Tag: Mental Health

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Addiction Education in Rehab: Empowering Recovery Through Knowledge

Understanding addiction and mental health provides crucial stepping stones to long-term recovery. That’s why many rehabs provide psychoeducation, which teaches patients about behavioral health conditions. In a psychoeducation class, you’ll learn more about particular substances, how they work, their long-term effects on your brain and body, and why cravings happen. It also explains the connection between addiction and mental health conditions.

Gaining this understanding of yourself and your recovery journey can better prepare you for the road ahead, helping you feel confident in your ability to identify triggers, coping mechanisms, and relapse risks. 

Introduction to Addiction Education

Addiction education1 teaches the biological, psychological, and social aspects of addiction. The goal is to demystify the process of addiction recovery and provide vital insights into treatment. Learning about addiction can help people feel more empowered in their recovery and in supporting loved ones.  

Psychoeducation raises awareness about the nature of addiction, including how drugs impact the brain, the progression of tolerance and dependence, and the addictive cycle. Understanding the scientific basis of addiction can help people acknowledge the chronicity of the disorder and why long-term management plays a crucial part in their recovery.

Addiction education in rehab also emphasizes and teaches coping skills for relapse prevention. Patients learn how to recognize triggers, handle cravings, and navigate high-risk situations (like acute stress) without resorting to substances as a coping mechanism. It prepares them for “real-world” settings to bolster confidence in their recovery.

What It Looks Like

Psychoeducation in rehab looks a lot like a regular classroom. You’ll sit in a circle, at tables, or in rows with a whiteboard or screen up front. A “teacher” leads the lessons; they may be therapists, counselors, psychologists, doctors, or someone with lived experience. You’ll commit an hour or so to learn, potentially watching videos and engaging in discussions with the teacher and your peers. Your teacher may also encourage you to take notes.

Core Topics Covered in Addiction Education

Addiction education typically covers the neurological effects of substances, the impact of mental health conditions, the health risks of addiction, and how to recognize and cope with triggers. These topics can go in-depth, like learning how addiction rewires the brain, or broadly address ideas and themes. Classes may also focus on a specific substance, like cocaine or fentanyl. 

Methods of Delivering Addiction Education

Peer interaction, group discussions, and lecture-style lessons provide addiction education. Videos and written projects also contribute. You may watch videos or animated depictions of how substances affect the brain, for example. The educator will likely ask questions or prompt group discussions each session. You and your peers are encouraged to voice questions throughout the lesson to help yourself and others learn.

Psychoeducation may also include interactive workshops, where you and your peers have a more hands-on experience by acting out scenarios or seeing creative depictions of them. For example, you might study a plastic brain to see where addictive substances impact the reward system. Cartoons and drawings help visual learners1 understand and relate to information.

Learning could take place individually, in a group, or in a family setting2. The exact setting will depend on your program and how they structure psychoeducation.

The Impact of Addiction Education on Recovery

Learning about addiction helps you become more self-aware1 and make better-informed choices on your recovery journey. Knowing what triggers cravings can help you avoid them. And, you’ll learn coping tools to manage cravings both long-term and in the moment. These tools, gained by psychoeducation, can strengthen your recovery and empower greater confidence in your journey.

Psychoeducation has been found to improve treatment outcomes1 by reducing relapses and promoting abstinence. It also improves treatment compliance, which can help people stay in treatment longer and get the healing they need.

Integrating Education with Other Treatment Modalities

Psychoeducation in addiction treatment flows in tandem with therapy, medical care, and holistic therapies. It complements each facet of treatment by helping patients better understand the process and how each component works towards recovery.

For example, psychoeducation can educate patients on the medications they’re taking. They’ll learn more about the medication and what it does, helping them understand its benefits, potential side effects, and commit to taking it as prescribed. 

Overcoming Challenges in Addiction Education

Participants can run into challenges in psychoeducation, despite its many benefits. Challenges won’t necessarily make addiction education ineffective, but they can limit how much patients engage in the lessons. Here are some examples of common challenges in addiction education:

  1. Unengaging teaching styles 
  2. Unenthusiastic facilitators
  3. Poorly designed and confusing lessons distracting from the content itself
  4. Mental health and/or learning conditions affecting learning abilities
  5. Peers not getting along
  6. Bias, prejudice, and lack of cultural competency from facilitators

To face these challenges, providers can ensure they assign competent, enthusiastic teachers with clearly defined lesson plans that patients can access beforehand to know what to expect. A syllabus, for example, would detail what patients can expect to learn and keep their lessons moving toward defined goals and milestones.

Teachers should also have access to a variety of learning materials, helping them adapt to various learning styles and meet the needs of their ever-evolving students. Additional training on inclusivity, diversity, and anti-bias can help facilitators create more welcoming environments students feel comfortable engaging in.

Continuing Education and Support Post-Rehab

Addiction education doesn’t end after rehab. You can keep learning every day, in big or small ways. 

Educational Courses and Training

Online training or college courses can deepen your knowledge of addiction and earn you a certification or degree. Your classes will mimic psychoeducation classes in rehab but with graded homework and assignments or other completion requirements. Colleges may offer these courses or platforms like Coursera. 

Support Groups

You can find local or online support groups by searching the internet or connecting with your local community. For example, you could check with your community center for guidance and see where local groups take place. Alcoholics Anonymous (AA) or other 12-Step groups likely exist in your area and actively welcome new members. Online groups connect you to others in your state, country, or worldwide to share and receive support.

Community Engagement

Your town or city may have activities and groups for those in recovery, like monthly dinners or sports clubs. Even if they’re not geared toward people in recovery, you can still join a group that seems fun to you and meet new people, learn about their experiences, and build your support system.

Learning to Hope

Addiction education in rehab serves as a powerful tool in recovery. It helps you understand how addiction works, what it does to your brain, and why certain triggers cause cravings. Psychoeducation helps you create relapse-prevention strategies centered on your new knowledge of your addiction and contributing factors, like mental health conditions, to empower your recovery.

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Recovery Amid Wealth And Opportunity

It’s not uncommon to hear of a celebrity going to rehab, or finding out a successful CEO has struggled with alcohol use. Sometimes these figures drop off the map, resurfacing once they’ve ‘cleaned up,’ only to make the news again a few months later for the same issues.

But aren’t they rich? They could buy the whole rehab—what’s stopping them from just getting better?

