Tag: Holistic

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Affirmations and Self-Love: Building Mental Strength and Sobriety One Positive Thought at a Time: Andrea Mora

Hello again! It’s your friendly neighborhood mental health and substance abuse recovery advocate! I hope you found my last article helpful, enjoyable, and perhaps even motivating. That was the intended purpose, so thank you if you found value in it. I write these articles to show there is hope, help, resources, and everyday things you can do to work towards and maintain your sobriety and your mental stability. One of the best things I do for myself is practicing affirmation and self-love. After all, who better is there to inspire us than…ourselves, right? There are many ways we can practice self-love, and while I’m going to share some of those with you, it is important to remember that these are not the only options. Get creative figure out what would work best for you by listening to your thoughts and needs. What may inspire me may not be the inspiration for you, and that is ok! 

As you may remember, in my last article, I mentioned I am 6.5 years sober from alcohol and right around 6 years stable with my mental illness of Bipolar Disorder Type I. I have had a few breakthrough episodes during these 6 years, mental illness-related, and some of my other mental illness diagnoses rear their ugly heads frequently, but I have never broken sobriety. Does that mean it is easy, HEL—HECK NO! (not sure if I can swear in here, but my mouth is like that of a sailor with scurvy, so I best check. You’d get more flavor that way 😊) But, I digress. 

Each illness I live with brings its own sets of challenges as I move throughout the day, weeks, months and years. But something that has helped me along the way is practicing self-love. I do this in many ways, but a big one for me is affirmations. Before I dive right into affirmations, I’m sure we all have our own definitions of what mental illness and addiction/substance abuse are to us, but some common factors go into these. 

Mental illness and substance abuse often share common underlying factors, which can make these conditions interrelated and challenging to treat separately. One significant factor is genetics, as both mental health disorders and addiction have hereditary components. If a person has a family history of depression, anxiety, schizophrenia, or addiction, they are at an increased risk of developing these issues themselves. Genetics can influence how people respond to stress, how their brains process rewards, and even how susceptible they are to addictive substances. This genetic vulnerability can create a predisposition that, when combined with other factors, may lead to both mental illness and substance abuse.

Another shared factor is environmental stress. Trauma, abuse, and adverse life events are major contributors to both mental illness and substance use disorders. People experiencing chronic stress from poverty, relationship issues, or personal loss might turn to substances as a way of coping with overwhelming emotions or negative thoughts. Additionally, social environments that normalize or encourage drug and alcohol use can make substance abuse a more likely coping mechanism for those with underlying mental health issues. Environmental factors like these don’t cause mental illness or addiction on their own but can trigger or intensify these conditions in people who may already be vulnerable.

Biology also plays a role, particularly in how the brain’s reward and stress pathways are affected by both mental illness and addiction. Both conditions impact neurotransmitters like dopamine and serotonin, which regulate mood and feelings of pleasure. For instance, people with depression may use substances to artificially elevate their mood, while those with anxiety may turn to drugs to alleviate symptoms temporarily. Unfortunately, this self-medication cycle often worsens both the addiction and the underlying mental health disorder, leading to a cycle that is difficult to break. The overlapping brain chemistry changes can make it challenging to address one issue without addressing the other, which is why integrated treatment for co-occurring disorders is often necessary for long-term recovery.

When we think of this, especially the long-term recovery portion of recovery, it can seem overwhelming and scary, with feelings of not knowing where to start. From my own experiences, the most important thing is to just start. One small thing, if looking at a big picture causes you distress, will help in some way. Will it “fix” you? Absolutely not, but will it help you in that moment? There are great odds it will. Like I mentioned before, let’s talk about affirmations.

Affirmations are positive statements or phrases that you repeat yourself to reinforce positive thinking and self-belief. These statements are usually framed in the present tense and focus on personal strengths, goals, or aspirations. For example, someone might say, “I am strong and resilient,” or “I deserve happiness and success.” Or one of my personal favorites “I deserve to treat myself to coffee and chocolate”. The purpose of affirmations is to shift one’s mindset, helping to replace negative self-talk and limiting beliefs with more empowering, constructive thoughts.

The practice of using affirmations is rooted in the idea that our thoughts and beliefs shape our emotions and actions. By consistently repeating positive affirmations, we can influence our subconscious mind, making it easier to adopt a more optimistic perspective. This can be particularly helpful for managing stress, building confidence, and improving overall mental well-being. When practiced regularly, affirmations can help reframe how you view yourself and your potential, which promotes a sense of self-worth and motivation.

While affirmations alone aren’t a cure-all, they are often used as a tool in combination with other self-help strategies like mindfulness, therapy, or goal-setting. Many people find that using affirmations as part of a daily routine — whether saying them aloud, writing them down, or visualizing them — can help reinforce a positive outlook. Over time, affirmations can help create lasting changes in mindset, aiding people in overcoming self-doubt, staying focused on their goals, and cultivating a more positive relationship yourself.

For myself, I love to write affirmations on Post-it notes and stick them around my computer monitor. I have different ones for different moods and positive needs and read the one I feel I need to read at that moment. By thinking it, or reading it out loud, I get the same benefit from it. That is, I know I’m a baddie with an attie and I can control my reaction to things, even when I can’t control the situation. (And just like that, I have an affirmation!) I can fill my cup up with love for myself, and it is almost giving myself permission to think, feel or act in a helpful way regardless of the challenge in front of me. 

You are your best weapon and your own worst enemy. Let’s try to use our powers for good, not evil, and bring out something in yourself that may change your mood, your day, month, or even your lifetime. The messages we send to ourselves have such power, and with great power comes great responsibility. The responsibility to ourselves, our hearts, our minds and our mental well-being. If you take one thing from this article, take this: Write yourself one, just ONE affirmation, and read it daily. You’ll find your mind shifts with the kindness you give yourself permission to feel. You can do it, and I believe in you! So…believe in yourself too, you baddie!

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What Is Mindfulness Meditation?: Billy Wynne

Key Points

  • Mindfulness is the practice of paying attention to the present moment without judgment.
  • Mindfulness is not about suppressing thoughts or other aspects of our life experience. 
  • Mindfulness need not be religious and it is not a substitute for therapy or other clinical support for those who need it. 
  • Meditation is time we dedicate to the exclusive purposes of cultivating mindfulness. 

Just a few decades ago, mindfulness meditation was considered an esoteric, “new age,” or downright weird activity. Now, you would need to be living in a cave to miss reference to it. It has become so mainstream that it is on the verge of becoming cliché. Meanwhile, misperceptions about the practice abound, with common beliefs ranging from it being an exceedingly difficult and demanding discipline to it being little more than lazy navel-gazing. 

In a prior article, I summarized the persuasive evidence that mindfulness meditation can improve mental health, cognition, and overall wellness. In this article, I will explain what mindfulness meditation is and what it is not, with the goals of dispelling the mystique surrounding it and bringing this timeless practice down to earth and into your daily life.

What is Mindfulness?

It may be clearest to start by defining the mindfulness part of mindfulness meditation. Put simply, mindfulness is the practice of paying attention to the present moment without judgment. In this brief definition, you can discover four vital elements: 

  1. Mindfulness is a practice. Once we take it up, we can cultivate mindfulness in meditation (more on that later) and also in the car, going up the stairs, and in conversation with loved ones. Every moment is an opportunity to practice and deepen our mindful awareness, and that practice never ends. After a lifetime of reacting to circumstances automatically, with deeply ingrained habits, we are now setting a new course. It is a simple practice, but it is not always easy, and, as with any other new endeavor, it will get easier with practice.
  1. Mindfulness is about paying attention. How often do we coast through our lives without focusing on what we are doing? If we pause to observe, we might see that most of the time, while we engage in one activity, we are thinking about another. Taking a shower, we’re thinking about what we’ll have for breakfast. Engaged in a conversation, we are planning how we’ll respond. Going on a walk, we’re recycling an argument we had six months ago. Mindfulness is about coming back to awareness of what is here now. This awareness exists beneath our thoughts and activities, emotions and intentions. It is inherently clear, present, and non-judgmental. With practice, we can reconnect with this precious place. 
  1. Mindfulness is applied to the present moment. Thich Nhat Hanh said, you “have an appointment with your life….[It is] the present moment. If you miss the present moment, you miss your appointment with life1.” Our life only unfolds in moments. It doesn’t happen any other time. So often, we miss it while we’re preoccupied with revisiting our past or planning our future. Mindfulness is an invitation to reestablish an intimate relationship with what is happening right now, both inside of us and around us. In this way, it is about living fully and wholeheartedly. 
  1. Mindfulness is the art of nonjudgment2. We have a deep-seated instinct to rapidly assess each thing we encounter as beneficial or threatening. For the sake of our survival, it evolved over millennia as we learned to avoid predators and find sources of food, shelter, and other sustenance. Unfortunately, though we now live in relative security and comfort, our spigot of judgment never turned off. We apply it to sights, sounds, emblems of social status, our own ideas, and each other. Once you decide to notice your judging mind3, you might find that it is quite harsh, it never stops, and it reserves its fiercest criticism for its host: you. To be mindful is to practice noticing what’s happening before we add that second layer of judgment, allowing the dust we’ve stirred up to settle so we can see things more clearly.

