Tag: Holistic

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The Importance of Sleep for Mental Wellness

Sleep. We all need sleep, and it plays a crucial role in maintaining and promoting mental health. Adequate sleep is essential for cognitive functions, emotional regulation, and overall psychological well-being (Goldstein and Walker 2015). I am a “needs at least 8 hours of sleep a night” girl, but many people feel they don’t need that much sleep. Some even feel they need more than 8 hours to feel rested and ready to tackle the day. No one knows your body and your needs more than you, so recognizing and maintaining the amount of sleep that you need is absolutely in your control. 

Do you have a bedtime routine? For me, that is a must to have successful sleep and help my mental wellness overall. It can look like anything, if it works for you. I take a warm shower and allow the water to wash away the stress from my day, followed by some couch time and watching a show my husband and I can agree on. Side note, that is challenging at times. We have completely different tastes in what we like to watch…and he won’t watch Love Island with me. He’s missing out on quality entertainment, don’t you think? 

In addition to taking a shower and enjoying some TV time with the hubs, I drink a warm cup of sleepy time tea and stay off my phone for the most part. Another way my husband and I differ, which affects both of our sleep, is that I need noise to fall asleep. If I lay in bed with no noise to put my focus on, my thoughts just run wild. I will replay a conversation I had 8 years ago and analyze it, overthink it, and then feel awful and anxious telling myself what I should have said instead or something I said that I shouldn’t have. These messages I’m sending to myself are not necessary, but my brain goes straight to overthinking. If I have noise to focus on, such as a comfort TV show or a sleep story from Calm (Matthew McConaughey anyone??) I can fall asleep quickly and happily. I can’t even tell you how Matthew’s sleep story ends, it is that good. The voice of an angel, I’m telling you. 

Having a routine for winding down at night is especially important for me in managing my Bipolar Disorder. I never knew how much a routine would be beneficial to me, but when I go to bed around the same time each night, after winding down, I am able to awaken in the morning feeling positive and energized. Of course, coffee helps that part too! So why is sleep so important to your mental health? 

Emotional Regulation: Sleep helps regulate emotions by allowing the brain to process and respond to emotional stimuli. Poor sleep can lead to irritability, mood swings, and a decreased ability to cope with stress. Over time, this may contribute to anxiety and depression.

Cognitive Function: Sleep is essential for memory consolidation, learning, and problem-solving. When we sleep, the brain processes information and solidifies memories. Chronic sleep deprivation can impair focus, decision-making, and the ability to think clearly, leading to cognitive deficits that negatively impact daily life.

Stress Reduction: Sufficient sleep helps the body and mind recover from daily stressors. A lack of sleep increases the body’s production of cortisol, a stress hormone, which can heighten feelings of stress and anxiety.

Mental Health Disorders: Like I was speaking about above, a healthy and effective sleep pattern has a strong link to managing mental health conditions. Conditions like depression, anxiety, and bipolar disorder are often associated with sleep disturbances. Sleep deprivation can exacerbate symptoms, while improving sleep can have positive effects on managing these conditions.

Psychiatric Symptoms: Insomnia or other sleep disturbances are common early signs of psychiatric disorders, such as schizophrenia or depression. Addressing sleep problems can often improve the prognosis of these conditions and make treatments more effective.

Brain Restoration: Sleep gives the brain time to repair itself. It helps clear out toxins that accumulate in the brain during waking hours, protecting against neurological diseases like Alzheimer’s. This restorative process is crucial for mental clarity and overall brain health.

Social and Emotional Connections: A lack of sleep can negatively impact relationships, reducing the ability to empathize with others or manage interpersonal conflicts effectively. Feeling emotionally drained or disconnected often accompanies sleep deprivation, straining personal and professional relationships. Improving sleep hygiene can be a key strategy for boosting mental health, improving emotional resilience, and protecting against long-term psychological issues

That’s a lot of info, but it really illustrates why sleep is so central to us. I shared some ways that I wind down for the night, but there are many other options and ideas that you may find helpful. Overall, these are things you can implement to get better sleep:

Create a sleep schedule: Try to stick to a consistent sleep schedule and limit sleep to eight hours or less. 

