Tag: Mental Health

Posted on

Journey to Equilibrium: Expert Strategies and Daily Practices for Mental Health and Eating Disorder Recovery

In the backdrop of our bustling, high-stakes world, the tapestry of mental wellness has become a cornerstone thread in the weave of a balanced life. With ceaseless demands tugging at our attention and energy, the journey to mental health can often feel like a labyrinth where serenity is but a whisper heard faintly in the distance. As we traverse through the thicket of stress, anxiety, depression, and a myriad of psychological hurdles, the yearning for practical and accessible strategies to shore up our mental ramparts is palpable.

Recovering from an eating disorder is a voyage that navigates the turbulent waters of physical health, emotional well-being, and psychological resilience. For those charting this path, the significance of daily habits, tailored advice for mental health challenges, and tactics for bolstering emotional resilience cannot be underscored enough.

Cultivating Daily Habits for Mental Well-being

“Daily habits are the tender threads that weave the tapestry of mental wellness; practice them with intention, and you’ll craft a resilient, joyous life.”

Dr. Mala

A cornerstone of recovery is establishing a set of nourishing daily habits that promote mental health. Consistency is key. It’s essential to build a routine embedded with self-care practices that foster a positive relationship with food and body image. Mindful eating techniques, which encourage a focused and appreciative approach to meals, can be particularly helpful. Additionally, integrating gentle physical activities, such as yoga or walking, can improve body awareness and provide a sense of grounding. 

5 Guiding Tips to Develop Your Own Daily Habits

  1. Establish a Morning Routine: Begin each day with a consistent set of activities that promote calm and set a positive tone. This might include meditation, deep breathing exercises, or writing in a gratitude journal to cultivate mindfulness and set intentions for the day ahead.
  2. Mindful Eating Rituals: Create a peaceful environment for meals, free from distractions like screens or intense conversations. Focus on the flavors, textures, and smells of your food, and listen to your body’s hunger and fullness cues to develop a harmonious relationship with eating.
  3. Daily Movement: Incorporate movement that feels nurturing and enjoyable, rather than punitive. This might be a morning stretch, a midday walk, or an evening yoga session. Choose activities that you look forward to and that foster a connection with your body in a positive way.
  4. Scheduled Self-Reflection: Allocate time each day for personal reflection, which can include journaling, practicing self-compassion affirmations, or engaging in a hobby that brings joy and allows for self-expression, which provides a creative outlet and a break from daily stressors.
  5. Evening Wind-Down: Create a nighttime routine that signals to your body it’s time to rest. This may involve dimming lights, turning off electronic devices an hour before bed, reading, or practicing a relaxation technique to ensure adequate rest and recovery, essential for mental well-being.

Seeking Community and Professional Support

Recovery is rarely linear, and those on this journey often grapple with anxiety, depression, and obsessive thoughts related to food and body image. Mental health experts emphasize the importance of developing coping mechanisms to manage these difficulties. Cognitive-behavioral strategies can be effective in identifying and altering distorted thought patterns. Engaging in activities that promote a sense of achievement and self-compassion, like creative arts or volunteering, can also uplift mood and self-esteem.

Regular consultation with a therapist who specializes in eating disorders can offer personalized strategies and supportive recovery roadmaps. Furthermore, joining support groups can offer solace and solidarity, providing a community that understands and shares the complexities of this experience.

Building Emotional Resilience Amidst Recovery

“The journey to resilience is both delicate and bold; in the tender act of journaling and the quiet power of gratitude, one finds the stepping stones to emerging stronger from the struggle.”

Dr. Mala

Resilience is a dynamic process of adaptation. It’s about bouncing back from setbacks and growing stronger from the struggle. For individuals recovering from an eating disorder, building resilience is about embracing vulnerability and the courage to seek help. 

Building emotional resilience is a cornerstone in the journey of recovery from an eating disorder—an odyssey marked not just by the struggle to heal physically, but to find and foster inner strength. This resilience isn’t built overnight; it’s a skill honed through continuous effort and an open-hearted willingness to confront one’s own vulnerabilities. It requires the bravery to acknowledge the need for help and the humble acceptance of support. 

Personalizing Your Journaling Practice: Making it a Habit You’ll Stick To

For many, journaling has emerged as a powerful ally in the quest of recovery. By putting pen to paper, individuals navigating the complexities of an eating disorder can dissect their thoughts, celebrating triumphs and parsing tribulations with equal candor, turning self-reflection into a stepping stone towards recovery. Keep these tips in mind to enhance the experience:

  1. Choose Your Medium Wisely: Some people prefer the tangibility of pen and paper, while others might find a digital journal more convenient. Select a journaling method that feels most natural to you and fits your lifestyle.
  2. Set Realistic Expectations: You don’t have to journal every day or write pages upon pages unless that works for you. Start with a few times a week, even if it’s just bullet points or quick reflections.
  3. Create a Comforting Space: Establish a cozy spot for your journaling – a place that makes you feel relaxed and at ease. Whether it’s a quiet corner with a favorite chair or a spot in your garden, make it an inviting place that you look forward to spending time in.
  4. Ditch Perfectionism: Your journal is a no-judgment zone. It doesn’t need to have perfect grammar or profound insights every time you write. It’s a space for your true thoughts and feelings, unfiltered and unedited.
  5. Incorporate Prompts: If you’re not sure what to write about, use journal prompts to get the words flowing. These can be as simple as “What am I grateful for today?” or more in-depth, like “What challenge did I overcome this week, and how did I do it?”
  6. Make it a Ritual: Pair your journaling with a habit you already have; like your morning coffee or winding down before bed. This can help journaling become a natural part of your routine.
  7. Reflect and Review: Occasionally look back on past entries. This can offer valuable insights into your growth and remind you of past challenges you’ve overcome, reinforcing the benefit of your ongoing practice.

Remember, the key to journaling is making it a personal and meaningful activity that you genuinely enjoy, leading to a deeper commitment to the practice.

Embracing Gratitude: The Transformative Power of a Thankful Practice

Practicing gratitude serves as an antidote to the consuming nature of an eating disorder, as it gently coaxes the mind away from the cacophony of negative self-talk and toward the melody of positivity. Gratitude encourages an individual to acknowledge the beauty in the mundane, the growth in the pain, and the courage in their own story. Coupled with the vital practice of goal-setting, individuals recovering from eating disorders can find structure and motivation in an otherwise daunting process. Each goal achieved, no matter the size, is a triumph—an affirmation that they are moving forward. Such practices do more than just nurture resilience; they stoke the embers of hope, reminding those on the path to recovery that every day is an opportunity for progress, and every small victory is a celebration of  inner strength. 

