Category: Gather Information

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Challenges in Education: COVID-19, Addiction, and Mental Health

Newer generations have had to hurdle many new challenges in their education—a global pandemic, a rise in school violence, and an unmet demand for mental health and addiction treatment. COVID-19, in particular, completely shifted how school and socializing worked, and many students still feel those effects. 

These challenges have brought a rise in mental health and addiction struggles in teens despite their resilience and desire for treatment. Fortunately, students and their families have many resources for healing. Dr. Dana Battaglia highlights some of these resources in our recent podcast episode; listen here.

Stats on Addiction in School-Age Kids

Kids and teens often experiment with substances like alcohol and tobacco. “Study drugs” like Adderall often pass hands1 during finals or other testing seasons. School can be an easy place to get and distribute vapes, marijuana, and “hard” drugs like cocaine. Alcohol is the most commonly used and abused substance2 among teens, followed by marijuana and tobacco products. Here are the stats at a glance:

  • 61.5% of teens have overused alcohol by their senior year
  • In 2022, 407,000 teens 12-17 years old met criteria for alcohol use disorder
  • 35.2% of teens smoked or vaped marijuana in 2022
  • 788,000 teens ages 12-17 met criteria for illicit drug use disorder in 2022 (1-in-8 teens)
  • Half of teens have misused a substance once or more

Between 2016 and 2020, the rate of 8th graders taking drugs went up 61%. One in 8 teens abuse drugs, making youth drug use a major public health concern2. Not only does substance use damage their health and well-being, but it can also impact their ability to do well academically and advance to college. 

Social acceptance and peer pressure could initiate substance use. For example, teens may feel pressured to drink at a party to fit in and not seem like a ‘downer.’ Drinking in these situations can progress into drinking in other situations, like casual hangouts with friends or even alone in their room. 

Similar to alcohol, vaping has been normalized among teens, leading to a reported 2.1 million teens using vapes in the U.S3. Well over half of teens want to quit but haven’t had successful attempts. Starting tobacco use as a teen often leads to continued use in adulthood.

Mental Health Stats in School-Age Kids

Mental health conditions, especially untreated, can also impact students’ abilities to succeed in school and maintain their well-being. Mental health conditions can also lead to substance use4 as a coping mechanism, potentially leading to addiction. These are some stats on mental health conditions in students:

When mental health conditions affect a student’s ability to learn, they’re classified as having an “emotional disturbance.” Having an emotional disturbance makes students eligible for an individual education program6 (IEP), which offers more personalized education services and catered support services to help students succeed. However, few students get this important support. Many schools and teachers don’t have the resources to care for these students, leading to more suspensions and removals. 

Solutions center around seamless, integrated care—mental health support, educational support, and parental support all in one place: school. 

Impact of COVID-19 on Teen Education and Well-Being

Lockdowns during the COVID-19 pandemic changed how teens and children got their education, socialized, and learned. Many lost out on major milestones like graduation and prom. In-person classrooms became Zoom meetings on small Chromebook screens. As schools and educators adapted for virtual learning, new problems took root. 

A survey done by the Center for Disease Control7 reported these findings:

  • Of U.S. high school students, 67% felt like schoolwork got harder
  • 55% suffered emotional abuse at home
  • 11% suffered physical abuse
  • 24% didn’t have enough to eat during the pandemic

Adding in isolation and loneliness, these factors could strongly impact learning and teen mental health. Students also reported excessive homework and assignments8, lack of motivation, and difficulty with finding a balance between school and life. Those who needed extra help in the classroom lost access to the in-person, 1-1 attention required to help them stay on track. 

Students also lost the vital social interactions offered in a classroom. One student says9, 

“Learning without the social cues of a classroom was difficult. At in-person school, I took notes when I could see that everyone around me did. During Zoom, I didn’t know what I was supposed to be doing.” 


The National Center for Education Statistics found that in 2022, 9-year-olds scored lower in both reading and math10 compared to 2020. Reading scores saw their biggest drop in over 30 years, and math scores went down for the first time ever recorded. These changes happened because of COVID-19 disruptions like school closures and virtual learning. Despite these challenges, teachers, parents, and communities helped support students and prevented scores from falling even further. The same student from above echoes that, saying,

“People adapt and become stronger even with uncertainty. I can deal with it too.”

Preventative Measures and Available Resources for Healing

Students with mental health conditions, whether influenced by COVID or not, have multiple resources available for healing. But they often don’t know they’re there. 

Overwhelmed schools and staff can rarely provide the awareness many students need to know they have resources available, like access to school counselors, therapists, and state-funded mental health programs. Adequate awareness of these resources could help students access crucial mental health and addiction support before issues affect their learning and well-being. 

Students can also access resources outside of school, like therapy, intensive outpatient programs, or youth-focused crisis services. Many crisis services focus specifically on youths and certain demographics, like LGBTQ+ teens. Here are a few lines you can call or text:

  • TrevorLifeline: help for LGBTQ+ young adults needing support. Text 678678, call (866) 488-7386, or chat with them online.  
  • Hey Sam: peer support for people up to 24 years old. Text 439-726 from 9AM to 12AM ET and talk about anything on your mind.
  • Teen Line: support and resources for teens offered by highly trained volunteers. Call (800) 852-8336, text 839863, and chat online.