Avoid screens before bed: Limit or avoid using screens that emit blue light, like your phone, laptop, or TV, for 30–60 minutes before bed. 

Dim the lights: Bright lights can make it harder to fall asleep. You can use a desk lamp or string lights to create a soft glow. 

Wind down: Try a calming activity like reading, stretching, meditation, or listening to relaxing music or a podcast. You can also try journaling to express any concerns you might have. 

Eat and drink well: Avoid heavy meals or caffeine within a couple of hours of bedtime. You can try a small snack that combines protein and carbohydrates, like a banana with peanut butter or a whole wheat cracker with low-fat cheese. 

Exercise regularly: Regular physical activity can help you sleep better, but avoid intense workouts too close to bedtime. 

Prepare your bedroom: Make your bedroom a cool, dark, and quiet place for sleep. You can turn down your bed covers, plump your pillows, and use blackout curtains. I have a fireplace TV stand, and turning that on creates such a pleasing glow as I get comfy in bed, close my eyes, and listen to something enjoyable as I drift off to sleep. 

Get sunlight: Try to get some natural light during the day, like early morning sunlight and sunsets.

No go forth, and sleep well!

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Unlocking Mental Wellness: The Power of Routines: Dr. Sarah Anderson

In our fast-paced world, routines can play a crucial role in improving mental health. Daily routines act as a safety net, providing stability and security amongst chaos. Establishing regular daily habits allows us to bring structure to our surroundings while fostering resilience, resulting in a healthier mindset and a more balanced nervous system.

Studies indicate that children excel in settings with well-defined routines, and their ability to learn may be impacted negatively when these structures are lacking (Montroy et al., 2016). Structured schedules are beneficial for both children and adults, helping to reduce anxiety and stress through predictability. Additionally, routines help us manage our time better and prioritize tasks, leading to greater organization and less overwhelm. Regular routines also promote healthy habits, such as consistent sleep patterns and exercise—key elements for maintaining good mental health. Overall, establishing and maintaining routines can make it easier to navigate challenges and improve emotional well-being.

The Role of Routines in Mental Health

One of the main benefits of routines is their ability to significantly reduce decision fatigue, which arises from facing an overwhelming number of choices each day (Ilies et al., 2010). With research indicating that we make around 35,000 decisions daily, this cognitive overload can lead to stress and anxiety (Sahakian & Labuzetta, 2013). 

By establishing structured routines, we transform decisions into automatic actions, conserving mental energy and enhancing focus on more important tasks. Once routines become instinctive, they not only alleviate cognitive load but also allow us to direct our cognitive resources toward creativity, productivity, or simply enjoying the present moment. In contrast, a lack of routines can result in mental exhaustion and procrastination due to constant decision-making.

Routines and Mental Health Challenges

Routines can be particularly beneficial for people facing mental health challenges. Research has shown that sticking to regular routines can reduce symptoms of depression and anxiety, especially in adolescents and young adults (Muñoz-Fernández & Rodríguez-Meirinhos, 2021). Predictable daily tasks provide comfort and stability. For someone with anxiety, a structured morning routine that includes mindfulness can be grounding. Similarly, for someone dealing with depression, a simple routine like “get up, shower, and have breakfast” can reignite motivation. Creating an effective morning and evening routine can significantly enhance your mental health. 

Routines & Substance Use Recovery 

Routines play a vital role in substance use recovery by providing structure, stability, and a sense of purpose in an individual’s daily life. Engaging in consistent routines allows recovering individuals to establish healthy habits, reduce anxiety, and minimize triggers associated with substance use (Smith et al., 2020). Research indicates that routines can enhance coping strategies and reinforce positive behaviors, facilitating the development of new lifestyles free from substance reliance (Dunn & Tompkins, 2018). 