5 Tips to Incorporate Gratitude Into Your Daily Living

  1. Start Your Day with Gratitude: Begin each morning by mentally acknowledging three things you’re grateful for. This could range from appreciating a good night’s sleep, the comfort of your bed, or the sunrise that greets you. Cultivating a mindset of gratitude at the start of your day can set a positive tone for the hours ahead.
  2. Gratitude Reminders: Place sticky notes with written affirmations or objects that symbolize gratitude in locations where you’ll see them throughout the day, like on your bathroom mirror, your desk, or the fridge. These visual cues can serve as prompts to pause and reflect on what’s good in life.
  3. Grateful Reflections at Mealtime: Use mealtime as a trigger to think about what you’re thankful for. Before you eat, take a moment to express gratitude for the food, the hands that prepared it, and the company you share, if applicable. Connecting gratitude with a daily activity ensures regular practice.
  4. Gratitude Journal During Downtime: Keep a gratitude journal and make it a habit to write in it during your downtime. Even if it’s just five minutes before bed, jot down a few things that you were grateful for that day. Writing reinforces the feelings associated with the things you’re thankful for and can improve your overall sense of well-being.
  5. Express Gratitude to Others: Make it a point to express your appreciation to at least one person each day, whether it’s a family member, a friend, or a coworker. A simple “thank you,” a note, an email, or a quick call can not only brighten someone else’s day but also strengthen your own feelings of gratitude.

Incorporating these practices into your daily life can create a ripple effect, enhancing not only your outlook but also positively impacting those around you. Gratitude is more than just a feeling; it’s an approach to life that can profoundly shift your perspective and improve your mental and emotional health.

Beyond the Individual: The Role of Community in Eating Disorder Recovery

“In the orchestration of recovery, the individual is the soloist, but it is the harmonious support of friends and family that forms the symphony of healing.”

– Dr. Mala

The road to recovery from an eating disorder is a journey that is seldom walked alone. While personal determination and resilience play critical roles, an individual’s environment is an essential piece of the healing puzzle. Recognizing the importance of a supportive network is crucial, and education for friends and family is a linchpin in constructing a recovery-friendly community.

Understanding the Journey Together

Eating disorders are complex, with deep psychological roots manifesting in behaviors that can be both physically damaging and emotionally draining. For those on the outside looking in, understanding these complexities is often challenging. Misconceptions and stereotypes about eating disorders can inadvertently lead to stigmatization, isolation, or even worsening of the issue for the sufferer.

It is imperative, then, for those in the immediate circle of an individual with an eating disorder to embark on a learning journey of their own. This means delving into the whys and hows of eating disorders—grasping the triggers, recognizing the signs of distress, and comprehending the inner turmoil that sufferers may experience. It’s about building a foundation of knowledge from which empathy can grow.

Educational Interventions and Open Dialogues

Family-oriented educational interventions are impactful. These might include structured workshops, family therapy sessions, or informational meetings with healthcare professionals specializing in eating disorders. Such initiatives encourage open, honest dialogues and equip family members and friends with strategies to provide the right support at the right time.

The focus of these educational efforts should be to nurture a nonjudgmental, empathetic stance, creating a safe space for the individual to share their thoughts and feelings without fear of reproach. It’s also about fostering a constructive environment that can reduce the burden of shame often associated with these disorders.

Collective Strength in Support

Eating disorder recovery can sometimes mean re-learning how to have a healthy relationship with food, body image, and self-perception. Here, the constant reinforcement from a knowledgeable support system can make all the difference. Loved ones can reinforce positive behavior, lend a compassionate ear, and offer the much-needed encouragement that recovery is indeed possible and within reach.

Through an informed, collective approach, friends and family become invaluable allies in the ongoing fight against eating disorders. They evolve into advocates who understand the importance of patience, celebrate small milestones, and remind their loved one of the light at the end of the tunnel when days are dark.

Posted on

Exploring Recovery and Treatment Options: Your Guide to Mental Health and Addiction Support

It’s a powerful decision to seek treatment for addiction and mental health conditions. Once you commit to recovery, you can begin the process of finding treatment that fits your needs. This can be much simpler than you might expect with the myriad of resources and treatment services available. 

This guide explores the various treatment options for addiction and mental health recovery, so you can identify what will work best for you and your recovery needs.

Understanding Treatment Options and Levels of Care

Your condition, its severity, and other factors typically determine your level of care. Consult with your doctor to see which level they recommend based on your unique situation. Treatment options include:

  1. Inpatient detox with the necessary medical support to manage withdrawal symptoms and make detox a more comfortable and safe experience. You’ll have 24/7 monitoring and support in a live-in environment.
  2. Residential treatment for intensive addiction and mental health treatment focused on your psychological needs and providing a safe, structured environment. Here, you live on-site and engage in full-time therapy to heal underlying factors.
  3. Day treatment offers 30+ hours of weekly therapy, and you’ll typically live at home with evenings available for work or family time.
  4. Intensive outpatient programs provide 20+ hours of weekly therapy in morning, afternoon, or evening sessions to accommodate work and personal needs.
  5. General outpatient includes 1-2 weekly therapy sessions to keep you connected to peers and professional support.
  6. Sober living provides peer housing to keep you connected with daily structure, routines, and accountability.
  7. Virtual treatment offers an all-online recovery experience, using secure online platforms to join meetings and speak with treatment providers in a location convenient to you.

Residential treatment, which usually lasts 28-90 days, provides more intensive care and a monitored living environment that’s substance-free and supportive. Outpatient offers less intensive care when you and your care team decide you feel comfortable living at home and having more independence. Some people progress through each level, starting with detox and ending with sober living. Others may only attend day treatment; your path depends on your unique needs.

When considering treatment, you can also get an idea of where you want to go—if you want to stay close to home, travel to another state (like a southern state in the winter), or go abroad for a completely new experience. Going close to home may be more convenient, while out-of-state or international treatment allows you to enjoy a new environment.

Therapy and Counseling

Therapy and counseling provide regular support on a weekly, biweekly, or monthly basis. You’ll talk 1:1 with a therapist or in a group setting to investigate your condition(s) and its root causes, develop coping tools, and adjust negative self-talk. Your therapist will use one or more evidence-based therapies, like cognitive behavioral therapy (CBT), dialectical behavioral therapy (DBT), or a trauma-focused therapy like eye movement desensitization and reprocessing (EMDR).

You can also attend Biblical counseling, marriage counseling, and family counseling to recover from addiction and mental health conditions.

Medication-Assisted Treatment (MAT)

Medication-assisted treatment (MAT) relieves withdrawal symptoms from opioids and alcohol. It can also prevent relapse by managing cravings1 and causing unpleasant reactions to substances, like Antabuse for alcohol use disorder2. MAT can also refer to psychopharmaceuticals, which are medications for mental health conditions3 like depression, anxiety, and psychotic disorders.

A doctor or psychiatrist prescribes MATs based on your symptoms and preferences. Together, you’ll identify how long you’ll be on the medication, effects you can expect, and any negative side effects to be aware of. They may develop a tapering plan to help you gradually lower your dose until you’re off the medication completely.

Support Groups and Peer Counseling

You can join a wide array of support groups for addiction and mental health recovery. Groups such as Alcoholics Anonymous are faith-based and follow the 12 Steps to maintain recovery.

Non-12-Step, peer-led groups include Self-Management and Recovery Training (SMART) peer groups, and spiritual groups. A therapist leads group therapies focused on a specific therapy, such as DBT groups.