What Mindfulness is Not

So many ideas about mindfulness have flooded into our culture that it is important to take a moment to “myth bust.” Here are a few corrections to common misperceptions about mindfulness:

  1. Mindfulness is not about stopping thoughts. As you can see in the description above, it is about turning toward the authentic experience of our life, here and now. It is not about suppressing; it is about acknowledging. This may be most important when it comes to our thoughts. We do not have to change them. We start by simply watching them as they rise and fall. Because we are no longer infusing them with more power, they will start to soften of their own accord. We will come back to mindfulness of thoughts in future posts.
  1. Mindfulness is not a substitute for therapy. While many individuals trained in psychology and other forms of therapy are also qualified to support your mindfulness practice, and the two techniques are often complementary, those who need clinical care for mental health challenges should not hesitate to seek it. This is particularly true for those who have experienced significant trauma. There are some instances where mindfulness when practiced without the support of a professional who is trained to deliver care for such conditions, can pose the potential for harm4. 
  1. Mindfulness is not a religion. The origins of mindfulness5 practice are most often traced to Vedic and Yogic traditions that were practiced in India over 2000 years ago, which we now generally refer to as Hinduism. Analogous mindfulness traditions also arose in aspects of ancient Judaism, Christianity, Islam, and Buddhism, as well as indigenous religions around the world. Despite these roots, the techniques of mindfulness need not have ties to religious beliefs. Recently, they have been intentionally secularized, perhaps most decisively by the work of Jon Kabat-Zinn in establishing and rigorously testing Mindfulness-Based Stress Reduction (MBSR). Whether or not you integrate mindfulness practice with your own religious or spiritual beliefs is entirely up to you. 

What is Meditation?

While we can engage with mindfulness anywhere, meditation is time we dedicate specifically to the purpose of deepening this practice. It’s the difference between the way we exercise our muscles all day versus the time we might spend in the gym lifting weights. 

Even within meditation, there are various forms – walking, lying down, etc. – but the most common, and the one we will focus on in this series, is seated meditation. We will delve into the details of these techniques in much greater detail, but the hallmark of seated meditation practice is finding stability of the body so that we can begin stabilizing the mind. There are forms of meditation that are characterized as “just sitting,” but usually it is recommended to engage our minds by focusing on a simple aspect of our experience, starting with the breath. 

While meditation often occurs in groups, and this can be quite helpful, it usually involves turning inward to investigate our own, unique experience and the nature of our own mind. With meditation, we can begin to see, perhaps for the first time, how our mind influences our perception of our circumstances and the ways we respond to it. In this way, as the clutter of our thoughts and judgments can begin to dissipate, we may discover a new way of being in the world and the boundless possibilities that offers. If mindfulness meditation has any “message” for us, it is simply to appreciate our opportunity to be here, now.

Next Steps

Having addressed the “What” of mindfulness meditation in this article and the “Why” in the previous one, my next installment in this series will focus on the “How.” I hope that, with what’s been presented so far, your interest is piqued and you are ready to jump in to this healing, invigorating, and joyful practice.

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Beyond the 12 Steps: Alternative Paths to Recovery for Young Adults: Megan Cornish

Disclaimer: The views and opinions expressed in these contributions are those of the individual authors and do not necessarily reflect the views of Recovery.com.

In 1935, Bill Wilson and Bob Smith were both fighting to keep their alcoholism in check while juggling demanding jobs. When they met and began to talk about their battles, they recognized a truth that would become the foundation of the recovery community in the United States: staying sober is a whole lot easier when you’re not doing it alone. By 1950, Alcoholics Anonymous (the group Bill and Bob started, also known as AA) had already helped more than 100,000 people find their way to recovery.

AA struck a chord in early 20th-century America. Its manual, called “The Big Book” by members, laid out 12 steps to guide people through recovery. The approach fit right in with the era’s thinking around addiction, spirituality, and self-care.

AA was built on a framework that included:

  • A primarily spiritual worldview
  • A focus on alcohol as the substance of choice
  • The belief that the ability to get and stay sober could only be found through a higher power
  • Strategies that were tested out and established by predominantly (white) men
  • An abstinence-only approach, with absolutely no substance use allowed

There’s a reason AA’s so popular. Research shows that, for many people, it works. In fact, AA’s 12 step program was found to be 60% more effective than other interventions for helping people get into recovery from alcoholism.

90 years have passed since Bill and Bob founded AA, and while it’s still easier to stay sober with help, a lot has changed. The old model tends to resonate with the older generations, who identify with the framework that AA was built on. But there are a lot of people—especially young people—looking for recovery resources who might not connect with AA’s traditional (and, at times, inflexible) views on recovery. And though it’s hard to find a non-12-step based recovery program, they do exist—it’s just a matter of figuring out where to look for what will work for you.

Recovery Support, But for Young Adults

YPR- Young People in Recovery

If you walk into a typical 12 step meeting, you’ll probably find people of all ages, but you might also notice that the average veers towards the older generation. Possibly that’s because it takes time to realize you need support to stay sober, and the young people who make their way to 12 step meetings are ahead of their peers. No matter what the reason, there can be a certain energy in AA meetings: stories full of hard-earned wisdom, decades-long battles, and the kind of insight that only time can give.

This wisdom is something young people in recovery need—but sometimes, they need support from people their own age, too. 

Young People in Recovery (YPR) is a non-profit that’s trying to offer exactly that. YPR gets that young adults (under the age of 30) in recovery are facing unique pressures: navigating college life, launching careers, building relationships—all while managing sobriety in a world where social media, parties, and stress are ever-present. 

YPR offers local chapters, life-skills workshops, advocacy projects, and social events, and welcomes all recovery pathways, including people in 12-step programs. They try to create a space where young people can connect with people their age who understand the here-and-now challenges they’re struggling with.

Recovery Support, But Not for Alcohol

SMART Recovery

Not everyone battling addiction is fighting alcohol. Maybe it’s opioids, stimulants, or even behaviors like gambling or overeating. And while many people struggling with other addictions find AA to be helpful, others don’t—and that’s okay.

SMART Recovery stands for Self-Management and Recovery Training, and it focuses on giving struggling people practical tools and strategies to overcome addiction. SMART emphasizes personal responsibility and secular principles, and it draws on ideas from cognitive-behavioral therapy and motivational interviewing to address any type of addiction.

Instead of 12-Steps, SMART Recovery uses a 4-Point Program:

  1. Building and Maintaining Motivation: Helping you identify and keep sight of your personal reasons for change.
  2. Coping with Urges: Teaching strategies to manage cravings and avoid relapse.
  3. Managing Thoughts, Feelings, and Behaviors: Using cognitive techniques to tackle unhelpful thinking patterns.
  4. Living a Balanced Life: Encouraging you to set goals and create a fulfilling, healthy lifestyle.

Now, while SMART Recovery is gaining popularity and has helped many people, it’s worth noting that there’s not as much research on its effectiveness compared to programs like AA. Early studies are promising, but more comprehensive research is needed to fully understand how well it works across different populations.

But if you’re looking for a recovery program that isn’t specific to alcohol, SMART Recovery might be worth checking out.

Recovery Support, But Not Religious

In 1935, faith and religion played a huge role in the day-to-day lives of most people. It’s estimated that as many as two out of every three people identified as religious by the 1950s. Today, that number is much lower—less than half—with one in three people identifying as “spiritual, but not religious.”

The move towards non-religious-affiliations is most noticeable with younger generations. According to research conducted by the Pew Research Center, only around four in ten millennials reported religion as being “very important” to them, compared to just 60% of Baby Boomers. Many young adults describe themselves as “spiritual but not religious,” or they don’t identify with any spirituality at all.

Alcoholics Anonymous, which is religious by nature, won’t work for someone who doesn’t believe in a “higher power.” And although AA has widened its definition of a “higher power” to include anything that gives you strength—even if it’s not a traditional deity—that concept still doesn’t resonate with everyone.

If you’re among those who feel like you might need recovery support without the religious or spiritual framework, there are a few options for you.

Secular Organizations for Sobriety (SOS)

The Secular Organizations for Sobriety (SOS), also known as “Save Our Selves”, promotes a non-religious path to sobriety. It was founded in 1985 by James Christopher, who felt that the spiritual focus of traditional programs like AA didn’t fit with his beliefs.

Here’s what’s different about SOS:

  • Secular: SOS doesn’t invoke any higher power. Instead, there’s a focus on self-reliance and confidence in your ability to change.
  • Self-Empowerment: SOS believes you’re in charge of your own recovery journey, so they try to support you in taking control of your life and making conscious decisions to stay sober.
  • Community Support: SOS meetings still provide peer support—they give space to share experiences and strategies without religious or spiritual discussions. 

One thing to keep in mind is that SOS isn’t as widespread as some other programs, so finding a local meeting might require a bit of searching. But they do offer online resources and support groups, which can let you access SOS even if there’s no chapter near you.