Future Goals and Ideas

Students showed resiliency through the COVID-19 pandemic and day-to-day struggles with mental health conditions and addiction. Gen Z takes an active stance in reducing their likelihood of addiction by drinking less11, up to 20% less than Millennials. Wellness trends, better awareness on mental health and addiction, and viewing mental health as important as physical health add up to make an inspiring impact.

Encouragement from schools, parents, and peers to maintain this momentum could reduce addiction and related mental health conditions in an entire generation. 

More mental health staff at schools could support this positive change and extend it to younger generations. For example, a school may employ a social worker for every grade who can provide in-the-moment crisis support, connect students to available care options, and educate parents on the support needed. 

Schools could also change or reduce punishments for substance use. As an example, catching a student vaping or drinking on-campus could automatically enroll them in an educational after-school program rather than a suspension. Mandatory education on drinking, drug use, and mental health conditions could also teach students the dangers of substance use and prevent addiction before it starts.

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Sober Curious: Exploring a Life Beyond Alcohol

The sober curious movement is reshaping how people view and consume alcohol. Many are questioning the role of alcohol in their lives, which encourages a reflective look at drinking habits and the potential benefits of reducing or abstaining from alcohol altogether. 

This growing curiosity stems from various motivations, ranging from health concerns to a deeper desire for mindfulness and authenticity in social interactions. Explore if a sober lifestyle is right for you.

Introduction to the Sober Curious Movement

The term “sober curious” was popularized by Ruby Warrington in her 2018 book Sober Curious, which explores a life lived better without alcohol. Rather than focusing on complete abstinence for those with dependency issues, this movement invites everyone to assess their alcohol consumption critically. It has gained traction among people who don’t identify as having an alcohol problem yet feel alcohol doesn’t need to be central in their social lives.

The growing buzz around “sober curious” reflects a trend to reevaluate people’s relationship with alcohol and explore a life beyond its consumption. Curiosity and mindfulness towards alcohol consumption prompts individuals to question societal norms around drinking and consider the impact of alcohol on their physical, mental, and emotional well-being. 

Why People Choose the Sober Curious Path

Research shows that lifestyle behaviors, including alcohol consumption, play a significant role in overall health and well-being. Creating a balanced lifestyle may inspire people to cut back on alcohol, and, as they do so, make other positive changes. Healthy lifestyle choices, such as low to moderate alcohol intake, physical activity, adequate rest, and a balanced diet, can reduce the risk of cardiovascular diseases, cancer, and other health conditions1. Drinking less can also help alleviate mental health symptoms like anxiety and depression2. 

In addition to lowering alcohol intake, the sober curious movement explores alternative ways to socialize, relax, and unwind. Alcohol-free social events, mocktails, and wellness activities that promote holistic well-being help people connect and socialize while sober3. By embracing sobriety as a conscious choice rather than a restriction, you can be empowered to prioritize self-care and mindfulness in your daily life. 

Alcohol can often mask or complicate feelings, and being sober allows you to fully experience your emotions and deal with them in a healthier way. Practices such as meditation and yoga, which emphasize mind and body clarity, can promote overall well-being in those exploring abstinence. 

Benefits of Being Sober Curious

Physically, sobriety or lowered alcohol consumption can lead to better sleep, weight loss, and reduced risk of chronic diseases4. However, its benefits go far beyond the physical. 

Alcohol can exacerbate mental health issues like anxiety and depression2. Sobriety often brings a greater emotional balance and can make it easier to handle stress and other emotional challenges. It also allows for more genuine emotional experiences, providing better ground for processing feelings in a healthy way. Without the clouding effects of alcohol, sober individuals may think clearer and have better concentration. This can translate into improved decision-making skills and productivity, both personally and professionally.

The sober curious movement also helps people live authentically. The decision to reduce drinking links to overall wellness, authenticity, and personal growth5. Choosing to be alcohol-free can help you live in alignment with your goals and desires.  

Challenges and Considerations

Transitioning to a less alcohol-centric lifestyle can be a positive and transformative journey, but it often comes with its own set of challenges. In cultures where socializing often revolves around drinking, it may take time to figure out what strategies and situations are most beneficial.

One of the most common hurdles is the social expectation to drink at events, gatherings, or even during business meetings. This can make it difficult to abstain, as people may feel left out or judged by others who drink. For those who regularly drink, cravings can be a significant challenge. These cravings can be both physical and psychological, making the initial period of sobriety particularly tough. For many, simply pouring a drink and bringing the glass to their lips can give a dopamine hit6 (instead of the alcohol itself) that’s hard to let go. 

Alcohol is often at the center of a social gathering, and over time, many begin to equate drinking with bonding, community, and inclusion7. For example, certain drinking games can make you feel like you are part of the party. But when surrounded by the right people, you won’t need alcohol to feel loved and accepted.

Alcohol can also mask social anxiety or other concerns. Fortunately, as you explore a healthier, alcohol-free lifestyle, other tools can also help you overcome this coping mechanism. 

