Tag: Mental Health

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7 Steps to Creating a Holistic Recovery Plan: Janelle Salo

Why a Holistic Recovery Plan Matters

A holistic recovery plan1 takes a big-picture approach, focusing on all parts of your well-being rather than just one specific issue. It looks at strengthening your mind, body, and spirit together, helping you feel balanced and strong in all areas of your life. Think of it like a toolbox filled with different tools to help you heal and grow into the best version of yourself.

The benefits of this approach are impressive! Creating balance in your life increases your chances of finding lasting success and avoiding setbacks. Plus, it helps you develop by teaching you valuable skills and habits that boost your pride and confidence.

Recovery isn’t just about dealing with obstacles; it’s about building a life you truly love. With a holistic plan, you’re not just solving problems, you’re working step by step to create something amazing for yourself. Each part of the plan supports you in creating a brighter and more rewarding future.

Set Clear and Realistic Goals

Recovery is a deeply personal journey, and it varies greatly from one individual to another. Take a moment to reflect on what recovery means for you. Is it about regaining your physical health, discovering a genuine sense of happiness, or perhaps returning to a version of yourself that you cherish? 

Success on this path can often manifest in small, everyday victories. These might include maintaining a positive outlook, adhering to a daily routine, or simply finding joy in the little things. 

While the prospect of achieving large goals can be daunting, breaking them down into smaller, more manageable steps2 can significantly lessen the pressure. Concentrate on one step at a time, and take time to celebrate each of those small triumphs. Each accomplishment, no matter how minor it may seem, contributes to your overall progress on the road to recovery. Remember, all these little achievements accumulate, paving the way to your ultimate goals!

Tip: Write down your goals. It helps you stay motivated, keeps you on track, and gives you a clear picture of how far you’ve come.

Identify Triggers and Create a Plan to Manage Them

Triggers can come from many different places in our lives. Stress from school, work responsibilities, family issues, or even certain locations can bring back difficult memories or create feelings of sadness and frustration. The first step to staying in control is to recognize what those triggers are.

Managing triggers is all about having a solid plan. You might try mindfulness techniques3, like taking deep breaths to calm yourself down or journaling4 to unpack your thoughts and feelings. If you know there are certain situations or places that make you feel anxious or vulnerable, it’s smart to avoid them when possible or, better yet, to take a supportive friend with you.

Think of this strategy as a way to protect your progress. By staying aware of what affects you and being prepared, you give yourself a better chance at success and keep your recovery moving in a positive direction. Remember, you have the power to take charge of your feelings and experiences!

Build a Support Network

Having a group of supportive people around you can really make a big difference when you’re trying to recover from something tough. Friends and family can offer encouragement, listen when you need to vent, and remind you that you’re not alone in what you’re going through. Their support can help you stay strong, especially when things get challenging.

Another great way to expand your support system is by joining a support group5 or finding an accountability partner. These are people who really get what you’re experiencing and can help keep you motivated and focused on your goals.

Remember, asking for help isn’t a sign of weakness; it’s actually a sign of strength. It shows that you care about yourself and are willing to take the steps needed to succeed. Don’t hesitate to reach out, it’s an important part of the journey!

Focus on Nutrition and Physical Health

Eating healthy foods and staying active6 can really boost your energy and improve your mood. When you choose nutritious meals and get moving, you’ll feel stronger, happier, and ready to tackle whatever the day throws at you. It’s like giving your mind and body a high-five!

Starting out doesn’t have to be overwhelming; taking small steps is the way to go. You might consider going for a walk with friends or doing a quick yoga session; there are many beginner classes available on YouTube. Try adding an extra serving of fruits and veggies to your lunch or dinner. These small changes can make a big difference over time.

It’s also important to remember that taking care of your body goes hand in hand with feeling good emotionally. When you’re active and eating well, your mind feels clearer and calmer. This balance helps you manage stress better and stay focused on your goals, making it a win-win for your overall well-being!

Practice Mindfulness and Self-Care

Practicing mindfulness7, like meditation and journaling, is a great way to connect with your feelings and understand what’s going on inside your head. When you take the time to sit quietly and focus on your breath while meditating, or when you write down your thoughts and emotions in a journal, you start to notice what you’re really feeling. This awareness can help you stay calm and respond thoughtfully instead of just reacting in the heat of the moment. It’s like strengthening your relationship with yourself.

Additionally, making time for self-care activities that you enjoy is important for your overall happiness. Engaging in activities such as creating art, listening to music, or enjoying a good book can help you relax and recharge. Taking these breaks can help you feel more balanced and ready to tackle the challenges that come with work, school, family and life. Embracing these fun and relaxing experiences can boost your mood and improve your well-being.

Tip: Make mindfulness a daily habit, even if it’s just for five minutes. A little bit every day can add up to big improvements in how you feel and handle life!

Track Progress and Celebrate Wins

Take a moment to think about how far you’ve come on your journey. Reflecting on your progress8 is a great way to acknowledge the hard work you’ve put in. Think about what’s going well and what might need some tweaking along the way. It’s perfectly normal to adjust your plan as you learn and grow; being flexible helps you keep moving forward.

Don’t forget to celebrate your small victories9. Whether you’ve handled a difficult situation or reached a short-term goal, every little win matters and deserves to be recognized. Treat yourself to something nice; you’ve earned it!

Remember, recovery is all about progress, not perfection. Each step you take, no matter how small, shows your strength and determination. Celebrate these moments because they’re all part of your journey!

Stay Flexible and Adapt Your Plan

Life is always changing, and so should your recovery plan. Being willing to make adjustments keeps your plan up to date and helps you tackle new challenges as they arise. Think of flexibility as your secret strength!

As you grow and change, it’s important to take a step back and look at your goals10 and how you’re getting there. What worked for you before might need a refresh to fit where you are now. Remember, updating your approach is a normal part of the process, and it can lead to exciting new opportunities. Don’t be afraid to rethink your goals. This adaptability will help you navigate the ups and downs of life with confidence!

Tip: Think of your plan as a guide, not a strict rulebook. It’s there to support you, not box you in, so feel free to adapt it as needed!

Your Journey, Your Plan

A personalized and holistic approach to recovery means taking care of yourself as a whole; mind, body, and spirit. It’s important to remember that recovery isn’t the same for everyone; what works for one person might not work for another. This uniqueness is what makes this approach really effective. When you focus on all parts of who you are, you create a solid foundation for lasting change and success.

As you go through this journey, take it one step at a time. Celebrate every little win, whether it’s making a healthier choice, feeling more in control of your emotions, or understanding something new about yourself. Recovery isn’t a race; it’s a personal journey, and every step you take forward is something to be proud of.

This is your journey, so own it! Embrace the growth that comes along the way, and believe in yourself at every stage! You’ve got this!

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Dr. Victoria Burns: Why I Do This Work

“Sometimes, all it takes to change someone’s life is letting them see what’s possible.”

Have you ever thought about how your story might impact someone else? Not in a crazy, world-changing way—but in a smaller, personal way that could inspire someone to imagine a better life. It’s an impactful idea, and Dr. Victoria Burns is living proof.

Years ago, addiction, trauma, and chronic illness weighed on her life. Recovery felt out of reach, almost like a dream. But one moment changed everything—a single conversation with a stranger that planted a seed of hope in her mind.

A Night That Changed Everything

Let’s go back to a Halloween party during Dr. Burns’ time as a doctoral student at McGill University. She met Ben, another student, who stood out with his kindness and easygoing nature. When he offered her a drink from the punch bowl but didn’t take one himself, she asked why.

His answer was simple: “I’ve been in recovery for 25 years.”

That’s it. No lectures, no judgment—just honesty. But those words stuck with her. He was the first person she’d ever met who talked openly about being in recovery, and it gave her a glimmer of something she hadn’t thought possible.

Months later, at her lowest, she remembered Ben’s words. That tiny, offhanded comment became a lifeline she could hold onto as she started her own journey to recovery.

