Tag: Experiential Therapy

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Yoga Asana for Menstrual Cramps: Rena Shoshana Forester

I’m Rena Shoshana Forester. A Teacher, Healer, & Mentor. My healing and recovery journey includes Depression, disordered eating, Poly Cystic Ovarian Syndrome (PCOS), divorce, and Post Traumatic Stress Disorder (PTSD).  

When I first received my PCOS diagnosis I dove deep into educating myself about feminine hormones and holistic womb healing. At that time, I suffered from serious menstrual cramps. I was shocked to find that of the countless free online Yoga resources that exist, I could count on one hand the number of people who were addressing menstrual challenges like cramps.

It is my honor to share with you how Yoga can help relieve and prevent menstrual cramping. May this serve you and/or your loved ones.

How to Relieve Menstrual Cramps Aside from Pills

Menstrual cramping is quite common. It may surprise you to learn that it is not normal; we were not meant to suffer. Severe and debilitating menstrual cramping is a sign of something deeper that needs to be addressed. Thankfully, this information is becoming more known. However, many people still feel helpless, with Advil, Tylenol, and other pills being the only tool that they feel confident turning to, or providing others in their care.

While it is important to use pills to relieve pain in order to prevent suffering as needed, it is equally important to acquire additional tools to turn to in times of need.

Yoga postures and techniques are powerful tools for preventing and relieving cramping, as well as addressing the deeper stuff calling out for attention.  

There are times, however, when a doctor or other professional is needed to take assessment and/or provide additional treatments to support the healing of these uncomfortable symptoms.

I hope that the Yogic postures and tools provided in this article serve as additional tools in your toolbox for healing your own menstrual cramping, and/or supporting those in your care with relieving their menstrual cramping.

My Experience Relieving Menstrual Cramps

When I received my PCOS diagnosis, I made a promise to myself to take my healing seriously, from the inside out. I asked the Chinese Medicine doctor I was working with at the time for suggestions of Yoga postures that could help reduce cramping. He gave me a couple of suggestions, but then looked at me and said, “That’s your area of expertise.” So I opened up my textbooks and put together a series of postures that I practiced regularly. Sure enough, I did experience relief.

It is worth mentioning that in addition to practicing Yoga postures intended to alleviate discomfort from menstrual cramps and other hormonal challenges, I also changed my nutrition, sleeping habits, stress levels, and worked with a number of professionals to support my healing. 

Every woman and every person’s healing path is unique to them.

I originally became a Yoga teacher because I understood that Yoga is a tool that is intended to relieve a person from their own internal suffering: physically, mentally, emotionally, and otherwise. In fact, Yoga is built on the inherent understanding that all of these parts of a person are intrinsically connected. So, when I understood that I had deep healing to do after receiving a PCOS diagnosis, it intuitively made sense to me that Yoga would be one of the tools in my toolbox for healing.

Again, it is my honor to share this tool with you and I would love to hear how it works for you.

Yogic Postures & Techniques for Relieving Menstrual Cramps

Before I dive into the specific exercises, it’s important to acknowledge that practicing Yoga encourages one to feel connected to one’s body. Particularly amidst pain and discomfort, it often seems much easier to turn away and/or numb these feelings. That may work for some time, but eventually, if unattended to for long enough, these sensations may scream out in much more painful ways. I invite you to start small: maybe just five minutes of practicing Yoga to give yourself space to feel the discomfort. Over time, you can train your brain to not only hold the discomfort, but simultaneously find parts of your body that are actually comfortable. We have a natural tendency to notice areas of the body that are uncomfortable. Speaking from experience, the body is rarely 100% uncomfortable. We can learn to paint a full picture of what’s going on in our body by acknowledging the discomfort and comfort that exist in the same moment. Simply accepting these sensations with compassion is a significant first step to any sincere healing.  

A few notes on HOW to practice, before we get into the specifics of WHAT to practice.

First, we live in a society that generally rewards constantly doing and achieving. These traits are important, but equally important are the qualities of resting and being gentle. As women, we follow a cycle much like the moon where part of the time we are expanding our energy and more naturally able to DO, and part of the time our body needs to move more slowly and gently. Many women suffer from menstrual cramps simply because they are not making space for slowness. I invite you to use the practice of these postures as an opportunity to practice being slow and gentle with yourself. Even if after the practice you jump right back into a busy day of doing and achieving, having taken some time for being slow and gentle with yourself is significant. 

Second, these postures and exercises are intended to be restorative. While they may be uncomfortable, especially if you’ve never practiced them before, they are not meant to be painful. Use the following three warning signs as indications that you ought to come out of the pose, and take a moment to rest in any comfortable position:

  1. Strained breathing
  2. Sharp pain
  3. Numb tingling

Aside from these three sensations, all other feelings are welcome parts of the process of letting go and creating space for something brighter and lighter to come in.

Now, let’s get to the techniques.

Balasana – Child’s Pose

Setting up for the pose: Start on the ground with your hands under your shoulders and your knees under your hips, in a table tip position. Open your knees wide and bring your big toes to touch.  Bring your pelvis back towards your feet, if possible, allowing it to rest on your feet. If needed, place pillows or folded blankets/towels as supports in the creases of your knees, for your pelvis to rest on. Extend your arms out in front of your body. It may be more comfortable, especially in the first couple days of menstruation, to place pillows or folded blankets under your torso for added support. You may prefer not to use any additional supports which is fine, too. Once you’re in the pose, hold for a minimum of six seconds, or up to five minutes. I invite you to focus your attention on your exhale as a symbolic release of any tension that you may be holding. When you feel complete, gently walk your hands towards your body and take a moment to sit with your spine straight up towards the sky, taking a moment to pause and feel the effects of the posture.

How it helps to relieve and/or prevent menstrual cramps: Being in Balasana is often compared to being inside of a womb; allow yourself to tap into the safe and nurturing qualities of this pose. Simply taking a moment to pause and relieve ourselves from the stress of the outside world can be enough to reduce and relieve menstrual cramping. Physically, Balasana offers a gentle massage to the inner organs which can release cramping. Balasana can also support the relief of menstrual cramps because it opens the hips and thighs. As the pelvis rests on the legs, or on the support of pillows or blankets, pressure in the low back is able to release which can also result in relief from cramping.

Marjaryasana/Bitilasana – Cat/Cow

Setting up for the pose: Come back to that table top position with your hands under your shoulders and your knees under your hips. As you inhale, let your pelvis tilt up towards the sky as your belly drops down towards the ground, feel your shoulder blades move towards each other along the back, and lift your gaze up to the sky; this is “Cow” pose. As you exhale, reverse this position by bringing the chin in towards the chest, rounding the shoulders, drawing the belly button up towards the spine, and feeling the pelvis tilt down; this is “Cat” pose. Continue like this, alternating between “Cat” & “Cow” pose, in sync with your breath, going at whatever speed feels appropriate for you. You get to choose how deep you go with this pose based on what feels nice for your body. It’s recommended that you practice 5-10 rounds, but you could carry on with this practice for up to 2 minutes if it feels nice for you. Once you feel complete, pause for a moment with a flat back to feel the effects of what you’ve just done.

