Tag: Wellness

Posted on

The Importance of Sleep for Mental Wellness

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

No go forth, and sleep well!

Posted on

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

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

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

The Role of Routines in Mental Health

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

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

Routines and Mental Health Challenges

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

Routines & Substance Use Recovery 

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

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

General Tips for Designing Routines

  1. Set Clear Intentions:

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

  1. Start Small:

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

  1. Be Consistent, yet Flexible:

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

  1. Incorporate Mindfulness:

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

  1. Track Your Progress:

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

Actions to Incorporate in a Morning Routine

  1. Wake Up at a Consistent Time:

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

  1. Personal Care:

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

  1. Remember to Take Your Medications:

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

  1. Engage in a Mindfulness Practice:

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

  1. Physical Activity:

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

Actions to Incorporate in an Evening Routine

  1. Create a Tech-Free Zone:

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

  1. Establish a Set Evening Ritual:

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

  1. Incorporate Relaxation Techniques:

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

  1. Reflect on Your Day:

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

  1. Set a Consistent Sleep Schedule:

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

Overcoming Challenges in Establishing Routines

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

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

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

Embracing the Routine Revolution

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

Posted on

What is NAD Treatment?

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

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

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

Introduction to NAD Treatment

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

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

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

The Science Behind NAD Treatment

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

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

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

Biological Importance of NAD

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

How NAD Therapy Works

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

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

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

Benefits of NAD Treatment

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

Anti-Aging Effects

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

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

Addiction Recovery

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

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

Chronic Health Conditions

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

What to Expect During NAD Treatment

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

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

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

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

After The Session

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

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

Clinical Evidence Supporting NAD Treatment

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

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

Comparing NAD Treatment to Other Therapies

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

Advantages Over Traditional Methods

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

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

Limitations and Considerations

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

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

Accessing NAD Treatment

Availability and Costs

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

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

Insurance and Coverage

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

Next Steps

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

Posted on

What Is a Digital Detox and Do You Need One?

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

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

Understanding Digital Detox

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

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

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

Signs You Might Need a Digital Detox

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

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

Benefits of a Digital Detox

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

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

Digital Detox Discussions

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

How to Start Your Digital Detox

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

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

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

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

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

Overcoming Challenges in Digital Detox

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

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

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

Posted on

Mindfulness as a Tool for Recovery From Substance Use Disorders

Mindfulness is more than a buzzword. It’s also a powerful way to approach both physical and mental health. This collection of techniques can help ground you in the present moment, gently navigating even the most difficult thoughts and feelings. Because of its holistic nature, many clients choose to approach recovery using mindfulness practices.

Although it’s become quite popular in the past few years, mindfulness is an ancient practice. With roots in both spirituality and medicine, it may be helpful for those with a wide variety of interests. It is both versatile and deeply personal to each client. Perhaps because of this flexibility, more and more healthcare providers are finding ways to integrate mindfulness into rehab programs around the world.

What Is Mindfulness?

According to experts, “mindfulness1 means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.” Clients learn to accept their internal emotional experiences, as well as their external circumstances, without judgment. By focusing on the present moment, you can avoid getting overwhelmed by painful memories or anxiety about the future.

This philosophy has a long and storied history, originating in Buddhism2 and Hinduism. Some experts believe that mindfulness also has roots in Islam, Judaism, and Christianity.3 Wherever these practices began, we can be sure that it was popularized in part “through the work of Jon Kabat-Zinn and his Mindfulness-Based Stress Reduction (MBSR) program, which he launched at the University of Massachusetts Medical School in 1979.”

Since that time, western medicine has used the principles of mindfulness to treat a wide variety of conditions, from chronic pain to PTSD. While these techniques depend on focus and awareness, that’s only the beginning. Igor Grossman, professor of social psychology at the University of Waterloo, explains that “scientific understanding of mindfulness4 goes beyond mere stress-relief and requires a willingness to engage with stressors…It is, in fact, the engagement with stressors that ultimately results in stress relief. More specifically, mindfulness includes two main dimensions: awareness and acceptance.”