How to Embrace a Sober Curious Lifestyle

Exploring sobriety can be fulfilling, and adopting practical strategies can make the transition smoother and more sustainable. Here are some tips for those interested in reducing their alcohol consumption or becoming completely sober:

  • Mindful drinking: Before drinking, decide how many drinks you will have and stick to that limit. You can also slow down your drinking, which can help you be more aware of the effects of alcohol on your body.
  • Alcohol-free alternatives: Keep a variety of alcohol-free drinks at home, such as mocktails, non-alcoholic beers, sparkling waters, and teas. Many restaurants and bars also offer non-alcoholic beverages.
  • Plan ahead for social events: When attending social gatherings, bring your own alcohol-free drinks so you’ll have something to enjoy. You may also find it beneficial to have a simple response prepared when someone asks why you’re not drinking. You could say, “I’m choosing not to drink because it makes me feel healthier.”
  • Explore new hobbies and interests: Take up hobbies not associated with drinking, such as sports and arts and crafts. This can be a great way to make new, potentially sober, friends.
  • Support networks: You can inform your friends and family about your decision to reduce alcohol consumption so they can provide a supportive environment. Also, many online forums and social media groups focus on sobriety, which can provide inspiration, resources, and a sense of community. You may consider groups like Alcoholics Anonymous, SMART Recovery, or other local sobriety support groups where you can share experiences and receive encouragement.

Reducing alcohol consumption is a process, and it’s okay to have setbacks. Reflecting on your experiences, feelings, and challenges can help you adjust your goals and recognize the benefits of reducing alcohol. Treat yourself with compassion and consider each step part of a learning curve to achieve your desired lifestyle.

The Impact of the Sober Curious Movement on Society

The sober curious movement has the potential to challenge societal norms around alcohol consumption and reduce the stigma associated with not drinking. It’s also influencing the beverage industry to innovate more non-alcoholic options. 

By promoting open conversations about alcohol and encouraging individuals to make informed choices about their consumption, this movement fosters a culture of inclusivity and acceptance5. It provides a supportive community for those exploring sobriety or seeking a healthier relationship with alcohol. This movement also makes social gatherings more inclusive for those who choose to abstain.

These changes reflect a broader cultural shift towards wellness and conscious consumption, potentially leading to significant public health benefits including lower rates of alcohol-related diseases and accidents.

Creating a Healthy, Fulfilling Lifestyle

The sober curious movement invites you to rethink your relationship with alcohol and consider the benefits of reducing or eliminating alcohol from your life. It’s an opportunity for personal health transformation and a catalyst for broader societal change. Whether for physical well-being, mental clarity, or improved relationships, exploring a sobriety can be a rewarding and enlightening journey.

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

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

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

Listen here on your favorite podcast platform.

Bringing Experience and Passion to Special Education

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

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

Reactivity vs. Proactivity in Special Education

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

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

Rising Mental Health Needs and Emotional Disabilities

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

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

Resources and Help Where Students Need It Most

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

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

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

Support for Families

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

Solutions in a Dream World: Seamless Care 

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

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

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

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

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Mastering Relapse Prevention Planning: Your Guide to Sustained Recovery

Addiction recovery is a journey that extends beyond initial treatment, involving continuous commitment and proactive planning. Relapse prevention planning helps maintain long-term recovery by identifying potential triggers and creating actionable responses. This approach strengthens recovery for substance use disorders, behavioral addictions, mental health concerns, and other conditions. 

Our comprehensive guide outlines relapse prevention planning’s key components and practical steps for creating and implementing an effective plan.

Understanding Relapse Prevention

Relapse prevention planning helps people in recovery avoid relapse—which means using substances after a period of abstaining or reverting to unhealthy habits and thought patterns in mental disorders. Relapse prevention is a critical component in managing conditions1 like major depressive disorder, anorexia nervosa, substance use disorders, and other medical conditions. 

Relapse doesn’t always occur overnight. There are complex signs and precursory emotional, mental, and physical phases2. Emotional relapse begins with anxiety, anger, or isolation. Mental relapse involves cravings, minimizing consequences of the past, bargaining, lying, and planning a relapse. Then, the physical relapse happens: drinking again, refusing to eat, lapsing into a severe depressive state, etc. 

Not everyone in recovery will relapse, but it is often a part of the recovery process3—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 signals before they escalate to the physical stage. It utilizes a cognitive behavioral approach to prevent a relapse and provide appropriate skills on what to do if a relapse does occur. Relapse prevention is usually a combination of education, coping strategy development, trigger identification, building support networks, and lifestyle changes. Each plan is tailored to meet personal needs.