How it helps to relieve and/or prevent menstrual cramps: Practicing Cat/Cow gently massages the inner organs, especially the ones located around the pelvis supports the relief of muscle tension and the proper flow of blood, oxygen, and energy to this region of the body. I like to think of the spine like the foundation of a house, as it houses all of our internal organs. By warming up the spine, one gently wakes up the inner organs, supporting proper functioning. This gentle stretch of the back also provides a gentle stretch to the pelvic floor muscles which connect to the womb. Gently stretching these muscles can reduce and relieve cramping.

Anjaneyasana – Low Lunge

Setting up for the pose: Once again starting from that table-top position, step your right foot forwards, align your right toes with your fingertips, and feel free to use your hands to help your foot find this positioning. Check that your right knee is directly above the right ankle (it’s okay if it’s slightly behind the ankle, just avoid inching the right knee in front of the right ankle). Check that your left toes are pointed straight back behind you, and feel free to adjust that back knee if it feels like it’s needing adjustment; for example, moving it back slightly will intensify the stretch, though that’s not appropriate for everyone. Some people may be able to place their hands directly on the ground here, on either side of the front foot, but others may need to place blocks or even big books underneath each hand in order to bring the ground up to them. Once you feel stable in the position, inhale to open your chest and lift your gaze. As you exhale, allow the weight of the pelvis to sink down. You are encouraged to hold this posture anywhere from approximately six seconds to two minutes. To come out of the pose, release back into your table top position and pause for a moment to observe the difference between each side of your body. It’s in this moment, when only one side of the body has been worked, that many of the lessons of the posture can be integrated. When you’re ready, on an inhale, take the left foot forward and repeat on the second side. The intent is to hold the posture for roughly the same amount of time on each side of the body. Once again, when you come out of the pose, pause to observe its effects.

How it helps to relieve and/or prevent menstrual cramps: Your quadriceps (aka “quads”) are a set of four muscles located in the front of your thigh. These muscles impact the positioning of your pelvis. Specifically, tight quads pull down on the pelvis which not only impacts posture, but also pain. As such, stretching the quads supports proper positioning of the pelvis which is essential for menstruation experience with minimal or no cramping. 

Bhujangasana – Cobra 

Setting up for the pose: From the table top position you left off in, come to lie on your belly. Bring your legs together, pointing your toes straight back behind you, feeling the tops of your feet press into the surface below you. Bring your hands under your shoulders with your elbows pointing straight back, and start with your forehead resting on the ground. On an inhale, lift your forehead and chest and as you exhale, release your upper body back to the ground. Repeat this movement a minimum of two more times, or as many times as feels appropriate for you, for no more than two minutes. When you feel complete, roll over to lie on your back, and take a moment to feel the effects of this exercise.

How it helps to relieve and/or prevent menstrual cramps: Bhujangasana supports the relaxation of lower back muscles. With the womb located directly opposite the lower back, the muscles that support proper positioning of the womb also get an opportunity to relax in this posture. Bhjugangasana is a gentle heart-opening posture. Like all heart-opening postures, it can lower stress, reduce heaviness in the mind and body, and increase energy. These benefits aid in reducing menstrual cramping. In Bhujganasana, blood is sent to the pelvic area which can relieve challenges related to menstruation, the uterus, and the ovaries, including cramping.  It is important to note that pregnant women should avoid this posture.

Savasana – Final Resting Posture

Setting up for the pose: Traditionally, Savasana is practiced lying on the back with the legs wide and the hands about 45 degrees from the body with the palms facing up. However, what’s most important in this posture is to feel comfortable and relaxed, and lying flat on the back is not comfortable for everyone. So, feel free to adjust this posture by placing a pillow under your knees, placing your legs up on a chair, lying on one side while hugging a pillow, or in any other way that feels nice for you. It’s important to stay warm as your body rests in this posture, so you may want to put on cozy socks and/or cover yourself with a blanket. Finally, you may choose to place a light cloth over your eyes to block out any light in the room. If time permits, it is advised to rest in Savasana for 15 minutes so that your nervous system can fully reset. However, if you’re not able to give 15 minutes to this final resting posture, any amount is better than nothing! You may wish to turn on relaxing music or a rejuvenating meditation while you rest in Savasana. Or you can simply, “do nothing” knowing that actually your body is working quite hard to integrate the lessons from your practice, and all you need to do is rest in order for that to happen.

How it helps to relieve and/or prevent menstrual cramps: Savasana is one of the things that sets Yoga apart from other forms of movement and healing modalities; the ancient Yogis understood that rest is an essential part of any healing process. After practicing a number of postures target areas of need, Savasana allows the parasympathetic nervous system to be turned on; it is in this restful state that the body’s natural healing capacities are activated. Additionally, Savasana alone can reduce pain, relieve lower back pain, and increase circulation throughout the body.

Closing Thoughts and Future Initiatives

As I mentioned, when I was in the thick of suffering from menstrual cramps and PCOS, there were minimal resources on the internet that I found to support my healing. It is my honor and pleasure to make these ancient practices accessible to people like you so that you can support your body in healing itself.

I mentioned that our society prioritises constantly doing, which can be counter-intuitive to a woman’s need for rest at particular times of the month. Though we cannot change the way our society functions at large, we can make spaces for pockets throughout the day that feel particularly restful, gentle, and slow. I hope this piece can support you in doing just so.

Know that these little pockets in the day, no matter how few or far between, are significant, and will have profound ripple-effects that support reducing menstrual cramping, increasing energy, and generally supporting your health and wellness journey.

In support of you,

Rena Shoshana

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Urge Surfing: A Mindful Technique to Navigate Through Cravings

Have you ever given in to a craving for sugar or salt? Coffee? A movie you’ve seen a dozen times, ignoring all the others on your roster?

These passing, innocent cravings happen to all of us. Indulging doesn’t usually cost your sobriety, relationships, or financial wellness. But the urge to take drugs, drink alcohol, or gamble can. Urges can arise at any point in your recovery journey and can derail even the straightest course. That’s where urge surfing comes in. 

Urge surfing, a specialized mindfulness technique, can help you “ride the wave” of an urge and experience them less and less. Urges typically last 30 minutes at most when they’re handled mindfully and calmly through urge surfing.

You can use urge surfing for more than addiction recovery, too. Use it to navigate any kind of urge, anytime, anywhere.

Introduction to Urge Surfing

Psychologist Alan Marlatt developed the mindfulness-based urge surfing technique1 as a quick and effective way for people to navigate cravings. Urge surfing is based on the mindfulness principle that urges, like waves, rise, peak, and eventually crash and dissipate. It sees addiction cravings as “rideable” and bearable with the right tools and practices.  

Compared to other interventions, like mindfulness-based cognitive behavioral therapy, urge surfing has a much faster impact. You may immediately notice benefits instead of the expected 2-4 weeks with traditional therapy and other interventions. You can also practice urge surfing almost anywhere, whereas traditional therapy often occurs in a specific setting (like an office you have to travel to). And, you can urge surf without the guidance of a professional, making it even more accessible.