How Stories Shape Us

Ben’s openness revealed a simple but impactful truth: stories shape the way we see the world—and ourselves. As Nigerian poet Ben Okri once said, “We live by stories; we also live in them. If we change the stories we live by, we change our lives.”

For Dr. Burns, Ben’s story gave her permission to rewrite her own. Inspired by his example, she embraced recovery and found a new sense of purpose. Today, she’s not just thriving—she’s helping others do the same. You can too. 

Creating a Community of Hope

Dr. Burns has dedicated her career to ensuring others feel that same spark of hope. She founded the UCalgary Recovery Community (UCRC) and Recovery on Campus (ROC) Alberta—programs that give people in recovery a place to connect, find support, and meet their own “Bens.”

Through her work, she’s showing people that recovery isn’t just achievable: it’s worth celebrating. She emphasizes that visibility matters, when others see what’s possible, it opens the door for them to create and imagine better future.

How You Can Be a Ben

You don’t need to start big to make a difference. Small actions can and do  have a big impact, just like Ben’s did. Here are a few ways you can support recovery in many ways and inspire hope to those who need it most:

Be Open: If you’re comfortable, share your story. You never know who might need to hear it.

Build Connection: Find or create spaces where recovery is supported and celebrated. Community makes all the difference.

Challenge Stigma: Speak out against harmful stereotypes about addiction. Education and empathy can break down barriers.

Offer Encouragement: A kind word or a simple gesture can mean more than you realize.

We All Have Struggles

Recovery may look different for everyone, but the underlying truth is the same: we all face challenges. And when we share our stories, we remind each other that no one has to go it alone.

Dr. Burns puts it best: “Ben’s decision to recover out loud changed my story. If we all strive to ‘Be a Ben,’ we can help others imagine a brighter future.”

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Battling Depression’s Impact on Self-Esteem: Gina Capobianco

Self-esteem is something that everyone likely struggles with at some point in their lives. Some of us struggle more than others. Low self-esteem can prevent us from living our best lives. It can keep us from taking risks in our careers and can lead us to shy away from relationships. 

I have struggled with my self-esteem since I was a child. My struggle with self-esteem is likely tied to different aspects of my life. I don’t think I grew up with much self-confidence. I’m Gen X. When I was growing up, we didn’t have participation trophies or people looking out for our self-esteem. Depression also attacked when I was young. Maybe that is where my struggle with my self-esteem started. 

Depression affects self-esteem. After years of therapy, I have learned that one major factor affecting my struggle with self-esteem is depression. Depression uses its voice to point out all the negatives. For me depression leads to me devaluing myself. The darkness depression covers me with also covers up the positives in my life. I hear depression telling me I am worthless; I am not good enough. I know I am not alone in this. 

Varied definitions can be found for self-esteem1. A common definition for self-esteem is a person’s sense of self-worth2. One study suggested a strong association between levels of self-esteem and the development of depression3.  As a person who has lived with depression for decades I can attest to this association based on personal experience. Even as I write this article messages of self-doubt, a sign of my low self-esteem, fill my head. I question if I should be writing this article. Depression’s voice is in my head telling me I don’t know what I am talking about and that I am not a good enough writer. This voice of depression fills other areas of my life. It is always speaking to me like a cd stuck on repeat. 

Self-esteem is tied to our opinion of ourselves. For many of us living with depression, our view of ourselves is not positive. It has been damaged. We see ourselves through the lens of depression. That lens is dirty. That lens presents a negative picture of who we are and what we can do. As a result, our self-esteem is damaged. 

People with depression face many obstacles. Believing in oneself can be one of those obstacles. When struggling, depression can get louder. It can scream that you are not enough. 

There are people with depression who are successful at many things. They can push through the depression with the help of therapy, medication, or other treatments. This doesn’t mean they don’t struggle with self-esteem. Maybe they are able to push the voice of depression to the back of their mind. Maybe that voice is a low hum in their head that they can work through. 

I struggle to push the voice of depression to the back of my mind. My low self-esteem has told me to start this article over several times. Depression has led to me question myself and my abilities. It is something I have struggled with throughout my life. Through therapy I have learned strategies to help me cope with the negative messages I hear in my head. It has taken a lot of practice within the confines of therapy to be able to use these strategies in my day-to-day life.

Here are some strategies you can try:

Self-talk

One strategy that can help battle low self-esteem is self-talk. I employ self-talk by allowing my thoughts to have a “conversation” with the negative thoughts in my head. Sometimes it is as short as a one-word response, such as “stop” or “no”. I can also say something like “I know you are trying to keep me down, but I am not going to listen to you.” It has taken a lot of practice to use self-talk. My psychologist has modeled it with me. That has been helpful because if left to myself, I would struggle to employ self-talk. I need to practice using it. Self-talk scripts can be useful. Try writing down what you want to say when depression starts attacking your self-esteem. This provides a little assistance when you need it.

Reframing

Reframing involves taking a thought and turning it around. It is similar to self-talk. I have used reframing as I work on this article. When depression tells me I can’t write I take that thought and I turn it around. I tell myself “I can write. I have written for years. I know how to write. The words will come.” For me it is not enough to just say this once. I need to repeat it to get myself to accept it as a truth. Depression has a strong voice. It wants to be right. So, repeating my reframed message is necessary to combat depression’s effect on my self-esteem. The difference between self-talk and reframing is subtle. With reframing there is more of an effort to turn depression’s words around while self-talk can utilize general scripts and be more focused on telling the thought to stop.

Externalization

Another strategy to deal with the thoughts or voice of depression is to place those thoughts outside of you. An example of this might be if I take a thought depression is telling me and imagine myself saying it to my niece or other young person. As I do it, I realize I would never say those words to her. It would be hurtful and unkind. This realization allows me to see that it is also hurtful when I listen to depression saying it to me. Just as I wouldn’t say these things to my niece, I tell myself I shouldn’t allow depression to say them to me. You can try this strategy by imagining yourself saying what depression is telling you to another person. You likely wouldn’t talk to a loved one the way depression speaks to you.

Self-hypnosis

I was first introduced to self-hypnosis about 20 years ago by my psychologist. Self-hypnosis involves getting myself into a relaxed state and then giving myself hypnotic suggestions. To get into a relaxed state I use a form of progressive relaxation. I close my eyes and focus on my breathing. I imagine a safe place. Then I count as I go down ten steps to reach that safe place. This is followed by focusing on relaxing each part of my body. Then I whisper a hypnotic suggestion. It might be something like “I am able to get through X situation. I have the tools I need to do it.” Once I have given myself the hypnotic suggestion, I imagine myself climbing back up those ten steps. When I open my eyes, I can re-engage with whatever I need to do. 

Distraction

Distraction is a strategy I use frequently. Often, I find myself needing to block out the self-esteem damaging messages depression is feeding me. I need something else to focus on in order to block the messages. Music is a frequent distractor for me. If I can get myself to focus on the lyrics instead of what I am hearing in my head, I can push the thoughts to the background. I have created several playlists on my phone. I can choose the playlist that contains songs that will be most effective for me in the given moment. Think of something that is distracting for you. Some distractions that might work include watching a movie, gardening, exercising, cooking, or creating art. Find what works for you.

Practice Is Important

Just as with anything in life that is difficult, employing these strategies takes work. Some strategies will work better than others for different individuals. A key component is practice. We can’t expect these strategies to work without practice. It is important to gain familiarity with how we are going to utilize these strategies. With self-talk, reframing, and externalization it is beneficial to write scripts that can be practiced. This helps us utilize the strategies when we need to employ them. Making self-hypnosis part of our daily routine allows us to engage in it with more ease when we are struggling with our self-esteem. We all need a little distraction at time. Knowing in advance what can serve as a distractor for us is useful. 