The Components of a Relapse Prevention Plan

An effective relapse prevention plan covers multiple life facets. Essential components of a relapse prevention4 include:

  • Identifying triggers: Internal and external cues can be emotional (such as stress or anger), physical (such as fatigue), or environmental (such as certain social situations or locations). Recognizing these helps in strategizing how to manage or avoid them.
  • Coping skills: Effective coping strategies can help you deal with triggers before they cause a relapse. These strategies could include skills like deep breathing, mindfulness, or other stress management techniques. Additionally, you’ll learn skills to refuse offers of drugs or alcohol and strategies to escape high-risk situations.
  • Enhancing self-efficacy: Throughout relapse prevention planning, you are encouraged to make choices and contribute ideas to your recovery actively. Your care team may emphasize that recovery is not about willpower but rather skills acquisition. Empowerment from professionals can help you take charge of your future and well-being, fostering sustainable recovery. 
  • Psychoeducation: Understanding the nature of addiction, mental health disorders, and relapse, including its biological, psychological, and social aspects, helps in managing it effectively. 
  • Healthy routine: Maintaining daily healthy routines supports overall well-being and reduces the likelihood of relapse. You’ll find balance in regular exercise, a nutritious diet, adequate sleep, and engaging in healthy, sober hobbies. 
  • Support systems: You and your therapist will create a plan to build a support network that includes friends, family, clinical professionals, and support groups. This network provides emotional support, accountability, and a safety net in times of crisis.
  • Emergency plan: If you feel close to relapsing, your care team can help you create a detailed emergency plan. This plan will outline who to contact, where to go for help, and what steps to follow to stay safe.

Recovery is an ongoing process, so having the right tools can help you manage addiction or mental health conditions. Sustainable healing is built by small, everyday efforts.

Building Your Personal Relapse Prevention Plan

Creating a tailored relapse prevention plan involves a detailed, personalized approach. 

Reflect on Your Recovery Goals

You’ll want to begin planning by writing about 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.

Coping Skill Development

There may be times when you experience uncomfortable feelings and situations; however, with the right tools, you can navigate through these moments. You may practice coping techniques such as breathing exercises, regulating emotions through journaling, saying “no” to situations that do not serve your recovery, and exercise. This can help you walk into any situation with confidence. 

Continuing Therapeutic Care

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). 

You may also participate in support groups like Alcoholics Anonymous (AA) / Narcotics Anonymous (NA) and SMART Recovery. Peer support from those with similar experiences can maintain motivation in recovery5. Those healing from mental health concerns can find community in National Alliance on Mental Health (NAMI) support groups.

Structured Routine

Creating a daily routine that promotes physical and mental health, including regular exercise, balanced nutrition, and sufficient sleep, can bolster sustainable recovery6. 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.

Support Systems

Creating a support network with strong relationships is a foundational aspect of long-lasting recovery. Social support in recovery can reduce stress, increase self-efficacy, and motivate sobriety or remission7. 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. 

“The opposite of addiction is connection.” –  Johann Hari

Emergency Plan and Contacts

In case of emergency, have a clear plan with proactive steps, such as calling a specific person, attending a support group meeting, or going to a safe place. You can keep a list of emergency contacts, including supportive friends, family, and healthcare providers.

Implementing Your Plan

A relapse prevention plan can be broken down into small, manageable steps. You can begin each day with a consistent morning routine that includes healthy, pro-recovery activities such as meditation, reading, exercising, or journaling. This sets a proactive, positive tone for the day and reinforces your commitment to recovery.

You can keep a daily planner and include time slots for activities that support your recovery, such as therapy sessions, support group meetings, or time with friends and family. Planning helps manage stress and avoids the chaos that can lead to relapse. Your planner can also help you track exercise, meals, and sleep.

Stay connected with your support network through regular check-ins via phone calls, texts, or in-person meetings. These connections provide strength and accountability, crucial for everyday recovery maintenance.

At the end of each day, spend time reflecting. Assess what went well and identify any challenges you encountered. Use this reflection to adapt your plan and prepare for the next day.

Monitoring Progress and Making Adjustments

All progress should be tracked and celebrated. You can have regular check-ins with yourself and your care team to ensure you’re engaging in activities that suit your current recovery needs. What may have worked in the beginning of your recovery might not serve you years down the road. Try writing answers each month for questions such as:

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

Common Challenges and How to Overcome Them

Relapse prevention planning aims to provide useful tools for navigating difficult moments in recovery. Anticipating potential obstacles and feeling confident in your ability to manage them can help you move through life optimistically. 

Often, those in recovery may feel overwhelmed at social gatherings, holidays, or certain places because they trigger cravings or old behaviors. One of the best ways to manage this is by simply choosing not to attend the event; however, this is not always possible. You can plan ahead by bringing a supportive friend, having an exit strategy, and preparing responses to offers of substances.

Uncomfortable emotions, such as stress and loneliness, are a part of life, and implementing skills from your relapse prevention plan can help mitigate the impact of these feelings. You may find engaging in mindfulness and relaxation exercises like meditation and box breathing helpful. Consistent exercise can help reduce negative emotions8 and the chance of relapse. Keeping in touch with supportive friends and family can help ensure you always have a shoulder to lean on.

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Sometimes, it’s challenging to explain to new friends why you choose to abstain from drugs and alcohol. This can happen with long-time friends and family members, as well. If this person ignores your reasoning and continues to pressure you, this may signify that they do not care for your well-being as much as you do. It can be hard to distance yourself from others but know that there are people who will support your recovery efforts. And a true loved one will only want you to engage in activities that benefit your health.  

Communicating Boundaries to Your Support Network

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

Before communicating with others, take time to understand your own needs and boundaries. What specific support do you need? What behaviors or situations are helpful or harmful to your recovery? Being clear about these will help you articulate them more effectively to others.