Exploring Different Therapeutic Approaches

You have multiple therapies available to meet your unique needs. They’ll have different focuses and techniques, but all aim to improve your well-being and resilience. 

Cognitive Behavioral Therapy (CBT)

CBT addresses unhelpful thought patterns and thought distortions4, like black-and-white thinking (something’s either all good or all bad) and discouraging self-talk. Your therapist will help you recognize the thoughts and emotions leading to unhealthy coping behaviors, like addiction. Then, you’ll work on changing or adapting these distortions until they become realistic, positive, and/or manageable. For example, you may recognize shame as a driving factor for taking drugs. CBT helps you challenge that shame, find out where it comes from, and recognize you have other ways to cope. 

Dialectical Behavioral Therapy (DBT)

Similar to CBT, DBT is mindfulness-based and addresses unhelpful thought patterns but with the intent of coping, accepting, and adapting5 rather than challenging the thoughts. It’s renowned for its ability to treat borderline personality disorder, suicidality, and depression, but has wide-spread benefits. DBT can feel more validating and motivating for patients with ingrained thought distortions, encouraging them to navigate them without invalidating their experience and emotions. 

Motivational Interviewing

Motivational interviewing uses direct, person-centered motivation6 to encourage beneficial behavior and implement self-sufficient tendencies. It was first developed to treat alcohol use disorder and encouraged clients to “explore and restore ambivalence.” It helps clients recognize issues and how they’re going to cope with them by tapping into their inner values and goals. For example, a patient may recognize they have an issue with explosive anger; they value others and their feelings, and use that value to motivate changes in their behaviors.

Holistic Approaches

Holistic recovery options address each person as a whole, typically using movement or body-based activities to provide mental and physical healing. Examples include yoga, energy therapy, and creative therapies like art therapy and music therapy. These therapies engage mind and body, promoting recovery in the same. When combined with evidence-based therapies, they can be especially effective7. 

Specialized Programs for Dual Diagnosis

Having a dual diagnosis means you have two or more co-occurring conditions, like a substance use disorder and depression. Many rehabs and other treatment centers offer specialized dual-diagnosis care to treat addiction and its underlying causes. That’s because mental health conditions and addiction, or two mental health conditions, can cause the other8 and become an ongoing cycle. Dual-diagnosis treatment aims to address both conditions at once for a more integrated and personalized recovery experience.

A treatment facility with dual-diagnosis care will often begin treatment with in-depth psychological and physical assessments to diagnose co-occurring conditions and tailor your treatment accordingly. They may also have psychologists and psychiatrists on-staff to offer more informed mental health treatment.

Factors to Consider When Choosing a Treatment Program

Once you and your care team narrow down the type of treatment and level of care you need, you can then consider some key logistics to help you make a final decision. Keep the following factors in mind:

  • Location and accessibility. Is it easy to get there? Can you realistically make the commute as often as your treatment plan requires? Consider where you’d like to go for treatment, too—close to home, in another state, or abroad.
  • Cost and insurance coverage. Check to see if the treatment facility you have in mind takes your insurance. If they don’t, or if you don’t have insurance, see if you qualify for a scholarship program or if you can set up a payment plan.
  • Accreditation and licensing. Check to make sure your facility is properly accredited and licensed. They’ll typically include this information prominently on their website, like being accredited by the Joint Commission or CARF, LegitScript certified, and/or licensed in their state to provide treatment.
  • Individualized treatment plans. Will your treatment plan be personalized to your needs? You can confirm this by searching their website or speaking directly with staff to see how they’ll individualize your care.

Start Exploring and Forging Your Path to Recovery Today

Your treatment journey is yours and yours alone. The more you learn about your recovery options, the more confident you can feel starting the journey. Doctors and mental health professionals can also guide you through the process and help you figure out which treatment methods and alternative therapies will suit you best.
To browse a variety of treatment centers, use Recovery.com to see photos, insurance information, and an overview of each center’s treatment options.

Posted on

Starting Your Journey: A Guide to Addiction and Mental Health Recovery

Seeking help for addiction and mental health recovery is one of the most important steps you can take in your journey; however, beginning the process can seem daunting and confusing. This guide can help you know where to start, understand your options, and make informed decisions that are best for your recovery needs.

Acknowledge the Need for Help

Recognizing the signs of addiction and mental health concerns is a great step towards recovery. The symptoms you experience will vary by your condition and its severity, but you can expect to notice key impacts on your personal and business life if you’re experiencing a mental health concern, eating disorder, addiction, or other behavioral health issue. 

  • Relationships: Your interpersonal relationships may become neglected if you don’t feel mentally well enough to nurture them and spend time with others. For example, you may fall into a pattern of isolation or cut off friends and family.
  • Employment: Your work performance can decline if you’re suffering from the mental and physical effects of substance use or mental health conditions. It may feel hard to concentrate, meet deadlines, and communicate with your coworkers.
  • Personality change: You may not feel like yourself anymore; something seems off and you may feel perpetually down. Friends and loved ones may notice this as well.
  • Change in interests: What used to interest, entertain, or excite you may suddenly feel boring or like too much effort. Neglecting hobbies and self-care are both examples of this.

If you notice similar effects and symptoms in your life, know help is available. 

Overcoming Barriers to Seeking Help

Remember that getting help and taking care of yourself is never weak—it’s quite the opposite. Stigma can prevent people from seeking treatment1, making it seem shameful or weak to get help. When you take care of yourself, you enable yourself to perform better in all areas of life and take care of your loved ones. 

Where you’re at now, even if it’s uncomfortable, is a place you know. Seeking help and going into treatment is a new experience, so it can seem daunting at first. It can even seem easier to stay where you’re at now and hope things get better on their own. 

To overcome this resistance to change and inspire hope, you can try making a list of all the reasons you want to go to treatment. Use this list to continually remind yourself of your goals and why getting help is so important for your wellbeing and success. Write down your dreams too, and know getting help can move you one step closer to them becoming reality.

It’s okay to not be okay, but with the right help, you can start feeling a lot better.

Dr. Malasri Chaudhery-Malgeri, Ph.D.

You can navigate treatment costs and insurance coverage by checking if a facility accepts your insurance. They’ll often have a free insurance verification form you can fill out online. If you don’t have insurance or they don’t accept yours, you can set up a payment plan or apply for a treatment scholarship if it’s available.

Finding the Right Support System

Support from others can help you overcome fear and resistance surrounding treatment. Tell a loved one, mentor, or trusted friend you think you need treatment. They can help you research your options, provide emotional support, and even go with you to appointments. 

Mental health professionals can and should be part of your support system. You may find support through your therapist, peers in group therapy, or in a peer-led support system like 12-Step groups (Alcoholics Anonymous or Narcotics Anonymous) or SMART recovery groups (non-12-Step-based). Your religious organization, if you have one, can also offer support and spiritual counseling.

Taking the First Steps Toward Recovery

Taking that first step to ask for help is incredibly brave. It’s a sign of strength.

Dr. Malasri Chaudhery-Malgeri, Ph.D.

After recognizing your need for help, you can then make the decision to get help. Make this promise to yourself and your support system, if applicable. Let this decision encourage you and offer hope, too.