News stories and celebrity gossip often center around that idea, pointing out the unique opportunities the top 10% and 1% have to pursue recovery from addiction and mental health concerns. Why don’t they, when it seems so easy? 

Another question is this: if they do, can they clear the pitfalls of a life that often requires perfection, secrets, and exceeding even the most unattainable expectations?

Life in The Top 10%

Who’s the richest person you know? How does their lifestyle compare to yours?

Then, for most of us, triple or quadruple that level of excess and wealth. That’s the top 10%: actors, singers, royalty, oil tycoons, owners of high-end tech companies, and CEO’s of multi-billion dollar enterprises. They easily afford multiple homes, luxury cars, and don’t flinch at an ivy-league education for their kids. They vacation on tropical islands or massive mountain mansions. They have staff to do what we could consider daily tasks: shopping, paying bills, making meals. 

People in the lower 30%, or even 70%, meanwhile, carefully calculate each shopping trip, each vacation, and each bill to make sure they can cover their basic costs: food, rent, utilities, and other essentials. It’s all too common for a health issue or property damage to send individuals and families into a financially dark place. 

How much easier and better life would be with no financial worries!

The Corroded Side of The Coin

Life in the top 10% looks shiny on one side. On the other, though, it’s often a much different visage. With their positions and prestige the top 10% typically face intense pressure to perform, maintain an image of success, and meet expectations set by the public, their industry, and themselves. 

It’s true we all face pressures, stress, and expectations, regardless of our income or socioeconomic status. However, many of us would agree it sounds daunting to lead a global company with a worldwide impact and reputation to maintain. The stakes change. To maintain their image of success, some of the top 10% may use substances like alcohol, cocaine, or heroin to cope and reach past their normal human capabilities.

This can spiral into addiction—they may even feel destined to struggle with substances like so many of their coworkers and friends. It could seem like a normal part of life, but that’s fortunately not the case. 

Unattainable Expectations And Using Substances to Cope

The nature of someone’s profession can impose high-stakes expectations. An actor, for example, may be expected to win an Oscar by a certain point in their career. To do this they need to get cast in the right films and do everything they can to improve their acting skills, which may involve long hours of training and filming. 

They may not feel capable of meeting their expectations on their own, using substances like cocaine to feel more alert and work longer. This can be just as true for a CEO or a politician with images to maintain and benchmarks to hit. What begins as a seemingly foolproof way to boost performance and retain their success can quickly bloom into dependence, then addiction.

How Wealth And Prestige Can Protect Against Common Consequences

The rock bottom myth purports hitting your rock bottom as the ultimate motivation for treatment. (This is often true, though not at all required.) For many in the top 10%, their wealth and prestige serve as a cushion against rock bottom. This can lead them to believe their substance use has no consequences and causes no harm.

This belief is easy to understand—if you have the cash to make issues go away or cover them up (even from people close to you), they probably won’t seem like a big deal. Excess money also allows you to buy almost whatever you want, whenever you want it, whether that’s a new car or dozens of prescription pain pills a day. The top 10% can fund their addiction without financial consequences, at least in the beginning.

No financial consequences likely means they won’t experience homelessness or resort to criminal behaviors to get extra cash. This protects them from legal troubles and sullying their reputation.

Misconceptions And Biases Towards Treatment

Living a life of luxury and wealth can dissuade the top 10% from seeking treatment, as they assume they’ll be living in a dinky facility with restrictive rules and peers they can’t relate to. A major down-grade, essentially. Privacy concerns can also make treatment seem unfeasible to a celebrity or influential executive.

Going to rehab can seem like a degrading experience to someone who’s used to being treated with prestige and respect. They picture rules, bedtimes, and a strict treatment regime they must follow along with everyone else—people who are nothing like them. 

The Truth About Treatment for The Wealthy

None of these misconceptions and biases end up being true, depending on where you go to treatment. Many luxury rehabs exist just for this unique population, offering high-end accommodations, customized treatment plans, and stringent privacy measures. They also cater to working executives with flexible technology policies and time to work.

At rehabs like these, their clientele enjoy amenities like private bedrooms, fun extracurricular activities, chef-prepared meals, housekeeping, pools, gyms, saunas, and much more. Additionally, and perhaps most crucially, they encounter others in treatment with similar backgrounds—affluent, successful, and likely apprehensive about the process.

The Importance of Community

Some members of the top 10% may prefer fully private treatment, but for those who don’t, healing in a community can have a powerful impact. They’ll find real-life proof they aren’t alone in their struggles. They’ll gain support from others and offer it back. They’ll grow new friendships and form connections with both peers and staff. These connections and the tangible sense of not being alone can strengthen their recovery journey for years to come.

Treatment centers often offer group therapy and group activities to help peers connect. Group activities provide a dynamic way for clients to deepen their understanding of themselves and their peers. Depending on the location, these activities can range from tranquil nature excursions and exploring cultural landmarks to more exhilarating adventures like whitewater rafting and ziplining. Additionally, visits to spas offer a serene reprieve, rounding out the diverse array of experiences designed to rejuvenate body and mind.

Leveraging Wealth And Success for Recovery

Wealth and prestige can significantly enhance the recovery experience. For instance, people in the top 10% have the financial means to access high-end treatment services that fit their needs and preferences. The premium costs of these rehabs ensure a more comfortable environment and access to top-tier medical professionals, cutting-edge therapies, and exceptional amenities. Luxury rehabs often include private rooms, gourmet dining options, and expansive grounds.

Top-tier rehabs also create personalized treatment plans tailored to each client. This could include a blend of traditional and alternative therapies, private counseling sessions, and holistic approaches like yoga, meditation, and art therapy.

These aspects not only provide comfort but can also boost the overall effectiveness of treatment, making a higher-priced rehab a worthwhile investment for those who can afford it. But, bear in mind that luxury and private-pay only facilities aren’t the only places to get high-quality treatment. Many, many rehabs worldwide offer life-saving care for affordable prices and accept insurance. 

Recovery in Excess

Ultimately, money doesn’t solve everything. The aspects that come with excess wealth, like extreme pressure to perform and privacy issues, can dissuade people from going to treatment. However, many rehabs around the world exist specifically to address these concerns and more. You can find ultra-luxury centers on Recovery.com and see photos, reviews, and more. 
And to hear more about the recovery experience from a Wall Street trader and CEO of a luxury sober living center, listen to our recent podcast episode with Trey Laird here!

