focus on creating a supportive and nurturing environment for children, fostering positive mental health from a young age.
  • Educate children on substance use: Initiate open and honest discussions with your children about the harmful effects of substance use. Provide them with accurate information, emphasizing the potential risks and consequences associated with alcohol, tobacco, and drug consumption.
  • Bullying awareness and action: Be vigilant for signs of bullying and engage in open conversations with your children about their experiences. If your child is facing bullying, take proactive steps by communicating with the school, teachers, or relevant authorities to address the issue promptly.
  • Educate others: Share knowledge and awareness about mental health and substance use disorders to contribute to a more informed and supportive community.

In closing, it’s essential to recognize that mental illnesses and substance use disorders are preventable to some extent through proactive measures and informed choices. Education plays a pivotal role in this prevention journey – empowering yourself and your loved ones with knowledge about risk factors, early signs, and effective preventive strategies. Additionally, embracing a culture of seeking professional help when needed fosters a supportive environment for overall well-being. Let’s prioritize mental health, advocate for awareness, and foster a community where wellbeing is a shared priority.

Posted on

40 Prayers for Addiction Recovery

Faith and spirituality can serve as a lighthouse during difficult times, like the rewarding but challenging process of addiction recovery. You can write down or memorize a few key prayers to have on hand in moments when you need hope, strength, and comfort in your journey. 

Explore these 40 prayers for addiction recovery and see which ones stand out to you.

Disclaimer: People of any religion, or none at all, can use these prayers. Simply replace ‘God’ with the Higher Power of your choice.

Prayers for Strength and Courage

If you feel that your own strength isn’t enough to overcome what you’re facing, these prayers can help you lift up your concerns and find hope.

Prayer for Inner Strength

“Dear God, grant me the inner strength to face life’s challenges with courage and resilience. Help me find solace in times of difficulty and empower me to overcome any obstacles that come my way.”

Prayer for Courage to Change

“Higher Power, grant me the strength to embrace change with open arms. Fill me with adaptability, resilience, and the belief that through change, I can grow and experience new blessings.”

Prayer for Endurance

“God, you know my heart today and how I am struggling to endure one more moment of this adversity. It feels hard to believe you have good in store for me, but I trust that you are working all things for my good. Strengthen me today.

Grow and mature me so that I lack nothing in my faith. Help me persevere. Bathe me in your love and peace when the suffering, waiting, and lack of control is hard to endure.”

Prayers for Healing and Recovery

Addiction often requires both physical and emotional healing, for yourself and your loved ones. These prayers about healing and recovery can put your desires into words and connect you to spiritual truths. 

Prayer for Physical Healing

“Lord, bless my body with vitality and strength. Grant me the physical endurance to navigate life’s demands and maintain a healthy and vibrant lifestyle.”

Prayer for Mental Clarity

“God, grant me the strength and mental clarity to overcome my addictions. And identify my goals Fill me with the determination and willpower to break free from destructive habits and embrace a life of sobriety.”

Prayer for Emotional Healing

“Heavenly Father, in moments of emotional turmoil, grant me the strength to find peace within myself. Lift the burdens from my heart and guide me towards healing and serenity.”

Prayers for Guidance and Wisdom

As you walk the road of recovery, you’ll likely face difficult decisions with answers that don’t seem very clear. Should you go back to treatment after a relapse? Should you start hanging out with your old friends that drink? Knowing the answer to questions like these might feel overwhelming, so you can pray for wisdom and guidance to center your thoughts and release them. 

Prayer for Guidance

“God, grant me the strength to make difficult choices. Guide my steps, illuminate the right path, and grant me peace in knowing that you are with me in every decision.”

Prayer for Wisdom

“Grant me the strength to seek wisdom and understanding. Open my mind to new perspectives, guide my learning, and help me grow in wisdom and discernment. Lead me to the right path to recovery for me.”

Prayer for Discernment

“Higher Power, help me recognize triggers in my life before they can lead to stress and relapse. Open my eyes to triggers I haven’t yet recognized and strengthen my resolve to avoid triggering places, people, and situations. Grant me strength and peace when I do encounter triggers.”