Depression can affect many aspects of our lives. Self-esteem is one aspect that can be negatively impacted by depression. Having strategies to fight back against depression’s voice is helpful. These strategies are not going to make depression go away on their own. Practice is important. Depression is complicated and treatment is necessary, but employing these strategies can help us deal with the day-to-day battle.

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Stepping into What’s Next: Starting the New Year with Intention

The start of every new year can bring a variety of emotions—hope, curiosity, and sometimes a little bit (or a lot) of pressure to make changes.

For anyone in recovery, whether that’s recovery from addiction, trauma, or simply unhealthy habits, the new year can feel like a fresh start. But it can also be a reminder of the work ahead, which can be intimidating. 

Can we really start the new year in a hopeful and healthy place?

Can we really make lasting changes?

I firmly believe that we can. I think that instead of viewing the new year as a moment for drastic resolutions or impossible goals that seem out of reach, why not see it as an opportunity to take a step forward? One step at a time.

In Beyond Addiction: How Science and Kindness Help People Change the authors share that change is not linear. Change happens “over time. With stops and starts, along a crooked line. With practice. With ambivalence […]. When the tradeoffs seems worth it. With a little help–sometimes a lot of help–from friends and family. With anguish. With effort. With joy.”

Progress in recovery isn’t about perfection—it’s about small, meaningful actions that add up over time. We can start the new year with intentional change.

How Far Have We Come?

Before going head first into change, it might be helpful to take a look back. Not focusing on the negative or the struggles, but on the moments we show up for ourselves. The days when we made even the smallest choices that have moved us toward a better place.

Did we set boundaries that protected our peace? Maybe we made healthier choices, even when it felt difficult. Or perhaps we simply stayed in the game, even when we felt like giving up would be easier. These moments matter, and they are the foundation for what comes next. We need to celebrate the small wins along the way as we prepare to make changes for the future.

Why Do Resolutions Often Fail?

The “New Year, New Me” mentality is everywhere. But it can be a trap. Recovery is already a deeply personal and intentional process and adding extra pressure to overhaul your entire life by February isn’t always helpful.

“Change is a process, not an event.”

Instead of resolutions, can we consider setting intentions for change? Intentions are more flexible and focused on the journey rather than the outcome or strict timeline. They are, in a sense, systems for living. As James Clear notes in his book Atomic Habits: “You do not rise to the level of your goals. You fall to the level of your systems.”

For example:

Instead of “I’ll exercise every day,” try “I’ll move my body in ways that feel good.”

Instead of “I’ll quit all my bad habits immediately,” try “I’ll work on one area at a time.”

Instead of “I’ll fix everything,” try “I’ll approach challenges with patience and self-compassion.” 

Focusing on more fluid systems of change can be a more compassionate way to approach change in the new year.

Celebrating the Journey

If there’s one thing recovery shows us, it’s that we are not meant to do this, including change, alone. People need connection and a healthy community for accountability and support. 

One powerful way to create connection is by reaching out to people who share your journey. A benefit of the internet is that there is an abundant of ways to do that. This could mean joining a recovery group, finding a mentor, or even just spending time with friends who make you feel revitalized and who are also committed to making positive changes in the new year. If in-person options are not accessible, online communities can be just as meaningful. Recovery thrives on shared experiences and mutual understanding.

Re-imagining What’s Meaningful in the New Year

The start of a new year is a perfect time to reimagine what’s meaningful and decide what changes you want to make and why. Maybe past traditions or routines don’t feel like they fit anymore. Maybe you are ready to take your recovery to the next level. Maybe you don’t identify as being “in recovery,” but you want to choose a substance-free life for other reasons, including health reasons. 

Think about what makes you feel alive. Is it spending time in nature? Learning a new skill? Reflecting on your goals? These new changes don’t have to be grand or complicated—they just have to feel right for you.

For example, you could start a weekly ritual of journaling about what you’re grateful for or reflecting on your progress. Or maybe you dedicate time each month to trying something new, like a hobby you’ve always been curious about. Playing guitar. Taking up knitting. Rock climbing. Writing. Cooking. The options are endless. Introducing new changes can anchor you and give you something to look forward to.

Stepping Into What’s Next

As we all move into this new year, carry this with you: recovery isn’t just about leaving things behind. It’s about building something new. It’s about finding purpose, creating connection, and continuing to make changes, even when it’s hard.

You don’t have to have it all figured out. You don’t have to be perfect. What matters is that you are here, willing to take the next step.

Let this year be one of progress, intention, and self-compassion.

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Coping with Loneliness During the Holidays and Finding Connection and Joy: Caroline Beidler

The holiday season is often depicted as a time of celebration, family gatherings, and festive cheer. But for many, it can be a period of deep loneliness. 

Have you ever heard the phrase, “no man is an island?” 

It was penned in the 1600s by English poet, John Donne. He had lived through some stark, tragic times including a plague. Sounds rough, right? This tortured poet knew hardship. 

Have you been there? Maybe you are feeling the loneliness setting in now as the holidays are drawing close or coming to an end. Perhaps you have a bit more comfort than a 16th-century poet, but chances are you can connect with the feeling of being out on an island alone. 

In my own personal journey of recovery, there have been times when loneliness threatened to drown me, especially around the holidays. My substance use disorder pushed me further away from people, yet my heart needed and longed for connection. It was a cycle of pain that bred feelings of isolation for years, although I desperately longed for the type of community that I have since found in recovery.

Loneliness during the holidays can feel especially challenging, as all of the Target ads show glittering people with glistening smiles. The world reflects images of perfect families, joyful reunions, and hot cups of shared cocoa. Yet, loneliness does not have to define our experiences this holiday season or anytime throughout the year. We can create meaningful connections and find joy even during the most difficult times.

The Hidden Struggles of the Holidays

For many, the expectations surrounding the holidays can feel overwhelming. We see images on social media or hear stories of families coming together, and it can be easy to feel like we don’t measure up. Like our stories don’t matter. For those dealing with loss, whether from the death of a loved one to substance use or the end of a relationship, the absence can be especially painful.

The holidays can also trigger old wounds or stir up grief, making us more aware of who or what we are missing. In recovery, the season may present challenges as we balance sobriety with social gatherings (often associated with substance use) or family dynamics that can be emotionally painful and make us want to find the nearest deserted island.

What’s important to remember is that loneliness is not permanent. There are ways to address how we are feeling and even actions that we can take. 

Recognizing Loneliness as an Opportunity for Self-Reflection

What if we viewed loneliness as an opportunity for self-reflection or self-awareness? Quiet, still moments can have a purpose, too. We can think about our goals for the new year, explore a new hobby, journal, or meditate on what truly brings us peace.

Practices like journaling can help us to process challenging emotions and gain clarity. If you’re struggling with loss or grief, expressing your thoughts on paper can be a powerful tool. Writing is like having a deep heart-talk with ourselves. For me personally, I know that sometimes in writing I come to discover my thoughts, as if I am meeting them out for coffee for the first time.

Additionally, consider making a list of gratitude. This simple act can shift our perspective, helping us focus on what we have, not what is missing. If we are in recovery, chances are we have had the chance to be irritated by someone telling us to “write a gratitude list.” It might be irritating at times, but this is suggested because it works. Gratitude practices have been shown to improve mental health by increasing optimism and fostering mindfulness. 

Finding New Ways to Connect

We can connect in new ways during the holiday season if our families of origin or other friends are not healthy people we can be around or if we find ourselves feeling lonely for any reason. Feeling isolated during the holidays can also highlight the important need for connection. But connection doesn’t always have to come in the form of traditional family gatherings. There are many ways to reach out and form bonds with others during this time.

1. Reach Out to Healthy Friends: Get in touch with people you trust. When we are feeling lonely, sometimes that phone is heavy. It is hard to pick up the phone to text or call someone that may be a support for us. But even a simple phone call, text message, or video chat can make a difference. Let them know you’re thinking of them, and you might find that they’re experiencing similar feelings of loneliness or isolation.