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From Wall Street to AA Meetings: An Executive’s Path to Healing, and How He Uses It to Help Others

Trey Laird is a man in long-term recovery, a CEO and founder, and a member of our advisory board at Recovery.com. He founded The Lighthouse Sober Living and The Lighthouse Recovery Coaching 365 Program, both of which cater to men and women needing support and a safe, comfortable environment in early recovery. 

As one of our advisory board members, Trey plays a key guiding role with lived experience in recovery and the treatment space. Listen to his episode and hear from other guests here!

Trey headshot

A Successful Start

Trey Laird initially worked as an equities trader on Wall Street. He’d graduated from Dartmouth College and began his career quickly, despite spending much of college steadily consuming alcohol and cocaine. Trey then found success in forming and maintaining positive relationships with his Wall Street clients—usually strengthened by drinks or parties after work. Describing his focus with clients, he says,

“It was building relationships…. One of my key positive attributes is I’m generally curious about other people and generally curious about what makes them tick. And today it’s super helpful because that may unlock a door to helping them recover.”

After graduating and beginning his career on Wall Street, Trey married and started a family. Then, at 32, a surgery left him with prescribed pain medications, which turned into a daily habit, and then into an addiction. 

Realizing The Need for Help

Trey eventually took prescription pain pills throughout the day and drank at night, going to bars where he wouldn’t be recognized. He began seeking solitude to drink or use substances, which went far out of his usual character as an extrovert. Trey says, 

“Being somebody that liked to be around a lot of people going to someone that, you know, wanted to not be around those people, was a big warning flag for me.”

Trey soon realized his drinking and substance use kept him from being the husband and father he wanted to be. He recognized his need for help and started looking for treatment options close to him.

Entering The Treatment Space

Trey sought treatment without knowing how it worked or what going to rehab really meant. But he went anyway, mentally prepared to stop his drug use. Trey initially planned to keep drinking after treatment, then was required to stop after he joined a 90-day outpatient program. At his wife’s request, Trey moved into his own place. He began going to 12-Step meetings in treatment and during his outpatient program, where he committed himself to at least make it through the 90 days. 

The meetings and the supportive community he found in Alcoholics Anonymous (AA) took him by surprise. It was not the cult-like setting he expected, rather, men with stories like his living in recovery. By the end of the 90-day program, his mentality surrounding treatment and substance use radically changed. Trey says,

“And it got to the point where I was like, what would the benefit be of having a beer again?” … “I like what I’m feeling. And more, maybe more importantly, I like the people that I’m around.”

Overcoming Challenges With The Support of a Sober Community

Trey’s path to recovery was strewn with formidable obstacles. During the financial crisis 2008, America’s economy teetered on the brink, presenting an unprecedented challenge. As a Wall Street trader, Trey found himself in the eye of the storm. Yet, his sober community became his anchor, providing unwavering support. 

Trey’s personal life also faced challenges. His wife filed for divorce. The stakes were heightened as the conditions of the divorce mandated that Trey pass a drug-free test to maintain visitation rights with his children. This requirement added another layer of pressure and was a crucial motivator in his steadfast commitment to sobriety.

“Going through that time period and meeting these men who just showed me how to live a life, no matter what, stuck with me. That’s what launched me into my recovery.”

He also adds, 

“The opportunity to interface with a live recovery community was essential.”

Accomplishments and Plans for The Future

New leadership at the company Trey worked for inspired him to leave the finance world and provide other men like him with the recovery community he found so vital. He wanted to offer a link between intensive treatment and home, and so in 2016, he opened The Lighthouse Sober Living. The luxury setting catered to men at first, opening homes for women later. Trey also remarried and has since added more children to his family.

The Lighthouse uniquely offers a sober living space for men like Trey, who have monetary means and have become comfortable in more professional settings. This, and the expectation to ‘man up,’ can make it even more impactful when clients instead embrace vulnerability. 

Since opening The Lighthouse, Trey has also begun a recovery coaching program, The Lighthouse Recovery Coaching 365 Program. Graduates of their sober living program attend the 365 program for 3-6 months, gaining professional recovery coaching and family coaching.

Trey aims to open more sober living homes for men and women and strengthen his local recovery community, extending the gift of support (and recovery) to as many people as he can. We’re excited to have him on our advisory board and call him a friend!


Listen to Trey’s podcast episode here, where our hosts Dr. Malasri Chaudhery-Malgeri and Cliff McDonald discuss Trey’s journey and all he’s accomplished—personally and professionally. Don’t miss it!

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Patience in Recovery: Keep Calm and Stay on the Path

The road to recovery from addiction is full of ups and downs. While milestones and moments of clarity can bring immense joy, the truth is that progress isn’t always easy. Patience allows us to weather the inevitable storms, understanding that healing takes time. 

Let’s look at why patience is so important to addiction and mental health recovery, and explore practical techniques to help you cultivate this essential skill and build a foundation for lasting success.

Understanding the Role of Patience in Recovery

The Nature of Recovery

Just like progressing in any other area of life, recovery is not a linear process. There will be victories—conquering cravings, having breakthroughs in therapy—but there will also be setbacks. Like any hero’s journey,1 in recovery, you’ll undoubtedly face challenges that test your commitment to the journey. This is where patience comes in. 

Creating change takes time. Developing new life skills is like building muscles: it takes consistent effort. As you rebuild your life after addiction, progress might look like two steps forward and one step back. It’s still progress. With patience and dedication, you’ll eventually find yourself well down the path toward lifelong recovery.

Benefits of Patience

While it may sound passive, patience isn’t just about sitting around, waiting for things to come to you. It can actually be an empowering way to take charge of your recovery process. Embracing patience helps you reduce stress and anxiety, which are common triggers for relapse.2 Maintaining a calmer state of mind makes it easier to manage difficult emotions and put your new coping skills into practice. 

Patience also leads to better decision-making. You’ll be less likely to make impulsive choices fueled by frustration, and more likely to take intentional steps toward your recovery goals. With patience as your guide, you’ll cultivate a calmer, clearer mind: an essential asset as you redesign your life. 

Challenges to Cultivating Patience

Losing patience is part of the nature of addiction3 itself, as addiction specialist Dr. David Fawcett explains: 

When we’re in our active addiction, the part of brain where addiction lives is badly overstimulated with all the intensity going on; with the dopamine and all the signals for more and more intensity. That really teaches the brain to forget about patience, because it always wants that instant gratification. And that is a real problem because over time, not only does the intensity increase, but behaviors become more impulsive.