Mindfulness means different things for different people. And it can be applied in various ways to achieve certain goals. For example, the techniques that help reduce acute cravings might not be effective in managing generalized anxiety. It’s also important to note that some of these practices are inappropriate for certain clients, and may even be detrimental. Make sure you speak with your providers before delving too deeply into any one of these strategies.

Mindfulness Techniques

Many people—whether or not they are in recovery—strive to become more mindful during daily life. This is a laudable goal, but it’s not as easy as it sounds. You may get better results from focusing on a regular practice that helps you hone your skills. Over time, you can start learning to apply those skills in other situations. When you’re just starting to practice mindfulness, there are many different techniques to choose from.

Meditation

There are countless ways to meditate. You might use an app, listen to guided meditations, watch videos, or simply learn to sit in silence. With some experimentation, you may find that some of these strategies are a better fit for you than others. Remember that meditation is itself a tool. There is no wrong way to go about it, as long as you stay focused on the process.

Siam Rehab mindfulness
Residents at Siam Rehab in Chiang Rai, Thailand, are taught mindfulness techniques daily.

According to a therapist at Siam Rehab, everyone in recovery from substance use disorders “strives for inner peace. There are many ways to inner peace, but one thing that helps is meditation. We teach it every day.” This practice has the greatest benefits when performed daily. One study found that after 8 weeks of daily meditation,5 subjects exhibited “decreased negative mood states including decreases in mood disturbance, anxiety, and fatigue scores,” as well as enhanced attention and memory. These findings were not apparent in subjects who meditated daily for only 4 weeks.

This practice may also have powerful long-term health benefits. Preliminary research suggests that meditation may slow the brain’s aging process,6 simultaneously improving attention, memory, executive function, and even creativity. Some studies have also found that meditation can significantly reduce chronic pain.7 This may be especially helpful for clients in recovery from opioid misuse. Learning how to simply be present in each moment may help you make peace with even the most overwhelming emotions.

Mindful Breathing

Meditation isn’t appropriate for everyone. Some clients may have physical or mental health concerns that make it difficult for them to sit in silence. But everyone breathes. By simply focusing on your breath, even without changing its rhythm, you can ground yourself in your present physical experience.

If you’d like to deepen your relationship with your breath, there are countless styles of mindful breathing. Make sure to talk to your therapist before choosing a particular technique, as some of these may have unforeseen effects. When performed appropriately, these breathing practices can hugely benefit emotion regulation.8

Body Awareness

Centering yourself in your body can be extremely grounding. There are many ways to accomplish this. When you’re new to meditation, you might learn how to do a simple body scan,9 in which you bring your awareness to each part of your body, accepting how you feel in the moment. Some versions of this practice then ask you to release any unnecessary tension. As you relax, you may find that you also gain a greater awareness of your emotional state.

Some clients may prefer to engage in mindful movement, rather than sitting still. This could be as simple as doing a single stretch, or going for a mindful walk. During that practice, you might focus on the five senses: the sensation of your feet on the ground, the color of the leaves, the sounds coming from nearby or far away, and so on.

Yoga

Yoga is an ancient practice, designed to promote both physical and mental health. Preliminary research suggests that this type of movement may have specific benefits for people in recovery from substance misuse. This is especially true for clients who are healing from the use of alcohol or opiates, and those at risk of relapse.

According to experts, “The practice of yoga may be especially effective in the management of chronic pain for individuals who abuse alcohol or opiates10 because it focuses on psychological and physical characteristics.” This holistic approach can be helpful during any stage of recovery. If you’re able to begin doing yoga during rehab, you may be better equipped to withstand cravings after you complete inpatient treatment.

Oro House Recovery yoga outdoors
Yoga and other mindfulness therapies are integral parts of the addiction treatment program at Oro House Recovery in Malibu, California.