Many individuals facing substance use challenges also grapple with executive functioning deficits, which can involve difficulties in planning, organization, and self-regulation. Approximately 50% of individuals with substance use disorders exhibit some level of executive dysfunction (Davis et al., 2015). This impairment can complicate recovery efforts by making it harder for individuals to adhere to treatment plans or make healthy choices. Routines help alleviate these challenges by creating a framework that simplifies decision-making and fosters a sense of discipline. Maintaining a predictable daily schedule fosters a sense of control and accomplishment, which is crucial for building self-efficacy and preventing relapse (Witkiewitz & Marlatt, 2004). By effectively addressing issues related to executive functioning, routine management can significantly enhance the recovery process and support long-term sobriety. 

General Tips for Designing Routines

  1. Set Clear Intentions:

Before you start your day, take a moment to write down three things you want to accomplish. This could be as simple as “exercise for 20 minutes,” “complete that work project,” and “call my friend.” Writing them down can solidify your commitment and give you something to refer back to throughout the day.

  1. Start Small:

If a full morning routine feels overwhelming, begin by waking up just ten minutes earlier to dedicate those minutes to something positive, like taking a quick walk outside or sipping a glass of water. Gradually, as you become comfortable, you can extend this time and incorporate additional elements.

  1. Be Consistent, yet Flexible:

While it’s essential to keep a routine, allow room for inevitable life events. If you have to skip a morning workout, don’t stress; perhaps consider adding in a bike ride during lunch or a brief walk after dinner instead.

  1. Incorporate Mindfulness:

Incorporate mindfulness into your daily routines by allowing yourself moments of presence throughout the day. For instance, during your morning routine, take a few moments to engage fully with each activity, whether it’s brushing your teeth, showering, or preparing breakfast. Focus on the sensations, sounds, and smells, and try to immerse yourself in the experience rather than rushing through it. This practice of mindfulness not only helps you appreciate the small moments but also cultivates a sense of calm and awareness that can enhance your overall well-being as you go about your day.

  1. Track Your Progress:

Use a simple bullet journal or an app to keep track of daily achievements as well as challenges you are experiencing. Write down what went well each day, and reflect on any barriers you identify. This habit can help identify patterns that help or hinder progress.

Actions to Incorporate in a Morning Routine

  1. Wake Up at a Consistent Time:

To help regulate your circadian rhythm, choose a wake-up time and stick to it, even on weekends. For example, if you aim to wake up at 7 AM, set your alarm for the same time daily to help reinforce your body’s internal clock (Hirshkowitz et al., 2015). If you find yourself hitting the snooze button, try moving your alarm clock across the room. This will force you to get up and out of bed, making it less likely that you’ll go back to sleep. 

  1. Personal Care:

Enjoy a refreshing shower, and then take some time to groom yourself. Set aside at least 20-30 minutes to wash your hair, brush your teeth, and style yourself in a way that boosts your confidence and sets you up for the day ahead. You might also consider using your favorite scents or skincare products to make the experience more enjoyable.

  1. Remember to Take Your Medications:

Incorporate your medication into your routine by placing it next to your morning beverage or in a visible spot as a consistent reminder. For example, if you take your medication with breakfast, keep it in the kitchen next to the bowls. It’s essential to find a way to habit stack this practice, as taking your medications as prescribed is important for your health.

  1. Engage in a Mindfulness Practice:

Spend five to ten minutes meditating using a guided session. In addition to meditation, you can incorporate practices like a body scan, progressive muscle relaxation, or mindful eating. Research shows that regular mindfulness practice can lead to significant decreases in anxiety levels. These activities not only enhance your mental well-being but also help you cultivate greater awareness and presence in your daily life. (Kabat-Zinn, 2003)

  1. Physical Activity:

Incorporate exercise into your morning routine to jumpstart your day. Whether it’s a 15-minute yoga session to promote flexibility and mindfulness, a brisk walk to enjoy the fresh air and energize your body, or a quick HIIT workout to get your heart pumping, find an activity that resonates with you. Regular physical activity has been consistently linked to improved mood and reduced levels of anxiety. Engaging in exercise not only releases endorphins, which are the body’s natural mood lifters, but it also helps to foster a sense of accomplishment and sets a positive tone for the rest of the day (Craft & Perna, 2004).