2. Join a Support or Recovery Group: If you’re in recovery or dealing with grief this season or any time during the year, connecting with others who have been there can be transformative. There are many options for support that move us from our islands and into spaces where others may be feeling the same things we are feeling or who have experienced the same things. A safe space, either in-person or virtual, can help us find encouragement and the support we need to feel less alone.

3. Volunteer: One of the best ways to overcome feelings of loneliness is by helping others. Volunteering or being of service allows us to connect with our community and experience the joy of giving. Whether it’s serving meals at a shelter or church, helping at a local recovery community center or treatment center, or participating in other community events, showing up for others can help us feel less alone and more a part of something outside of ourselves.

Building Meaningful Traditions for Yourself

Sometimes, loneliness is exacerbated by a sense of loss or the absence of past traditions. Maybe your memory of holidays brings back trauma you experienced as a child. This holiday season, consider creating new traditions that reflect your values and recovery now. It’s exciting to think that we can create new ways to honor the seasons that are healthy and life-giving.

For example, you might start a tradition of reflecting on the past year and setting goals for the upcoming one. You could create a ritual of lighting candles each evening, journaling, or learning a new hobby you enjoy playing guitar or painting. New traditions can provide a sense of comfort and continuity, regardless of external circumstances. They can help us to embrace the present.

Seeking Professional Help if Needed

If loneliness feels overwhelming and is affecting your ability to function, it might be time to reach out for professional support or treatment. Addiction treatment can help you or a loved one manage difficult emotions and feelings of loneliness and help provide healthy coping strategies and tools.

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How to Handle Holiday Triggers, Family Dynamics, and Stay True to Your Recovery: Caroline Beidler

It’s beginning to look a lot like…the holidays. For those of us in or seeking addiction and mental health recovery, this time of year can bring up fond memories and important reminders of why we want to be sober.

This time of year, however, can also bring up family drama, unresolved trauma, and a whole host of triggers that can make November through the first of the year feel almost unbearable.

The holiday season is a time for joy, connection, and celebration. For many of us in recovery, it can also trigger anxiety, emotional strain, and even the urge to revert to old coping mechanisms. Family dynamics, past memories, and the social pressures of the season can become overwhelming, especially when recovery feels fragile or uncertain.

The good news is that while you can’t control the actions of others or the triggers that may surface, you have complete control over how you respond. There are things that we can do to not only set healthy boundaries but also protect our recovery in a way that promotes inner peace and well-being during the entire year, not just 

when… the weather outside is frightful.

Understand Your Triggers

Just like recovery can be a unique, individualized process, so too are the triggers or challenges that may come. These can be different and can include things that might seem obvious: going to a bar, a favorite liquor store or dealer’s house, or another person, place, or thing that is associated with our using days.

Triggers can also be unexpected, such as a smell, taste, or song. Sometimes, painful memories or temptations surface when we least expect them, in the most unsuspecting ways.

The holidays can also bring a sense of nostalgia for many of us surrounding our substance use. Family gatherings can be like a boxing ring with tensions high, old patterns surfacing, and even substances like alcohol present that offer an easy “out” for those uncomfortable feelings and emotions.

Especially when our loved ones don’t understand what recovery is or if they struggle with their own substance use challenges.

For some of us in recovery, triggers might include:

Unhealthy family dynamics: Loved ones who don’t understand our journey, or speak and act in stigmatizing or exclusionary ways may unintentionally (or intentionally) bring up uncomfortable, hurtful things like past behavior. You may even have to dodge offers for a drink or another substance.

Holiday expectations: Think Clark Griswold from one of my all-time favorite Christmas movies. The pressure to recreate the perfect holiday season may amplify tensions, feelings of stress and guilt, or even loneliness, which can wreak havoc with our mental health, which might already feel fragile.

Old traditions: One of my favorite past traditions around the holidays was isolating. I would show up for the meal and then bolt as soon as I could. Whether it’s binge eating, drinking, or other “old traditions” that may be tough to let go of, what is easy or comfortable can feel tempting when we are navigating the stress of the season.

Acknowledging, understanding, and being on guard against these triggers is the first step in being mindful of holidays in recovery. Whether you have a tough time believing it yet or not, the holidays don’t have to be a season of stress—they can become a time for deepening your self-awareness and nurturing your recovery.

Practice Boundary Setting

At its core, setting boundaries is about protecting our space. Our hearts, minds, physical selves, and spirits. 

Boundaries are about recognizing what feels safe for us and taking action (even when it’s tough) to ensure our well-being is prioritized and respected. When we think of boundaries, we often think of them as walls, but in reality, they’re more like shields that allow us to continue living and engaging with the world, but on our own terms.

Healthy boundaries let you engage in the holidays without compromising your values, your recovery, or your peace of mind. They aren’t about creating conflict, instead they are about protecting our peace, mental health, recovery. 

So how can we create boundaries with intention this holiday season?

Say “No” with Love

Boundaries also involve the art of saying no. It’s easy to feel guilty or pressured into attending every event or meeting every expectation, but the truth is, you don’t owe anyone an explanation for protecting your peace. Saying “no” isn’t selfish—it’s a form of self-care.

If a holiday gathering feels overwhelming, it’s okay to skip it. You don’t need to be everywhere or do everything. 

It might sound silly, but you can practice saying no. Sometimes this means sending a text instead of calling so that you can firmly state your “no” without anyone trying to argue or dissuade you. 

What matters is that you’re being true to your values and protecting your recovery. 

If someone does pressure you, or pushes back on the boundary you set, you can still respond in a kind, but firm way: 

“I’m choosing to rest tonight, but I appreciate the invite.”

“This doesn’t work for me today. Let’s get together for lunch another time.”

“Right now, I’m not able to attend. Thanks for offering.”

Remember, you can say no with love. A friend once told me that most people aren’t concerned about you, they are more concerned about themselves. We are also not responsible for other people’s feelings or expectations. We can control what we can which is our own mental health and recovery.

Prepare for Holiday Challenges

Another way to stay true to our recovery during the holiday season is to prepare for the challenges before they arise. Before that family gathering that is keeping you up at night,, take some time to meditate on what is important to you. What are your values? What are your limits?  What are my non-negotiables? 

What situations, people, or places tend to trigger discomfort, stress, or temptation?

Once you’ve identified your boundaries, communicate them clearly with your family or close friends. Be assertive about what you need to feel safe—whether it’s saying no to alcohol, limiting certain conversations, or avoiding particular gatherings. Assertiveness is key. It’s okay to stand firm in your decisions, even if others may not understand them.

For example, if a family member offers you a drink, you can politely but firmly respond with: “I’m in recovery, so I don’t drink anymore. Thanks for understanding.” Setting that boundary may feel uncomfortable at first, but remember—your well-being is the priority.

Shift Your Perspective

Mindset is an integral part of the recovery process as we continue to heal. As we navigate the season, we can focus on having a recovery mindset. Instead of seeing boundaries as barriers or limitations, we can view them as tools that enable us to live with greater freedom. Boundaries are not walls that keep us isolated. There is a surprising and welcome joy that comes when we live true to our values, when we love ourselves too.

We can also view the holidays as a time when we can create new traditions and memories—ones that honor our recovery, uphold our well-being. Some of my favorite holiday times now is when I can create new experiences with my family: Decorating the tree sober, hiking in the woods, making ginger bread house, going to our church children’s Christmas pageant rehearsals. These moments can be opportunities to build new associations, replacing old triggers, tensions, and stress with what the season is really about.

Stay True to Our Recovery

This holiday season, let’s take time to reflect on how we can stay true to our recovery.

  • What triggers can we understand and address in new ways?
  • How can we practice saying “no” with love?
  • When can preparing for holiday challenges help prevent more struggles?
  • How can shifting perspective and having a recovery mindset help us enjoy the season in new ways?

We have the joy and honor of creating new holiday memories that reflect our values of recovery. This time of year does not have to be a time of stress or a recurrence of use. With support, we can take positive action to not only handle the struggles of the season but also come to appreciate and experience the joys in new ways.