Make sure you also commit to the journey. It likely won’t be perfect, and that’s okay; aim for progress, not perfection. One way you can do this is through realistic goal-setting. For example, you could set a goal to find a treatment program and set a start date, versus looking to be “cured” in the next 3 weeks. Be kind to yourself and remember each person has their own unique journey with ups and downs.

Your primary care provider can help you start the journey. You can ask them any of the following questions to see what they recommend and how they suggest you begin your recovery:

  1. What level of care do you think I need?
  2. What do my symptoms entail? Help me learn more about this condition and its treatment options.
  3. Would medication benefit me? What may the side effects be?
  4. Do I need to detox? (Describe what you’ve been taking, how much, and for how long, if applicable.)
  5. What coping tools or stress-management techniques do you recommend?
  6. What’s my next step after this appointment?

Then, once you find a program or therapist that’s a good fit for you, you can check to see if they take your insurance and figure out how payments work to offer you peace of mind.

Creating a Recovery Plan

Once you’ve contacted treatment providers, you’ll create a recovery plan with your healthcare professionals. This plan outlines your course of treatment and identifies areas you need specialized care, such as trauma recovery. Your plan will detail the level of care you need, which may include one or all of the options below. 

  • Residential treatment, where you live on-site and participate in daily activities, therapy, and peer groups with 24/7 monitoring. You may also detox in this level of care.
  • Day treatment, with 30+ hours of weekly treatment during the day; you go home or to sober living in the evenings.
  • Intensive outpatient, with 20+ hours of weekly therapy typically offered in the morning, afternoon, or evening to accommodate work schedule and personal obligations.
  • General outpatient, which includes 1-3 group sessions weekly.

Your care plan will include skill building and resources to address triggers and potential relapse risks that you may encounter on your road to recovery. Coping tools and relapse prevention strategies can sustain recovery post-treatment. You may also create a safety plan to manage suicidal thoughts and self-harm. 

Implementing Healthy Coping Mechanisms

Negative and intense emotions are both normal and expected in recovery. Having coping mechanisms in-hand can prepare you for low moments and inspire resiliency. A few stress-management and coping strategies you can use (plus the personalized ones you’ll learn in treatment) include:

  • Daily routines to establish structure and normalcy.
  • Exercise to strengthen your mind and body, and to process strong emotions.
  • Self-care such as journaling, hygiene, and resting to manage discomfort and negativity.
  • Creative outlets like drawing, painting, making music, or writing to release and process emotions. 
  • Talking to friends or loved ones when you feel overwhelmed or alone. 
  • Setting time aside to enjoy hobbies and relaxing activities, like reading or watching a movie.
  • Mindfulness practices like meditation, prayer, and yoga to navigate intense emotions and connect with your body.

Building a Supportive Environment

A supportive environment can benefit you before, during, and after treatment. Surround yourself with people who have your best interests in mind. If you’re seeking treatment for addiction, be sure your friends and social circles support recovery. Distance yourself from people who cause turmoil and set boundaries as needed to maintain your mental and physical health.

You can strengthen your support by staying in communication with your friends and family about your recovery process and any needs you have. Let them know how you’re doing and how they can support you. For example, you may call a friend after encountering a trigger to discuss your experience and how it made you feel. Talking through emotions can prevent rumination and relapse.

Celebrating Milestones and Progress

Make sure you’re celebrating your progress! Every positive change, or even just a step toward it, deserves celebration. Milestones may include “X” days, weeks, months, or years sober, or reaching a goal you and your therapist set in treatment. Let your support system know each time you reach a milestone so they can share your joy.

You can also celebrate the evidence of learning coping skills in treatment. For example, you may notice you identified a distorted thought and didn’t let it bring your mood down. Celebrate that skill you learned and take encouragement from its benefits. 

As you go through your journey of ups and downs, keep your long-term goals in mind. Progress and achieving short-term goals can motivate you to keep pursuing larger goals, like being sober for a decade or finishing out a tough degree. Write down your long and short-term goals to reflect on what you accomplish and keep them top of mind.

Start the Journey Today

With professional help, support, and a myriad of resources available, recovery from addiction and mental health conditions is possible. Stay firm in your decision to get help and commit to setting goals. Watch and celebrate your progress as you go to stay dedicated and keep those goals in mind.
And remember, any step towards healing gets you closer than you were before. Take that first step today by browsing Recovery.com for residential rehabs, outpatient facilities, and virtual options that fit your needs. Find insurance information, photos, reviews, and more to help inform your decision and empower you to find the best treatment for you.

Posted on

Empowering Support: Resources and Strategies for Loved Ones in Mental Health and Addiction Treatment

Addiction and mental health conditions don’t only affect the individual—they affect the entire family unit. If you know someone in recovery, chances are you are a part of the healing process. 

Support from loved ones plays a critical role in the treatment journey, not just as a supplementary aspect of care but as a core component of successful recovery. Your help is a profound act of love, but it comes with challenges. Loved ones can face obstacles that test their resilience, patience, and emotional stability. Understanding these challenges is crucial for developing strategies to navigate them effectively. 

Understanding the Role of Loved Ones

Each person’s journey with recovery looks different, and so does the support of their loved ones. Regardless of when you joined their treatment journey, your help matters. 

When a person undergoes addiction or mental health treatment, support from loved ones can greatly improve their outcomes1. Family engagement can lead to fewer relapses, longer duration between relapses, reduced hospital admissions, shorter inpatient stays, and improved compliance to medication and treatment plans.

These massive patient benefits are likely why you want to help your loved one through recovery; however, witnessing their struggle with mental health issues or addiction can be emotionally taxing2. The constant worry and need to provide ongoing support can be physically and mentally exhausting. This can lead to emotional burnout3, where the supporter feels overwhelmed and unable to continue providing care effectively.

Assisting a loved one through treatment requires patience, understanding, and a compassionate approach. Your guidance during this time is invaluable; however, remember that you don’t have to do it alone. There are many resources to support you and your loved one during recovery.

Types of Resources Available

To support your loved one to the best of your abilities, you will need outside help. Fortunately, there are multiple avenues available.

Educational Resources

Substance use disorders and mental health conditions can be very complex. The more you know about the condition(s), and what your loved one is going through, the better equipped you both are to navigate recovery.

To learn more about different disorders, types of treatment, insurance coverage for rehab, and more, visit our Resource Library to explore comprehensive articles covering a variety of educational topics.

You may also do your own research and talk to medical professionals to stay informed. Reading up on the condition(s) can provide you with a basic understanding of the symptoms, treatments, and potential risks. Speaking with a doctor or your loved one’s care team can offer personalized insights and information. 

Support Groups

Alcoholics Anonymous (AA) and Narcotics Anonymous (NA) groups use the 12-Steps program as their foundation. AA and NA hosts meetings for family members of people with substance or behavioral addictions to learn from the others’ shared experiences. They offer in-person or virtual groups across the country. Find an Al-Anon or Nar-Anon group near you. 

SMART Recovery also offers family support groups, however they differ from the 12 Steps by focusing on one’s resilience and ability to overcome addiction rather than a higher power.