Developing patience is key to countering this impulsivity. But there are other challenges along the way that tend to complicate things.

Frustration With Ourselves

On the road to recovery, you’re sure to encounter plenty of frustrations. There will be times when you hit plateaus and yearn for faster progress and more immediate rewards.  

When progress feels slow, it’s easy to get discouraged. Usually, our default mode in these times is to be self-critical. But while we may think this leads to improvement, the truth is that it often impedes our progress.

“Being hard on ourselves is familiar to many of us,” says meditation teacher Tara Brach. “We often distance ourselves from emotional pain—our vulnerability, anger, jealousy, fear—by covering it over with self-judgment. Yet, when we push away parts of ourselves, we only dig ourselves deeper into the trance of unworthiness.”

The antidote to this is self-compassion.4 “Whenever we’re trapped in self-judgment…our first and wisest step towards freedom is to develop compassion for ourselves,” says Brach.

Setbacks—even relapses—are a common part of this journey. If you find yourself comparing your progress to others, remember that recovery isn’t a race. It’s a deeply personal journey that looks different for everyone. Acknowledging these challenges and focusing on self-compassion lets you cultivate the patience you need to thrive in recovery.

External Pressures

Patience in recovery can also be tested by pressures from the outside. Societal expectations of immediate results can fuel your frustration. Family members might push for faster progress, lacking an understanding of the internal work involved. For many who return home after rehab, the pressure to return to their “old self” at work and in other aspects of day-to-day life can be overwhelming. But recovery is a journey of self-discovery, not a race to return to who you once were. Communicating your needs—setting boundaries with your family and having honest conversations with your employer—creates an environment that supports your sobriety.

Personal Expectations

Your desire for quick results can also be a major hurdle. You might set unrealistic goals or expect immediate changes. All this pressure is a recipe for disappointment and feeling like you failed. But recovery is a healing journey, not a destination. It takes time to rewire ingrained patterns and let go of long-held narratives. Take note of your small wins each day and stay focused on your long-term vision. By letting go of the need for instant gratification, you grow the patience needed for lasting transformation.

Recovery Strategies for Cultivating Patience

Meditation and Mindfulness in Recovery

In the throes of recovery, patience can feel elusive. Here’s where mindfulness and meditation can help. By focusing on the present moment, you detach from cravings and frustrations that fuel impatience. 

Start with simple exercises: focus on your breath, feel your feet on the ground, and listen to surrounding sounds. Notice these sensations without judgment. With practice, your mind will become calmer, allowing you to observe and breathe through intense emotions. As you become more present, you’ll find the space to accept hard moments and overcome frustrations in recovery.

Setting Realistic Goals

The road to recovery is paved with small victories. Instead of setting all-or-nothing goals, focus on achievable milestones. Break down long-term goals into smaller, manageable steps. Regularly review and adjust your goals as you evolve. This keeps you motivated, gives you a sense of accomplishment, and reminds you of the steady progress you’re making. 

Positive Self-Talk

Recovery can be tough, and negative self-talk can easily sabotage your patience. Instead, cultivate an inner voice5 that’s kind and encouraging. Acknowledge setbacks, but don’t dwell on them—reframe them as learning experiences. Remind yourself that this is only a bump in the road, not the end. Positive self-talk boosts your confidence and grows your patience. It reminds you that you’re capable of overcoming challenges—including building a life free from addiction.

Building a Support System

Leaning on Loved Ones

Loved ones are essential to our happiness, in recovery and in life. Surround yourself with supportive people who understand your struggles and celebrate your success. Share your recovery goals with them and ask for their encouragement. Their belief in you can be a powerful source of motivation.

It can be hard to ask for help, especially when we need it. Your loved ones aren’t there to judge, but to offer a safe space, a listening ear, and unwavering support on your mission to improve your life.

Professional Support

Therapists, counselors, and support groups are invaluable recovery allies. Therapists can help you identify the causes of your addiction and addressing them in a safe, supported way. Support groups provide a safe space to connect with others who understand what you’re going through. Professional support can also help you identify and address underlying reasons for addiction, like unhealed trauma. With professional support, you can develop the emotional resilience you need to navigate the ups and downs of recovery.

Practical Tips for Maintaining Patience

Daily Practices

Not everyone is naturally super patient, and that’s okay! Like any skill, patience can be learned. Try these techniques as a starting point:

  • Journaling gives you an outlet for processing emotions, and can help you identify triggers that make you feel impatient. 
  • Gratitude practices, like listing things you’re thankful for, shift your focus to what you already have instead of what you lack. 
  • Urge surfing helps you manage cravings by riding out feelings without acting on them. 
  • Relaxation techniques like deep breathing and meditation help you manage stress and cravings in the moment.

Results come with consistency over time. Try to make these a regular part of your daily routine. Start small—5 minutes of journaling each morning, or 3 deep breaths to center yourself when you feel frustrated. Over time, you’ll see how practicing these simple techniques helps you approach recovery with more ease. 

Managing Triggers

Patience can be especially thin when you’re confronted with a trigger. 

To address this, identify situations, people, or emotions that spark cravings or frustration (your therapist can help with this). Maybe it’s a certain bar, a high-pressure presentation at work, or an argument with your partner. Once you know your triggers, you can start to develop coping mechanisms. Avoid the bar altogether, use a relaxation technique to center yourself before work meetings, and learn how to better communicate with loved ones to reduce conflict. 

Having a plan in place empowers you to manage triggers effectively, preventing them from derailing your patience—and progress in recovery.

Celebrating Small Wins

The path to recovery is paved with small victories. You don’t have to wait for major milestones—acknowledge your daily wins! Did you resist a craving? Attend a therapy session?  These are triumphs worth celebrating.  

Take a moment to appreciate your progress, no matter how seemingly small. Journal about your accomplishments, reward yourself by doing something you enjoy, or share your win with a supportive friend. Taking stock of your wins reinforces positive behaviors, boosts your confidence, and grows the patience you need to persevere in recovery. Every step forward is a reason to celebrate!

Patience and Long-Term Recovery

Sustaining Motivation

Patience contributes to sustained motivation and long-term success in recovery. Embracing patience means you’re less likely to get discouraged by setbacks and more likely to retain your determination. Focusing on the long game, instead of chasing quick fixes, lets you trust the process. As you build your mental and emotional resilience, you position yourself for long-term success. 