Prayers for Forgiveness and Grace

Forgiveness can extend to yourself and others. You can forgive yourself for actions done or not done during your struggles with addiction, and you can forgive others for the same. These prayers can help you find the freedom of forgiveness and inner grace. 

Prayer for Self-Forgiveness

“Loving God, grant me the strength to forgive myself for past actions and those who have hurt me. Release me from the chains of resentment and help me extend grace and compassion to myself and others.”

Prayer for Divine Forgiveness

This prayer comes from Psalm 51 and reads, “Because of your great compassion, blot out the stain of my sins. Wash me clean from my guilt. Purify me from my sin.”

Prayer for Grace

“Grant me the compassion and grace to accept past mistakes, change, and things I cannot change. Enable me to hold myself with care and embrace the truths that I am loved, forgiven, and free.”

Prayers for Peace and Serenity

Peace can serve as a solid ship in seas of unknowns and discomforts. You can voice these prayers to ride the ups and downs of recovery with a sense of serenity, trust, and hope. 

Prayer for Inner Peace

“When my inner and outer worlds become chaotic, bring me the inner peace I need to get through these challenges with hope and serenity. Connect me to caring souls and ways to cultivate my peace along my journey.”

Prayer for Serenity

“God, extend an overpowering sense of serenity to soothe my fears and anxieties in my recovery journey. Allow me to trust in my safety and strengthen my sobriety to bolster my confidence and faith.”

Prayer for Acceptance

A classic prayer of acceptance used in the 12-Step fellowship goes as follows: “God, grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference.” 

Prayers for Gratitude and Hope

Remembering what you’re grateful for can boost your happiness and hope. In recovery, even in the valleys, you can use prayer to voice your gratitude for how far you’ve come.

Prayer of Gratitude

“Thank you for every good thing that’s happened to me in my recovery journey and beyond. Thank you for supportive people, thank you for life-saving treatment, and thank you for giving others the passion and expertise to care for me.” 

Prayer for Hope

“Give me unexplainable, unshakable hope in my recovery, my safety, and my abilities to navigate challenges and enjoy the good times. Let hope be a steady beacon shining in my nights and days.” 

Prayer for Future Success

“I see myself years into the future recovered, healthy, and content in my life. Bring this vision into reality and grant me the skills and wisdom to cultivate success and sustain my sobriety.”

Prayers for Support and Community

Support and a sense of community can bolster your recovery and give you a space of safety and camaraderie. Keep these prayers in mind as you envision your ideal community or nurture the one you already have.

Prayer for Support Systems

“Strengthen my beloved support systems to provide the care I need and encouragement for their spirits as we go through this together. Deepen our love and appreciation for each other during my journey.” 

Prayer for Community

“Lord, help me find a supportive and understanding community to connect to and find support in my recovery. Bless us with compassion and empathy towards each other for a strong and healthy community.”

Prayer for Accountability

“Help me find people in my community, friend group, or family to keep me accountable in my recovery journey. Allow me to accept their feedback and corrections with a humble heart and gratitude, and to grow in holding myself accountable.” 

Prayers for Daily Guidance

A daily spiritual cadence could benefit anyone, whether you’re in recovery or not. Try lifting 3 prayers at key points in your day to reflect, ask for guidance, and express gratitude.

Morning Prayer

“Dear Lord, thank you for this new day. Please guide me and bless me as I go about my day. Help me to be kind and loving to others, and to always remember to be grateful for the blessings in my life.”

Midday Prayer

“Thank you for the morning, for watching over me and walking with me. May I find rest and peace this afternoon in all I do, that I may gather strength to maintain my progress and strengthen my recovery.”

Evening Prayer

“Thank you for getting me through this day, and for each good thing I experienced. Thank you for what I learned through the challenges. Help my sleep to restore my soul, and prepare me for tomorrow.”

Specific Prayers for Different Stages of Recovery

Recovery, like other journeys and stories, often has a start, a middle, and an end: early recovery, maintenance, and long-term recovery. Each stage requires different focuses and strengths, which you can bolster through prayer.

Prayer for Early Recovery

“Heavenly Father, give me the strength to overcome addiction and the challenges that come with it. Guide me in my recovery, help me make wise choices, and grant me the courage to face my struggles. May your light illuminate my path as I navigate recovery every day.”