LifeRing Secular Recovery

LifeRing is another option if you’re looking for a secular approach to recovery. Like SOS, LifeRing was established as an alternative to religion-focused recovery programs. It also grew out of a demand for more flexible approaches that didn’t prescribe strict guidelines for recovery.

As a recovery program, LifeRing:

  • Empowers Your “Sober Self”: LifeRing operates on the idea that within each person struggling with addiction, there’s a “sober self” and an “addict self.” The goal is to strengthen your sober self through positive support and self-empowerment so that it can overcome the addict self.
  • Offers Flexibility: There are no prescribed steps to follow. Instead, LifeRing encourages you to develop your own recovery plan. Their motto is “Empower Your Own Recovery.”
  • Focuses on the Present: Meetings center around what’s going on in your life right now. Participants talk about their current challenges and successes, supporting each other but not dwelling on labels or past mistakes.
  • Keeps It Secular: LifeRing maintains a strictly secular approach. There’s no discussion of a higher power or spiritual aspects, keeping it a comfortable space for those who prefer to keep religion out of their recovery journey.

While LifeRing isn’t as widely known as some other programs, it’s gaining popularity, especially among young adults who are looking for recovery support that’s personalized to them and non-religious. As with other alternative recovery programs, there’s less research on its effectiveness compared to AA, but that doesn’t mean that you won’t find it to be valuable on your path to sobriety.

Recovery Support, But Not Centered on Men’s Experiences

AA was created by men. That’s not to say it hasn’t helped women—it has, by the thousands—but women didn’t even attend AA until after the Big Book was written. 

The experiences, challenges, and societal expectations faced by women can be really different.

Women for Sobriety (WFS)

Dr. Jean Kirkpatrick wanted to get sober, but found that AA didn’t help her—- at least, not in the ways she needed as a woman battling alcoholism. After discovering and defining the strategies and principles that actually did help her achieve sobriety, she established Women for Sobriety in 1975. 

WFS is all about:

  • Positive Affirmations Instead of Steps: WFS is built around 13 Acceptance Statements that support emotional and spiritual growth. The statements are about building self-esteem, reducing guilt, and getting healthy.
  • Holistic Healing: WFS views addiction as about more than just the substance—it also involves a persons’ emotions, relationships, and self-worth. As a result, the program stresses that women in recovery need to nurture all aspects of their lives.
  • Empowerment Rather Than Powerlessness: Instead of admitting powerlessness over addiction (like AA calls for), WFS encourages you to recognize your strength and capability to change your life.
  • Peer Support: Meetings provide a space where women can share openly with each other without fear of judgment.

WFS offers both in-person and online meetings, which is awesome if you’re balancing a busy schedule or prefer connecting from the comfort of your home. Plus, it’s secular, so there’s no religious component unless you want there to be.

She Recovers

She Recovers was founded by Dawn Nickel and Taryn Strong, a mother/daughter duo. Like WFS, She Recovers is specifically built for women, but they use tools like yoga, meditation, and mindfulness to bolster their recovery program. Plus, it tackles issues like mental health, trauma, and stress. 

The She Recovers approach centers on:

  • Integrative Approaches: She Recovers embraces all pathways to recovery. Whether a woman is into 12-step programs, yoga, therapy, or something entirely different, they’re welcome.
  • Connection is Key: The program is big on the power of connection and community. They offer retreats, workshops, coaching programs, and a strong online presence so that there’s always a way to connect with other women on similar journeys.
  • Self-Care and Wellness: She Recovers encourages practices like yoga, meditation, and mindfulness as tools for healing. 
  • For All Women: The community welcomes all self-identified women and non-binary individuals more comfortable in a women-centered space. 

She Recovers also offers a directory of Certified Recovery Professionals whose training and work align with She Recovers principles. Women pursuing recovery can find coaches, yoga instructors, dance facilitators, and other healthcare professionals that can support their pursuit of sobriety.

Recovery Support, But Not Abstinence-Focused

You don’t have to be an addict to want to change your relationship with substances. Alcoholics Anonymous has a hardline approach to recovery- if you’re an addict, you need to stop using all substances, period. But not all people feel like they need that- and not all recovery programs require complete abstinence, either.

Moderation Management (MM)

Audrey Kishline founded MM in 1994. She wanted to help people who wanted to reduce drinking to healthier levels rather than quit entirely. According to MM, problem drinking exists on a spectrum, and not everyone needs (or wants to commit to) lifelong abstinence.

The key features of MM include:

  • Personal Responsibility: MM encourages you to take control of your drinking habits by setting and sticking to your own moderation goals.
  • Tools: The program provides strategies for cutting back, like tracking your drinks, setting limits, and planning alcohol-free days.
  • Supportive Community: MM offers meetings—both in-person and online—where members share experiences, challenges, and successes in a non-judgmental environment.
  • Step-by-Step Approach: MM recommends a 30-day period of no drinking to help you reset and evaluate your habits before moving into moderation.

MM isn’t right for everyone. If you have a severe alcohol dependence or a history of failed attempts at moderation, you might benefit more from abstinence-focused programs or professional treatment. 

Finding What Works for You

At first glance, the recovery world seems very 12-Step centric. Young people especially might not vibe with the traditional framework of AA, since the spiritual emphasis, the abstinence-only approach, and the fact that it was developed nearly a century ago by and for men can make it seem out of touch.

But the good news is that there are many ways to get to recovery.

If you’ve tried AA and know that it’s not what you need to get (and stay) sober, remember you’re not alone—after all, what works for a friend might not be what works for you. There are other communities available to help you. Don’t be afraid to explore your options, remember that recovery isn’t a straight line, and keep pushing to find the path that leads from where you are to a happier, healthier life.

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How Occupational Therapy Advances Mental Health and Substance Use Recovery: Dr. Sarah Anderson

Important Note: In this article, I will use the term “Occupational Therapy Practitioner” (OTP) to refer inclusively to both Occupational Therapists (OTs) and Occupational Therapy Assistants (OTAs). This distinction is important because “Occupational Therapist” refers specifically to professionals with advanced education, training, and responsibilities. OTs hold a master’s or doctoral degree, while OTAs are required to have an associate degree and work under the supervision of an OT. If the term “OT” is used in the article, it will be to highlight a role or responsibility specific to Occupational Therapists that differs from that of OTAs.

Disclaimer: The views and opinions expressed in these contributions are those of the individual authors and do not necessarily reflect the views of Recovery.com.

Occupational Therapy in Mental Health and Substance Use Recovery: An Introduction 

Mental illness and substance use disorders impact more than just a person’s thoughts and beliefs about themselves, others, the world, and their relationships—they also greatly affect an individual’s ability to participate in daily life. Many mental health conditions can make it challenging for a person to get out of bed, brush their teeth, shower, make breakfast, care for themselves and others, and engage at work or school. While most mental health and substance use recovery centers have therapists and other psychiatric practitioners who can support processing trauma, emotional regulation, medication management, and inner child healing, very few have specialized professionals who can support skill building to enhance engagement in everyday life. This is where Occupational Therapy (OT) comes in. 

Occupational therapy practitioners (OTPs) are experts in helping people build skills needed to manage day-to-day life. These skills include decision making, time management, goal setting, communication, cooking, organization, establishing daily routines, as well as many others. 

OTPs focus on practical, personalized solutions that empower clients to engage in meaningful daily tasks, referred to as “occupations.” Within the field of OT, these occupations are categorized into ten distinct areas:

  1. Activities of Daily Living (ADLs) 
  2. Instrumental Activities of Daily Living (IADLs)
  3. Work
  4. Education
  5. Play
  6. Leisure
  7. Sleep
  8. Rest
  9. Health management
  10. Social participation1

OT is a broad and versatile field. You can find OTPs working in settings such as pediatric clinics, schools, hospitals, hand therapy, dementia care, and neuro-rehabilitation centers. Although only a small percentage of OTPs specialize in mental health today, the roots of the profession are deeply grounded in psychiatric care, making OT an essential part of recovery for many individuals2.

A Brief History of Occupational Therapy in Mental Health 

While some aspects of the profession can be traced back to the 1800s, OT as we know it today didn’t emerge until the early 20th century3. The profession was founded on the belief that meaningful engagement in daily activities could promote recovery and well-being for individuals with mental illness. The idea that participation in purposeful activities could help improve mental health was groundbreaking and laid the foundation for the profession2 which remains, to this day, the heart of what we do as OTPs.

In the early years of the profession, OTPs worked primarily with individuals who were institutionalized3, using activities to help patients develop a sense of purpose and reduce boredom. However, as medical and behavioral health care evolved, the role of OT expanded beyond psychiatric practice. Due to this expansion and other challenges, OT’s presence in mental health settings has decreased over the years2. Only about 2% of OTPs work in mental health4, which makes it challenging for people to access OT.

Occupational Therapy’s Role in Mental Health 

OT in mental health focuses on helping individuals participate in activities that give their lives meaning and structure. For individuals experiencing mental illness and/or substance use disorders, it can be challenging to maintain daily routines or manage the demands of work, school, and relationships. OTPs help clients identify activities that are important to them and develop strategies to overcome barriers that prevent participation5. 