Clarity is an act of kindness, so be honest and straightforward in these conversations with your loved ones. You can frame the conversation around “I” statements to express your feelings and needs without blaming others. For example, say “I feel overwhelmed when we talk about drinking at parties, and I need us to focus on other topics,” instead of accusing or blaming them. 

Stay consistent with your boundaries; this will help others respect them. Be sure to let loved ones know that you appreciate their trust. You can also encourage an open dialogue by asking for their thoughts and feelings about your recovery process. This can strengthen the relationship and make them feel involved and valued in your journey.

Ongoing Recovery and Maintenance

Maintaining recovery motivation is possible through small, concerted everyday efforts. It’s often easier to break down long-term goals into more manageable chunks, such as committing to a weekly support meeting and exercising 5x weekly. A recovery journal can document your thoughts, feelings, challenges, and successes. Reviewing your journal can visualize how far you’ve come and remind you why you started this journey.

A structured daily routine with adequate rest, proper nutrition, and movement can provide stability and reduce uncertainty. This can help manage stress and avoid situations where one might be tempted to relapse.

You can also learn new skills or hobbies to occupy your time, build self-esteem, and provide a sense of accomplishment. These new activities can serve as positive outlets for stress and boredom.

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.

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

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

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

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

Assessing Your Sleep Environment

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

Optimizing Your Bedroom for Sleep

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

Choosing the Right Mattress and Pillows

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

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

Establishing a Sleep-Conducive Lifestyle

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

Regular Sleep Schedules

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

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

Diet and Sleep

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

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

Exercise and Sleep

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

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

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

Mindfulness and Relaxation Techniques for Better Sleep

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

Meditation and Breathing Exercises

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

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

You can also do a mindful body scan. Sitting in a comfortable position with eyes closed, begin to pay attention to your head, then your shoulders, then your arms down to the tips of your fingers. As you scan down your entire body, you’ll mindfully release any tension, preparing you for a relaxing sleep. 

Reducing Screen Time Before Bed

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

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

Managing Stress for Better Sleep

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

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

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

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

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

Navigating Sleep Challenges

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

Dealing with Insomnia

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

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

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

Addressing Other Sleep Disorders

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

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

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

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

Supplements and Sleep Aids

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

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

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

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

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Understanding the Physical Toll: How Anxiety Impacts the Body and Ways to Cope

Learning how anxiety affects the body can help you understand mysterious symptoms and the impact untreated mental health conditions can have. Although anxiety can manifest in many ways, not everyone will experience physical symptoms. On the other hand, some people may feel the physical symptoms most acutely. 

Anxiety’s physical symptoms could first seem purely like a physical health condition, especially if you’ve never been diagnosed with it. Set an appointment with your doctor if you’re wondering if your symptoms may be caused by or related to anxiety.

What Is Anxiety?

People with anxiety disorders experience frequent and persistent worry1 out of their control.  This can manifest as generalized anxiety disorder or as a specific phobia, such as social anxiety disorder or panic disorder. Even when temporary stressors resolve, people with anxiety disorders don’t experience relief. Anxiety can be thought of as a constant anticipation of future threats2.

For example, someone with anxiety may constantly worry about their job, their health, or the safety of their loved ones. They’ll perseverate on worries like, “What if I’m not performing well and get fired? What if my loved one gets into an accident or gets sick? What if I get sick or hurt?”  It may feel like a preventative measure to prepare for worst-case scenarios, but in reality, these festering worries just lead to stress and anxiety.

A lack of issues does not alleviate their anxiety. That often means they need to learn how to reduce their anxiety manually, since it won’t fade in times without stress. They can learn to counter recurrent and persistent worries, stopping the thoughts from lingering and causing symptoms of anxiety.

Physical Symptoms of Anxiety

Some of the most common physical symptoms of anxiety3 include:

  1. Headaches
  2. Shortness of breath
  3. Nausea
  4. Diarrhea
  5. Back pain
  6. Insomnia
  7. Racing heart (also called tachycardia)

Anxiety affecting your physical health is also called somatization4, where emotions and feelings express as physical pain or discomfort. This can happen with other mental health conditions too, but is especially common with anxiety. 

Cognitive Effects

Anxiety can affect how you process and take in information5. For example, if you’re in a near-constant state of hyperarousal, benign events could seem scary or exacerbate your anxiety. Feeling anxious can also make it harder to make educated decisions and react appropriately.

Anxiety may prevent you from concentrating and remembering dates, information, and tasks you need to get done. If your brain is stressed, it may not feel like those things are important enough to be remembered. Instead, you may perseverate on potential threats and prepare for fear.

Anxiety can also distort your perception5. It can cause stronger reactions to cues of threat, like fearful expressions, an edged tone, or an unwanted task you suddenly must do. The threat itself may not even be a threat or is a small one, but a distorted perception from anxiety makes it feel much scarier. You may experience friends and loved ones questioning your reactions or anxiety levels and telling you “it’s no big deal.” From your perspective, though, it does feel like a big deal. 

Immune System and Stress Response

A perceived threat triggers your body’s stress response2. Since anxiety can alter perceptions and make non-threats seem threatening, it can regularly activate the stress response. This sends floods of stress hormones and other stress responses throughout the body. 