Prayer for Maintaining Sobriety

“Lord, lift me up today. I pray that you will anoint me with strength and self-care today, tomorrow, and always. I pray that You will grace me with patience and wisdom. I pray that You will encourage me throughout the day to take the correct steps on my recovery journey.”

Prayer for Long-Term Recovery

“Grant me strength and commitment in my recovery. Thank you for each day you’ve given me so far, and please allow me more. Help me grow in resilience and learn how to navigate challenges.”

Find Your Strength in Spirituality

Prayer and spiritual support can strengthen your recovery journey, whether you consider yourself part of a religion or not. For those who do, incorporating your faith into your recovery journey can be integral to the process. Explore your spirituality to find the prayers for addiction recovery that speak to you.

Posted on

Therapeutic Takeaways From Psychotherapist Dr. Donald Meichenbaum: Misconceptions And More

In this week’s episode of The Recovery.com Podcast, our hosts were thrilled to speak with psychotherapist, distinguished professor, and advocate Dr. Donald Meichenbaum. Dr. Malasri Chaudhery-Malgeri, Editor-in-Chief, and Cliff McDonald, Chief Growth Officer, led an enlightening conversation on Dr. Meichenbaum’s experiences, advice, and misconceptions about therapy.

Tune into this episode to discover more about the importance of a positive therapeutic relationship, psychological ‘hype,’ and more.

A Successful, Influential Career

Dr. Meichenbaum is an emeritus professor from the University of Waterloo, recipient of the Lifetime Achievement Award from the American Psychological Association’s Clinical Division, honorary President of the Canadian Psychological Association, and acting Research Director at the Melissa Institute for Violence Prevention and Treatment. 

D. Meichenbaum has authored numerous publications and pioneered cognitive behavioral therapy (CBT), which is now a standard practice in most treatment centers and therapeutic settings worldwide. He retired almost three decades ago and continues his work at the Melissa Institute. He’s also involved in training therapists in China.

Critical Qualities For Therapists

Dr. Meichenbaum identified 3 critical qualities therapists need to develop a positive therapeutic relationship between their clients. He stresses the importance of this relationship in the effectiveness of treatment, saying, 

“The research indicates that the quality and nature of the therapeutic alliance is three to four times more important than the specific intervention that’s being used.” 

To create this positive alliance, Dr. Miechenbaum suggests therapists adopt these 3 skills:

  1. Monitor and maintain the quality of their therapeutic relationship and make adjustments as needed. 
  2. Meet the patient where they’re at; vary their approach and protocol on a case-by-case basis.
  3. Collaboratively work towards treatment goals to instill hope.

Empathy as a Tool for Effective Therapy

Empathy serves as a key tool for connection, especially in the therapeutic relationship—where it’s arguably most crucial. Therapists can use empathy to listen actively, show compassionate curiosity, and make clients feel more comfortable with opening up. Regarding the importance of empathy, Dr. Meichenbaum says, 

“No matter what their background…it’s effective insofar as they are able to show accurate empathy. So they [the therapist] may not have a similar exact problem as you did,  but they’re able to identify with the pain, the emotional distress with the past background that you have experienced, and they need to communicate that both verbally and non-verbally during that first session.”

Therapists can build trust with their patients using empathy and by respecting each patient’s experiences and backgrounds. Though they may not know exactly how their patient feels, they can make it clear that they care. 

Misconceptions in Therapy

Dr. Meichenbaum also addressed several misconceptions about therapy that therapists and patients alike may have. First, he says,

“They [therapists] don’t have to have the exact same problems as their clients.”

In the same way a doctor doesn’t need to have a patient’s condition to treat it, a therapist doesn’t need to experience the same issues as their patient to help them. That’s where empathy, respect, and compassion come in. Dr. Meichenbaum particularly highlights compassionate curiosity, which encourages therapists to ask questions that get to the root of an issue and identify how they can help their patient. Secondly, Dr. Meichenbaum points out, 

“Clients come in and have the expectation of the therapist that they’re going to tell him what to do….Often the patient knows what to do, but they’re not doing it. So I have to explore with the patient, what are the potential barriers or obstacles that are getting in the way. What are the nature of the beliefs, emotional feelings that are hijacking their frontal lobe?”