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Sleeping Pills Misuse and Addiction

Sleeping pills help people get a good night’s sleep. But on the other side of the pillow is a potential for dependence and addiction.

Following prescription guidelines and staying in communication with your prescribing doctor can mitigate the risks of addiction, as can tapering off sleep medications as soon as you can. If you or someone you love develop an addiction to them, you have resources for healing.

Types of Sleeping Medications

Some sleeping medications you can buy over-the-corner, like melatonin and sleep aids with doxylamine or diphenhydramine (the active ingredient in Benadryl). These medications aren’t likely to cause addiction, though you can get used to your starting dose and need more and more to feel tired—signifying you’ve built a tolerance.

Prescribed sleeping pills are used to treat insomnia1, which is a sleep disorder that makes it difficult to fall asleep, stay asleep, or both. Behavioral treatments (therapy) can also treat insomnia by addressing what’s keeping you up, like stress, trauma, or racing thoughts related to a condition like attention-deficit hyperactivity disorder (ADHD).

Here are some common prescription sleeping pills:

  • Ambien
  • Lunesta
  • Sonata
  • Belsomra
  • Dayvigo

Sleeping pills broadly fall into these categories: sedative-hypnotics, benzodiazepines, and antidepressants, since some antidepressants have sedative effects. 

Statistics of Sleeping Pill Misuse and Addiction

Many people struggle with sleep, either in response to a stressor or chronically. A study by the Center for Disease Control (CDC)2 found these statistics in 2020:

  1. 8.4% of American adults took sleeping pills every day or most days over the past month.
    1. 6.3% took sleeping pills every day.
  2. Taking sleeping pills becomes more likely with age, from 5.6% in young adults to 11.9% in those 65 and older.
  3. While the percentage of people who become addicted to sleeping pills isn’t known yet, scientists have estimated an addiction percentage of nearly 20% for benzodiazepines3, which are often used as short-term sleeping pills.

Dangers of Sleeping Pill Misuse and Addiction

Using any medication outside its prescription guidelines can come with dangers, but they can be especially prevalent for sleeping medications due to their sedative effects.

Physical Dangers

Since sleeping pills sedate people, taking too many at once can dangerously enhance those effects. You may sleep much longer than intended, find it extremely difficult to wake up, or in extreme cases, die from your central nervous system slowing too much. Overdosing can lead to a coma and heart failure or stopped breathing.

If you think you or someone else has taken too many sleeping pills, call 911 for emergency medical care or contact Poison Control.

Emotional Dangers

Becoming reliant on anything, sleeping pills included, can lead to anxiety and an overall worsening of mental health conditions. If you can’t take the pills, you may become too anxious to sleep, leading to a cycle of use even if you want to stop. Tapering can help with this.

Depending on which kind of sleeping pill you take, like an antidepressant versus a hypnotic, you could also experience new or worsening mental health conditions as a side effect of the medication.

Harm to Relationships

Addiction can alter priorities, making substance use more important than spending time with loved ones and maintaining relationships, personal and professional. This can damage those relationships over time.

Can You Overdose on Sleeping Pills?

Yes, you can overdose on sleeping pills. You can take too many of almost any pill, but the effects of a sleeping pill overdose can be especially pronounced due to their sedative nature. The more potent they are, the more easy an overdose becomes—which is why following prescription guidelines is so important.

Sleeping pills can react to other substances, like alcohol, and have a much stronger effect. For example, alcohol is also a central nervous system depressant, so having alcohol and sleeping pills can create a dangerous double-strength effect4 even at your usual dose. Be sure to read the warnings on your prescription bottle and ask your doctor about potential drug interactions.

If you think you or someone else has overdosed on sleeping pills, call 911 or your local emergency number. 

Signs of Sleeping Pill Addiction

Someone who’s developed an addiction to sleeping pills typically will show a few key signs that you and other loved ones can look out for—or you might recognize these signs in yourself. In any scenario, identifying the need for help is the first big step in getting it.

Taking More Than The Prescribed Dose

For example, someone may have a prescribed dose of 10mg but take 50mg daily. Or, they might take 10mg throughout the day, multiple times daily. 

For a stronger effect some people may crush up their sleeping pills and snort the powder, dilute it in water and inject it, or dissolve it into a drink for a quicker impact.

Negative Consequences, But an Inability to Stop

Someone who’s unable to stop taking sleeping pills despite clear negative consequences has likely developed an addiction. These consequences could include job loss, damage to relationships, negative health effects, and stress.

Frequently Under The Influence

Overusing sleeping pills can mean someone often seems under their influence—sleeping or sleepy, disoriented, woozy, and disconnected from reality. They may go about daily life in this state or isolate themselves to hide symptoms.

New Habits and Friend Groups

As procuring and taking sleeping pills becomes more imperative due to an addiction, people’s habits and friend groups can change in turn. For example, they may adopt new habits to hide or excuse their drug use, like taking walks at night that could actually be private time to take substances unseen or meet dealers. 

New friend groups might include others in active addiction who can supply substances or connect people to more. At the least, these new friends may not discourage substance use, which can make them appealing substitutes for concerned friends and family.

Treatment Options for Misuse and Addiction

An addiction or dependence on sleeping pills can be treated, often with a tailored combination of behavioral therapies and medical care.

Behavioral Therapies

Therapy aims to reach the root of an addiction and pluck it. You’ll learn the purpose addiction serves in your life and how to address the issues and emotions that led to it, all in a safe and therapeutic space.

Common therapies for addiction include

Therapy occurs 1:1 with a therapist or in group settings. Many rehabs and outpatient addiction programs offer a structured daily routine of therapy and skill-building to address core issues and build relapse prevention skills.

Medical Interventions

Medical care can help people detox from substances like sleeping pills, safely removing them from their body. Detoxing without medical care can be dangerous and even fatal, so be sure to get your doctor’s advice on the level of care you need for your symptoms. You can ask questions like

  • “What treatments will make my recovery as safe and comfortable as possible?”
  • “How can I improve my sleep without sleeping pills?”
  • “Do I need medical detox? If so, what are my next steps for that?”
  • “What lifestyle changes can I make to improve my physical and mental health as I recover?”

Support Groups

“Connection is the opposite of addiction”5 has been touted and found true in many instances. One of the best ways to find connection is through peer support groups like Pills Anonymous (12-Step-based) or SMART Recovery groups (non-12-Step). These groups occur worldwide, in-person or virtually. You can also find connection and support through religious organizations, your workplace, and other community settings (like sports and craft communities). 

Find Help for Sleeping Pills Misuse and Addiction

With medical, therapeutic, and emotional support you can stop using sleeping pills, or cut down to a dose you and your doctor feel comfortable with. Your doctor can be your first point of care, guiding you to your various options and offering treatment.
You can also go to a rehab that treats sleeping pill addiction. Use Recovery.com to find sleeping pill rehabs by what insurance you have, your location, desired amenities and more.

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Antidepressants Misuse and Addiction

Some people, especially those in recovery, may worry about developing an addiction to antidepressants. Thankfully, antidepressant addiction doesn’t occur often, but it is a possibility at non-therapeutic doses. This is due to how they can affect and change the brain, leading to a dependence then compulsory use. 

Anyone worried about their antidepressant use can bring their concerns to their doctor, who can start a tapering plan or even switch to a different type of antidepressant. Behavioral strategies, like therapy, can help people transition off antidepressants while still managing their symptoms.

What Are Antidepressants?

Antidepressants primarily treat depression1 and other mood disorders, plus conditions like obsessive compulsive disorder (OCD). They work by balancing disruptions in neurotransmitters and boost the reception of serotonin, which can make people feel happier. 

Most antidepressants work on serotonin and another neurotransmitter called norepinephrine1. When your brain can receive and process more of these neurotransmitters, symptoms of depression can fade. Depression can go fully into remission due to neuroplasticity1, where your brain changes and adapts to sustain these positive changes. 