Before working with a client an occupational therapist will evaluate a client’s current abilities to perform a variety of daily activities and work with them to set realistic and achievable goals. These goals often focus on improving self-care, building coping strategies, addressing sensory processing challenges, developing executive function, enhancing social skills, and establishing routines. For example, a client struggling with depression may find it difficult to get out of bed in the morning or prepare meals. An OTP can help by working with the client2 to develop a morning routine, break tasks into smaller steps, and use strategies to overcome fatigue or lack of motivation.

OTPs also focus on helping clients develop coping mechanisms to manage symptoms related to mental illness. For individuals with anxiety, this may involve teaching relaxation techniques or helping them use sensory-based strategies to reduce stress and dysregulation. For people with ADHD, it may include creating structure and organizational strategies to help them stay on track with tasks. 

It’s important to know that OT doesn’t stop at skill building; one of the core focuses of the profession is ensuring integration of learned skills into daily life. It’s not just about teaching and having clients practice skills in therapy; it’s about helping them take the skills and apply them in real time. The ultimate goal of OT is to help clients build and implement the skills they need to lead fulfilling, balanced lives.

Working with Clients in Substance Use Settings

Substance use disorders often co-occur with other mental health conditions such as trauma, anxiety, depression, and ADHD. OT can play a vital role in helping individuals with substance use disorders rebuild their lives5 by focusing on establishing healthy routines, improving self-care, and finding new ways to experience joy and fulfillment without the use of substances.

One of the key ways in which OTPs help individuals in substance use treatment is through exploration and development of leisure skills5. Clients with substance use disorder often lose the ability to engage in healthy, fulfilling leisure activities. Additionally, boredom is frequently reported as a significant trigger for relapse6 as it can lead to feelings of restlessness, isolation, and frustration. These are feelings that many people seek to reduce through the use of substances. 

Additionally, OTPs help clients in substance use recovery develop practical skills5 for daily life in recovery. This includes managing finances, preparing meals, finding and maintaining employment, and self-care. For many people in recovery, these are areas that are often neglected during substance use, and relearning how to manage them can be overwhelming. OTPs work with clients to break these tasks into manageable steps, build confidence, and develop the skills needed to maintain independence.  

In substance use recovery, OT empowers clients to explore new hobbies, interests, and activities that bring joy and meaning to their lives. By nurturing independent living skills and establishing structured routines, OT not only promotes a journey of healing but also lays a foundation for long-term recovery.

A Brief Overview of Mental Health Occupational Therapy Interventions 

OT interventions vary depending on the specific mental health condition a person is experiencing. For individuals with anxiety disorders or those who have experienced trauma, interventions might include developing coping strategies to manage symptoms7, such as deep breathing, progressive muscle relaxation, or sensory modulation techniques. If a client were experiencing depression and struggled to engage in self-care tasks, an OT would likely focus on establishing a daily routine2, setting small, achievable goals, and finding ways to increase motivation and energy. Clients with ADHD require an approach that focuses on creating organizational systems, such as using a planner, breaking tasks down into manageable steps, and using visual supports, like a timer, to stay on track. 

Additionally, OTPs are specially trained to assess and address sensory processing challenges, which are common among people with mental health conditions like anxiety, ADHD, OCD, bipolar disorder, SUD, and trauma. This is one of the most unique aspects of the profession. Sensory processing refers to how the nervous system receives and organizes sensory information8 from the environment so that individuals can respond appropriately. 

Dunn’s Sensory Processing Model helps occupational therapists understand a person’s unique sensory preferences by categorizing these preferences into four patterns: Sensory Sensitivity, Sensation Avoiding, Sensation Seeking, and Low Registration. Someone with sensory sensitivity patterns will likely become more easily overwhelmed with stimuli9 such as bright lights or loud sounds, which can lead to feelings of anxiety or agitation. In contrast, someone who has sensation seeking patterns will crave more intense input, such as jumping, pushing, or spinning, to feel calm and focused. 

By identifying a client’s sensory profile, occupational therapists can tailor interventions to support their nervous system needs so that they are more regulated and able to engage in their daily life (Pfeiffer et al., 2018). 

Summary

OT plays an essential role in the recovery journey for those with mental health disorders and substance use issues. While the profession may not be as well-known in mental health settings as other types of therapy, its unique focus on helping people engage in daily life makes it an essential part of the recovery process. Whether working on establishing a morning routine, building coping strategies, or developing new leisure skills, OTPs help clients regain a sense of purpose, independence, and fulfillment in their daily lives.

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Opening the Door to Real Healing: A Holistic Approach to Addiction Recovery by Janelle Salo

Most of us have encountered someone who is struggling with addiction at some point in our lives. The battle with addiction can run in families and be handed down through the generations. The path to recovery can be difficult, and conventional therapies frequently ignore the emotional and spiritual difficulties that accompany recovery in favor of concentrating on the physical aspects of healing. 

Choosing a holistic strategy can provide a more encouraging route to recovery. Because the mind, body, and spirit are interconnected, people can improve their general well-being, achieve balance, and undergo more profound healing.

Disclaimer: The views and opinions expressed in these contributions are those of the individual authors and do not necessarily reflect the views of Recovery.com.

Understanding Holistic Addiction Recovery

What is Holistic Recovery?

The goal of holistic recovery is to treat the patient as a whole—mind, body, and spirit—rather than just their addiction. This entails having a balanced diet, engaging in mindfulness exercises, maintaining an active lifestyle, and receiving the necessary emotional support. By addressing the underlying causes of an individual’s addiction, this approach facilitates healing and growth.

Traditional Treatments and Holistic Methods

Treating physical withdrawal symptoms and altering behavior through medication and therapy are common approaches used in traditional addiction treatment methods. 

Holistic approaches, on the other hand, combine techniques that support mental, spiritual, and physical well-being to heal the whole person. This way of thinking helps people find long-term recovery by addressing the underlying causes of their addictions.

These methods can help you think more clearly, manage your emotions better, and improve your physical health. By identifying the root causes of addiction, you can heal more deeply and avoid slipping back into comfortable bad habits. Mindfulness, healthy eating, and staying active will build healthier habits and help blaze your path to recovery!

Healing the Mind in Recovery

Importance of Addressing Mental Health

Mental health and addiction often intersect. Untreated issues like anxiety or depression can intensify addiction, while addiction complicates managing mental health. Addressing both boosts the chances of long-term recovery and helps individuals maintain emotional balance.

Techniques such as Meditation, Mindfulness, and Cognitive-Behavioral Therapy (CBT)

Meditation and mindfulness can be practiced during a yoga or meditation routine. Both practices can help with focus and self-awareness. Focusing on one day at a time instead of dwelling on past mistakes and future uncertainties can help reduce cravings and negative thoughts. Meditation can also reduce stress, lower blood pressure, and aid with sleeping, which also helps boost self-awareness during waking hours.   

Cognitive-behavioral therapy (CBT)1 is a practice that helps the individual identify negative thoughts, beliefs, and patterns that can lead a person back down the road to destructive, addictive behavior. Participating in CBT can offer a practical way to support good mental health and keep the individual on track in their recovery. 

Healing Emotional Trauma

Therapy:  Speaking with a certified addiction therapist offers a secure environment in which you can process and manage severe emotional suffering. It helps to pinpoint where the behavior started and how to prevent falling back into harmful patterns.

Journaling: Writing down your thoughts provides an excellent outlet for expressing feelings on paper. It helps you monitor your progress as you pursue sobriety and offers a chance to reflect on how much you’ve achieved in your recovery journey. By jotting down thoughts and emotions, you create a personal connection to your experiences.

Support groups:  Finding group support can connect you with peers on similar paths to recovery. Organizations like Alcoholics Anonymous (AA) and Narcotics Anonymous (NA) help you meet others facing similar challenges, reminding you that you’re not alone in your journey. By identifying shared experiences, these groups also provide strength and support to build friendships that enable you to heal in a supportive community.

Nurturing the Body for Holistic Healing

Role of Nutrition in Restoring the Body

To kickstart healthy habits, embrace a nutritious diet. Adding vegetables, fruits, and grains to your meals will give you essential vitamins, minerals, and fiber that support heart health and boost your energy. This approach serves as a foundation for individuals recovering from addiction, helping them adopt a healthier lifestyle. Consuming various wholesome foods strengthens your body and keeps your energy levels high. Eating well can lift your mood and enhance motivation, benefiting your brain and contributing to a healthier life in the long run.

The Importance of Exercise

Yoga: You can often find yoga classes by joining support groups or churches or searching online. Many of these options offer free classes for beginners to help you get started. Practicing yoga keeps you flexible and mindful while enhancing physical and emotional balance. It emphasizes thoughtful awareness and mindfulness while boosting circulation to vital organs like your heart and brain. If you can’t find a local class, you can always explore beginner, intermediate, and advanced yoga classes on YouTube.