Preventing Relapse

Preventing relapse involves tuning in to your emotions and triggers. This self-awareness helps you recognize early warning signs of relapse, like heightened stress or cravings, before they get out of control. Taking proactive steps like using techniques you learned in rehab, reaching out to your support system, or attending a support group meeting keeps you from veering further away from your goals. Patience empowers you to address these warning signs calmly and effectively, preventing them from escalating into a full-on relapse. 

“I had the patience and the willingness to stay sober.”

One man in recovery, Peter, credits patience with helping him finally stay the course toward recovery after years of being in denial about his addiction. He recalls his decision to commit to recovery6 while he was in the hospital after a car accident that happened under the influence:

I could easily have made a phone call but I wanted to quit. I had really had enough of it, and I had the patience and the willingness. I made the adjustments in my life that I had to, to stay sober.

Keep Trusting the Process

Patience in recovery doesn’t always come easy. But having the perspective to stick out tough times and see the process through is what allows you to reach the place where you can start reaping rewards. Nothing truly rewarding comes without effort. Sometimes all we can do when the road seems unclear is to keep putting one foot in front of the other. 

Find addiction treatment programs to support your path to a life in lasting recovery.

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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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Does a Good Therapeutic Relationship Matter in Therapy?

Effective therapists possess empathy, compassion, and trustworthiness that make them seem like superhuman healers. Those who find a good therapist often stay with them for years, which can strengthen their overall healing process and improve their resiliency. 

Building a rapport and sense of trust with your therapist can encourage you to share freely and feel safe doing so. This is crucial—if you’re going to therapy but don’t feel comfortable talking to them, you won’t reap the same benefits.

Many therapists encourage you to stay open-minded to the idea of switching therapists, so you can find your best fit. But how do you know what a ‘good fit’ is? And does it really matter?

Defining The Therapeutic Relationship

Therapeutic relationships1 build off mutual engagement, collaboration, and the bond patients and therapists form. Much of therapy’s success comes from this relationship, even more so than the type of therapy used and the therapist’s specific training. This positive effect exists in both medical and psychological treatment, and improves outcomes in both2.

The therapeutic relationship starts to form at your very first session. It can strengthen with each session2 as you and your therapist set goals, collaborate, and form a space you feel safe in. 

Benefits and Examples of a Positive Therapeutic Relationship

Ultimately, positive therapeutic relationships link to treatment success2 and healing. You’re more likely to continue with treatment and feel hopeful for change if your therapist makes you feel understood, safe, and an important part of the treatment process. 

Setting goals together and working to achieve them teaches practical skills for navigating future problems and concerns—without relying on advice from a therapist. This grows your agency and sense of self-efficacy, bolstering your hope and overall well-being. 

Here’s how a positive therapeutic relationship could look in practice:

  • You reach your first therapy appointment, nervous and unsure of how it’ll go. The therapist notes your discomfort and immediately works to reverse it: smiling, welcoming you, and introducing themselves. They ask questions about yourself and what brought you to therapy, listening attentively and engaging in the conversation with their body language and expressions. You feel cared for and safe, and start opening up more. Based on your first or second session, your therapist outlines a few goals you’ll work on together and asks you how they sound. You feel like a collaborative part of your treatment, which makes you want to engage more. 

Effects and Examples of a Negative Therapeutic Relationship

A negative therapeutic relationship can disrupt treatment and reinforce stigma about therapy and mental illness as a whole. You may feel uncomfortable, shamed, and belittled with a therapist that isn’t the right fit for you. But if that happens, don’t worry; you can always switch therapists. A therapist who isn’t the right fit for you could be perfect for someone else, and vice-versa. 

An example of an unhelpful therapeutic relationship could look something like this:

  • You go to your first session with the new therapist. Right away, they don’t exude compassion or much interest in you and your issues. You start to feel uncomfortable, and don’t trust them with your pain. They ask a few questions about yourself and why you’re there, but other than that, you feel pressured to fill the silence. They suggest modifications and changes to your behavior in a way that makes you feel diminished and a little embarrassed. You leave and cancel your next appointment.

How Therapists Can Foster a Good Relationship

Some people come to therapy with past misconceptions, shame, and nervousness. Therapists can alleviate these anxieties through the way they treat their patients and how they treat the act of getting help. 

For example, a kind, empathetic, and patient therapist can soothe initial nerves and validate their patient’s desire for getting help. They can express gratitude for their patient seeking care, and for trusting them with their emotions and struggles. These efforts connect the therapist and patient as humans, which can spark an immediate, positive affect on their relationship.

Aspects like these are key to forming a positive therapeutic relationship: 

  1. Listening without interrupting
  2. Validating fears and emotions
  3. Compassion
  4. Identifying and setting goals together
  5. Communicating regularly about your sessions and how they’re going

How You Can Contribute

A good therapeutic relationship takes effort on both sides, just like other relationships. Here’s what you can do (if and when you feel comfortable):

  1. Recognize your therapist can’t, and shouldn’t, think for you
  2. Engage in the goals you work on and any homework they may give you
  3. Communicate as openly as you feel comfortable
  4. Stay open-minded during your sessions
  5. Let your therapist know what is and isn’t working for you (they want to know!)

Signs You And Your Therapist Are a Good Fit

How you feel towards your therapist and the quality of your sessions can clue you into the nature of your connection. Do you enjoy talking to them? Do they make you feel safe and valued? Do you ever feel silly or foolish for opening up to them?

Reflect on your therapy itself too. Do you know what your treatment goals are, and has defining them been a collaborative process with your therapist? Do you feel like you’re making progress toward them? Do you feel hopeful in your recovery? 

Here are those questions laid out as boxes you can check to know if you’re a good fit:

  • You feel comfortable with your therapist.
  • You feel like they genuinely want to help and understand you.
  • You appreciate them as a person and feel appreciated in return.
  • You set clear goals and collaborate to meet them.
  • You feel hopeful and sense the tangible possibility of healing.

If you find you can’t check any of these boxes, or even feel the opposite, that’s a good sign you and your therapist aren’t the right fit. Remember, that’s okay. View any poor fits as a helpful learning experience that gets you closer to the right one. 