For those with a loved one in mental health care, the National Alliance on Mental Health (NAMI) provides family support groups. During sessions, peers discuss their experiences to foster understanding and hope. You may work on coping skills, forgiving yourself for past mistakes, releasing judgment, and embracing resilience. Groups are free and confidential. Find a NAMI family support group near you.

Therapy and Counseling

Family therapy will likely be an option as part of your loved one’s treatment plan. Addiction and mental health treatment is more effective with family therapy4, helping both the person in recovery and loved ones. By making positive changes in family dynamics, therapy can reduce the stress of having a loved one in treatment and improve how families treat each other as a whole. In a family therapy session, you can set boundaries, work on communication skills, and resolve conflicts.

You may choose to seek professional 1:1 counseling. It can provide a confidential and safe space for you to process your feelings, develop coping strategies, and maintain your well-being while supporting your loved one. Your therapist might help you communicate your boundaries, prioritize self-care, and practice stress management techniques.

Strategies for Supporting Treatment

Supporting a loved one through treatment for mental health issues or addiction is a compassionate yet complex journey. It requires patience, understanding, and a proactive attitude to support your loved one and take care of your own well-being. A well-rounded approach, emphasizing helpful communication, is key. 

Effective Communication Techniques

Talking to someone who’s experiencing addiction or mental health issues can be an opportunity to show your empathy and understanding5. You can approach these conversations with a calm and non-judgmental attitude. Show that you genuinely care and want to listen. And be clear that you’re concerned about them.

Encourage them to share their feelings by asking open-ended questions like “Can you tell me what you’ve been going through?” or “How have you been feeling lately?” 

Try to make your loved one feel seen by acknowledging their experiences. You can say things such as “Tell me how you are feeling, I care about your feelings and well-being,” or “I am right here for you. Tell me how I can help you.” Empathize with what they’re experiencing—they’ll be more likely to trust you for help.

Your loved one is going through a challenging time, so try your best to be patient. Stay calm and collected when they tell you about their feelings. Make sure they know that they don’t have to go through this alone. Remind them that seeking help is a positive step.

Setting Boundaries and Practicing Self-Care

Setting healthy boundaries can help maintain a positive relationship dynamic and prevent enabling behaviors. Boundaries are essential for both your loved one and yourself, as supporting someone in recovery can be emotionally taxing.

For example, you can express that you won’t participate in activities or situations that enable their addiction, but you’ll support their recovery efforts. This could look like withholding money they would use to buy drugs or not bailing them out of jail. You can offer your help finding appropriate treatment and stay consistent with your support. 

Take care of yourself by setting healthy boundaries, seeking support from others, and practicing self-care. You cannot care for someone else if you are not taking care of your own needs first.

Encouraging and Reinforcing Positive Behaviors

Recognizing both big and small achievements propel the recovery journey. Your loved one is likely to sustain recovery by staying positive and motivated6. Conversations should stay optimistic and realistic—acknowledge their hard work and express your belief that they can overcome these challenges. You can offer regular support and words of affirmation with your love and confidence in their ability to recover. 

Milestones could look like attending therapy sessions regularly, reaching sobriety cornerstones,  or simply having a good day. You can personalize celebrations to what your loved one finds meaningful and enjoyable, such as a favorite meal or a small gathering with close friends and family. 

Establishing traditions around milestones can give your loved one something to look forward to. For example, for each month of sobriety, you might plant a new flower in the garden.

Ways to Help Loved Ones Help Themselves

One of the best ways you can help your loved one is by guiding them towards tools to effectively sustain recovery by themselves. Your loved one may deal with uncomfortable feelings for the rest of their life because of their condition(s). Creating healthy habits can manage discomfort during their journey.

Outside of professional treatment, your loved one can participate in multiple self-reflection and self-care techniques to support their recovery. Taking time to reflect on personal values and treatment goals can help your loved one stay aligned with their desires. Journaling can be therapeutic7, so encourage them to write responses to questions such as 

  1. What events or decisions led you to this point in your recovery journey? How do you feel about them now?
  2. What triggers have you identified that impact your mental health or addiction? What healthy coping mechanisms have you found effective?
  3. What are the most important lessons you’ve learned from your experiences before and during recovery?
  4. What achievements, big or small, have you made in your recovery? How did you accomplish them?
  5. What personal strengths have you discovered or strengthened through your recovery process? How have they helped you?
  6. How has your journey affected your relationships with family and friends? Are there relationships that need mending or strengthening?
  7. What are you grateful for today? How does gratitude impact your recovery journey?
  8. Write a letter to yourself expressing compassion and understanding for your journey. What would you say?

You could offer to engage in healthy activities with your loved one to support their recovery. You might take a walk or do yoga with them for exercise, and you could make healthy, nutritious dinners with them. Your loved one may enjoy creative outlets such as painting, so you could do a weekly paint night with them. And promote supportive relationships with family, friends, or support groups who understand and encourage their recovery journey.

By integrating these healthy self-care practices into daily life, your loved one in recovery can build a strong foundation for sustained well-being and resilience. You play a valuable role in their treatment journey, so be sure to give yourself the love and recognition you deserve. With your help and professional support, your loved one can create a healthier, more fulfilling life.

Posted on

How to Navigate Mental Health and Addiction After Treatment

Recovery is an ongoing journey, and intensive treatment arms you with essential tools. After treatment, continuing to use these tools and learn new ones can sustain lasting recovery. Aftercare planning can give you resources for success.

Aftercare, also called continuing care, can reduce relapse rates, help you stay sober, and enable you to lead a healthy, fulfilling life1. You and your care team will create an aftercare plan detailing treatment options, support groups, and lifestyle habits to follow post-residential care. Your aftercare plan will be tailored to your unique needs, ensuring personalized recovery. 

Transitioning Out of Treatment

Completing intensive treatment is a milestone to celebrate; however, transitioning back to daily life after addiction or mental health treatment comes with a unique set of changes and manageable challenges. These obstacles can be broad and vary from person to person, but understanding them can help you navigate this phase more effectively. 

One of the most significant difficulties in this transition is applying lessons learned in treatment to your daily tasks. Without proper guidance, it may be difficult to maintain these skills when you’re no longer in a trigger-free environment. Other challenges include rebuilding relationships, finding a safe home environment, and financial stability2—fortunately, the skills you learn and practice in aftercare can address all of these.

Aftercare services are a vital part of a successful transition2 and allow you to continuously practice coping techniques and stay connected in recovery. Although your recovery is your responsibility, multiple avenues of support can assist your journey.

Types of Post-Treatment Support

Each of these support options plays a vital role in addressing different aspects of recovery and relapse prevention. 