Walking:  A great way to breathe fresh air and enjoy the world. Walking allows you to disconnect from the world by immersing yourself in nature’s sounds, smells, and sights. Whether you’re in a park or on a beach, walking encourages awareness and mindfulness, making it an easy way to unwind in nature and improve your mood.

Lifting weights:  Joining a gym or weightlifting group can help build strength and boost confidence. Whether at a gym or working out at home, weightlifting offers an excellent opportunity to connect with others facing similar struggles. You can find gym partners while attending live support groups or engaging with online communities.

Taking care of your body during recovery and exercising regularly will improve your physical health and strengthen your mind and emotions, supporting your overall recovery journey.

Detoxifying the Body Naturally

Natural Remedies:  In addition to your provider’s recommendations for recovering from harmful substances, consider discussing natural remedies with your physician. Milk thistle2 and dandelion root3 can support your liver and aid in detoxification. Supplements and teas can be found at your local organic store or online. Combining these two can also help to rebuild your immune system from damaging substances.

Probiotics:  You can find probiotics naturally in yogurt or kefir, kimchi, or sauerkraut, but if those options don’t appeal to you, over-the-counter supplement capsules or gummies are also available. They help restore your gut health, making you happier and more energetic!

Water: Drink enough water throughout the day to rehydrate and aid in detoxing. Adults should aim for 3-4 liters daily, which aids in detoxification and enhances gut and urinary tract health.

Sauna: If you decide to join a gym, choose one that has a sauna. Visiting a sauna at your local gym or spa can enhance your detoxification process and overall well-being. 

Restoring the Spirit

How Addiction Disconnects People from Themselves

When people focus on their addiction, they might lose sight of what really matters to them, like their values, passions, and relationships, which can leave them feeling empty and disconnected. Recovery isn’t just about overcoming addiction; it’s also about rediscovering themselves and reconnecting with what’s truly important to them.

Reconnecting with a Higher Purpose

Meditating:  Finding a quiet place to meditate helps you achieve deep calm and gain insight, allowing you to reflect on your beliefs and what matters most. Choose a quiet spot at home, close the shades, open the window, light a candle, and play relaxing spa or yoga music in the background. Aim to meditate for at least 20 minutes daily, independently or integrated into your yoga practice. Making meditation a regular habit can support your recovery journey.

Being in nature:  Being outside, taking in the fresh air, sights, and sounds around you, grounds you and fills you with gratitude and wonder for the world around you. As you recover, you’ll notice things that previously went unnoticed. The sights, smells, and sounds of nature highlight the beauty of the world we are lucky to inhabit! Spending time in nature is also a great place to journal about what you are genuinely grateful for.

Self-reflection:  Spending time alone can help you identify what genuinely matters and steer you toward a more meaningful, addiction-free existence. Use reflection not as a way to criticize yourself for past mistakes but as an opportunity to learn and develop strategies to avoid repeating them in the present and future.

Incorporating Different Practices 

Spiritual counseling:  Finding a spiritual counselor can help you explore your beliefs and tackle life challenges. If you’re struggling with addictive thoughts, reach out to a pastor, rabbi, or another spiritual leader for guidance. Additionally, you can listen to audiobooks or read works by authors like Eckhart Tolle, who excels in providing spiritual guidance and emphasizes the importance of being present. Spiritual audiobooks are a great way to decompress after a stressful day while commuting to and from work.

Spiritual retreats: Another great way to meet like-minded people is through a spiritual retreat. These retreats can provide an opportunity to reflect, connect with others, and regain your purpose after struggling with addiction. They enable you to meet like-minded individuals, build friendships, and create safe spaces throughout your recovery journey.

Final Thought

To heal your entire self—mind, body, and spirit—try incorporating a holistic approach to recovery along with traditional methods. Explore various treatments to find what suits you best. Always be kind and patient with yourself. Focus on living one day at a time and embrace the recovery journey.

Author Bio:

contributorjanelle

Janelle Salo is a registered nurse with over 20 years of experience, specializing in the management of chronic diseases while integrating holistic medicine with conventional treatments. She has cared for patients with various conditions, including diabetes, heart failure, and COPD. 

As a yogi, Janelle believes that adopting a healthier lifestyle can significantly aid those struggling with addiction and recovery. She emphasizes, “By eating well and incorporating exercise and mindfulness, patients can shift their focus away from their addictions and, in the process, feel better about themselves during recovery.” 

Janelle is the owner and editor of www.healthyearthliving.com and Salo Content Writing, LLC.

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Why Meditate? with Billy Wynne

I first started meditating almost two decades ago. After graduating from law school, I was early in my career as a health and well-being entrepreneur, living in Washington, D.C., and quite stressed. My cardiologist handed me The Relaxation Response and suggested I get started. At the time, that was a pretty innovative thing to do. Now, references to meditation are everywhere.

Since then, I became a Zen Buddhist and mindfulness-based coach and, not to mention, quit drinking alcohol almost six years ago. Now I teach meditation classes at the Zen Center of Denver under certification I received from Jack Kornfield and Tara Brach’s Mindfulness Meditation teacher training Program. At the same time, I have watched as meditation entered the mainstream and, with it, an array of confusing and often misleading information about the practice.

In this series, I will clear away the underbrush to help you understand what you need to know about meditation to feel confident in starting your own, consistent practice. Each post will address the Who, What, Where, When, and Why of the tradition. I’m going to start with “Why” in hopes it motivates you to continue following this series and begin to realize the benefits of meditation for yourself.

Disclaimer: The views and opinions expressed in these contributions are those of the individual authors and do not necessarily reflect the views of Recovery.com.

Summary of Meditation’s Benefits

The benefits of mindfulness meditation can be divided into three broad categories: (1) mental health; (2) cognition; and (3) overall well-being. Much of the contemporary evidence about meditation stems from the work of Jon Kabat-Zinn, a molecular biologist who adapted traditional meditation practices into a more clinical framework called Mindfulness-Based Stress Reduction (MBSR). Numerous other studies1 have been performed on secular mindfulness meditation techniques. 

Mental Health Benefits

A recent meta-analysis2 found that mindfulness meditation can reduce anxiety and depression, including in a diverse cohort. A subsequent meta-analysis3 reinforced these findings, demonstrating that mindfulness-based interventions significantly reduce symptoms of anxiety, depression, and stress. 

Evidence suggests that meditation yields these mental health benefits4 because it supports emotional regulation. By training the practitioner to be aware of their experiences, it diminishes the tendency to react to events unreflectively. This correlation has been identified via fMRI4 showing participants in an MBSR program had increased activation of the portions of the brain associated with regulation and decreased activity in areas associated with autonomic, stress-related responses. 

In simpler terms, meditation can help us take a beat for what clinical psychologist and mindfulness pioneer Tara Brach calls the sacred pause, a moment of grace that can make the difference between a stress-triggered reaction and a peace-empowered response.

These psychological and neurological benefits are why mindfulness meditation can also assist with the treatment of various addictive behaviors5, including alcohol and drug abuse. In addition to regulating emotional reactivity to stress, it can impact cognitive functions and neurologically-based reward mechanisms, which play key roles in addiction.

Cognitive Benefits

As alluded to above, mindfulness meditation can enhance cognitive functioning, such as increasing focus and strengthening memory. For example, a study of military service members during high-stress pre-deployment training6 showed that meditation improved their attention span and working memory capacity. Another study showed that even brief mindfulness interventions can improve focus and memory7. Participants in that study had no prior meditation experience and demonstrated benefits after only four sessions. 

The mechanism by which meditation can achieve these results likely relates to structural changes it promotes in the brain. A study of MBSR program participants showed increases in gray matter8 in parts of the brain, such as the hippocampus and prefrontal cortex, that are associated with learning, memory, and other higher functions. Scientists believe this speaks to the capacity of mindfulness to improve neuroplasticity, the ability of the brain to create new neural pathways that manifest as more adaptive responses to life circumstances. 

Overall Well-Being

One of the most accessible benefits of meditation is the impact it can have on the overall quality of your experience of daily life. Studies of these benefits generally examine a holistic array of indicators that encompass physical, psychological, social, and environmental factors. One meta-analysis found substantial benefits9 for meditation practitioners across each of these domains. 

While it also aligns with findings in the mental health arena, the evidence of the stress-reducing power of meditation indicates the way it can improve quality of life for all people, not just those with a specific mental health diagnosis. This has been documented by, among other things, measurable reductions in levels of cortisol10 (commonly referred to as the “stress hormone”) and other stress symptoms.

In this broader category of overall health and well-being, it is notable that mindfulness has also demonstrated the ability to reduce symptoms of chronic pain11, treat hypertension12, and strengthen the immune system13. Perhaps as importantly, tailored meditation techniques can improve self-compassion14, which can support overall happiness and likely contributes to the power the practice has in these other areas. As we will see in subsequent posts, self-compassion is also a key asset for building and sustaining a meditation practice itself.  