With its ease and effectiveness, urge surfing has been used as a tool for addiction recovery1 and craving management. It teaches you to mindfully notice, sit with, and “ride” urges without self-judgment or fear.

Understanding Cravings and Impulses

Cravings are strong desires for something, like dessert after a meal or a cup of coffee on a groggy morning. People in recovery and active addiction often experience cravings for substances. Cravings can occur as your body adjusts to not having a substance, like alcohol. Certain places, situations, and emotions can also trigger cravings2, since your brain relates substance use to relieving stress and other unpleasant emotions. Even someone in long-term recovery can experience intense cravings. 

Impulses are sudden desires to do something. For example, you may see a soft blanket and feel a strong impulse to run your hand over it. You might reach out to touch it without even thinking about it. But, some impulses you first feel, notice, and then decide to act on it or not, like an impulse to touch a hot stove. While impulses are typically brief and fleeting, they can feel intense and usually lead to immediate action. This distinguishes them from cravings, which are persistent desires for something specific. 

An urge can feel more dire and discombobulating than a craving or an impulse. Negative emotions, like sadness and anxiety, can increase urges3 and make them harder to resist. But urge surfing can mitigate the urge and soothe the emotions flowing with it.

The Principles of Urge Surfing

The grounding principle of urge surfing is that you can navigate and alleviate urges without giving in. It hinges on mindfulness and experiencing emotions without self-judgment, fear, or worry. You may not experience a change in your urges, but rather in how you respond to them4. By staying present and focusing on the sensations in your body, you can ride out the urge without giving in to it.  

The “wave” you ride has 4 core parts: a trigger, rise, peak, and fall. As you continuously surf these waves, you’ll get better and better at understanding and alleviating urges. 

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Step-by-Step Guide to Urge Surfing

The process of urge surfing5, like cravings and urges themselves, varies from person to person. One person may quickly ride the wave of an urge, while someone else may need a half hour of peaceful solitude to reach the end of the wave. So–listen to your body and what works for you without expectations or judgment. If you don’t feel it helps right away, stick with it. Try it again and keep yourself open to the possibility of success.

Acknowledgment

Urge surfing starts by noticing and acknowledging what you’re feeling. This may look like:

“I want a drink right now. I feel my mouth watering and want the sensation of it in my stomach. I’m irritated and distracted because it’s hard to think of anything else.”

You can also notice your environment, mood, and other factors that may have triggered the urge. Did you see or feel something that triggered it? Make note of it if you can. 

Acceptance

Next, you accept the urge, rather than resist or condemn it. It’s happening, but you can choose how you respond to it. Now, if you want, you can also adjust your environment. Maybe sit in a private room, cross-legged with your eyes shut. Keep in mind you can urge surf anywhere, but have the option to pick your environment.

Stay Present, Curious, and Patient

Stay on the wave—notice and accept however intense the urge feels with curiosity and patience. Don’t force yourself to do anything about it, just experience it. Even if it feels bad or uncomfortable, you’re still in control. Picture a wave in your head, and that you’re on top of the crest as it moves towards the shore. 

Use your breathing as a grounding tool. Imagine it as the pulse of the water beneath you, moving within the wave. 

Reorient as You’re Ready

Check in on how intense the urge feels. Does it feel distant now? Do you feel more in control? If you do, you’re ready to come to shore. Reorient to your surroundings (what you can hear, feel, smell, and taste) and open your eyes if you shut them. 

Reflect on the experience and what you may have learned from it. Write it down or record a voice note. Keeping track like this can help you realize progress, learn what triggers your urges, and know yourself better.

Applications of Urge Surfing

You can use urge surfing for all sorts of cravings and urges, related to addiction or not. Less intense urges, like an urge to check social media or have a certain food, can pass quickly with urge surfing. The intense urges to use substances can take longer to “ride”, but it’s just as doable. 

You can also use urge surfing as a tool for emotional regulation, which works almost the same way. Instead of riding an urge, you move through an intense emotion like anger or panic. You’ll notice the emotion and accept it without judgment, then let it pass without acting on it.

Because you can urge surf almost anytime, anywhere, it’s a practical tool for the cravings, urges, impulses, and intense emotions encountered in daily life. You could surf the urge to respond angrily in a work email, or use urge surfing to cut down on or quit smoking.

Challenges and Support

Those who dislike or struggle with meditation may find urge surfing tedious. Practice and repetition can help, especially if you make your environment as comfortable as possible. Try playing instrumental music or binaural beats to help you focus.

The intensity and discomfort of urges can also pose a challenge, as urge surfing requires you to feel but not to act on the urge. Sitting with that discomfort can feel difficult at first. But as you keep doing it, you’ll get more used to the process and confident in your ability to “surf” safely to shore.

Build Hope as You Hang 10

Urge surfing serves as a powerful sobriety tool and resource for hope. Use it to manage urges to take substances, impulses, and reactive behaviors any time in your life. You can see just how capable you are of managing urges and navigating challenging moments.

As you become more adept at urge surfing, you’ll discover a growing confidence in your capacity to manage difficult situations and make empowered choices in your recovery. This skill doesn’t just apply to sobriety; it’s a life skill that enhances your overall self-efficacy and agency. Each successful experience of riding out an urge reinforces a hopeful outlook, showing you can overcome challenges and continue on your path to recovery and well-being.

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Nurturing Self: 13 Ways to Practice Self-Compassion

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

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

1. Understanding Self-Compassion

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

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

2. Cultivating a Positive Mindset

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

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

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

3. Embracing Imperfections

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

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

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

4. Mindful Self-Compassion Practices

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

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

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

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

5. Compassionate Reflection

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

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

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

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

6. Self-Compassionate Self-Talk

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

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

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

7. Setting Healthy Boundaries

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

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

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

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

8. Gratitude Practices

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

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

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

9. Acts of Self-Care

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

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

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

10. Self-Compassion Meditation

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

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

Take a few deep breaths and settle into your body.

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

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

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

1. “This is a moment of struggle”

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

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

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

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

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

third component of self-compassion.

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

11. Connecting with Others

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

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

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

12. Creative Self-Expression

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

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

13. Learning from Challenges

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

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

Seeking Professional Support

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

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Understanding Psychodrama Therapy: Techniques and Benefits

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

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

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

Origins and Development

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

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

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

Core Principles of Psychodrama

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

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

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

Key Roles in Psychodrama

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

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

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

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

Techniques and Processes: How It Works

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

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

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

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

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

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

The Role of Action and Enactment

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

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

Applications of Psychodrama

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

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

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

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

Integrating Psychodrama with Other Therapies

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

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

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

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

Questions to Ask Your Provider About Psychodrama

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

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

Training and Certification

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

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

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

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

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

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

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

Understanding Energy Healing

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

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

Exploring Subtle Energy Systems

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

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

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

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

Types of Energy Therapy

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

Acupuncture

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

Reiki

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

Qigong

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

Tai Chi

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

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

Yoga 

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

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

Integrating Energy Therapy into Recovery

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

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

Seeking an Energy Practitioner

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

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

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

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

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

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

Self-Practice and Techniques

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

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

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

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Ecopsychology: Healing Your Mind With Nature 

“Nature is not only nice to have, but it’s a have-to-have for physical health and cognitive functioning1.” Spending time outdoors is vital for personal well-being. Ecopsychology seeks to not only reap these benefits but expand them to use the natural world for mental health recovery.