What to Do If Your Therapist Isn’t The Right Fit

First, know it’s acceptable and normal to not click with your therapist. Who you will feel comfortable with won’t be the same as your friends, or people in TV shows and movies. 

Therapists want you to feel comfortable and understood, and trying a new therapist is often one of the best ways to accomplish that. They’re used to it and don’t view it as a personal attack–not at all. People switch therapists for financial reasons, personal reasons, scheduling constraints, and much more.

Before you terminate your sessions, first have a conversation with your current therapist. You can bring up your concerns and what might make you feel more comfortable. For example, you might say you’re not seeing as much progress as you hoped and don’t feel like you’re learning coping strategies. You could also explain the behaviors or attitudes of your therapist that may make you less comfortable engaging in treatment. See what they say, and how they plan on addressing your concerns. 

You may find a solution and feel comfortable continuing services. If you don’t, here’s what you can do:

  1. Cancel any upcoming appointments with your current therapist.
  2. If you’re comfortable with it, explain that you’ll be leaving and looking for another therapist. Your current therapist can help connect you to other options. 
  3. Search for other therapists in your location or ones with online availability.
  4. Vet your new options for the qualities or treatment modalities you’d like to see after your first experience. Here’s 11 tips for finding the right therapist.
  5. Set up your first appointment; you can voice your concerns and preferences right away so your new therapist understands your past experience and treatment goals.

Empathy And Connection to Power Your Healing

In a good therapeutic relationship, you might feel like your therapist has superpowers. They help you see different perspectives, set personal goals, and feel–perhaps most importantly–that you and your experiences matter. You’ll ultimately learn to become your own therapist, navigating challenges and day-to-day life with new skills and coping strategies you learned in therapy.
Listen to our podcast episode to learn more about the therapeutic relationship and insights from renowned expert Dr. Donald Miechenbaum.

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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?

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How to Quit Vaping

Vaping has surged in popularity, partially due to aggressive marketing and the general misconception that it’s safe to vape. Vape companies often target young adults because they’re less likely to know the true dangers of vaping. As such, young adults are more likely to vape than adults1. But as more people become educated on the dangers of vaping and see the effect it has on their lives, more and more seek to quit.

The highly addictive nature of nicotine can make quitting a challenge. But the right support, a thorough “quit plan”, and mental determination can get you to long-term recovery. 

Understanding The Urge to Vape

The urge to vape comes primarily from nicotine, an addictive chemical2 that quickly reaches your brain when inhaled. It can make you feel soothed and satisfied3–even just the motion of bringing your vape to your lips can give you a dopamine hit. Since vaping is more accessible than drinking, taking hard drugs, or other substances, it’s easy to vape repeatedly throughout the day. Stepping out to smoke/vape is both accepted and common—think of the “smoke breaks” available to most workers. It can feel unnecessary to resist the urge to vape when people have the means and ability to do so easily.

For young adults, resisting can be particularly hard due to peer pressure, social acceptance, and the near-constant presence of vapes. Many young adults aren’t even aware vapes have nicotine4. And with a variety of tasty vape flavors and appealing packaging, it can be hard to view vapes as bad or dangerous. A few puffs can quickly turn into a habit, which can lead to addiction.

Nicotine withdrawals also cause cravings2 or a very intense urge to vape. Resisting cravings can be tough, but a myriad of benefits await you in recovery.

The Benefits of Quitting Vaping

Vaping is commonly misunderstood as less dangerous than smoking cigarettes. While most vapes do have less harmful chemicals than cigarettes5, they still have them. Both vapes and cigarettes contain cancer-causing carcinogens. Vaping and consuming nicotine can lead to lung cancer, damage brain development, and harm fetuses. 

Once you stop vaping, you’ll notice immediate and long-term benefits.

Immediate and Long-Term Health Benefits

When you quit vaping, you’ll notice these immediate health benefits6:

  • Less irritation in your lungs, throat, and mouth.
  • Improved mental health, since vaping can make symptoms of depression and anxiety worse6.
  • Improved physical health.
  • Less preoccupation with vaping, which can lead to better relationships, more mental clarity, and an overall positive outlook.

Long term, you’ll experience better health and more resilience to both mental and physical ailments since nicotine actively harms the body5 and worsens mental health conditions. You’ll also save money and lower your chances of developing cancer, especially in the lungs.

Financial Savings

When you quit vaping, you’ll save the money normally spent on vapes. This can amount to a lot. For example, an average vape costs $12-20 dollars. The average vaper takes 365+ puffs a day7 and typically goes through 1+ vapes a week, though the average use, cost, and puffs-per-vape can vary widely. But you can expect to spend $1,000 to $1,500+ each year on vapes and cartridge refills. This breaks down to:

  • A month or two of rent, depending on where you live.
  • A few months of your utility payments.
  • A $5 cup of coffee every weekday for a year.
  • A new phone or laptop.
  • Getting a nice manicure or pedicure every month for a year.
  • Ordering takeout once every week for just under a year. 

The money you save by quitting vaping could go towards any of the above examples, or you could put it in savings, your 401k, a Roth IRA, or any other investment account. If you put $1,500 a year into a Roth IRA in your early twenties and retire at 65, you could accrue over $370,000.

Improved Quality of Life

Without a dependence on vaping, you’ll enjoy an improved quality of life. You can expect to feel more present in day-to-day moments, which can benefit your friendships, relationships, and feelings about yourself. You won’t feel preoccupied thinking of vaping, when you can vape next, and where your vape is.

Preparing to Quit Vaping

Preparing to quit and setting up a strategy, or “quit plan”, can streamline your quitting process and help you prepare for any potential setbacks or detours. Your quit plan includes your motivations and reasons for quitting, which can remind you of your goals when things get tough. It will also include your quit date, your triggers and vaping habits, and your support system.

Set a Quit Date

Set a clear quit date rather than waiting for the right time or enough motivation. It could be a day or a week from now, but it should be close enough to anticipate and mentally prepare yourself.

Mentally preparing can set you up for success. You’ll know what’s coming and when it’s going to happen, which can make you less resistant to change. 

Tell your friends and family about your quit date, too. They can help you stay accountable and offer support as the day gets closer, as you begin, and as you navigate the ongoing quitting process.

Understand Your Vaping Habits

Knowing when and why you vape can help you quit. Keep a notebook handy or use your phone to track when you vape and what triggered the urge. You may notice you vape more at certain times of the day or when stressful events happen. 