Common Types of Antidepressants

Antidepressants can have a variety of formulas and interact with different parts and systems within the brain. Your doctor and/or psychiatrist will aim to find the best match for you. A genetic test can help you pinpoint good matches. Sometimes, people cycle through a few antidepressants to find the one that works best.

Interestingly, many antidepressants have off-label uses for conditions besides mood disorders. For example, trazodone can help people fall asleep1. Some other antidepressants help patients with chronic pain.

SSRIs

Selective serotonin reuptake inhibitors (SSRIs) are often the first line of defense against depression2 due to their low side effects and general effectiveness. Most people respond positively to them, and doctors can smoothly pivot to another if one doesn’t seem to have much effect.

Prozac, Zoloft, Lexapro, Paxil, and Celexa are all common SSRI antidepressants. Potential side effects of SSRIs1 include:

  • Weight gain.
  • Dizziness.
  • Nausea, especially for the first couple weeks after starting the medication. In most cases, it goes away.
  • Sexual dysfunction.
  • Headaches.

SNRIs

Serotonin/norepinephrine reuptake inhibitors (SNRIs) work similarly to SSRIs1, but also block the reuptake of norepinephrine, not just serotonin. Doing this helps various synapses in your brain access more of these neurotransmitters, making you feel better. Norepinephrine triggers the central nervous system’s fight-or-flight response, leading to anxiety and panic disorders if these triggers don’t come when needed. SNRIs can reduce symptoms of both depression and anxiety.

SNRI brand names include Cymbalta, Pristiq, Effexor, and Fetzima. They can cause most of the same side effects as SSRIs, like:

  • Nausea that typically goes away after a week or so.
  • Headaches.
  • Excessive sweating.
  • High blood pressure.

MAOIs

Monoamine oxidase inhibitors (MAOIs) are a less-commonly prescribed antidepressant3, often used when an SSRI or SNRI doesn’t work. They’re more likely to have side effects, drug-food interactions, and drug interactions, which is why they’re prescribed with caution.

Common MAOIs include Marplan, Nardinm and Emsam. They can have side effects like:

  • Serotonin syndrome (too much serotonin).
  • Dizziness.
  • Vomiting.
  • Constipation.
  • High blood pressure and potential death if foods with tyramine are consumed (cheese, alcohol, leftovers, certain fruits, and more).

TCAs

Tricyclic antidepressants (TCAs) also inhibit the reuptake of serotonin and norepinephrine4, which can boost mood and attention. Some versions of TCAs are also used off-label to treat obsessive compulsive disorder (OCD), insomnia, migraines, and chronic pain.

Common TCAs include Elavil, Silenor, and Asendin. Their side effects1 include:

  • Dry mouth.
  • Difficulty peeing.
  • Constipation.
  • Seizures.

How Are Antidepressants Misused?

An increase in feel-good neurotransmitters like serotonin can cause a reinforcing effect, though rare in antidepressants since this boost in mood is often subtle and feels natural. Misuse often happens outside prescribed doses5; for example, someone may take double or triple their prescribed dose (sometimes even 10x more) to achieve a ‘high’ similar to other drugs. This sensation only happens with high doses of certain antidepressants5, like bupropion.

Someone taking antidepressants for the sensation of being high may dissolve several pills in water and inject it using a syringe, take multiple pills orally, or crush them into a powder and snort it. To maintain their high dosing, they might request refills sooner than needed, take out prescriptions through multiple doctors, or request higher and higher doses without a demonstrated need.

Sadly, some people misuse antidepressants with the intent of taking their lives. In 2011 nearly every emergency room visit for a drug-induced suicide attempt came from prescribed medications; 20% of those overdoses involved antidepressants5, the highest percentage after prescribed opioids.

Can You Become Addicted to Antidepressants?

It’s very unlikely. One study answers this question6 with, “antidepressants do not have a clinically significant liability to cause addiction.” This is because most antidepressants don’t cause pleasurable or rewarding effects6, as addictive drugs like cocaine or alcohol do. And compulsive use of antidepressants, as seen in substance use disorders, is “exceptionally rare.”6

Antidepressants can cause withdrawal symptoms7, which raises an argument for their addictive potential since people may need to keep taking the substance to avoid withdrawals, similar to opioids and other addictive substances. Tapering plans can prevent uncomfortable withdrawals.

Factors Contributing to Antidepressant Misuse

Those who misuse antidepressants often have a history of substance use disorders5 or other comorbid conditions. And, as expected, people who misuse antidepressants typically have a mental health condition like depression. Since symptoms of depression can include suicidality8, these patients can be more likely to misuse their prescribed antidepressants in an overdose. 

Signs of Antidepressant Addiction

If you’re worried a loved one struggles with an antidepressant addiction, you can watch for signs and start an open-minded conversation. If you’re worried about your antidepressant use, you can bring your concerns to your doctor and look for signs of addiction in your own life.

Some key signs of an antidepressant addiction include:

  • Taking more than their prescribed dose. For example, you may notice they take three pills when the prescription bottle only says to take one. 
  • An inability to stop taking the pills, even if negative health, work, or relationship consequences arise.
  • Spending excessive time and money to procure antidepressants. 

Treatment Options for Addiction

If you’re struggling with an antidepressant addiction or any drug or alcohol addiction, you have resources available for recovery. Treatment options broadly fall into 2 categories: inpatient and outpatient care.

Inpatient Care

Inpatient treatment includes treatment in a hospital (often for acute withdrawal needs or overdoses) or attending a residential rehab. At rehab, you’ll live with peers and receive treatment from clinical staff, who monitor your health and emotional needs around the clock. 

Each day often follows a structure, with time for therapy (group therapy, 1:1 sessions with your therapist, and family therapy), fun activities, peer meetings, and downtime. Rehabs last 28+ days, aiming to treat both mental and physical needs for comprehensive healing. You’ll also learn relapse prevention strategies and get connected with outpatient levels of care, if desired, to continue your healing journey.

Outpatient Care

In short, outpatient care is the treatment you attend without living at a treatment facility. You return home after treatment and have more flexibility to work, attend school, and meet family needs. Outpatient care could include

  1. Day treatment, where you undergo therapeutic treatment and practice practical recovery skills for 5-7 days a week. Sessions often last 5-7 hours daily, making day treatment the most intensive version of outpatient care.
  2. In intensive outpatient programs (IOPs), you attend treatment 3-4 days weekly for about 3 hours a day. These also offer therapy, peer support, and an encouraging and supportive recovery environment but with a less intensive schedule.
  3. General outpatient can include 1-2 weekly group therapy sessions, lasting an hour or so each. 
  4. Regular 1:1 therapy sessions with a therapist. You may see them once a week, once every two weeks, or at the cadence best fit to your recovery needs.

Help from Your Doctors

As medication prescribers, your primary care physician (PHP) and/or psychiatrist can also help you. They can ensure that, going forward, all antidepressant prescriptions are carefully considered and that you have a clear plan for how to take them without risking addiction.

For example, your doctor may only prescribe a week’s worth and set up regular appointments to check in and monitor your use. Or you can work out a plan with loved ones, like a spouse or parent, to keep your medications locked in a safe. This can also be a preventative measure for people struggling with suicidal thoughts or with a history of suicidal ideation and attempts.

At your appointment, you can ask questions like,

  • “What is the addictive potential of this medication?”
  • “Are there other medications with less addictive potential that I could try first?”
  • “What signs should I look out for that mean this medication isn’t a good fit?”
  • “What can I do if I start to feel like I’m relying on it too much?”

Find Treatment for Drug Misuse

Recovery exists for all types of addictions, including antidepressant addiction. Treatment can help you navigate the underlying causes of addiction and address emotional struggles with healthy coping strategies and new behaviors. 
You can use Recovery.com to find prescription drug treatment centers and see their insurance information, reviews, photos, and more.