Actions to Incorporate in an Evening Routine

  1. Create a Tech-Free Zone:

Commit to powering down screens at least one hour before bed. Instead of scrolling through social media, opt for reading a physical book, journaling, or engaging in puzzles. Establish a cozy nook in your living room or bedroom specifically for these activities. 

  1. Establish a Set Evening Ritual:

Prepare for sleep by making a cup of decaf herbal tea (like chamomile or peppermint). The act of preparing tea can be a calming ritual that signals your brain to wind down. Engaging in this mindful activity has been shown to ease the transition to sleep and reduce nighttime anxiety (McKay & Blumberg (2002).

  1. Incorporate Relaxation Techniques:

After your tea, consider a short yoga session or progressive muscle relaxation meditation for 10-15 minutes. Online resources, like yoga or relaxation apps, can guide you through these exercises. Research suggests that such practices can significantly lower cortisol levels, promoting relaxation and better sleep quality (Hirshkowitz et al., 2015).

  1. Reflect on Your Day:

Spend five minutes journaling about the positive aspects of your day. You might write three things you are grateful for or highlight a meaningful interaction you had. This reflective practice helps to create emotional closure for the day and can provide a buffer against daily stressors (Emmons & McCullough, 2003).

  1. Set a Consistent Sleep Schedule:

Aim to go to bed and wake up at the same time each day. Create a pre-sleep routine such as dimming the lights in your home, playing soft music, or using essential oils (like lavender) to signal that it is time for sleep. Over time, your body will start associating these cues with bedtime, promoting quicker sleep onset (Hirshkowitz et al., 2015).

Overcoming Challenges in Establishing Routines

Establishing a routine can come with its own set of challenges, but with a few tips and tricks, you can overcome obstacles and foster a sustainable practice. One common hurdle is a lack of motivation. If you find it difficult to get going, consider pairing your new routine with activities you already enjoy. For example, you might listen to your favorite music while exercising to make the experience more enjoyable or sip on a beloved beverage while journaling, transforming these tasks into more pleasurable moments. 

Another challenge many face is the fear of failure. It’s essential to understand that setbacks are a natural part of the habit-building process. Instead of perceiving a missed routine as a failure, view it as a valuable learning opportunity. Take time to reflect on what led to the disruption; whether it was time constraints, unexpected events, or lack of energy, identifying the cause will empower you to strategize and plan for similar situations in the future. This proactive approach will help you build resilience and adapt your routine as needed. 

External distractions can also pose significant barriers to maintaining your routine. To counteract these interruptions, create designated spaces for work and relaxation. Minimizing noise and visual distractions is crucial; for instance, consider using noise-canceling headphones or arranging your environment to reduce clutter. If you work from home, it’s helpful to set clear boundaries with housemates or family members during your designated routine times. Communication is key so that everyone understands the importance of these times for your focus and reflection. By cultivating an environment conducive to stability and mindfulness, you’ll be better equipped to establish and maintain a routine that enhances your mental well-being.

Embracing the Routine Revolution

In a chaotic and hectic world, routines provide stability and order. Developing personalized routines can enhance mental health, reduce stress, and create a sense of control. By embracing routines and tailoring them to fit your preferences, you can navigate life with greater ease. Remember, routines are about creating a flexible framework that supports healthier choices and emotional resilience. As you work on establishing your routines, be kind to yourself, acknowledge your successes, and keep building a daily rhythm that nurtures your well-being. Over time, you’ll discover that routines can transform your life for the better.

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How to Meditate: Billy Wynne

In this article, I will provide core methods for practicing mindfulness meditation. In the first post of this series, I described the substantial evidence supporting the benefits of this tradition. In the second, I explored the definition of mindfulness meditation: the practice of paying attention to the present moment without judgement. Now, it is time to get started meditating. Here’s how you do it.

Body Posture: Upright and Relaxed

The first step in establishing an appropriate posture for meditation is to anchor yourself on three points. If you are meditating on a cushion on the floor, those three points are your knees and your tailbone. If you’re in a chair, it’s your tailbone and your feet. In either case, this tripod orientation is essential to achieving the stability of your body that will support the stability of your mind. 