Your quit plan can accommodate your habits and triggers once you know they’re there. For example, if you tend to vape once you wake up, you could incorporate a new habit into your morning routine to take its place. Yoga, journaling, or exercise could work for you. If you vape out of boredom, you could try playing a game on your phone, working on a puzzle, or taking a walk.

Build a Support System

Friends, family, and healthcare professionals can offer vital support during your quitting process. Let them know you’re planning to quit, your quit date, and what would help you most. 

For example, you could recruit a friend to be your daily accountability partner. Your doctor, therapist, or other professional can offer their support and clinical advice during your quitting journey. They can also refer you to therapy, quitting programs, or other resources.

Strategies to Quit Vaping

You can quit vaping with several strategies. Each has its pros and cons, so keep your lifestyle and goals in mind as you decide which would fit your needs. 

Gradual Reduction vs. Cold Turkey

Gradually reducing how much you vape means you slow your use in increments, like 50 less puffs a day, then 100, then 200, and so on. You could also limit yourself to one vape a week, then one for two weeks, then no vape at all. Gradual reduction can give your mind and body a chance to adjust to less nicotine and potentially soften withdrawal symptoms. However, gradual reduction takes longer. If you’re looking to achieve abstinence quickly, it may not be the best strategy for you. 

Going “cold turkey” means you stop all vaping and tobacco use at once. Some studies find this method significantly more effective8 than gradual reduction because the end goal and process is clearer than gradual reduction. Going cold-turkey means you stop vaping quickly, but the withdrawal symptoms can be more harsh and disrupting. If you’re adequately prepared for cravings and withdrawal symptoms, going cold turkey can work for you. 

Nicotine Replacement Therapy

Nicotine replacement therapy (NRT) can help quitting feel more comfortable9. It provides a small, controlled amount of nicotine to make withdrawals and cravings less intense. NRTs don’t contain the harmful chemicals and carcinogens found in vapes and cigarettes. The U.S.’s Food and Drug Administration (FDA) approved 5 types of NRT:

  1. Patches
  2. Gum
  3. Lozenges (hard candy)
  4. Nasal sprays
  5. Inhalers

You can find these NRTs at most drug stores, pharmacies, or grocery stores with a Health section. Their accessibility and affordability makes them a practical quitting tool. 

Prescribed medications like bupropion10 and varenicline11 can also help you quit by targeting areas of the brain that contribute to addiction and cravings. Talk to your doctor or psychiatrist to see if these medications may be a good fit for you.

You can manipulate NRT to fit your needs, which makes it a diversely effective tactic and harm-reduction strategy. You can even combine two methods, like patches and gum, and reduce them at-will. Many NRTs are sold in incremental doses, helping you reduce your intake over time. 

Behavioral and Psychological Strategies

Therapy can help you quit vaping. Working with a therapist or counselor, you’ll uncover if vaping has become a coping tool and behavioral strategies you can replace it with. Cognitive behavioral therapy (CBT) has become “the most well-established and efficacious” intervention12 for quitting vaping and smoking.

In cognitive behavioral therapy (CBT), you’ll learn to identify the thought patterns or distorted beliefs that lead to vaping. You’ll then learn how to correct thought distortions before they lead to negative emotions, rumination, and the desire to cope with them through vaping. 

Mindfulness-based interventions (MBI) have also been found to help12 people quit vaping. Mindfulness brings a greater awareness to triggers, your mental state, and your environment to help you navigate cravings. By identifying potential triggers and the emotions you feel, you’ll learn practical ways to protect yourself and how to tolerate discomfort without vaping. 

Managing stress can also help you during your quitting journey since stress can trigger the urge to vape. Drink plenty of water throughout the day and eat nutritious foods to help your body accomplish its daily functions. Regular exercise can improve your physical health and reduce stress. Practice self-care by giving yourself time to rest, relax, and enjoy hobbies.

Managing Withdrawal Symptoms

As you reduce or completely stop vaping your mind and body will go through withdrawal symptoms. Keep in mind nicotine withdrawals won’t harm you13, though they’ll likely feel uncomfortable. Here are some common nicotine withdrawal symptoms14

  1. Trouble concentrating on work or school.
  2. Feeling irritable and getting annoyed.
  3. Intense cravings.
  4. Feeling tired and groggy.
  5. Sleeping less or worse than usual.
  6. Frequent headaches.
  7. Increased appetite and hunger (nicotine reduces appetite15).

To deal with nicotine withdrawals and cravings, make sure you’re drinking enough water. This helps your body flush out toxins. Set a regular sleep schedule for yourself to combat daytime grogginess and trouble sleeping at night. And make sure your support system knows about your situation and can help as needed. A few other tips include:

  • Eat healthy snacks and keep them on-hand as your appetite returns. 
  • Take over-the-counter pain medications as needed for headaches.
  • Plan ahead for cravings and keep distraction tools on you. These could include fidget toys, a gaming system, a notepad for doodling/journaling, or relaxing phone games.

Staying Vape-Free: Long-Term Strategies

Relapse may be part of your recovery journey, and that’s okay. Remember why you decided to quit and reference your quit plan. Implement long-term strategies to keep your recovery strong, even after relapses.

Avoiding Triggers

Understanding your triggers helps you avoid them. Once you know what they are, you can adjust your daily habits or schedule to avoid them. For example, if a certain venue, bar, or restaurant triggers the urge to vape, try a new place. If people trigger the urge, keep a safe distance between them and connect with friends who make you feel supported and safe.

Songs, books, and TV shows/movies may also trigger cravings if you listened to or watched them when you vaped or if they feature vaping. Be mindful of how media makes you feel and how it can support, rather than damage, your recovery journey. 

Embracing a Healthy Lifestyle

New habits and lifestyle changes can improve your overall well-being, which can help you manage stress and other negative emotions without vaping. Try incorporating these habits and lifestyle changes into your daily routine: 

  1. Exercise for 30+ minutes daily. Do whatever feels enjoyable to you, whether that’s going on a walk, weightlifting, or swimming. 
  2. Eat a healthy, balanced diet with whole foods to fuel your mind and body.
  3. Set aside time for hobbies. If you already know what your hobbies are, invest time in them. If you don’t, try exploring new activities to see what you like.
  4. Practice self-care by doing something that soothes or relaxes you, like watching your favorite TV show, reading a book, or baking.
  5. Spend time with friends and those who make you feel loved.