What Is Ecopsychology?

Ecopsychology explores humans’ relationship with the natural world. It examines how nature and the human psyche are interconnected and how this relationship can impact physical, mental, and emotional health.

Humans are fundamentally connected to nature. We evolved in and adapted to natural environments. When we spend time in nature, we can experience a number of positive benefits, such as reduced stress, improved mood, increased creativity, and enhanced problem-solving skills. When we are disconnected from nature, we can experience stress, depression, and loneliness.

Ecopsychologists, such as Renee Baribeau3, seek to understand and use this connection to reconnect with nature that is meaningful and beneficial to our lives. They put these ideas into action, specifically in mental health and addiction recovery, to nourish the mind, body, and spirit.

Theodore Roszak created 8 guiding principles that ecopsychologists follow4:

  1. We all should access and feed our ecological unconscious, or core human identity.
  2. Our ecological unconscious is intrinsically tied to the natural world. We come into this world with a connection to nature.
  3. Ecopsychology helps people recover by using the outdoors as a source of healing and rejuvenation for the human psyche.
  4. Ecopsychology seeks to create more environmental awareness and a sense of wonder for the natural world.
  5. It also promotes taking responsibility for maintaining nature.
  6. We can see nature as an equal, not something to dominate.
  7. Ecopsychology emphasizes personal empowerment. It views us as an interconnected entity but does not support mass consumption/large-scale domination.
  8. There is a synergistic interplay between humans and nature, “the needs of the planet are the needs of the person, and the rights of the person are the rights of the planet.”

Using these principles, ecopsychology heals the person and the planet. In a recovery setting, ecopsychology encourages patients to focus on their interconnectedness with the natural world to help them rediscover their true selves. 

Ecopsychology in Practice: Nature Therapy and Wilderness Immersion

Nature therapy is a core element of ecopsychology. It’s a therapeutic approach involving time in nature to promote healing and personal growth. This can look like outdoor individual counseling, group therapy, or workshops. Sometimes, therapists incorporate elements like animal therapy or horticulture therapy. 

Some providers prioritize natural healing by incorporating wilderness immersion. During these programs, you spend an extended period of time in natural, often remote, settings. These immersive experiences provide an opportunity to disconnect from the modern world, reflect on life, and deeply reconnect with nature. You may participate in adventure therapies such as rock climbing or hiking.

Both approaches utilize experiential learning. The therapist or group leader will use natural elements to emphasize specific lessons within therapy, such as self-reflection, resilience, and mindfulness. They may introduce therapeutic interventions complimenting the outdoors, such as nature meditation and art therapy. Nature therapy leverages the calming and restorative qualities of natural environments to address issues like stress, anxiety, depression, and trauma.

Ecopsychology Benefits for Mental Health

Incorporating ecopsychology into your treatment plan provides an opportunity to heal in ways that traditional therapy may not offer. Studies show that nature therapy can improve attention, lower stress, and enhance mood5, which can relieve symptoms of certain mental health conditions. For example, spending time outdoors can decrease anxiety and depression symptoms6. 

Nature can also improve immune system functioning7 and enhance sleep due to natural light, vitamin D exposure8, and physical activity. Good health is vital for a successful recovery.

Building Eco-Connection

Eco-connection refers to the deep and inherent relationship between human beings and the natural world9 and is a fundamental concept in ecopsychology. This concept highlights that humans are not separate from nature; instead, they are intrinsically connected to and dependent on the natural world.

Ecopsychology practices eco-connection by using the human:nature relationship to not only help people but also to benefit the environment. In recovery, you may participate in horticulture therapy, which has psychological benefits and replenishes and maintains the earth. 

Strengthening your bond with the planet can improve your well-being, and it’s easier to do than you may think. Simply taking a mindful nature walk, nature journaling plants and animals you see, outdoor yoga, and nature photography can all help you feel closer to the earth. As you bolster this relationship, you may find it easier to benefit from ecopsychology in your recovery. 

Ecopsychology and Climate Change

Ecopsychology provides a therapeutic framework to help patients cope with anxiety about environmental challenges, sometimes called eco-grief. With the scale of ecological and climate crises, it’s normal to feel uneasy about the path our planet is on; however, ecopsychology can help you address these emotions and find ways to manage them. 

Ecopsychology validates eco-grief and encourages being mindful in your relationship with the natural world (how do you treat Earth?). Moreso, it emphasizes power in numbers. Ecopsychology believes that relying on social systems to process these feelings and enact change10 is one of the best ways to ease anxiety. You may be more likely to problem-solve ways you can make a difference when you have the support of others. 

For example, you could educate yourself on climate change and raise awareness for various issues, such as deforestation. Doing so can help you feel more in control of your future and aligned with the planet. 

Future of Ecopsychology

As society begins to see the importance of human connection to nature, and the climate crisis, ecopsychology will continue to make a lasting impact. Moving forward, there may be more specific ecopsychology practices and nature wellness programs put into place—for mental health recovery and general health and well-being. 

More research is needed to incorporate these principles into mainstream healthcare; however, programs and people are seeing the benefits. If you’re curious about your eco-connection and programs that focus on ecopsychology, talk to your doctor or a nature therapist. You may find that this approach can have a lasting impact on your recovery and life. 

How to Talk to Your Provider

If you’re interested in adding nature therapy or wilderness immersion into your recovery, reach out to your primary care physician. You can talk to them about what you’re hoping to gain from these therapies, and they can help you find an appropriate nature therapy provider that fits your needs. Once you meet with the provider, consider asking these questions to see if this approach is a fit for your recovery:

  1. What specific nature-based practices or interventions do you offer?
  2. Do my recovery goals align with the benefits of nature therapy/wilderness immersion? 
  3. What can I expect during a typical nature therapy session?
  4. How will you evaluate my progress and adjust the therapy plan if needed?
  5. Is insurance coverage available for nature therapy, or will it be an out-of-pocket expense?
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What Is Biohacking?

What is biohacking? Biohacking allows scientists and nonscientists to use various techniques to alter and improve the genetic makeup of humans, plants, and other living species. By doing so, they can enhance existing characteristics or introduce new ones to create the desired result. They take a DIY approach to even some of the most advanced experiments, like DNA splicing.

Biohacking involves making lifestyle adjustments and dietary changes to enhance your body’s natural workings. For instance, altering your diet to improve your physical appearance or overall wellbeing.

Anyone interested in biohacking can become a biohacker, but many have tech, science, health, or engineering backgrounds. Artists and designers also enjoy the creative aspect of biohacking. When done safely, there’s benefits for all types of people.