The stress response is intended to help you survive2 and escape threats, so your heart rate increases, you get a spike in adrenaline, your muscles tense for action, and you breathe faster. While this works great in certain situations, it’s not always intended to happen and can feel distressing.

Excess stress hormones can affect the immune system6 similarly to an inflammatory disorder. Hormone-releasing glands may work ineffectively after continued activation and use. This can also make you more susceptible to autoimmune diseases and other health problems, especially if you have chronic stress or long-term untreated anxiety.

Gastrointestinal Effects

Anxiety can sometimes feel like a pit in your stomach. Your brain and gut share a strong connection7, which is why anxiety can cause nausea, pain, and diarrhea. The gut-brain axis is a complex communication network that involves the central nervous system and the enteric nervous system, linking emotional and cognitive areas of the brain to your gut. Anxiety can activate the autonomic nervous system8, which can impact your gut and lead to symptoms such as nausea and diarrhea. These painful and disruptive physical symptoms can also worsen your anxiety, creating a cycle.

Treating one or both parts of the cycle can help you find relief. Therapy and medications for anxiety can relieve gastrointestinal symptoms, and treatment for gastrointestinal symptoms can relieve anxiety. Treatment targeted at both may be most effective for you.

If you’re feeling nauseous before a presentation or other anxiety-inducing event, you can practice coping skills to soothe stress. Deep, mindful breathing can calm your nervous system. You can try box breathing, where you breathe in through your nose for 4 seconds, hold the breath for 4 seconds, and breathe out through your mouth for 4 seconds, then start again from the top. Physical activity and healthy distractions (like reading, cooking, or watching a show you enjoy) can help, too.

Sleep Disturbances

The hyperarousal state caused by anxiety can make it hard to fall asleep9 and stay asleep. Your brain may wake you up more often if it’s used to feeling under threat, especially if you’re having nightmares that trigger the stress response. Anxiety can also trigger nightmares; for example, a parent may have persistent nightmares of losing a child. 

You may compulsively worry about what happened during your day, replay interactions, or start mentally preparing for tomorrow’s threats as you try to fall asleep. Worrying about what happened and what could happen can trigger your stress response and bar your brain from the relaxed state it needs to sleep. 

Those diagnosed with sleep conditions like insomnia could find their anxiety improves once they get insomnia treatment9, and vice versa. Treatment for insomnia depends on which kind you have (trouble falling asleep, staying asleep, or both), but often includes therapy and medications. Short-term hypnotics, certain antidepressants, and benzodiazepines can calm the mind and allow sleep.

Muscular Tension and Pain

The stress response causes your muscles to tense2 and prepare to fight or flee. If your anxiety often activates this response, you can experience muscle pain from the prolonged tension. This could also lead to skeletal conditions like low back pain and make pre-existing osteoarthritis more painful. Anxiety can lower your ability to tolerate pain10 and make other musculoskeletal conditions more painful as well. 

Relaxation techniques can help relieve tension and pain. Try progressive muscle relaxation, where you’ll mindfully tense and untense your muscles (head to toes, toes to head, or another pattern.) You can also apply topical remedies to relieve pain.

Respiratory System

The stress responses speeds up breathing to ensure your cardiovascular system has enough oxygen to react to threats. You may experience shortness of breath when anxiety triggers this response11 without a threat to run from or fight. Feeling like you can’t breathe or aren’t getting enough air can intensify your anxiety and create a self-feeding cycle. 

Sometimes, this can worsen to a panic attack, which may cause you to hyperventilate or hold your breath. Both of these can cause someone to pass out (or feel close to it). 

Feeling constantly short of breath or like you’re just barely getting enough air could be a sign of anxiety. Practice deep breaths, filling and expanding your stomach, and bring your concerns to your doctor.

Hormonal Imbalance

Anxiety can interfere with hormone production and release12, which can lead to thyroid problems and menstrual irregularities. This can even extend to reproductive issues. Stress and anxiety can cause endocrine disorders when they go untreated. 

Anxiety treatment can alleviate the disruptions in your endocrine system and restore it to health. Treatment options for anxiety include therapy, medications, and a combination of the two.

Seeking Professional Help

If you notice physical or emotional symptoms of anxiety, you can start your treatment journey by scheduling an appointment with your doctor. They will help you determine the cause of your symptoms and rule out other potential conditions. They may also refer you to therapy and prescribe an anxiety medication. At your appointment, you can ask questions like these to better understand your condition and treatment:

  1. Do I meet diagnostic criteria for anxiety?
  2. Should I be on medications for my symptoms? If so, what are the potential side effects?
  3. What are my next steps in treatment?
  4. Can you refer me to therapy or a different level of care?

Behavioral therapies for anxiety aim to change unhelpful thought patterns and challenge the compulsion to worry. Cognitive behavioral therapy, for example, invites you to notice the thoughts and emotions behind your behaviors and question their validity. Dialectical behavioral therapy encourages you to notice and accept your emotions while also aiming to adjust how you respond. 

Exposure therapies can reduce anxiety around places or situations that trigger anxiety. You may imagine the exposure or go out and experience it. For example, you may take small drives to reduce anxiety around driving, especially if you’ve been in a car accident. Your therapist will be careful to not retraumatize you or suggest anything you don’t feel able to do, but you’ll likely venture outside your comfort zone with their support.