The most common positions for floor meditation are one of the lotus variations, the Burmese style, or the seiza posture. The quarter lotus, typical for most American meditators (including the author), involves placing one foot on top of the calf of the opposite leg and tucking the other foot underneath the opposite knee. The half lotus entails placing that first foot on top of the opposing thigh, with the opposite foot still tucked under your knee, and the full lotus is putting both feet up on the opposite thighs. If you find the lotus posture unsuitable, I encourage you to explore the other postures mentioned above or to simply sit in a firm chair. 

Despite the assumption that it is a common meditation posture, the ”criss-cross applesauce” style we learned in pre-school is not optimal for this practice. It leaves the knees “floating” up in the air and it requires a tremendous amount of core strength to keep the torso upright when seated this way. 

However you decide to sit, the most important thing is to maintain an upright posture with a straight back. To accomplish this, you might tilt your hips forward so that your lower back curves naturally inward. If you are meditating on the floor, use a meditation cushion so that your hips are raised above your knees. Other types of pillows or even folded towels can also work fine. Then, elongate your spine up through your neck and head. I find it helpful to imagine there is a small hook on the crown of my head with a string tied to it that someone is gently tugging upward. 

As for the rest of your body: relax. Another helpful visualization I often use is to imagine my spine is a coat rack, directly upright, and the rest of my body is a long coat hanging effortlessly from the rack. As you settle into your meditation posture, scan your body for areas of tightness that you might relax by breathing in your awareness of that spot and breathing out whatever tension may be there. 

With most of your body nestled into place, you can allow your hands to rest comfortably in your lap. There are a variety of ways to position your hands. The simplest and most relaxed may be to put your dominant hand on the bottom, palm up, with the other hand placed gently on top, also palm up, with the middle knuckles approximately aligned. You can allow your thumbs to rest naturally or take up the “cosmic mudra” by letting the ends of the thumbs touch each other gently. 

While some meditation traditions call for placing the hands, upturned, on top of the knees, with the thumbs touching the tips of the middle fingers, maintaining that posture for an extended period of time can place unnecessary tension on the hands, arms, and upper back. In the long run, the posture that is most comfortable and relaxed will likely best serve your meditation practice. 

Finally, we get to your noggin and all of its wonderful components. Recalling that little hook, it’s important to keep the head up rather than letting it slouch forward, back, or to the side. Your mouth should be closed with your breath flowing in and out of your nose naturally. Many meditators find it helpful to let the tip of the tongue rest against the back of the top front teeth. (This may seem specific, but I promise the question will come up if you meditate for a while!) Your eyes can be open or closed; there are strong traditions of both. Either way, you want to let your eyes be soft, not focused on any particular thing. Similarly, let your ears be soft. Sounds may arise, but you don’t need to go out and grab them.

Ok, you are all set. Now we get to the trickier part… 

Mind Posture: Attentive and At Ease

Of all of the beautiful pictures you’ve seen of people meditating on hillsides with the sunset behind them, all of that external setting and the posturing of your body only serves one purpose: focusing and easing your mind. Once you have settled into your posture and allowed your breath to begin flowing naturally, it is time to turn your attention to this fascinating place.

As I stated plainly in my prior post, please forget about the idea that meditation is about stopping your thoughts. That would be like trying to stop your heart from beating or your gums from salivating. Secreting thoughts is what the mind does. There is nothing wrong with that. Meditation helps us learn to be with our thoughts in a different way. I will come back to mindfulness of thoughts practice, specifically, in a future post. 

The primary method of mindfulness meditation and numerous other meditation practices is to simply focus your mind’s attention on the sensation of your breath. Again, without feeling the need to alter the pace or depth of your breath, locate the part of your body where you feel your breath most prominently. That might be the tip of your nose, the nasal cavity or inside the mouth, or in the chest or belly. Wherever it is, try to maintain your attention on that place and gently experience the rhythm of your breath’s movement there. With time, you might begin to notice the unique sensations of the in and out breath, as well as the moments when the breath pauses between the two. 

As you can see, this is a simple practice, but it is not easy. Very quickly, your mind will start to wander off into thoughts of what you might have for your next meal, an email you need to answer, or a dream vacation you want to plan. All of this is completely natural and will be a part of your meditation practice forever. Please don’t worry about it. 