Types of Biohacking

Biohacking involves many types and varieties of science. Some biohackers enjoy optimizing their body’s natural functions through health technology. Others splice and research DNA. Some also implant in-body technology to enhance their senses. 

Biohackers can also work alone or in shared biohacking labs. Lab members often pay a membership fee to access lab equipment and work with other biohackers. 

Nutrigenomics

Nutrigenomics studies how nutrients impact your genes and how they’re expressed1, including how nutrition can protect genomes (all the DNA in a cell). A biohacker using nutrigenomics tailors their diet to enhance their genetic makeup, protect their genes from damage, and generally learn more about genes and food. Nutrigenomics also examines how nutrition affects all the protein and metabolites in a cell. 

Doing so, researchers and biohackers can learn more about how they, or members of the population, will respond to dietary changes. Biohackers can use nutrigenomics to predict what diet changes will do and adjust their diet accordingly. They “hack” the way their body responds to food to enhance their functioning and reap specific rewards. 

For example, a biohacker using nutrigenomics may take and test a gene sample after eating processed food with biochemicals. (If they don’t have access to the right machinery, biohackers often send their results to another lab for processing.) Based on the results, the biohacker will know how that food affects them and how adverse/beneficial the effects are. 

DIY Biology

Someone using DIY biology operates alone, usually working towards a solution with self-invented tools, modified tech, and their own resources. 

Because it’s more solitary in nature, most DIY biologists have a scientific or engineering background. Their knowledge and experience allow them to tinker with biology independently, sometimes just in their garage or spare bedroom. 

Many DIY biologists enjoy the freedom of doing what they want, when they want. Without any oversight, as some biohackers have when they join a shared biohacking lab, DIY biologists can create almost anything and test on themselves whenever they’d like. For example, they may implant a chip made only with parts they already had on hand. 

DIY Gene Therapy

In this form of biohacking, biohackers aim to splice and change their DNA or the DNA of other organisms directly. They’ll add in and remove specific DNA blocks to create a new function or feature. For example, one biohacker created glowing plants2 by splicing plant genes and bioluminescent coding to make plants that glow. 

A biohacker also bioengineered a radiation-resistant plant3. And, biohackers stitched together horsepox, a long-extinct disease, using DNA splicing. Some biohackers use gene therapy to (try to) make themselves HIV-resistant, un-lactose intolerant, have bigger muscles, and stop aging. So far, these attempts haven’t been successful, but biohackers continue to work at it. 

Lifestyle Changes

Not all biohackers need scientific equipment to “hack” how their bodies work. Some less intensive, lifestyle-change-only biohacks include:

  • Diet changes
  • Sleep routines  
  • Exercise
  • Supplements
  • Wearable technology, like a Fitbit 
  • Apps that store your biometrics when inputted, including what you eat and the calories you burn

Many people have been or are a biohacker, even if they don’t deeply understand the science behind why lifestyle changes work. Someone with that knowledge will have a stronger understanding of how and why the changes occur. They can tailor their body’s response more finely than someone broadly choosing to eat healthy, for example. 

Implanted Technology

Some biohackers, called grinders, aim to blend living and non-living material to enhance their senses. They implant devices, sensors, and cosmetic items4 to feel new sensations and monitor processes in their body, among other things. Some implanted devices include:

  • Neodymium magnets. Biohackers implant a small neodymium magnet into their fingertip to supposedly feel electromagnetic fields like a 6th sense. Some don’t report any sensation at all. In either case, it still functions as a magnet. Those with the implant can pick up small metal objects, like bottle caps, with their fingertip. The magnet could trip certain switches to open a door, turn on a device, and activate other sensors. 
  • Biometric sensors. Small sensors can relay biometric information about areas and processes in the body. For example, some small chips monitor temperature and communicate via Bluetooth with phones and other devices. Biohackers also created an identifying chip to communicate an unconscious patient’s medical history with first responders. 
  • Lighting implants. Small light implants serve a cosmetic purpose for now, but biohackers are working to create gesture-responsive, Bluetooth-connected devices that won’t need recharging. A handful of biohackers implanted a circle of LED lights into the tops of their hands. Newer versions of the device change color through a phone app. 

What Are Some Examples of Biohacking?

See examples of the different types of biohacks. 

Cold Water Therapy

Cold water therapy improves circulation and can reduce depression5. The temperature of ice baths shocks your body into survival mode, causing a flush of circulated blood and increased blood flow. Cryotherapy, another cold-temperature treatment6, offers similar benefits.

The adrenaline from cold shocks can also reduce symptoms of depression and anxiety over time, though research has only loosely connected that as a benefit. Cold water therapy can also help athletes recover muscle and reduce inflammation.

Intermittent Fasting

Intermittent fasting puts stress on your cells7, which can make them more stress-resistant over time. However, one of the main benefits of intermittent fasting often comes from weight loss. Losing excess weight can help your joint health, heart, and overall functioning.

Consult with a doctor before fasting. They can help you determine a safe fasting schedule and what to eat on your feeding days.

Vagus Nerve Stimulation

Stimulating your vagus nerve can reduce depression8 and anxiety. The vagus nerve runs through part of your ear, where you can non-surgically stimulate the nerve. Acupuncture or gentle massage both stimulate the vagus nerve.  

Stimulation of the vagus nerve sends electrical signals in your brain8, which can treat treatment-resistant depression and improve overall mood. And, since you can stimulate the vagus nerve anytime, it’s a useful biohack for combating in-the-moment stress.

Red Light Therapy

Right light therapy can alter and repair damaged cells9. You can target certain body parts, like facial acne scars, or experience full-body red light therapy. It can make your skin feel smoother, reduce wrinkles and fine lines, and fade scars and stretch marks. 

Caffeine

Caffeine, a central nervous system stimulant, blocks the receptors for adenosine10. The chemical adenosine builds up throughout the day, causing sleepiness. Caffeine “plugs” the adenosine receptor and stimulates the central nervous system, making you feel less tired and more awake.  

Drinking safe amounts of caffeine can make you feel focused and alert. You may feel more productive if you drink a cup of coffee or tea in the morning. Just be sure to moderate your intake and not have caffeine too close to bedtime.

Nootropics

Nootropics, or cognitive enhancers, are supplemental “smart drugs”11 that can improve cognitive function. Most nootropics, like a plant or pre-existing chemical compound, have a natural origin. Some biohackers use nootropics to enhance their memory, intelligence, reaction speeds, and general wellness. 

Examples of nootropics11 include the compounds deanol (improves learning and memory), lecithin (improves attention and thinking), and plant products like ashwagandha (antioxidant), ginseng (mental and physical resilience), and more. 

Cybernetics

Biohackers using cybernetics create cyborgs, or cybernetic organisms. Cyborgs are anyone with an in-body mechanical enhancement. For example, one colorblind biohacker found a way to “hear” color12 using a device permanently set on his forehead.