Seek Ongoing Support

Ongoing peer, familial, or therapeutic support can strengthen your recovery. Stay in touch with loved ones and regularly attend therapy sessions to cope with challenges as they arise. Online forums and communities on social media also offer convenient support and a sense of camaraderie.

Resources and Help for Quitting Vaping 

You have many resources to use at any point in your quit journey, including online support, books, and podcasts.

Online Support

Websites like Smokefree.gov, CDC.gov/quit, and Truth Initiative offer educational resources and tips for how to quit vaping.

Quitlines

You can call or text quitlines to get immediate support, or sign up to text-based programs and get motivating texts during your journey. 

  • Get daily supportive texts through Smokefree.gov by texting QUIT to 47848.
  • Teens and young adults can enroll in This Is Quitting by Truth Initiative.
    • Text DITCHVAPE to 88709 and get daily text support related to your progress, concerns, and quit date. You can text COPE, STRESS, SLIP or MORE to get instant support.     
  • Search for quitlines and other quitting resources in your state.

Books

Podcasts

Listening to podcasts on how to quit vaping offers convenient and highly accessible support. You can incorporate them into your daily routines, like listening to one as you drive to work. Here are a few options to check out.

  1. The Quit Vaping Podcast hosted by Andrew Capriano
  2. Quit Smoking With Me: A 30-Day Interactive Podcast hosted by QR Clothing Brand
  3. Quit Smoking Now hosted by Dr. Daniel Seidman
  4. Quit Smoking Podcast: Quitting Isn’t Hard; Deciding To Is hosted by mrimax.

Professional Help

Therapists and medical professionals can help you safely quit vaping, tackle underlying causes, and feel supported in your journey. Search the internet or ask your primary care physician for a referral to find a specialist. Many counselors and therapists focus specifically on addiction and recovery, helping you understand behavioral causes and learn coping tools. 

Own Your Health And Wellness

Learning how to quit vaping sets you up for a lifetime of recovery. Remember to set a quit date, develop a quit plan that includes your goals and motivations, stay close with your support system, and get professional help. 

With a thoughtful quit plan and support system in place, you can embark on your recovery journey. If you relapse, that’s okay. Use your quit plan again to reorient yourself—take it one day at a time and remember everything you’ve accomplished, the benefits you’ve gained, and how far you’ve come.

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A Journey to Wholeness: Rebuilding Safety and Trust with Trauma-Informed Care

We were thrilled to speak with Athena Phillips in our recent podcast episode. Athena is an experienced therapist and educator who specializes in trauma and dissociative disorders. Our enlightening conversation was led by our host, Dr. Malasri Chaudrey-Malgeri, Editor-in-Chief, and co-host Cliff McDonald, Chief Growth Officer.

Listen to Athena’s episode and hear from other guests here!

Background, Experience, and Passions

A history in behavioral health treatment inspired Athena Phillips’ pursuits as a therapist and her desire to spread resources, education, and support to address the global issue of trauma. Athena founded the Integrative Trauma Treatment Center (ITTC), created the education-focused Orenda Project, and co-founded a continuing education and community support platform, KALOS, for other mental health professionals. Athena also spent time in Rwanda, learning about their experiences and creating her Multicultural Trauma Training program there.

Her passion for progressive, culturally competent trauma treatment began during an internship at the Sexual Assault Resource Center. Athena worked with people with developmental disabilities for 15 years, then in private practice before opening the ITTC. Her facility meets an ongoing need for trauma-informed care and a progressive understanding of post-traumatic stress disorder (PTSD) and dissociative disorders.

Journey to Trauma Treatment and Findings Along The Way

Athena founded the Integrative Trauma Treatment Center (ITTC) in 2012, filling a large gap in trauma-informed care. She recognized patients with trauma, PTSD, and dissociative disorders weren’t often receiving the sensitive, trauma-informed care that made them feel safe in treatment and trusting of their providers and peers. Their sensitive setting and culturally competent staff create a unique space for healing. ITTC offers a unique array of therapies and services, including individual therapy, group therapy, Reiki, yoga, and more.

Athena and her coworkers traveled to Rwanda to learn more about their experiences with collective trauma and post-traumatic growth. There, Athena created and facilitated a trauma training program catered to their culture and community. Her time in Rwanda emphasized collective and culturally competent healing, which she integrates into her current practice and in continuing education opportunities. Athena says,

“So I really want to emphasize community as part of healing for humans, all humans, but even for clinicians…that was one of the key features that I pulled from Rwanda.”

Normalizing The Human Experience Through Group Work

As a trauma and dissociative disorders specialist, Athena strives to meet each patient where they’re at with their comfort levels, ability to share, and level of trust. Connecting on a human level, letting each patient know what they’ve experienced doesn’t separate them from others, can strengthen their recovery experience. Athena says,

“Even if our experience feels like a departure, we’re still interconnected on a really deep and unknown level….And it helps me continue to normalize the experience of those I’m working with.”

As Athena saw in Rwanda, community and group healing can be powerful tools in healing. They offer group therapy at ITTC to bring patients together, helping them see and hear they aren’t alone. She notes an environment of safety and trust is often required for those with trauma to feel comfortable in a group setting, but once patients feel comfortable, the benefits can go far beyond 1:1 therapy. Here’s another quote from her podcast episode:

“That’s like the foundation of attachment, right? That we need somebody to see us, to attune to us, to understand us and respond appropriately…. Expanding the number of hands and arms that are around us while we go through hard things is obviously going to create a different, a higher level, of support. So I really strongly believe in group work as being foundational to moving forward.”

Addressing Complex Cases with Compassion and Experience

Along with treating symptoms of trauma and complex PTSD, Athena also specializes in dissociative disorders and their relation to trauma. She helps patients navigate complex conditions like dissociative identity disorder (DID), which can develop after childhood trauma and adversity. Athena is almost complete with her education as a Doctor of Psychology, adding to her experience as a Licensed Clinical Social Worker (LCSW)/therapist. She continues to provide training and community for other healthcare professionals with KALOS, an education platform.

Early, accurate diagnoses of conditions like DID, other dissociative disorders, and PTSD can lower costs of treatment, speed up access to care, and improve a patient’s overall quality of life. Athena sees changes like this, and a reuniting to our human connectedness, as important pieces in improving lives and helping those with trauma feel seen in their healing.