Next Steps

As you can see, the scientific evidence documenting the benefits of mindfulness meditation is extensive and persuasive. Most of all, I hope it inspires you to deepen your interest and investigation of this powerful tool. In the next post, I will explain what mindfulness meditation is (and what it is not), including its origins and the primary forms it takes in modern practice. 

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What is NAD Treatment?

Do you remember hearing mitochondria is the powerhouse of the cell? That’s because it synthesizes the energy you need to function, but it doesn’t do it without help. 

Nicotinamide adenine dinucleotide (NAD), a coenzyme found all throughout your body, is responsible for taking just the right electrical charges and reconfiguring them to create ATP1, better known as energy. Along with boosting ATP levels, NAD also affects parts of the DNA responsible for aging, opioid receptors in the brain, and can improve access to the neurotransmitters responsible for good mood, like serotonin. 

NAD levels shrink as you age or experience stressors like addiction. NAD treatment restores your levels of NAD and can subsequently improve a host of functions—even lowering withdrawal symptoms and cravings in recovery. It’s become a more well-known and used tool in addiction recovery; here’s why.

Introduction to NAD Treatment

Your body uses NAD for myriad of processes and functions, including,

  • Metabolism
  • Circadian rhythm
  • Lengthening telomeres, which slows aging 
  • Making energy
  • Repairing damaged DNA
  • Making DNA more resistant to damage and decay
  • Boosting physical and mental wellness
  • Reducing substance withdrawal symptoms

NAD treatment, typically administered through an IV, restores NAD levels that shrank naturally or because of poor health. Since it’s a natural coenzyme found throughout your body1, it’s readily accepted and processed. 

The Science Behind NAD Treatment

NAD synthesis energy in the mitochondria1 thanks to one tiny atom: hydrogen. Hydrogen has one positive charge (proton) and one negative charge (electron) that NAD picks up to form NADH. NADH picks up charges from hydrogen throughout the process of compounds like glucose going through chemical changes. The results of these changes mean the energy (ATP)-making process begins, which releases more NADH. 

In short, NAD takes charges from the hydrogen within various compounds (like glucose) and releases them into the mitochondria, which uses those charges to create ATP, or energy.

NAD affects other cells in different ways. Mainly, it strengthens DNA and enhances neurological and physical functions1, including your cognitive abilities. 

Biological Importance of NAD

NAD does even more than synthesize energy. It keeps several key functions running smoothly, and can slow down, or even reverse, age-related diseases2 by its effects on DNA. NAD restores damage to DNA and protects healthy strands from damage. It boosts immunity and strengthens your metabolism, and helps brain fog dissipate. As an antioxidant, it helps you resist pollutants3 from food, the environment, and substances.

How NAD Therapy Works

Clinics can administer NAD in 3 ways: an IV infusion, an injection, or through a nasal spray. The IV infusion typically takes the most time and is most comprehensive, as the solution includes vitamins to boost your wellness. 

  1. IV Infusion: Nurses or physicians insert an IV tube to administer NAD and vitamins over the course of a few hours. The time for each infusion can vary by the clinic and your dose; expect 2-5+ hours. During that time you can work on a computer, read a book, or enjoy another hobby. 
  2. Injection: Similar to getting a flu shot, a specialist will inject a syringe of pure NAD (no extra vitamins) into your bicep, thigh, or buttocks. You can leave once they’re done; this option takes just minutes.
  3. Nasal Spray: A nasal NAD treatment involves short bursts of the NAD solution sprayed into each nostril. If you’ve ever used a nasal spray for allergies, it’ll be just like that.

After an NAD treatment, many patients feel a boost in energy and mental clarity. Some only feel change after a few sessions. If you’re using NAD treatment for addiction, you may experience an immediate lessening in cravings and improved withdrawal symptoms. An addiction treatment center will likely stack your NAD treatments close together to help you navigate withdrawals as comfortably as possible. 

Benefits of NAD Treatment

A hallmark of NAD treatment is the lack of medication needed for its results. It uses a coenzyme your body creates naturally, not a man-made medication with their unavoidable lists of side effects. In essence, it uses tools from your body’s toolbox to improve multiple functions.

Anti-Aging Effects

NAD offers anti-aging effects2 in 2 ways: it lengthens telomeres (caps on strands of DNA) and improves your cognitive and physical functions, reducing the likelihood of age-related diseases like cancer.

Telomeres maintain the stability and health of your chromosomes4 by capping off strands of DNA and protecting them from damage. The longer the telomere, the more protected the DNA is and better resistant to the decay of aging. 

Addiction Recovery

NAD helps repair cells damaged by addiction and significantly reduce effects of withdrawals5. NAD also bonds to opioid receptors in the brain, which can ease withdrawal symptoms and cravings for drugs or alcohol.  

NAD, an antioxidant, detoxifies your body. This can speed up withdrawals and make the process more comfortable. NAD can also lower cravings long-term by repairing damaged cells5 in your brain’s reward pathway and changing your genetic expression through epigenetics (or, a new way your genetic code is read.) 

Chronic Health Conditions

NAD treatment improves your metabolism and immune system, which can alleviate symptoms for chronic conditions like fibromyalgia, chronic fatigue syndrome, and neurodegenerative diseases. Since it makes repairs to damaged DNA, it can change genetic expression6 and reverse, or improve, chronic conditions and their symptoms. 

What to Expect During NAD Treatment

Before your session, the clinic will set up an initial assessment to determine your eligibility and what current health struggles you may have. Even if you’re getting NAD treatment at an addiction treatment center, they’ll likely still ask a few clarifying questions on your health and what your goals are for the treatment.

NAD treatment consists of little more than resting and relaxing while the transfusion happens. To prepare for your session, drink water and eat a healthy meal to give the NAD a better workspace. Avoid alcohol or caffeine too.

At your first appointment, the practitioners will explain a bit more of what to expect, and then you’re ready to go. Depending on how they administer the NAD, you’ll either receive an injection, a nasal spray, or an infusion. Infusions are more common and comprehensive. They’ll insert a needle into the crook of your arm and hook you up to a baggie with the NAD solution inside. You’re free to work, rest, practice a hobby, or call up a friend during the transfusion. They can take anywhere from 2-5+ hours and occur 1-3 times a week for 8-10 weeks.

Wear comfortable clothes and shoes. The clinic will likely have guidelines on what they allow you to bring to sessions, like snacks, drinks, and entertainment. Check with them to make sure you’re optimizing your time and making it the best experience for you. Some clinics also bring the treatment to you, which means you can stay at home during the transfusion.

After The Session

Once the transfusion is complete, the presiding nurse or physician will remove the IV to disconnect you from the NAD baggie. They’ll put a bandage over the insertion point (like they do when you get your blood drawn), see how you’re feeling, and send you on your way. You may also schedule the rest of your sessions then, which happen on a cadence suited to your needs. It could be once or twice a week or every other week, lasting 10+ weeks or less.

Possible side effects from NAD treatment include pain and tenderness at the injection site, feeling lightheaded, and headache. The practitioners will ensure you feel okay after each session and not experiencing possible side effects at home.

Clinical Evidence Supporting NAD Treatment

Various studies have both shown NAD treatment has life-improving effects and low safety risks6. Any side effects experienced, like headaches or sleep disturbances, didn’t impact the overall health of participants. It was also found to reduce withdrawal symptoms and cravings5 in addiction recovery.

Scientists are still seeking to find the best delivery method for NAD7, whether that’s transfusion, injection, a nasal spray, or even a pill. Studies can also improve on showing the efficacy for NAD treatment and mental illnesses like depression, rather than a causal link in NAD and symptom reduction.

Comparing NAD Treatment to Other Therapies

NAD treatment is one of many tools available to treat addiction, chronic health conditions, mental illnesses, and more. It has its pros and cons, like other treatments.

Advantages Over Traditional Methods

NAD treatment generally has fewer side effects than traditional treatment methods, which typically involve medications to treat health conditions. Since it uses something your body makes itself, introducing more NAD is rarely an issue. 

This easy introduction, lack of withdrawals, and natural tolerance can make NAD treatment an advantage over medications. It can be especially beneficial for those in addiction recovery, as NAD can have similar withdrawal-reduction benefits as opioid-based medications5.

Limitations and Considerations

NAD has its benefits and impressive capabilities, but it may only work for some. Practitioners can’t easily prove the NAD’s effects for each individual, nor can they guarantee it will relieve certain symptoms. The way your body processes the extra NAD will vary person-to-person.

NAD treatment also takes time to see certain results, like anti-aging effects or improved cognitive function. It’s not always a quick fix, like medications or other interventions can be. It’s also not covered by insurance, as other medications may be.

Accessing NAD Treatment

Availability and Costs

As NAD treatment becomes a more mainstream treatment option, more and more clinics and providers aim to offer it. A quick Google search will tell you if a NAD clinic is nearby. You can even order a vial of the NAD solution and inject it yourself—with a prescription from your doctor and oversight. 

Costs vary depending on the number of milligrams used in an NAD session. A shorter session will use less NAD solution and cost less. Longer sessions cost more. On average, a 2-hour session will cost $350 and a 5+ hour session will cost $600+. The final cost can vary widely by clinic, solution add-ons, and more. For the total package of continued sessions, you can expect to spend anywhere from $5,000 to $15,000+. 