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Designing a Sensory Room in a Mental Health and Substance Use Recovery Center: Dr. Sarah Anderson

Creating a sensory room within a mental health or substance use recovery center offers an innovative and holistic approach to healing. These dedicated spaces are designed to promote relaxation, reduce anxiety, improve focus, and provide therapeutic support. For individuals struggling with mental health conditions or addiction, sensory rooms are invaluable in meeting a wide variety of sensory needs, facilitating self-regulation, and enhancing overall recovery outcomes. This article delves into the essential components of designing a sensory room, the role of mental health occupational therapists, and how to create a sensory environment that fosters balance, safety, and emotional well-being. 

Understanding Sensory Rooms

A sensory room is a carefully constructed space that integrates a variety of sensory experiences, intended to help individuals manage stress, anxiety, and emotions. It encourages engagement with different sensory modalities—sight, sound, touch, smell, and movement—promoting regulation and offering relief from overwhelming stimuli (Champagne & Stromberg, 2004; Haig & Hallett, 2023). 

For individuals facing mental health challenges or recovering from substance use disorders, sensory rooms can provide tools for developing coping and self-regulation skills, increasing self-awareness, and fostering overall recovery. A sensory room provides a structured environment for processing emotional triggers, learning self-regulation techniques, and reducing physical symptoms of anxiety or distress (Champagne & Stromberg, 2004). Sensory processing challenges, commonly associated with ADHD, autism, or substance use disorders, can be effectively managed by thoughtfully selecting and organizing sensory modalities to support nervous system regulation and function.

Key Elements of a Sensory Room

When designing a sensory room, it’s important to have a balance between different sensory modalities. Each individual’s needs will differ, so the space should allow for flexibility and personalization while also providing common features that can be broadly helpful. Here are several key components of an effective sensory room:

  1. Visual Stimulation: Soft lighting (or the ability to dim the lights), calming colors, and soothing visual displays play a critical role in promoting relaxation. For example, adjustable light displays such as bubble tubes or fiber-optic lights can create a calming effect. Visuals that change slowly or projections of peaceful scenes help to engage the visual senses without overwhelming the user. Colors like pastel blues, greens, and purples are commonly used for their ability to promote calmness. 
  1. Auditory Experiences: Sound has a powerful impact on emotional states. Gentle sounds such as nature sounds or soft music can create an environment of tranquility. Instrumental or ambient music, in particular, is known to help clients focus and reduce stress. Personalized playlists or soundscapes can be tailored to individual preferences, making the auditory experience more effective for each user. While white noise is common in mental health settings, it is important to note that it has the potential to be overstimulating to some due to its constant and unchanging rhythm (Champagne & Stromberg, 2004; Haig & Hallett, 2023).
  1. Tactile Tools: Tactile experiences are essential for individuals who benefit from touch-based regulation. Sensory rooms should include a variety of textures for exploration and self-soothing, such as soft cushions, blankets, fidget tools, textured panels, and tactile mats. These materials allow clients to engage their sense of touch, providing opportunities to relax or self-regulate.
  1. Olfactory Elements: Calming scents, such as lavender, eucalyptus, and citrus, can significantly enhance the calming atmosphere of a sensory room. Essential oil diffusers or scent pads are common ways to introduce these scents. When introducing new fragrances, it’s important to consider allergies and sensitivities, as certain scents may trigger negative emotional responses. For example, some clients may have trauma-related sensitivities to specific scents. If a scent is used in the room, it needs to be easily removable. 
  1. Kinesthetic Activities: Sensory rooms should incorporate opportunities for physical movement. Swings, rocking chairs, exercise balls, and climbing walls are just a few examples of kinesthetic tools that allow clients to release energy, regulate their bodies, and express themselves physically. Gentle stretches, yoga mats, exercise bands, ankle/wrist weights, or spaces designed for relaxation also provide much-needed physical relief. 
  1. Safe Space for Retreat: Some individuals may need a quiet, secluded area within the sensory room where they can retreat when feeling overwhelmed. This space should include soft, comfortable seating and soundproofing to offer both physical and emotional safety. These private spaces allow for reflection and provide a place where clients can regain control over their emotional state during moments of distress.
  1. Interactive Technology: Digital tools like interactive touchscreens, virtual reality, and therapeutic apps can enhance sensory experiences by providing unique, engaging options. For instance, some programs combine visual stimulation with auditory feedback, helping clients participate in activities that promote relaxation or mindfulness. While not everyone finds interactive technology calming, some individuals do benefit from it. The key is to use technology thoughtfully and purposefully, tailoring it to each person’s needs and preferences.
  1. Weighted Products: Weighted blankets, vests, animals, pillows, and lap pads are often included in sensory rooms. These items offer deep pressure stimulation, which can help clients feel grounded and calm. Research shows that deep touch pressure can activate the parasympathetic nervous system, helping to reduce stress and anxiety. This makes weighted products beneficial for many individuals with sensory processing challenges (Champagne & Stromberg, 2004).

The Role of Occupational Therapists in Sensory Room Design

Mental health occupational therapy practitioners (MHOTPs) play a crucial role in designing and implementing sensory rooms. Their expertise lies in understanding how sensory input influences an individual’s emotional, cognitive, and physical states. A sensory room should never be designed without first understanding the sensory profiles of its potential users. Here’s how MHOTPs contribute to creating effective sensory rooms:

Client Assessments 

MHOTPs begin by conducting comprehensive sensory assessments of potential users. My preferred assessment is the Adolescent/Adult Sensory Profile, as it provides valuable insights into an individual’s sensory processing patterns. 

This assessment should always be administered by a highly trained mental health occupational therapy practitioner. It is important to know that both occupational therapists and occupational therapy assistants can administer The Adolescent/Adult Sensory Profile, however, only an occupational therapist can interpret the results. Additionally, a detailed occupational profile and supplemental interview questions are conducted to ensure accurate interpretation of the results. This thorough approach supports a well-rounded clinical assessment tailored to each individual’s unique needs and goals. 

Once enough assessments are completed, the therapist can analyze the data to identify common sensory patterns among potential users and design the space accordingly. Sensory rooms must be flexible and adaptable to meet the diverse needs of all users. (Brown et al., 2019).

Individualized Planning

Sensory needs differ greatly among individuals. Based on assessment results, MHOTPs can create a tailored plan for the sensory room that addresses the diverse needs of its users. For example, some individuals may require reduced auditory input due to sound sensitivity, while others may benefit from more auditory stimulation. This tailored planning ensures that the sensory room is equipped with tools and features that effectively support each person’s recovery (Brown et al., 2019).

Training and Support

MHOTPs also provide guidance on how to use sensory tools effectively. They educate clients on the purpose of each tool and offer strategies for engaging with the sensory room in ways that promote regulation as well as function. 

Through these efforts, MHOTPs ensure that sensory rooms are designed not only to meet the needs of potential users, but also to support their long-term well-being and recovery.

Designing Your Own Sensory Space at Home

Designing a sensory space at home can offer many of the same benefits as a sensory room in a recovery center, promoting relaxation and emotional regulation in a familiar environment. Start by choosing a quiet, comfortable area free from distractions, where you can control sensory input like lighting, sound, and visual stimuli. Tailor the space to your sensory preferences, such as dim lighting, calming music, or tactile textures like soft fabrics or weighted blankets, to create an atmosphere that supports relaxation. Incorporate a variety of sensory tools that engage different senses, such as textured pillows, fidgets, calming scents, ambient sound machines, or visual projections, experimenting to find what works best for you. Most importantly, ensure the space feels safe and supportive, offering a peaceful environment where you can process emotions and feel grounded.

Conclusion

Designing a sensory room in a mental health or substance use recovery setting is a powerful tool for promoting emotional regulation, enhancing self-awareness, and supporting overall healing. By integrating a range of sensory experiences and involving mental health occupational therapist practitioners in the process, these rooms offer a personalized and therapeutic space to help individuals in their recovery journey. Whether within a treatment center or at home, sensory spaces play a critical role in creating a holistic, supportive environment that nurtures emotional, cognitive, and physical well-being.