  1. Outpatient care: These programs allow you to live at home while attending treatment sessions. Programs can vary in intensity and frequency, from daily sessions to meeting twice a week. Outpatient programs usually include evidence-based therapies such as cognitive behavioral therapy (CBT) and psychoeducation.
  1. Sober living: Sober living provides a substance-free, supportive living environment for those transitioning out of residential treatment. Residents typically follow house rules, complete chores, and continue in outpatient care, therapy, and support groups while living there.
  1. Talk therapy: Weekly psychotherapy with a therapist can be helpful to continue skill building and work through stressors. During individual therapy sessions, you’ll likely engage in various therapeutic methods like dialectical behavior therapy (DBT) and acceptance and commitment therapy (ACT).
  1. 12-Step support groups: Programs like Alcoholics Anonymous (AA) and Narcotics Anonymous (NA) offer ongoing support through in-person and virtual meetings and a structured program of recovery steps. These groups provide a sense of community and mutual support from peers who are also in recovery.
  1. Non-12-Step support groups: Alternatives to 12-step programs, such as SMART Recovery, offer a non-religious approach to recovery and focus on self-empowerment and self-reliance. Peer support from those with similar experiences can maintain motivation in recovery3. Those healing from mental health concerns can find community in National Alliance on Mental Health (NAMI) support groups.
  1. Alumni Program: Your treatment center may provide an alumni program where you can bond with peers through in-person or virtual alumni meetings, sober events, or group trips. The program might include follow up check-ins and therapy sessions with a counselor, as well.
  1. Medication management: For some people, especially those recovering from opioid addiction, medication-assisted treatment (MAT) can be an effective component of post-treatment support4. Medications like methadone, buprenorphine, and naltrexone can help manage cravings and withdrawal symptoms under medical supervision. Medication management for antidepressants, antipsychotics, and more can assist recovery for those with mental health concerns.
  1. Holistic and wellness programs: Activities such as yoga, mind–body therapies, acupuncture, and meditation can be an effective way to manage addiction and mental health symptoms5. Combining holistic modalities with evidence-based therapies can provide a well-rounded approach to care and an alternative way to heal. Additionally, proper exercise and nutritional counseling can support overall well-being and stress management in recovery6.

Building a Supportive Environment

Creating a support network with strong relationships is a foundational aspect of long-lasting recovery. Social support in recovery can reduce stress, increase self-efficacy, and motivate sobriety or remission7. When you return home, you’ll want to connect with loved ones who supported you through the treatment process. Let them know how much their help and encouragement means to your recovery. Try your best to plan regular get togethers with friends and family, as avoiding isolation and bolstering these relationships can make recovery easier.

You may want to revisit relationships that were strained by your condition(s). This is an opportunity to practice the communication skills learned in treatment and show your growth, empathy, and patience. 

Your social circle should fully support your recovery efforts, contributing to a healthy home environment. You can also adjust other factors in your life that create a supportive living space, including removing triggers (such as substances), decluttering your home, practicing mindfulness, prioritizing sleep, and building a routine with meal times, exercise, and hobbies.  

Coping Strategies and Relapse Prevention

Recovery is something you actively engage in for the rest of your life. There may be times when you experience uncomfortable feelings and situations; however, with the right tools, you can navigate through uneasy moments. 

Triggers can look like stress from work, relationships, finances, and certain establishments. It may be smart to avoid bars or similar environments to prevent attending a high-risk situation. Recognizing these triggers and planning how to manage them can prevent relapse.

During treatment and after, you’ll practice using coping techniques, which can look like breathing exercises, regulating emotions through journaling, and saying “no” to situations that do not serve your recovery. It’s important to mindfully use coping skills in both uncomfortable situations and relaxed environments—that way, when a time arises when you need to use the skill, you’ve practiced it in low-stress times and feel comfortable using it.

You and your care team can create a personalized relapse prevention plan. This plan addresses potential triggers, outlines coping strategies, and identifies supportive resources, making it a cornerstone of successful long-term recovery.

Monitoring Progress and Adjustments

Although recovery is alinear, all healthy progress should be tracked and celebrated. To ensure that you’re engaging in activities that suit your current recovery needs, you can have regular check-ins with your healthcare providers. What may have worked in the beginning of your treatment experience might not serve you years down the road. You might find journaling about your 1 month, 1 year, and 5 year goals helpful. You can also write answers to questions such as:

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

Staying flexible yet focused on your end goals can help you feel more fulfilled in your recovery. Every milestone, whether achieving 1 year of sobriety or simply having a good day, should be celebrated. Honoring your efforts can help you stay motivated and recognize how far you have come in your recovery journey. 

Posted on

What to Pack for Rehab

As you prepare to enter treatment, you can use this packing list to ensure you have all the necessary items to help you begin your recovery journey. The treatment center may provide a packing list that you can cross-reference, and be sure to adhere to any guidelines they may have. 

The Essentials

Clothing Essentials

You will want to bring clothing that is comfortable, casual, and weather appropriate. Depending on the treatment center’s location, you may want to pack a variety of clothing items that account for temperature changes during the day and night. Be sure to include:

  • Tshirts
  • Long sleeve shirts
  • Shorts
  • Pants 
  • Sleepwear
  • Undergarments
  • Socks 

In treatment, dress should be modest and respectful. Pack items you feel comfortable wearing, and check the center’s dress code.

Toiletries and Personal Care Items

Some centers may provide a general array of toiletries, including shampoo, soap, conditioner, and toothpaste. But others won’t, so make sure you check to see what they’ll provide. Usually, you can expect to bring: 

  • Toothbrush and toothpaste
  • Shampoo and conditioner
  • Soap
  • Deodorant
  • Hairbrush
  • Feminine hygiene products
  • Moisturizer

Try to bring an appropriate amount of product for your program length. If you’re attending a long-term program, ask your admissions coordinator if restocks can be arranged. 

Some centers may not allow certain personal care products, such as shaving razors or products with alcohol (like mouthwash or germ killer). Be sure to ask the admissions team about what is allowed.

Comfortable Footwear

Consider packing footwear for both indoor and outdoor activities. Aside from a comfortable pair of shoes for day-to-day groups, check out the center’s schedule and amenities to see if you’ll need additional shoes to participate in certain activities. For example, if the treatment center has a basketball court, you may want to bring sturdy athletic shoes. If you will go on beach excursions, pack water shoes. 

Medications and Prescriptions

Having proper medication can be an important part of recovery. Your care team will discuss your current medications and medical information to see if medications may be a good fit for you. They can work with you to store medication and give it to you at the correct time. 

Throughout treatment, you may be prescribed new medications. If this happens, it’s very important that the team is aware of any medical conditions you have to avoid negative medication reactions. 

Be sure to double check with the admissions team if you can bring your digestive aids, allergy medication, vitamins, and supplements.

Important Documents

You’ll want to bring several important documents to treatment:

  • Passport or official personal identification
  • Insurance card
  • All current prescription medications, carried in their original, properly labeled pharmacy containers
  • A contact list of anyone you want to keep informed on the progress of your treatment
  • A credit card, debit card and/or checkbook
  • Enough cash to cover general store purchases and other incidental expenses

Organizing and printing all papers beforehand will help make the transition to treatment less stressful.

The “Nice to Haves”

Comfort Items and Mementos

Having something that reminds you of home can make you feel a little more comfortable throughout your recovery process. This might be a picture, blanket, stuffed animal, or a loved one’s gift. These can provide emotional support. 