Biohackers have used cybernetics to implant sensors, one of which can unlock certain doors. One “cyborg’s” implant allows him to feel the same sensations his similarly-equipped wife feels13 on her hand, even on the other side of the ocean.

Wearable Technology

Wearable technologies like Fitbits and Apple Watches give you real-time insight into your biometrics, like your heart rate. You can also use them to track your sleep and its stages. 

Wearable technology can track and store information about your nutrition, exercise habits, calories burned, and menstrual cycles. Most fitness watches will also prompt you to stand and move throughout the day. Some even detect falls and car crashes, and can alert emergency services.

These benefits can help you better understand your body, attune your diet and sleep schedule, and add extra safety for your day-to-day life. 

Research on Biohacking

Biohacking connects scientists and non-scientists alike to biology of all types. It enables anyone to play with biology, down to their DNA. But its effects on the world haven’t been wildly remarkable14. 

Researchers compare biohacking to the 1970s boom of self-taught computer builders and hackers, finding less advancement in biology compared to the lengths tinkerers advanced computer technology. That’s mostly because biohacking tools and materials aren’t yet as accessible as computer materials are and were. 

But, that doesn’t mean biohackers could or should stop. Any biohacker could discover a life-changing breakthrough. Many argue self-DNA manipulation, for example, could lead to live-saving gene therapies2. Researchers and biohackers alike agree anyone exploring biology and technology should feel encouraged to do so.

Biohacking can and does lead to lifestyle improvements. So for some, it can be an extremely effective tool that positively changes their lives. This may be especially true for lifestyle changes, like creating a sleep routine to feel more rested and productive during the day. 

Each example of biohacking has the potential to benefit lives. 

What Are the Risks Associated With Biohacking?

Biohacking does pose some safety risks. Around 2009, concerns arose about what biohackers could create, and why. Some feared biological weapons. In response, the FBI sent agents to a biohacking event2, a collaboration many biohackers welcomed. Law enforcement found little bioterrorism threats  as they continued to work with the biohacking community.

Risks of DIY Biology and DIY Gene Therapy

The International Gene Synthesis Consortium further protects against malevolent experiments14 by carefully monitoring what DNA sequences are purchased and by whom. They also ensure all buyers have an academic affiliation, or something similarly relevant. 

The nature of shared biohacking spaces also prevents security risks. Todd Kuiken, Senior Research Scholar at the Genetic Engineering and Society Center, North Carolina State University, says, “It would be nearly impossible for someone to work on such a project in a community lab without someone noticing what they were doing and stopping it.” 

Any nefarious DIY biologists would hit roadblocks regarding mass-production, storage, and distribution of a chemical weapon. Creating it in the first place, with restrictions and limits on genetic material, is just as complicated. 

Risks of Implanted Technology

Implants and biotech require a skilled biohacker to build and implant. The risk of infection always exists, as does the risk of contamination from a leaking implant. Your body may also reject the implant.

Risks of Lifestyle Changes

Before you majorly adjust your diet or take supplements, consult your doctor. Some supplements could interact with each other or with your current medications. You’ll also want to ensure you’re not malnourished through intermittent fasting or other restrictive diets. See what your doctor thinks before you get started. 

Is Biohacking Safe?

Usually, yes. Biohacking often is as safe as the biohacker makes it. So, if you create a new gene-based cure for gluten sensitivity and inject it into yourself without prior testing, most would see that as unsafe. But most biohackers dabble in small enhancements with plenty of testing beforehand. 

In any case, biohacking has no FDA approvals or strict government testing saying it’s safe. Though that’s the appeal for many, they do put themselves at risk. 

But small lifestyle changes, like wearing a Fitbit or occasional cold showers, pose little safety risks. You can decide how much safety you’re willing to risk before adopting a new bio-hack. Always consult a doctor before making major changes, or if you have questions. 

Hack Your Recovery

In addiction and mental health recovery, some rehabs use biofeedback, biochemical therapy, and biohacking to enhance healing. Patients coming out of detox can find biohacking helpful for withdrawals and their overall health in recovery.

You can turn whichever form of biohacking works for you into a life-long habit for your recovery. Biohacking can help you manage low mood, recovery triggers, and physical health. Once you run changes past your doctor, biohacking also empowers you to control and understand aspects of your health.  
Browse our list of rehabs with biofeedback to see photos, reviews, insurance information, and more.

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Tai Chi for Addiction Recovery

Tai Chi is an ancient martial art. Today, you can also use it as a complementary therapy in addiction treatment. Like any other form of gentle exercise, it can help you stay physically healthy during recovery. What’s more, a growing body of evidence shows that Tai Chi can improve your mental health. Many rehabs offer Tai Chi to help clients reduce stress, practice mindfulness, and begin to heal the relationship between their minds and bodies. 

What is Tai Chi? 

Tai Chi began as a Chinese martial art.1 Over time, it’s grown into a type of mindful movement that promotes physical health. While it’s often taught to small groups, you can also practice Tai Chi on your own. 

Compared to some other martial arts, Tai Chi is gentle2 and non-combative. It combines slow movements with mindful breathing and meditation. In most classes, practitioners flow smoothly from one pose to the next instead of sparring with each other. To a casual observer, this type of movement can look a lot like dancing.

What Are the Physical Health Benefits of Tai Chi? 

Tai Chi is a highly accessible form of exercise. It’s safe for people of all ability levels,3 you can practice it anywhere, and its fluid movements improve strength and flexibility. For people in addiction recovery, some of Tai Chi’s physical effects are especially important. 

Decreases Blood Pressure

Consistently practicing Tai Chi can reduce your blood pressure.4 This makes it a powerful treatment for clients recovering from alcohol addiction, which is a risk factor for high blood pressure.5 As your body continues to heal, Tai Chi can help you find a new normal.

Improves Circulation

Data shows that practicing Tai Chi for at least a year greatly improves blood circulation.6 Cycling fresh blood and oxygen throughout the body keeps your brain healthy,7 your organs working smoothly, and your immune system strong. For those in recovery, this boost in circulation can help your body repair damage caused by long-term substance use. 

Relieves Chronic Pain

Tai Chi can alleviate chronic pain8 associated with several conditions, including fibromyalgia, arthritis, tension headaches, and osteoporosis. Because of the correlation between chronic pain and addiction,9 this is often important during recovery. 

In particular, data implies that chronic pain makes people more vulnerable to opioid addiction. If that’s your experience, you’ll learn safer ways to manage your pain during rehab. If you find Tai Chi helpful, it can become part of your ongoing plan of care. 

Reduces Stress

Tai Chi is more than a form of physical exercise. This mindfulness practice also improves mental health and relieves stress.10 And because stress has a direct impact on physical well-being,11 this can be extremely important in early recovery.

Without proper support, stress makes you more vulnerable to addiction.12 But sustainable, fulfilling outlets like Tai Chi help you manage stress in the long term. If you find it helpful, you can continue practicing this martial art long after you leave rehab.

How Does Tai Chi Help With Addiction?