****The term “MHOTP” is used to refer to both Mental Health Occupational Therapy Practitioners (MHOTPs) and Mental Health Certified Occupational Therapy Assistants (MH-COTAs), providing inclusive language that encompasses both roles within mental health occupational therapy. Mental Health Occupational Therapy Practitioners (MHOTPs) are licensed occupational therapists who hold advanced knowledge and training in mental health interventions and assessments. They are responsible for designing and implementing treatment plans, conducting assessments, and providing direct therapeutic services. On the other hand, Mental Health Certified Occupational Therapy Assistants (MH-COTAs) work under the supervision of MHOTPs, assisting with the implementation of treatment plans, supporting clients with therapeutic activities, and ensuring that interventions are carried out effectively. Using “MHOTP” ensures that both practitioners and assistants are acknowledged for their valuable contributions to mental health care.

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Managing Panic Attacks: How to Pack Your Panic Pack: Dr. Sarah Anderson

Panic attacks can feel terrifying, overwhelming, and all-consuming. They arrive suddenly, often without warning, and can make it difficult to feel like you’re in control of your body and mind. If you’ve ever experienced one, you know how distressing they can be. A racing heartbeat, rapid breathing, dizziness, chest tightness, and an overwhelming sense of impending doom—these are just some of the common symptoms of a panic attack.

But here’s the good news: Panic attacks, while unpleasant, are not life-threatening. Once you understand what’s happening in your body during a panic attack, you can start to reduce their frequency and intensity. The key to managing panic attacks lies in having a toolbox of strategies that can interrupt the overwhelming cycle of panic and help you regain a sense of control. One such tool is a “Panic Pack”—a collection of sensory-based grounding items that can help soothe your body and mind when panic strikes.

Understanding Panic Attacks: What Are They?

Panic attacks are sudden, intense episodes of fear or anxiety that often come without warning (American Psychiatric Association, 2013). These episodes can happen at any time, even when you’re feeling calm and relaxed. Panic attacks typically involve a combination of physical symptoms (like a rapid heartbeat, dizziness, chest tightness, or sweating) and emotional symptoms (such as feeling disconnected from reality, or a sense of impending doom). Although panic attacks can feel life-threatening, they are generally harmless and do not cause lasting damage.

Research suggests that panic attacks are caused by the body’s overreaction to stress or perceived danger, triggering the “fight or flight” response (Vickers & McNally, 2006). During this response, the body releases stress hormones like adrenaline and cortisol, which elevate heart rate, blood pressure, and breathing rate, preparing you to flee from danger. In the case of panic attacks, there is no real threat, but the body reacts as though there is.

Sensory-Based Grounding: Why It Works

When you experience a panic attack, your body is overwhelmed by heightened sensory input, and your mind can feel flooded with anxiety. Sensory grounding techniques work by redirecting your attention away from the panic and engaging your senses in a way that helps calm your nervous system. By using tools that appeal to the senses—sight, sound, touch, taste, smell, and movement (remember proprioception can be a helpful sense to engage to reduce anxiety)—you can help interrupt the cycle of panic and return to a state of calm.

Research shows that sensory-based grounding strategies can be highly effective for managing panic attacks. For example, tactile stimulation (such as squeezing a stress ball) has been found to activate the parasympathetic nervous system, which helps the body shift from the “fight or flight” response to a “rest and digest” state (Haynes et al., 2022). Similarly, scents like lavender and peppermint have been shown to reduce anxiety by stimulating the limbic system, the brain region responsible for processing emotions (Barati,, 2016).

Packing Your Panic Pack: Essential Items for Grounding

A Panic Pack is a personalized collection of sensory tools designed to help ground you and alleviate anxiety. Below are several items you can include in your kit, each chosen for its ability to engage different senses and promote relaxation.

1. Weighted Lap Pad

Weighted lap pads are tools used by occupational therapists, typically as a sensory integration modality, to help with emotional and physical regulation. A weighted lap pad provides gentle pressure, which can have a calming effect. Weighted products stimulate the parasympathetic nervous system, promoting a sense of grounding and relaxation (Eron et al., 2020).

2. Fidget Items

Fidget toys such as orbeez squish balls, stress balls, or fidget spinners are simple, portable tools that can help distract the mind during a panic attack. These tactile items allow you to focus on a repetitive motion or texture, which can help redirect your attention away from overwhelming anxiety. (Kriescher,et al., 2023).

3. Earbuds or Headphones and a Calming Playlist

Music and sound have powerful effects on our emotions. Create a calming playlist with soothing music that helps you feel grounded and less anxious. Alternatively, consider having a calming podcast on hand, whether it’s guided meditation, breathing exercises, or a favorite calming show. Studies have shown that listening to calming music can reduce heart rate and lower levels of cortisol (Thoma et al., 2013).

4. Grounding Smells

Scent is one of the most powerful senses for evoking emotional responses. A portable essential oil diffuser, essential oil rollerball, or lotion with calming scents like lavender, chamomile, or peppermint can help reduce anxiety during a panic attack (Barati,, 2016).

5. Sour Candy (e.g., Warheads or Sour Patch Kids)

Engaging your sense of taste with something intensely sour can be a surprisingly effective grounding tool. Sour candies like Warheads or Sour Patch Kids can interrupt the cycle of panic by providing strong sensory input that shifts attention away from overwhelming thoughts and bodily sensations. This grounding effect helps bring focus back to the present moment. The sour taste acts as a sensory distraction, redirecting attention from anxiety to the immediate sensory experience (Rainville, 2013).

6. Breathing Exercise Guide

Consider packing a small device (like a Breathing Buddha Meditation Tool) or having an app with visual cues, such as color-changing lights or animations, to guide deep breathing. These devices often display colors that correspond to the in-breath, hold, and out-breath phases (e.g., blue for inhale, yellow for hold, green for exhale). Visual tools help regulate breathing patterns while using the sense of sight to anchor attention to the present, reducing physiological arousal during panic attacks (Bentley et al., 2023).

7. Personal Comfort Items

Personal items that evoke comfort and safety can be incredibly soothing during a panic attack. A small memento such as a piece of jewelry, a comforting photo, or a soft fabric (like a scarf or blanket) can help you feel more grounded and safe. These items provide a tangible reminder of calm and support, which can be particularly helpful during moments of overwhelming anxiety.

8. Water

Staying hydrated is crucial for both physical and emotional well-being. Including a water bottle in your Panic Pack ensures you’re prepared to stay hydrated during an anxiety attack. Taking slow, deliberate sips of water can be a soothing ritual that helps you re-focus and regain control. This simple act not only hydrates you but also activates the vagus nerve, which plays a key role in calming the body’s stress response. Drinking water offers a grounding task that interrupts the cycle of panic, providing a moment of clarity and connection to the present (Masento et al., 2014).

9. Phone Numbers of Trusted Contacts

Sometimes, the best way to reduce the intensity of a panic attack is by reaching out for support. Include a list of trusted friends, family members, or a therapist that you can contact when you feel overwhelmed. Research has shown that talking to a supportive person can help reduce feelings of isolation and anxiety, providing emotional relief and a sense of connection during a panic attack (Maulik et al., 2010).

Final Thoughts

Having a Panic Pack ready and accessible can be an empowering way to manage panic attacks. By using sensory grounding techniques, you can interrupt the cycle of anxiety and regain control over your body and mind. The key is to personalize your Panic Pack with items that work best for you, helping you feel safe, calm, and supported when panic strikes.

With practice, these tools can become second nature, providing you with a reliable strategy for reducing the intensity of panic attacks and navigating them with confidence. If you are needing more individualized support regarding your sensory processing and how it impacts your mental health, please reach out to a mental health occupational therapist.