Insurance and Coverage

Insurance doesn’t cover NAD treatment; they view it as a complementary treatment and may only cover small portions through various plan benefits. You can push for reimbursement by submitting a request to your insurance provider with your need for NAD treatment documented by a clinician.

Next Steps

Consult with your doctor if NAD treatment sounds like a good option for you. It has its benefits and drawbacks, but can be a life-changing treatment for those in addiction recovery, those with chronic ailments, and those with mental health conditions. See what your doctor thinks and set up an appointment with the NAD clinic of your choice to start the process.
You can also browse rehabs for addiction on Recovery.com and see photos, reviews, insurance information, and more.

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Employee Wellness: What It Is And Why It Matters

Employee wellness means more than good job performance. It means you are well as a mother, father, child, spouse—as a person. Employee wellness focuses on your mental health, your physical health, your work satisfaction, and ensuring you have access to all available health resources in your company. 

Good job performance is a byproduct of employee wellness, as is a positive company culture and employee retention. Several platforms cater to employee wellness and mental health literacy to encourage this, including Spirence. 

Listen to our podcast episode with Spirence’s Vice President, Laura Kunz, to learn more about the platform and how it came to be.

What Is Employee Wellness?

Employee wellness broadly refers to the overall health and well-being of employees. Well-being is your ability to “address normal stresses, work productively, and realize one’s highest potential.” People with intact well-being perform better1 at work and other areas of life, including their overarching health. 

Employee wellness involves more than just the employee’s at-home efforts to better their health; it centers specifically on what companies can do to improve the workspace and the well-being of their employees. 

To do this, companies often offer an Employee Assistance Program (EAP). These include resources for therapy, stress reduction, and tips for general well-being.

Why Does It Matter?

A positive workplace culture that prioritizes employee wellness offers a host of benefits. It reduces turnover, as employees are most likely to quit a job over toxic workplace cultures2. Studies found poor company cultures are more likely to lead to resignations than low pay or burnout. 

Toxic workplace cultures contribute to higher percentages of depression2, stress, anxiety, and physical health conditions like heart attacks and high blood pressure. These issues follow employees home, affecting their free time and families. 

Even in healthy workplace cultures, heavy workloads, stress, and a lack of mental health resources can drive employees to a better opportunity. Offering them solutions in-house can prevent resignations and foster healthy cultures, healthy employees, and happier home lives. 

Improved Quality of Life

A positive workplace culture that prioritizes employee wellness can improve their overall quality of life. Plus, feeling positive toward work can make non-work hours more enjoyable and enable you to actually rest on days off, contributing to a better quality of life. You’ll have more time and mental energy to focus on who and what you love. 

Since work takes up a majority of our waking hours (⅓ of our lives3), positive or negative experiences there can dictate your well-being outside the office. Negative work environments and poor employee wellness can also affect virtual employees4. Focusing on their wellness and nurturing a positive culture benefits all employees, all the time. 

Higher Work Performance

Happier, healthier employees can connect more with their work and meet the standards set by themselves and their employers. Better mental health and well-being leads to improved productivity5, which benefits both the employee and their employer. Employees get more done and employers can focus more on their business, not rehiring employees. 

Better Overall Health

Poor well-being caused by negative work environments can affect your overall health6 via chronic stress and mental health conditions. Chronic stress can lead to conditions like cancer, heart disease, autoimmune flare-ups, and more. Conditions like depression and anxiety can also develop.

These issues are less likely to affect employees in a positive work environment, improving their overall health.

Tools And Programs for Employee Wellness

Many corporations, big and small, leverage tools and programs to improve the well-being of their employees. Employee Assistance Programs (EAP), for example, connect employees to resources about benefits, mental health, and other workplace issues. However, EAPs don’t always meet the needs of employees seeking support, but not clinical mental health services. They may want to learn more about their options or ask questions on behalf of a loved one—not go to counseling or connect with an inpatient program. 

New subclinical products can meet these needs and offer the educational tools needed to improve mental health literacy. Platforms like Spirence offer live webinars, bite-sized informational pieces on mental health, and weekly family sessions to help employees needing acute and non-acute support.

These types of platforms are designed to prevent mental health crises and the need for clinical care. Using them, employees can learn more about mental health and wellness as a whole, understand their treatment options, and pose questions to behavioral health experts. Other employee-wellness platforms include:

  1. Calm’s Corporate Well-Being Program
  2. headversity
  3. Headspace
  4. Limeade
  5. Starling Minds

Education as a Key Component

Many employee platforms share one key component: education. Webinars, articles, videos, and even games educate employees on mental health and treatment options in case their wellness suffers a drop. As their mental health literacy increases, employees can enjoy greater peace of mind knowing how to care for their mental health and well-being.

Platforms like Spirence also provide the option to pose questions to professionals, like therapists, psychologists, and coaches (for free).

The Trickle-Down Effect of Caring Employers

Offering an employee wellness platform, especially a comprehensive one, can make employees feel seen and cared for by their employer. This can build a positive work culture and psychologically safe work environment. In a culture like this, employees are “healthier, happier, more productive, and less likely to leave3.” Profits increase for the company, with higher productivity and less turnover.

Positive work environments contribute to a sense of belonging3, helping employees feel like their contributions and well-being matter. Employee wellness tools can go a long way in fostering this environment. 

How Employees Can Prioritize Their Well-being in and Outside of Work

Employee wellness platforms aren’t the only way to improve and prioritize your mental health and well-being. Here are a few strategies and practices that can protect your wellness and bolster your mental health literacy:

  • Set boundaries at work with clear office hours.
  • If a request beyond your role’s responsibilities comes in, communicate what is and isn’t your job to do.
  • Avoid water-cooler gossip to distance yourself from potential drama and stress. 
  • At-home employees can designate an area of their home solely for work, like a desk in a guest bedroom vs. working on the couch.
  • Seek mental health support through therapy.
  • Educate yourself on mental health and well-being through books, articles, podcasts, and more.

Educational Resources for Mental Health Literacy

These are a few options you can check out to teach you more about mental health in the workplace and beyond.

Books 

Podcasts 

Articles

Progression and Promises in Positive Workplaces

Creating positive work environments, healthy workplace cultures, and improving mental health literacy offer a much-needed shift in employee well-being. Wellness platforms can contribute to a healthy workplace by connecting employees to invaluable clinical and subclinical resources—and they show employers care. 

Self-education through books, podcasts, and articles can also bolster your mental health literacy and well-being. With these tools and resources, you can grow and maintain your wellness.

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The Role of Culture in Integrative Care

Your health is more than one limb or organ system functioning correctly. It encompasses your physical, emotional, mental, and spiritual well-being—a combined sum of all your parts and systems that work synchronously. But when one aspect gets out of sync, the effects can reverberate through them all. 

Your unique cultural background can affect each aspect of your health (mental, physical, spiritual, and more), which is why addressing it in your healthcare is so important. Integrative care incorporates evidence-based, alternative, and holistic treatments to integrate your unique life and culture into an effective care plan.

You can learn more about integrative care and cultural humility by listening to our recent podcast episode featuring Dr. Jasleen Chhatwal.

What Is Integrative Care?

Healthcare typically provides reactive treatment for specific issues, like manifestations of stress or localized pain. Doctors provide care once symptoms make your life difficult.

Integrative healthcare is more proactive, preventative, and collaborative1. It blends evidence-based, holistic, naturopathic, and alternative medicine to meet your unique needs. Your whole health is considered, going past symptoms to understand your history and how each aspect of your health functions and interacts. For example, if you came in with stress-related symptoms, your appointment would explore:

  • The potential causes
  • Why they cause you stress
  • How you can manage your symptoms, and
  • How to prevent them 

You may even realize that other parts of your health feel the effects and work on treatment for that. If needed, your provider will involve other professionals to ensure that each identified problem area gets the appropriate care.

Integrative care often requires more time to thoroughly explore your overall health and give your provider an in-depth understanding of you. Your provider will ask questions beyond your symptoms, likely delving into your upbringing, culture, spirituality, mental health history, and physical history. You’ll review any past health concerns and what treatments you’ve found beneficial. Your provider will also get a gauge on your preferred approaches, like alternative or evidence-based treatments, to create a custom care plan. You and your provider work as a team, with your contributions and thoughts taken as valuable knowledge. 

Integrative vs. Integrated Care

Integrative and integrated differ in more than just word endings—a few nuanced differences set these two apart. Integrated care treats your mental and physical health as a combined whole. Integrative care considers all aspects of your health and adapts treatment to your cultural background, health history, preferences, and more. 

Each offers benefits beyond traditional healthcare. However, integrative care can be more beneficial to someone with complex conditions, unique cultural considerations, or preferences for non-traditional approaches.

Why Doesn’t Everyone Do Integrative Healthcare?