Experts agree that Tai Chi can help with addiction recovery.13 It’s most effective as a complementary approach, alongside treatments like talk therapy or medication. 

Promotes Sleep

Good sleep is foundational to addiction recovery.14 Getting enough sleep regulates stress hormones and helps your body heal. However, many people with addiction also have insomnia or other sleep disorders. This is especially common during early recovery. 

Data shows that Tai Chi improves sleep15 habits, which can in turn improve cognitive function. It also boosts your energy levels, making it easier to participate in therapy. 

Reduces Impulsiveness and Cravings

Your desire to use drugs or drink may never entirely disappear. But in rehab, you’ll learn healthy ways to cope with cravings if and when they arise. Studies show that tai chi improves impulse control,16 which can help you maintain sobriety in every stage of recovery.

Because Tai Chi also reduces cravings,17 you experience fewer triggers. Researchers note that the spiritual aspects of Tai Chi are essential here. As one study explains, mindfulness empowers people in recovery to have “an aware reaction rather than an automatic response” to difficult situations.

Strengthens the Mind-Body Connection

Like other complementary therapies, Tai Chi strengthens the connection between your mind and body.18 And that mindfulness can help you resist the desire to take drugs or drink. You’ll learn to accept your feelings just as they are, instead of trying to fix or change them. This improved self-awareness can help you stay grounded even when you face triggers and other challenges.

Connects You With Community Support

Addiction can be isolating. Because Tai Chi is usually taught in small groups, it invites you to connect with your peers. And building community in rehab can be a very important part of healing. 

Over time, your peers in Tai Chi class can become a strong support network. According to one study, “tai chi may have a significant impact on social support19 as a result of the shared group experience and group motivation components.”

How to Find a Rehab That Incorporates Tai Chi Into Your Treatment Process

Tai Chi is a holistic approach to addiction recovery. This practice promotes mindfulness and general well being. In conjunction with traditional treatments, it can be a powerful way to work through the symptoms of addiction.


If you’re interested in supplementing your addiction recovery with Tai Chi classes, search for rehabs that offer Tai Chi to find the right center for your needs.

Frequently Asked Questions About Tai Chi for Addiction Recovery

How does Tai Chi help with addiction?

Tai Chi can help with addiction recovery as a complementary approach, alongside traditional treatments like talk therapy or medication. Tai Chi promotes good sleep, reduces impulsiveness, strengthens the mind-body connection, and connects people with community support. These benefits can improve overall mental and physical health and support long-term recovery from addiction.

What are the mental health benefits of Tai Chi?

Tai Chi is a form of mindfulness practice that can help you manage stress and improve your overall mental well-being. It can improve your cognitive function, while also reducing cravings that may arise in early recovery. Tai Chi can help you become more self-aware and better equipped to resist triggers and other challenges.

How can I find a rehab that incorporates Tai Chi into my treatment process?

If you’re interested in incorporating Tai Chi into your addiction recovery, search for rehabs that offer Tai Chi classes. These holistic practices can be a powerful way to work through addiction symptoms alongside clinical approaches.
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Growing Past Addiction With Horticulture Therapy

Gardening can be more than a relaxing pastime. It also has clear mental health benefits—and it even supports addiction recovery. Rehabs with horticultural therapy help patients get grounded, literally. This treatment can inspire an appreciation for nature, give you a new hobby, and help you get to know yourself again. 

What Is Horticultural Therapy (HT)?

In horticultural therapy, a therapist guides you through nature-based activities.1 That could mean gardening, weeding, or just spending time outside. You might even learn how to cook the food you grow.

Horticultural therapy looks different for everyone. In some programs, you’ll tend to a small window box of herbs. Others, like Mountainside Treatment Center, have more outdoor space for clients to explore. 

mountainside treatment center campus
Mountainside Treatment Center in Cannan, Connecticut has plenty of outdoor space for clients to explore.

What to Expect in HT, Whether Your Garden’s Big or Small

Specially trained therapists facilitate HT2 in rehab. You might see them one on one, or meet with a group of your peers. Treatment takes place in a natural setting, like a greenhouse, outdoor garden, or vegetable patch. In any of these places, you’ll learn about gardening and what different plants need to survive. Then, you’ll put it into practice. 

Like most complementary therapies, HT also invites you to process your feelings. You might talk while you’re watering, or check in after you finish weeding for the day. Specifically, gardening teaches patients to be mindful.3 This skill is hugely important during addiction recovery.

How Can Gardening Help With Addiction?

Plants don’t judge you.4 They don’t know if you have an addiction or any other diagnosis. The way you treat them is the only thing that matters. And what’s more, they depend on you for care. You’ll learn how to show up for them every day, doing your best even if you feel your worst. And that skill can help you commit to every phase of addiction recovery. 

Experts at Enlightened Recovery, a rehab focused on sustainability, believe that gardening echoes the cycle of recovery.5 They explain:

“This lesson that all things must grow, live, perish, and in turn be put back into the land is a part of our holistic outlook on recovery and living.” 

In their program, gardening becomes a metaphor for your personal growth. The act of starting rehab can be a challenge, even before you begin treatment. HT reminds patients that letting go of the past is empowering. And what comes next can be beautiful.

enlightened solutions garden
Enlightened Recovery in Egg Harbor City, New Jersey shows clients how gardening echoes the cycles of recovery.

The Benefits of HT in Rehab

Rehabs around the world use horticultural therapy to treat mental health issues, including addiction. And even after treatment, the benefits of gardening can support your ongoing recovery. 

Treatment for Co-Occurring Disorders

Horticultural therapy helps people heal from more than one diagnosis at a time. If you’re recovering from addiction and a co-occurring disorder, this treatment might be a great fit. Gardening is especially helpful for patients with certain mental health issues,6 like depression and anxiety. 

Stress Relief

Stress raises your risk of addiction.7 So throughout recovery, it’s important to engage in calming activities. And data shows that horticultural therapy relieves stress.8 Having regular access to plants—either indoors or outdoors—can greatly improve your mental health.

summit malibu campus
Summit Malibu in California teaches clients how to cook with veggies they harvest themselves.

Nutrition

Scientists believe that growing the food you eat may have physical health benefits.9 And in rehabs like Summit Malibu, it’s easy to see why. After coming in from the garden, patients here learn how to cook with their own harvest. This process can help you reconnect to your own body, and find joy in healthy hobbies. It can also teach you about the importance of nutrition during recovery. 

“Everything you do in the garden is an act of love.”

Gardening lets patients connect to nature. Every day you can see, feel, and even taste your own impact on the world around you. At rehabs like Mountainside Treatment Center, that perspective is crucial. Sheree Surdam, overseer of their horticultural therapy program,10 explains why.

Gardening gives “people a sense of purpose and stewardship over the natural world,” she says. “Everything you do in the garden is an act of love.”

Root Yourself in Recovery

A healthy plant is tangible. When you smell a rose you grew, you’re breathing in joy of your own hard work. And by learning to nurture your garden, you can learn to nurture yourself. 


Compare rehabs with horticultural therapy to find the right program for you.