To support maintaining your focus on the sensation of the breath, it is recommended to count your breath to yourself. There are some variations on exactly how to do this and you are invited to explore the approach that works best for you. A common technique is to simply treat each full breath (both the in and the out) as one count. Many find it easiest to “mentally verbalize” the number during the full length of the outbreath. In other words, I breathe in all the way and then, in my mind, it’s “oooooone” as I breathe out. Then I breathe in again and, as I start to exhale, it’s “twwwwwwwwwwwo.” And so on. 

If you make it to ten without wandering off into paragraphs of thought, which is rare for beginners, then you can begin again at one. While this device can be very handy in maintaining your focus, it’s just as important to remember that this is not a “test” or, worse, a “contest.” There are no bonus points for making it to ten and that is not the goal. The goal is to give this one breath, the one that is here with you right now, your full attention. The rest – your expectations and doubts, critiques and comparisons – you can set aside for now. Let’s treat our meditation practice as the one sanctuary in our life that might be free from all of our incessant judgment.

The Golden Rule of Gratitude

Building on that last point, I find that the most important ingredient that enables people to maintain a consistent meditation practice is not having a flexible body or highly concentrated mind. It is not fierce dedication to discover “enlightenment” or drill sergeant-like discipline. 

The essential ingredient to maintaining a consistent meditation practice is the decision to simply enjoy the experience of meditating. Here you are, on your mat or chair. You’ve made a good decision to be there, and you’ve carved out some time in your busy life to take good care of yourself. It’s a unique and rare opportunity and, if you just simply let it, it will be relaxing. Pretty soon, you will start to experience your body and mind in a different way, even if for just a passing moment at first. 

So let’s be grateful. This practice is a gift. Our life is a gift. What a joy to simply be here with it intimately for a moment. 

Next Steps

Having examined the Why, What, and How of mindfulness meditation, next we will turn to the very practical considerations of When, Where, and Who (spoiler alert: it’s you). Please tune in next time for tips for integrating this healing practice into your busy daily life.  

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Logged Out: Reclaiming Your Mind from Digital Burnout: Jennifer Chicoine, M.A., LCPC   

What Is Digital Burnout? 

In a world filled with electronics and advanced technology, humans are inevitably drawn to  using their phones and tablets for almost everything they can think of. The reality is alarming if  you think about how often humans use technology. 

Let’s set the scene: You wake up and scroll  through your phone for 30 minutes before getting out of bed. You take time to prepare for the  workday and turn your morning playlist on. As you eat breakfast, you scroll through the news  on your phone. As you drive to work, you connect your phone to your vehicle to listen to  music, listen to a podcast, or call a friend. When you get to work, you automatically log into  and operate a computer for at least 4 hours. You then take your lunch and scroll through your  phone to catch up on social media, answering emails, texts, and phone calls. You’re back to  work, and you log back into your computer. You log off for the day, and then you drive home  while listening to the same music or podcast, or talking on the phone again. When you get  home, you take a break to eat dinner and get things ready for the next day. You then go to bed  and scroll through your phone for 30 minutes to an hour before bed.  

Let’s face it, except for some moments throughout the day, we are constantly operating an electronic device. 

So what exactly is digital burnout? As the name suggests, digital burnout is a phenomenon we  can feel from utilizing electronics too often. Thinking of the timeline of a typical day (described  above), the actions explained can quickly evolve into a behavioral habit, which can then  develop into an obsession with checking emails, notifications, texts, and calls. When operating  at this fast, never-ending pace for extended periods, it is no wonder why we feel defeated and  then think, “What’s the point of doing any of this?” This thought is evident that burnout is  settling in. 

The Harmful Effects of Mindless Scrolling 

Although we may be “mindlessly” scrolling through our phones and tablets as a way to  decompress from a busy day, our minds continue to process all the information that we are  consuming. That information, especially negative information, then rests in our short-term  memory for us to process in our dreams, while in the shower, while driving, or while we lay in  bed. 