Be sure to wisely choose your comfort items, as the program likely will not allow you to bring an excessive amount. 

Reading and Writing Materials

Throughout your recovery journey, you may discover that reading and writing can help you express and process your feelings. Bringing a book and journal to write in offers an opportunity to reflect in your downtime. In fact, reading and writing can reduce stress and ease depression symptoms1. 

You may choose to read self-help books such as The Mountain Is You2 and Atomic Habits3. If you’re attending mental health treatment, The Body Keeps the Score4 could educate your journey. A gratitude journal or a journal with prewritten reflection prompts such as The Addiction Recovery Skills Workbook5 could aid self-discovery in this monumental period of growth.

Fitness and Outdoor Gear

Good physical health plays a key role in successful addiction and mental health recovery. Exercise improves cardiovascular health, brain health, and immune system functioning, as well as reduces anxiety and depression symptoms6. The treatment center might provide physical activities to boost your well-being, so consider packing:

  • Athletic shoes
  • Fitness clothes
  • Sunscreen 
  • Bug spray
  • Personal equipment (if the facility has a tennis court, ask the admissions team if you can bring your racquet)

Electronics and Entertainment

Discuss the electronic policy with your admissions team before attending treatment. Some facilities will allow you to bring your phone and laptop to attend to work responsibilities during designated times. Other centers may keep your phone stored away during the day and allow you to use it after program hours. It’s possible the facility might have a strict no-electronics policy.

Many centers allow devices that just play music, such as an iPod. You can then bring headphones to listen to your music. 

If you’re attending a program with little to no electronic time, be sure to let loved ones know ahead of time. Centers will typically have a phone for patients to use.  

Whether or not you can bring your phone, laptop, or tablet, the focus of treatment is to heal. The majority of your time will be spent in therapy and activities to assist your recovery journey. 

Snacks and Non-Alcoholic Beverages

Proper nutrition and hydration helps keep your mind and body ready to heal in treatment. The center will tell you what meals are provided, what meals you have to cook, and what foods you need to buy while there. Some centers might allow you to bring some of your favorite nonperishable snacks, such as pretzels, granola, and fruit bars. Check with the admissions coordinator to see if this is an option.

What Not to Pack for Rehab

When planning for your stay in treatment, it’s also important to understand what’s generally not allowed in rehab:

  • All forms of drugs and alcohol
  • Prescription medications that are not a part of your approved treatment plan
  • Medications prescribed to another person
  • Pornography
  • Guns, knives, and other weapons
  • Opened, non-prescription medications
  • Alcohol-containing mouthwash, perfumes, or colognes
  • Nail polish and nail polish remover

Be sure to check with the treatment center if any other items are prohibited.

Posted on

What Is Generational Trauma? Definition, Examples, and Effects

Generational trauma affects a generation’s worldview, mental health, and overall well-being, starting with something that happened to the parents. Their children, and their children’s children, can carry the effects of trauma despite not living through it. 

Generational trauma can be passed down through learned behaviors, parenting styles, and can influence children’s genetics, predisposing them to mental and physical health challenges. 

What Causes Generational Trauma?

Generational trauma is caused by a parent, or both parents, experiencing trauma1 and transmitting it to their children. The parents can be part of a collective group, like Holocaust survivors, or singular survivors of a traumatic event like childhood abuse, disasters, or rape. 

Children with generational trauma don’t experience the trauma directly. Instead, the effects of it pass down from their parents and can leave their children with symptoms and worldviews as if they did directly experience it. Without treatment, generational trauma can pass down through multiple generations.

Examples of Generational Trauma

Generational trauma can affect entire groups and races. For example, Indigenous and minority communities still feel the effects of racism, brutality, and segregation. Survivors of war and Holocaust survivors similarly experience collective generational trauma. 

Since generational traumas often impact a group’s culture and way of life, newer generations may collectively seek out more information about their history and the traumas affecting them in the present day. Some groups and races may not be comfortable with that yet, but many are. Here are a few examples of generational trauma in specific groups/races/communities.

Indigenous Communities

Residential schools in America and Canada housed Indigenous children in an attempt to disseminate their culture, impose religion2, and ultimately force Indigenous children to adopt a Western culture. Malnutrition, racism, violence, genocide, and abuse in and out of residential schools imposed trauma that’s extended over generations.

Indigenous communities bear generational trauma as a collective group, with singular instances of trauma in each unique family and community. Children and grandchildren of those who were in residential schools and victims of colonization can feel the effects of their trauma despite not having gone through it themselves.

Asian Communities

Past wars, immigration, imperialism, and racism can all cause generational trauma in Asian families and their community as a whole. Many Asian Americans also bear the “model minority” label3, where generations are continually expected to behave with gratitude towards America and to forget the trauma in their past (and America’s contribution to it). Thus, silence can prevail between generations, which further distributes generational trauma3. 

Black Communities

Slavery, racism, segregation, and violence impacted black communities from the slave trade and continued racism from it. Black families and communities in America share a haunting past of death, brutality, and inhumanity that still carries into the present. As a result, generational trauma can pass through families and affect generation after generation.

African Americans have been segregated and not seen as equals. Racial violence has been hidden and expected to be forgotten. Even in present-day America, issues like these continue to affect new generations and promote further generational trauma. 

Holocaust Survivors

The men, women, and children who survived the Holocaust (1933-1945) can carry the burden of generational trauma. Murder, assault, racism, and genocide impacted Jewish families and left deep scars in their lineage. Survivors experienced unforgettable horrors and developed post-traumatic stress disorder.

The effects of the trauma passed through generations of Jewish families in and outside Europe. The brutality of the Holocaust continues to shake and affect Germany, European countries, and America despite efforts of justice and healing.

Other Genocide Survivors

Several countries and cultural groups within them have experienced genocide. Rwanda, for example, experienced genocide in 1994. Genocide has also happened in Darfur, Bosnia, Herzegovina, China, Ukraine, Armenia, and more. Murder, violence, theft, and rape were often used as weapons. 

Those who survive genocide are often left with emotional scars. Many women and girls, for example, were raped and mutilated. The communities and cultures who survived genocide bear the weight of it and can pass that down in future generations, especially as groups try to rebuild relationships and reestablish harmony. 

How Is Generational Trauma Passed Down? 

Trauma can pass through parenting styles, imposed worldviews, and, as research recently suggests, genetics. For example, mothers in the Holocaust were found to pass on the genetic changes4 that dysregulated their stress response. That’s because of epigenetics, or how your environment and behaviors affect how your genes work5. Biological and genetic changes can make children more disposed to inherited health and mental health conditions.

Silence can be the catalyst3 for generational trauma. Older generations may not feel comfortable talking about, or at all acknowledging, their trauma. Burying their trauma can inadvertently pass it on to their children, who pick up on their traumatized state and adapt in response. 

Children may adapt by becoming overprotective1 of their parents, by holding onto the trauma and attaching to it, and by taking their parent’s view of the world to maintain their idea of safety. They may see the world as unsafe, unfriendly, and feel isolated by what their parents or grandparents went through. 