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Choosing the Right Rehab as a Celebrity

We hear it all the time: “celebrities are just like everyone else.” And in many ways, that’s true. But you might have some unique concerns when it comes to rehab. For example, privacy, flexibility, and maintaining your lifestyle might be especially high priorities. In a luxury rehab center, you can start addiction and mental health recovery without sacrificing your other needs. 

Why Is Addiction So Common in Celebrities?

Addiction doesn’t discriminate. Whether or not you’re famous, you might develop an addiction for a variety of reasons. But certain aspects of fame contribute to higher rates of addiction among affluent people:1

  • Easier access to drugs and alcohol
  • Isolation from trustworthy support systems
  • Trauma from abuse and neglect, especially during childhood fame
  • Pressure from demanding professions

Like anyone else, some celebrities may also have a genetic predisposition to addiction.2 This risk is further increased when combined with a stressful lifestyle. 

Unique Challenges of Recovery for Celebrities

If fame plays a role in developing addiction, it also affects how you access treatment. Many celebrities have ongoing contractual obligations like games, tours, or interviews. So if you take time off work for treatment, you might face career and financial penalties. And those commitments don’t end after rehab. Many of them even come with an expectation to drink or use drugs with your colleagues and fans.

High achievers also face significant financial pressures. You might be supporting a large staff, artistic collaborators, and loved ones. So if you stop working, they could feel immediate effects. And fame doesn’t always bring financial success. High-profile activists, politicians, and artists can’t always afford rehab centers with the strict privacy they need. 

For this demographic, public opinion has a major impact on the recovery process. And unwanted media attention can interfere with healing. Because of this, confidentiality is a major concern for high-profile clients—as it should be. You have the right to recover on your own terms. That’s why most rehabs have privacy policies that keep celebrities safe from prying eyes. 

What Do Celebrity Rehabs Offer?

Celebrity rehabs understand the unique ways that fame affects addiction and recovery. There are a few key ways rehabs approach treatment for high-profile patients. 

Confidentiality

For most celebrities, privacy is essential for recovery. That way, you can focus on yourself and the changes you want to make, without distractions. With this in mind, celebrity rehabs have strict privacy policies. 

For the utmost confidentiality, some rehabs treat only one client at a time, and some centers cater specifically to celebrities. They take a personalized approach to recovery, tailoring treatment to meet your unique needs. 

Location can also play a role in keeping your recovery private. Swiss rehabs, for example, take anonymity to the next level. Jan Gerber, CEO of Paracelsus Recovery in Zurich, explains: 

“In terms of confidentiality, that’s basically the second name of Switzerland. It’s the banking secrecy, the whole discretion. The Swiss mindset is, in a way, non-sensational. We get clients who are celebrity, A-list Hollywood actors, who go to the local Starbucks. Of course they’re recognized, but it’s not in the news, the local tabloids don’t write about it, and they’re not harassed for autographs either.”

Flexibility

With success comes responsibility. If a team of employees depend on you, you might not be able to take time off work for recovery. Or you might need to attend social functions, or stay in touch with your family. At many elite rehabs, you can keep these commitments during your stay. 

Some centers have more relaxed device use policies, so you can stay connected throughout treatment. Others even allow you to work remotely. As long as these activities don’t interfere with your progress, you can continue taking care of business while you heal.   

Gerber describes how the clinicians at Paracelsus Recovery accommodate each patient’s individual needs:

“We’ve had people with regular scheduled TV appearances, such as entertainers who have had to be in front of the camera once a week in a different country. We could accommodate that. We have people who run companies, or family business empires. They have to have work calls every day. We have to accommodate that.”

tikvah lake recovery pool
Tikvah Lake Recovery provides clients with a sober companion to join them at special events.

Joyful Recreation

If you’re successful in your chosen field, you may be accustomed to a certain lifestyle. Rehab doesn’t have to interrupt that. In fact, learning to enjoy yourself without drug use is an important part of recovery.3 

At White River Manor in South Africa, for instance, patients can go bungee jumping, whitewater rafting, or even on safari. Director Co-Owner Giles Fourie describes the therapeutic value of these activities:  

“There’s great therapy in that. It’s also just about having fun. There’s great value in our clients experiencing what it is to have fun outside of addiction, outside of the substances that they believed they needed in order to experience joy in their lives.” 

And these experiences don’t just bring joy to your time in treatment. They can also set you up for long-term success. 

Comprehensive Aftercare

When you leave inpatient treatment, you’ll probably return to the same world you left behind. Even if you’re sober, you might need to keep attending high-profile events where drugs and alcohol play a role. And you’ll still face the same pressures you did before entering treatment. 

That’s why many celebrity rehabs offer comprehensive aftercare. You can return to the center for a follow-up stay, or meet with your therapist remotely. Some rehabs, like Tikvah Lake Recovery, even offer sober companions to join you at special events. Their presence can help you work through triggers and avoid relapse. 

What Rehabs Do Celebrities Go To?

Recovery is unique for everyone—even high-profile clients. While many celebrity rehabs are lavish retreats, that’s not universally true. 

As extravagant as this sounds, not all celebrity rehabs are expensive. And most of them accept insurance since the adoption of the Affordable Care Act. Treatment in some parts of the world, like Thailand, is particularly accessible. Whatever your budget is, you can likely find a luxury rehab that fits your lifestyle.

the hills rehab chiang mai property
The Hills Rehab Chiang Mai and other rehabs in Thailand offer luxury amenities at an affordable price point.

Bespoke Luxury Rehabs

When you’re used to a high standard of living, leaving it behind can interfere with healing. But if luxury amenities are a priority for you, many rehabs can meet your needs. You might have a private chef, personal trainer, and house staff assigned to you during your stay. And you can stay in a 5-star room, private suite, or even an entire villa. Many luxury rehabs also offer a 24/7 concierge service. You’ll have somebody there to act as a liaison between you, the staff, and your loved ones throughout treatment. And they can also be an important source of emotional support outside of your treatment team. 

In rehabs like Orenda at Futures, this approach is central to recovery. Their team believes “freeing patients to concentrate fully on therapy produces better outcomes.” To that end, their team is dedicated to meeting each client’s unique needs. They’re always available to answer your questions and make your stay as comfortable as possible. 

Holistic Rehabs

Holistic rehabs treat addiction using a variety of evidence-based and alternative therapies:

These types of rehabs treat the whole person, addressing your physical, mental, and spiritual wellness. At Alta Mira Recovery in California, expert staff “address neurobiological, psychological, social, physical and spiritual aspects of addiction” with therapies ranging from cognitive behavioral therapy (CBT) to equine therapy.4

Celebrity Rehabs: Joyful and Private Places to Heal

When you find fame, it’s all too easy to lose yourself in the process. In treatment, you can get to know yourself again without the pressure of public opinion. And you won’t have to choose between career success and recovery. Celebrity rehabs show you how to keep the best parts of your lifestyle, and let go of the behaviors that aren’t serving you.

Search our collection of luxury rehabs to learn more about their locations, approaches, and special considerations.