Lifestyle Changes for Anxiety Management

Lifestyle changes can have a huge impact on your overall wellness and anxiety levels, especially when combined with professional treatment. You can try any combination or number of changes to see what works best. 

Strengthen Your Sleep Hygiene 

Good sleep can help you feel more rested and capable of handling challenges. The amount you need varies by person, but you can shoot for 6-8 hours. Set up a nighttime and morning routine to align your circadian rhythm and ease anxiety about falling asleep and waking up. 

Set Boundaries at Home and at Work

Setting emotional boundaries can shield you from additional stress and anxiety. For example, if interactions with a family member cause you anxiety, set a boundary. You could do this by limiting the time you spend with them, how often you text them back, and by what information you share with them. You can verbalize your boundary or let your actions express it.

At work, you can clearly communicate your working hours and set an expectation to work within them closely. Creating a healthy work-life balance can lower anxiety and give you more time to pursue activities you enjoy. 

Eat Well

Healthy eating allows you to function at your full capacity, which can help you manage stress and anxiety. Prioritize whole foods with nutrients and vitamins. As much as you can, avoid processed foods, fast food, and sugar. Sugar rushes can feel like panic attacks13, so limit how much you have. Similarly, excess caffeine can cause a spike in adrenaline, heart rate, and make you feel panicky.  

Make sure you’re drinking enough water, too. Dehydration can sometimes cause or mimic anxiety symptoms13; sip on water throughout the day and shoot to drink an ounce for every 2 pounds of your body weight. Someone who weighs 150 lbs would drink 75 ounces of water following that suggestion.

Exercise

Exercise can help relieve stress and make you feel good (thanks to endorphins). Gentle and intense exercise offers these benefits. You could go on walks, try yoga, or weightlift. Exercise can lower stress levels and help you relax. Align your exercise with your lifestyle and ensure it’s something you enjoy.

Meditation

Meditation can reduce anxiety symptoms14. Many phone apps offer free guided meditation sessions you can attend anytime. You can also meditate with binaural beats, other music you like, or no music at all. 

Meditation can help align your mind and body in a state of calmness. It’s often described as a spiritual experience; you could also use prayer as a form of meditation.

Resources and Hope for Healing

Anxiety has multiple effects on the body and multiple avenues for recovery. Talk with your doctor or mental health provider today to assess your symptoms and seek treatment. 
You can also browse Recovery.com to find treatment centers for anxiety with photos, reviews, pricing information, and more.

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12 Practical Tips to Manage Stress as a College Student

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

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

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

1. Time Management

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

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

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

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

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2. Establishing Boundaries

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

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

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

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

3. Seeking Professional Support

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

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

Questions to Ask Your Provider

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

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

4. Healthy Lifestyle Choices

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

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

6. Setting Realistic Goals

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

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

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

7. Time for Recreation

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

8. Avoiding Procrastination

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

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

9. Managing Finances

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

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

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

10. Practicing Self-Compassion

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

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

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

11. Time for Reflection

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

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

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

12. Embracing Imperfection

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

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

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How To Deal With My Husband’s Addiction

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

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

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

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

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

Have a Discussion About Getting Help

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

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

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

Set Boundaries and Avoid Enabling

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

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

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

How to Cope with Husband’s Addiction

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

Spend Time With Them Mindfully

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

Practice Self-Care

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

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

Get Professional Treatment

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

Discover Support for Family Members

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

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

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

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

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

Treatment Options for Your Husband’s Addiction

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

Questions to Ask Your Provider

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

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

Levels of Care for Addiction

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

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

Locate a Detox Center

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

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Navigating Pre-Employment Drug Screening: Identifying the Substances Tested

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

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

Commonly Screened Substances

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

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

Detection Methods

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

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

Factors Affecting Detection

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

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

Legal Implications

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

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

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

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

Employer Policies and Procedures

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

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

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

Preparation and Mitigation Strategies

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

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

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

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

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

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

Resources and Support

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

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

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What Causes Depression?

Multiple causes and factors contribute to depression. It can vary between two siblings, and certainly between people all over the world. As clinicians and the general public gradually become more and more aware of what causes depression, more identified causes have come to light—as have treatments. 

Depression is characterized by feelings of low mood, hopelessness, and sadness1 affecting your daily life for 2+ weeks. Some people experience severe symptoms, like suicidality, while others may experience persistent but low-level symptoms. Some types of depression correlate with the seasons. It’s always best to seek a diagnosis from your doctor to determine the type of depression.

Arguably, there’s a treatment solution for every type and cause of depression. Whether it’s caused by genetics, environment, situations, or anything else, you have resources to heal. 

Is Depression Caused by Chemical Imbalance?

Sometimes, yes. An imbalance of neurotransmitters in the brain can poorly affect your mood2 and cause clinical depression. But, this popular “cause” of depression is becoming less and less validated. 

Harvard Medical School2, for example, says, “…depression doesn’t spring from simply having too much or too little of certain brain chemicals. Rather, there are many possible causes of depression, including faulty mood regulation by the brain, genetic vulnerability, and stressful life events.”