Because it’s not typically covered by insurance. Integrative care practitioners often operate in private practices or integrative care clinics, which insurance companies don’t often view the same as traditional healthcare. For those reasons, integrative healthcare isn’t usually paid for by insurance; you’d pay out-of-pocket for the costs of:

  • The provider’s time and expertise
  • Lab tests or diagnostic testing
  • All treatments, alternative and/or evidence-based 

Culture: More Than Where You Live

Culture2 includes your “language, ideas, beliefs, customs, codes, institutions, tools, techniques, works of art, rituals, and ceremonies, among other elements.” It’s much more than your ethnicity or what part of the world you come from, though those elements certainly contribute.

Cultures can be subtle but impact us all the same. They can affect how you view the world, how you express yourself, and what you’re comfortable with. Culture can greatly affect the effectiveness of your healthcare, too. 

For example, if you grow up using herbal remedies and alternative treatments, you might feel more comfortable exploring similar options before traditional healthcare. With integrative care, your treatment would align with your preferences and what you feel works for you. If your doctor has contrasting suggestions, you’ll discuss them before implementing them into treatment. 

Religion And Faith

Your faith may impact your healthcare preferences and how you receive it. For example, someone of a Hindu, Jewish, or Buddhist faith may view their health, mental health, and healthcare differently. Beliefs about Karma, pain, and the merits of non-traditional healthcare can require an integrative approach. Feeling seen and understood by their doctor can help people of different religions get the personalized care they need.

Integrative doctors are more likely to understand different religions and religious requirements, including dietary restrictions, prohibited practices, and stigma-related challenges. This element alone can help those with religious requirements feel more comfortable seeking care.

Exploring Your Culture And Its Effects

In your first appointment with an integrative healthcare provider, they may ask you something like, “What’s your cultural background?”

At first, you might not think you have a culture. Many white Americans, for example, wouldn’t identify with an ethnic culture or a religion with set practices and restrictions. But those elements aren’t all that shape your culture. How you grew up, your family’s view on health, and events you experienced collectively can affect your views and preferences. To better understand your culture, your integrative healthcare provider may follow up with questions like:

  1. Did you feel comfortable talking about your health and mental health at home?
  2. Were your health needs met right away, or did monetary restrictions or neglect prevent that?
  3. How did your friends and community view health?
  4. Did you grow up with non-traditional remedies for pain and sickness? Like what?
  5. How would you rank your hierarchy of needs? Are they being met?
  6. Do you or your family incorporate cultural traditions or practices into your healthcare?

Answering these questions, among others, helps your doctor learn more about you and how to meet your needs. Comparatively, traditional healthcare questions may only cover what hurts, how long it’s been hurting, and if it’s worsening. While these elements are vital, they don’t often capture the whole picture like integrative medicine can. 

Healthcare in Harmony

Your culture plays a part in your identity. Healthcare that values and understands your identity, or what you feel makes you you, complements healing. Effective treatment for complex or non-complex conditions runs hand-in-hand with the compassion and trust found at the cornerstone of integrative care. 

With integrative care, you’ll learn to resync each aspect of your health into a melody of well-being. Listen to our recent podcast episode with Dr. Jasleen Chhatwal to delve deeper into integrative care and its importance.

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What Is a Digital Detox and Do You Need One?

Many people seek ways to disconnect in an era dominated by screens and constant connectivity. A digital detox is a deliberate and temporary disconnection from devices and online platforms to reduce screen time, promote mindfulness, and restore a sense of balance. 

The movement behind digital detoxes reflects a growing awareness of the potential negative impacts of excessive screen time and constant connectivity on mental health and well-being. Prolonged exposure to digital devices can lead to technostress, digital overload, and decreased productivity1. A digital detox can help alleviate these stressors as you take a break and reevaluate your relationship with technology.

Understanding Digital Detox

The modern dependency on digital technology can lead to digital overload, adversely affecting mental and physical health. Symptoms include fatigue, anxiety, sleep disruption, mental health issues, chronic pain2, and a pervasive sense of being overwhelmed, often exacerbated by the constant influx of information and notifications. Creating a device-free lifestyle, even if it’s just a couple of hours a day, can help you reprioritize other areas of your life. 

Digital detox initiatives come in various forms, from structured programs and retreats to self-imposed breaks from social media and digital communication. These practices often involve offline activities such as nature walks, reading physical books, or spending quality time with loved ones, emphasizing the importance of real-world connections and experiences1. By disconnecting from the digital world, you can reconnect with yourself and your surroundings, fostering a sense of presence and mindfulness. In turn, a digital detox can improve negative physical and mental health symptoms. 

Digital Detox Tourism
The digital detox movement has gained traction in the tourism industry, leading to “Digital Detox Tourism.” This niche encourages travelers to unplug and unwind in tech-free environments, providing a unique opportunity to reconnect with nature and authentic experiences3. Digital detox tourism aligns with the growing demand for wellness-focused travel experiences prioritizing relaxation, mindfulness, and digital disconnection.

Signs You Might Need a Digital Detox

If you’re considering whether you might benefit from a digital detox, here are some signs that it could be time to take a break from digital devices:

  • Constantly checking devices: You compulsively reach for your phone, even without specific alerts or notifications.
  • Difficulty concentrating: There is a noticeable decrease in your ability to focus on tasks at work or home due to frequently checking your devices.
  • Decreased productivity: Your productivity is suffering because you spend too much time on your devices instead of on work or other productive activities, impacting your performance.
  • Neglecting face-to-face interactions: Your device use starts to interfere with personal interactions, and you find yourself distracted during conversations with others, which can negatively affect your relationships.
  • Feeling stressed about social media: You’re stressed about missing out on posts or feeling overwhelmed by the need to keep up with social media updates.
  • Decline in physical activity: You spend so much time on your devices that your physical activity, and therefore your health, suffers.
  • Poor sleep quality: You have trouble falling asleep and staying asleep. The presence of TVs, computers, or cell phones can make it harder to wind down because blue light diminishes sleep quality4.
  • Loss of interest in offline activities: Your devices replace hobbies and activities you used to enjoy.

Benefits of a Digital Detox

As technology’s impact on the world continues to grow, taking purposeful steps to unplug can help alleviate the negative symptoms of excessive device use. Studies show that a digital detox can improve overall well-being2. 

During and after a digital detox, you may experience improved moods, reduced anxiety, and better sleep quality. Without the distraction of devices, your productivity may increase. You’ll have more time and motivation to exercise and spend time outside, which is linked to increased happiness and reduced stress5. A digital detox also fosters meaningful connections with friends and family through in-person meet ups. 

Digital Detox Discussions

Often, digital detox practices are framed as a means to combat technology addiction and promote well-being; however, there are ongoing debates about the effectiveness and sustainability of these interventions. Some argue that digital detoxes may offer temporary relief but fail to address the root causes of technology overuse6 and dependency. Additionally, the social and cultural implications of digital detoxing7, such as the impact on social interactions and work-life balance, warrant further exploration and critical examination. 

How to Start Your Digital Detox

Starting a digital detox can be a rewarding process. You can begin by defining what you want to achieve with your digital detox. Is it to reduce stress, improve sleep, or spend more time with family? Setting clear goals will help guide your actions and keep you motivated.

If suddenly going completely offline seems daunting, start by gradually reducing your screen time. Designate specific device-free times of the day, such as during meals or right before bed. You can also limit distractions by turning off notifications for apps that don’t require immediate attention. This reduces the urge to constantly check your phone. If your job requires you to use your phone and computer, create a device-free zone after work hours.

The most fun part of a digital detox is discovering new activities or picking up old hobbies. Find non-digital activities you enjoy, such as reading a book, meeting friends for dinner, or hiking. This occupies your time and enriches your life outside of the digital world.

You may want to let friends and family know about your digital detox. Their support can make the process easier, and they might even join you, creating a shared experience.

Throughout your digital detox, regularly assess how the detox is affecting your life. Are you feeling less stressed? Sleeping better? More productive? You can make adjustments based on these observations to optimize the benefits. Importantly, plan how you will reintegrate digital devices back into your life in a balanced way. Decide what habits you want to maintain and what boundaries you will set to prevent falling back into old patterns.

Overcoming Challenges in Digital Detox

A digital detox can initially lead to withdrawal symptoms such as restlessness and anxiety, and that’s okay. You can acknowledge that these feelings of discomfort or irritability are normal when reducing screen time. These symptoms typically lessen as your body and mind adjust to the new routine.

New hobbies and activities can help combat the boredom that may lead to these negative feelings. Exercising is a great way to mitigate withdrawal symptoms as physical activity releases endorphins, which improve mood and reduce stress8. You can also try relaxation techniques like meditation, deep breathing, or yoga to manage stress. Journaling can be therapeutic9 as you write about your feelings during the detox,  enhancing self-awareness about your relationship with technology.

The goal throughout this process is to find a balance; it’s not about eliminating digital devices entirely but rather about reducing dependency and being mindful of consumption. The benefits can be extensive, significantly enhancing mental health, productivity, and personal relationships. A digital detox is not just a one-time effort but a lifestyle change towards mindful technology use. So why not take the first step today towards a healthier digital life?