How Does Generational Trauma Affect Families?

Families can become disconnected and distant as a result of generational trauma. Parents experiencing PTSD and trauma may struggle to form secure attachments to their kids, affecting their emotional growth and wellness. An unwillingness to talk about obvious trauma can frustrate children and derail their desire to heal. 

Children may also feel the burden of fixing the trauma. They may see how it affects their parents and subconsciously decide perfection can fix their parent’s problems and restore their family. Perfectionism, anxiety, and obsessions can then pass down to their children and extend the original trauma’s effects. 

Ultimately, unacknowledged and untreated generational trauma can forfeit familial closeness and intimacy. Parents and children can then turn to maladaptive coping strategies, like substance use, to cope with the initial trauma and its later effects.

Effects of Generational Trauma

Generational trauma has a few key effects6, including:

  • Fused identity with parents and what they experienced
  • Poor self-esteem
  • Self criticism—”Why am I struggling with this when my parents had to go through ___?”
  • Worrying the initial trauma will happen again
  • Guilt
  • Hypervigilance
  • Mental health conditions, like anxiety and depression

Breaking The Cycle of Generational Trauma

If silence is the catalyst of generational trauma, then conversation is its mediator3. Having open conversations about the traumatic experience educates children, helps older generations process, and can prevent trauma’s effects from passing further. 

In these conversations, emphasizing collective resilience can help survivors3 and their children heal. Collective resilience occurs when a group comes together to get through a challenge, rather than isolating, and recognizes their strength. Facing generational trauma can make future generations more adaptive6 and resilient to future challenges. 

Leaning into tradition and culture can empower old and new generations and instill resilience. Storytelling, traditional activities, and other cultural practices can help survivors acknowledge what happened, its effects, and their efforts toward collective healing.

Parents can also prioritize mental health treatment to improve how they communicate with their kids, how they react to challenges, and how they cope with trauma they experienced without it inadvertently affecting their parenting. 

How to Heal Generational Trauma

Parents and their children—and their children—can also heal from generational trauma through mental health treatment. A mental health professional, like a therapist, psychologist, or counselor, can help those affected by generational trauma process the past and move into the present.

A mental health professional can also help challenge worldviews affected by generational trauma and expose truth. They may use evidence-based therapies like cognitive behavioral therapy (CBT), which challenges unhelpful thought patterns and their resulting behavior. 

Internal family systems (IFS) therapy takes a more creative and engaging approach to identifying generational trauma and equipping your inner Self to heal it. In IFS, generational trauma is identified as an outcast part of yourself that your inner Self can heal. You’ll learn to identify generational trauma and how to realize your innate ability to heal.

Find Help for Trauma

Attending a residential rehab center for trauma can help you take focused time for healing in a safe, non-triggering environment. Browse our list of rehabs that treat trauma to see photos, reviews, insurance information, and more.

Posted on

Nurturing Self: 13 Ways to Practice Self-Compassion

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

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

1. Understanding Self-Compassion

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

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

2. Cultivating a Positive Mindset

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

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

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

3. Embracing Imperfections

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

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

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

4. Mindful Self-Compassion Practices

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

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

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

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

5. Compassionate Reflection

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

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

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

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

6. Self-Compassionate Self-Talk

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

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

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

7. Setting Healthy Boundaries

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

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

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

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

8. Gratitude Practices

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

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

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

9. Acts of Self-Care

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

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

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

10. Self-Compassion Meditation

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

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

Take a few deep breaths and settle into your body.

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

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

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

1. “This is a moment of struggle”

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

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

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

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

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

third component of self-compassion.

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

11. Connecting with Others

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

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

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

12. Creative Self-Expression

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

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

13. Learning from Challenges

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

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

Seeking Professional Support

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

Posted on

Understanding Psychodrama Therapy: Techniques and Benefits

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

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

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

Origins and Development

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

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

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

Core Principles of Psychodrama

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

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

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

Key Roles in Psychodrama

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

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

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

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

Techniques and Processes: How It Works

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

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

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

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

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

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

The Role of Action and Enactment

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

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

Applications of Psychodrama

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

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

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

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

Integrating Psychodrama with Other Therapies

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

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

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

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

Questions to Ask Your Provider About Psychodrama

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

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

Training and Certification

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

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

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

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

Posted on

Strengths-Based Approach to Trauma Treatment

A strengths-based approach focuses on a person’s behaviors, ways of thinking, and values that promote health1, instead of focusing on symptoms that can cause poor mental well-being. By emphasizing unique positive characteristics, patients’ recovery aligns with what will best help them heal. 

For example, a patient who expresses their emotions freely through art may receive more art therapy sessions to play to their strengths. Another client may bond and open up to peers, so they would attend more peer support groups. If a trauma patient responds well to eye movement therapy, then they might add in 2 more sessions weekly.

Trauma is highly specific to each patients’ experience, environment, and personality. A strengths-based approach acknowledges that people who have experienced trauma can access innate strengths to promote healing.  

Key Components of the Strengths-Based Approach

Some trauma treatment approaches use deficit or pathology-based methods, meaning they focus on addressing the negative symptoms; however, a strengths-based approach builds on existing strengths, resilience, and coping mechanisms to recover. 

Trauma-Informed Care

Notably, a strengths-based approach incorporates trauma-informed care principles,  which seek to address the effects of trauma and promote safety, self-regulation, and empowerment2. It recognizes and adheres treatment to the impact of trauma and creates a safe and supportive environment that fosters healing. Other methods might risk re-traumatizing the patient by treating trauma symptoms without sensitivity.

Therapists using a strengths-based approach, such as Judy Crane3, tend to have specialized trauma training and incorporate the idea of the Trauma Egg into their practice. The Trauma Egg offers a visual framework to view how trauma affects a patient’s life4, and it aims to promote personal reflection and healing. Using this concept, patients can “talk” to and peel back each separate component that their traumatic experience has given them. Adopting practices like these into a strengths-based approach can help the patient feel in control of their recovery.

Collaborative Decision Making

A strengths-based approach encourages collaborative decision-making between patients and their treatment team. It actively involves patients in their recovery process, respecting their autonomy and choices. By building on a patient’s independence, this approach can help them flourish in recovery with strength, growth, and resilience.

Empowerment

A strengths-based approach bolsters a patient’s natural positive coping skills, emphasizing their ability to adapt in the face of adversity. This approach views patients as inherently capable of their own recovery and in control of their lives, particularly in the context of trauma. 

Benefits of Strengths-Based Trauma Recovery

Patients participating in a strengths-based recovery can gain control and build a new mindset of creating and rebuilding, rather than being broken. 

Patients learn how to set goals, develop healthy coping skills to foster growth, and confront rather than avoid challenges. Their strengths and newfound resilience can then improve their personal, family, and community well-being5. It also builds self-esteem and competence in recovery and their daily lives.

While a strengths-based approach has many positives, it’s also important to find and address personal weaknesses5. Ignoring these could lead to a less effective recovery.

Find Treatment for Trauma

Using your strengths, you can find healing from your trauma. Browse treatment centers providing trauma-specific care with pricing, insurance, and photos.