Chemicals and neurotransmitters are part of the picture, but not nearly all of it. For example, antidepressant medications raise neurotransmitter levels immediately2, but it takes weeks to see results. This suggests the issue goes much deeper than an imbalance; instead, research finds new nerve connections must form2 and strengthen in the brain to bring relief. 

What Is the Leading Cause of Depression?

Everyone reacts differently to life events, adversity, and abuse. Similarly, everyone has their own unique levels of neurotransmitters and nerve connections in the brain. That’s why a leading cause of depression can’t be identified. 

Some events and predispositions can better predict the onset or likelihood of depression. For example, 80% of those who experienced a major negative life event developed an episode of major depression3. A negative life event could include abuse, loss of a loved one, job loss, and homelessness. 

Pregnancy can cause postnatal depression3, due to a sudden change in hormones, stress, and sleep deprivation after birth. Between 10-20% of new mothers develop depression. Like trauma and abuse, pregnancy can make the likelihood of depression higher, but not guarantee its development.

Causes of Depression

The causes of depression can exist independently or overlap. For example, someone with depression may be genetically predisposed to it and experience abuse. The causes will vary for each person. Some people will also experience the causes but not develop depression. 

Family History/Genetics

Depression runs in families4. Children with a depressed parent are 1.5-3% more likely to develop depression than other populations. Bipolar depression has particularly high chances of affecting immediate family members. Identical twins, for example, are 60-80% likely to share their diagnosis of bipolar with the other.  

Several genes affect how we respond to stress4, which can increase or decrease the likelihood of developing depression. Genes turn off and on to help you adapt to life, but they don’t always adapt helpfully. They can change your biology enough to lower your mood and cause depression, even if it doesn’t run in your family.

Medication

Depression and medical illnesses commonly co-occur5, which led researchers to wonder if medications could cause depression (unrelated to the distress of medical conditions). They found that to be the case in some situations.

Several medications 5 were found to potentially cause depressive symptoms and clinical depression. Medications can also cause symptoms like fatigue, sleepiness, or low appetite, which can progress into depression. 

Abuse

Physical, psychological, and sexual abuse can cause depression6. Abuse can change how you see yourself and the world around you, which can lead to feelings of sadness, low self-worth, and hopelessness. Those feelings can then contribute to, or solely cause, depression.

Victims of abuse may also isolate themselves and shut down, which can make depression more likely to develop. Emotional abuse and childhood abuse tend to correlate strongly with adult depression6. Largely, any kind of abuse makes the development of depression more likely. 

Illness

Depression is more common in those with physical illnesses7 like diabetes, autoimmune diseases, and other chronic conditions. Feeling hopeless, unwell, and discouraged because of a health condition contributes to depression developing. Short-term illness, like being hospitalized and immobile after an accident, can also cause an episode of depression. Those with chronic illnesses may experience more frequent and long-lasting depressive episodes. 

Depression can reduce normal functioning, and even life expectancy7, in those with co-occurring physical illnesses. Treatment for depression can improve symptoms of physical ailments, too.

Drugs and Alcohol

Drugs and alcohol can cause physical and emotional symptoms that lead to depression8. For example, feeling dependent on a substance may cause discouragement and hopelessness, which can then progress into depression. Plus, coming down from a substance-induced high mood can make low moods even more profound. Losing relationships due to challenges with drugs and alcohol can erode support systems and lead to isolation. Sickness and ongoing effects of substance use can make you feel physically ill, which also connects to depression.

Effective treatment for substance use and depression addresses each disorder with the proper approach.

Death Or A Loss

Grief can be a powerful catalyst. The loss of a loved one, sudden or not, can cause low mood, hopelessness, and intense emotional pain. Though healthy grief cycles do include pain and depression, these emotions can become severe9 and interfere with your ability to function. 

Sometimes, those in grief need professional help to navigate the loss and feelings associated with it. This is especially true for anyone with thoughts of suicide or experiencing severe loss of function (can’t get up in the morning, can’t work, can’t eat).

Can You Develop Depression?

Anyone can develop depression. It’s most common in young adults10, but anyone of any age, sex, and race can become clinically depressed. You don’t need a history of depression, nor get depression by a certain age, to develop it. 

Depression can come on suddenly, or as a gradual build-up of symptoms. For example, the loss of a loved one could spur a quick onset of depression. On the other hand, stress and anxiety can more slowly progress into depression. In these cases, depression isn’t always noticeable until it’s glaring.  

Sometimes, catching stress, grief, and anxiety early-on can prevent them from progressing or contributing to depression. Other times, situations completely beyond your control can contribute to and cause depression. Examples include genetics, hormones, and simply how your unique brain works.  

Find Additional Help for Depression

Navigating clinical depression isn’t something you have to do on your own. You can begin your journey by talking with your primary care provider, who can refer you to 1:1 and group therapy. They may also prescribe antidepressants to work in tandem with therapy. 

Your therapist may use therapies like cognitive behavioral therapy (CBT), which aims to improve unhealthy thought patterns. You may also try dialectical behavioral therapy (DBT), which focuses more on managing emotions and thoughts in a healthy, productive way. 


You can also attend a treatment program for depression. Browse our collection of depression treatment centers to find a facility that fits your needs—see what insurance they accept, reviews, photos, and more.