He stresses the importance of teaching patients to become their own therapists, not relying on a therapist’s guidance and advice to make decisions. 

Ongoing Work and Goals

Dr. Meichenbaum stressed the importance of identifying ‘hype’ in the therapeutic space and ensuring patients and therapists can spot exaggerations or unbacked claims. He’s begun training therapists in China, where he found cultural differences and stigma can affect therapeutic relationships. The skills he teaches to improve trust in these relationships–and therapy as a whole–apply globally, not just to China but every culture and subculture. 

Ongoing conversations with each patient regarding their experience in therapy, if they feel heard and understood, and how they would qualify their therapeutic relationship can help therapists in all cultures provide more effective care. 

Tune in for Inspiration and Education

Listen to Dr. Miechenbaum’s episode on The Recovery.com Podcast here! You’ll also find episodes from previous guests. Follow our podcast and subscribe to stay in touch.

Posted on

Healing The Workplace: Trailblazing Employee Wellness And Mental Health Literacy

Tune into our recent podcast episode with Laura Kunz, Vice President of Spirence and a woman in long-term recovery. Our hosts Dr. Malasri Chaudhery-Malgeri, Editor-in-Chief, Chief McDonald, Chief Growth Officer, and Amanda Uphoff, Chief of Staff, were delighted to discuss Laura’s experiences and the vision behind Spirence. 

Listen to this eye-opening episode here!

Combining Passion With Business Expertise 

Laura Kunz began her career in business development at behavioral health roles over 15 years ago. She’s gained extensive experience—and walked the path to recovery herself as a woman in long-term recovery. Laura’s current role is as the Vice President of Spirence and Director of External Relations at Futures Recovery Healthcare. 

Her personal journey with recovery has given Laura a unique passion and empathy for other men and women seeking treatment. Her various roles in business development, marketing, and personable authenticity reflect this. Laura’s also a wife and mother to two children, having lived in Ohio before moving to Southern Florida. She’s contributed articles to local news outlets, been recognized for her treatment advocacy, and founded a mental health awareness initiative, Jupiter Recovery Day. 

Finding a Solution for Employee Mental Wellness

The pandemic and the shift to virtual learning, the need for accessible mental health resources, and the ever-present need for mental health literacy prompted the beginning of Spirence. The idea, formed years ago, came into being with Laura’s help and other coworkers at Futures Recovery Healthcare. They combined decades of experience treating addiction and mental health to offer a new, subclinical product geared towards employees and their well-being. 

Laura quotes a study citing the higher-than-expected need for mental health treatment in employees, saying, “25 percent of their team meets the need for clinical care.” One percent of those need residential support. But what about the other 75%, who may need help but not clinical care or crisis intervention? Laura says,

“So for that 75% of the average workforce, they are now saying, what about my mental health? They want the proactive.” … “I might eventually want counseling or need counseling, or identify something through the education that makes me understand that I could benefit from counseling, but I’m not there. So we set out to build products, subclinical, that would reach that 75%.  But also still support the 25%.” 

Education for Mental Health Literacy

Laura’s team connects Spirence members to educational presentations and seminars hosted by experts or those with lived experiences. Employees can attend short, live sessions and ask questions in real-time (anonymously). A “virtual library” contains vital resources and advice employees could normally spend hundreds of dollars on elsewhere, like in therapy. 

Spirence works with small, medium, and large businesses to deliver their content and support to a range of employees and audiences. 

Help for Families

In addition to their other offerings and benefits, Spirence provides weekly family support sessions where family members can anonymously ask questions and learn from the experiences of others in the group. Professionals lead the live sessions, which are recorded and can be accessed anytime after. 

Goals of Spirence And Employee Mental Wellness as a Whole

Laura and her team at Spirence aim to make mental health literacy commonplace at work and home. Debunking myths, reducing stigma, and providing access to care can create a stronger workforce with healthier, happier, and more productive employees. 

Mental health literacy helps employees know what to do and when to do it if they (or a loved one) experience a mental health challenge, or anything else that affects their well-being.
Listen to our recent podcast now to learn more about the importance of employee wellbeing and Laura Kunz’s experience with addiction recovery.