When we are constantly filling our free time with electronics usage, which in turn contributes to our incessant need to compare ourselves to others and what we don’t have, we are not allowing our brains to relax and rest from negative thoughts. If humans spend  excessive amounts of time processing negative thoughts, one can inevitably experience social  anxiety, depressed mood, and potentially even suicidal thoughts. 

Setting Mental Boundaries Within Oneself for Electronics Usage 

To truly understand how to accomplish this task of setting boundaries within ourselves, we  must first discuss what boundaries are. Simply put, boundaries are one’s limits. That is, what  one is willing to allow and what one is not willing to allow. Setting boundaries with others  involves telling them if we do not like something. If we set a boundary within ourselves, that  would include telling ourselves what we are uncomfortable with and will no longer allow. 

So, let’s break down how one can set an emotional boundary within oneself regarding  electronic usage: 

STEP 1: Get out a piece of paper and jot down the answer to the following questions: 

• How much time do I spend on my phone each day? Although some of our phones are able  to automatically calculate this, try imagining your day today and complete a mental scan. 

• How often were you on your phone?  

• During breaks or downtime at work?  

• When you first wake up?  

• In the shower? 

• During times you could have been spending with your spouse or children? 

• How does the content I view contribute to negative thinking? For example, how much time do you spend scrolling and proceed to do the following: 

• Compare yourself to others. 

• Wish you had someone else’s life. 

• Look at items you don’t have or cannot afford. 

• How often do I want to spend on electronics each day? If you are unsure, try to only use  your electronic devices when you specifically need it for something rather than just  mindlessly scrolling through it. Ideally, you will cut your current scrolling time in half (or more).  

• Are there times of the day that you specifically want to prohibit yourself from using your phone? i.e., during dinner time, before bed, at lunch 

STEP 2: Once you’ve answered these questions, I want you to then write down this statement  and then say it out loud three times: 

“I honor my boundaries when scrolling on my phone. By honoring my boundaries, I am using my phone responsibly.” 

STEP 3: Make a promise to yourself that you will honor your boundaries each time you decide  you scroll through your phone. Then make sure you follow your boundaries! This can be the  hardest step, but it is also the most important step. If you think about it, no one will respect  your boundaries if you don’t model that behavior first, so make sure you are working at this  every single day. 

The Benefits of Engaging in Mindful, Conscious Activity

Once we accomplish the task of setting boundaries within ourselves, the next step is to replace  this behavior with mindful activity. You may be thinking, “What does that even mean?” Let me  explain.  

Mindful activity means that you are fully participating in the activity you are doing. For example,  while coloring, you are focusing on all of the sensations you may experience during this task.  You may feel excitement like a child does, and that feels good to you. You may feel relaxed  from simply coloring a picture. You may engage in some laughs, and that brings you joy. Being  present means you do not have your phone next to you on standby in case you get bored. You  are keeping all of your energy on coloring and how it makes you feel.  

When we engage in mindful activity, we are connecting to the world around us, and that simple  act of conscious activity can reduce the risk of depression (or disconnecting from your life). You  are also physically slowing down your pace, and by doing so, you are allowing your mind and  body to relax and refocus. Why would that be important? If we spend all our time in a fast paced lifestyle, our bodies never get a chance to truly relax (keep in mind that our bodies and  minds are very active while sleeping, so this cannot be a time we rely on to relax our bodies). If  our body never relaxes, then we may experience gastrointestinal issues, migraines or tension  headaches, back pain, or irritability.  

Wrapping Up: Your Mind Deserves a Digital Detox  

Even though there are so many reasons to use electronics in today’s world, it is so important  that every single human being disciplines themselves enough to not rely so heavily on their  electronics. As we’ve learned, it can be harmful to our minds and our bodies. By learning to  engage in more mindful activities, you may notice great changes in your life.

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

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

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

Beware of Over Scheduling

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

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

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

Prioritize People Who Make You Feel Safe

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

Stick to Your Routines

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

Prioritize Sleep

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

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

Prioritize Healthy Leisure Activities & Limit Social Media

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

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

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

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

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

Putting it All Together 

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

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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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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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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 synthesizes 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.