Because yoga approaches the mind and body holistically, it may help you begin to make peace with your own emotional experience. One study on the effectiveness of yoga in addiction treatment11 found that “the skills, insights, and self-awareness learned through yoga and mindfulness practice can target multiple psychological, neural, physiological, and behavioral processes.” By making these broad behavioral changes, you can develop the skills you’ll need to navigate life after rehab.

Benefits and Limitations of Mindfulness

Data shows that “mindfulness-based interventions12 are effective for treatment of both psychological and physical symptoms.” Specifically, mindfulness techniques have been shown to reduce stress.12 And since stress is linked to addiction,13 this “may prove beneficial in reducing cravings and promoting abstinence” during recovery from substance use disorders.

In addition to their holistic effects, these practices can significantly improve the symptoms of several different mental health concerns. “Structural and functional brain changes have been demonstrated in the brains of people with a long-term traditional meditation practice.”14 Due to these changes, clients experienced relief from anxiety, depression, and physical pain.

However, it’s important to note that general mindfulness may not be appropriate for all clients. Specifically, some meditation techniques may be triggering,15 to clients with PTSD. According to Dr. Willoughby Britton, associate professor at Brown University, “meditation can lead people to some dark places, triggering trauma or leaving people feeling disoriented.” Because of this, it’s very important to work closely with your therapist when you first begin these practices.

The Effect of Mindfulness on Recovery

Research suggests that these practices can be especially helpful for people in recovery from substance use disorders. In fact, meditation may be even more effective than other interventions at preventing relapse.16 They have noticeable neurological effects, and “may increase functional connectivity” between the areas of the brain that are involved in cravings and substance use. Ultimately, mindfulness17 has been shown to make substance misuse less reflexive, giving clients more control over their own behavior.

While the effects are more pronounced after long-term use, mindful meditation can be beneficial even after “a brief single training session,” finds a study on mindfulness for recovery from opioid addiction.18 People in recovery find that mindfulness benefits their psychological health:19 they experience a greater sense of well-being, decreased emotional reactivity, and greater equanimity when they engage in these techniques. With this sense of calm, it becomes far easier to make long-lasting changes.

Some rehab facilities have a specific focus on mindfulness as a tool for behavioral health. At Flatirons Recovery, for example, practitioners believe that the greater awareness of oneself and habitual patterns gained from mindfulness can empower clients in recovery to make sustainable changes.

Flatirons Recovery
Flatirons Recovery offers mindfulness-based addiction treatment among a serene setting in Lafayette, Colorado.

Making Meaning With Mindfulness

During recovery, part of the work is to imagine and then create a life you find meaningful. By incorporating mindfulness into your daily practice, you may become increasingly aware of your own emotional reactions to the world around you. Gently accepting these feelings can help you get in touch with your deepest needs, empowering you to make important changes.

These strategies can not only help during recovery; they may also improve your life in the long term. Even after you complete rehab, you continue implementing healthy habits to manage ongoing stress and avoid relapse.

Although mindfulness can be extremely beneficial, it’s important to proceed with caution. These techniques aren’t right for every client, and they won’t be appropriate for every situation you encounter. Make sure to engage in meditation, yoga, and similar work under the guidance of a therapist.

You can learn more about programs that incorporate this practice into recovery by browsing our list of rehabs offering mindfulness here.

Frequently Asked Questions About Mindfulness for Addiction Recovery

How does mindfulness help in addiction recovery?

Mindfulness promotes self-awareness, reduces cravings, promotes calm, and cultivates coping skills, enhancing the recovery process.

What are the techniques and practices of mindfulness in addiction recovery?

Mindfulness techniques include meditation, breathing exercises, body scans, yoga, and mindful awareness of thoughts and emotions.

Can mindfulness be combined with other addiction treatment approaches?

Yes, mindfulness can complement other treatment modalities, such as therapy, support groups, and holistic therapies, for a comprehensive recovery approach.

Posted on

Rehabs in Greece: A Culture of Whole-Person Healing

Rehab provides the opportunity for mental, emotional, spiritual, and physical healing. Talk therapy and medical care are certainly essential to the treatment process. But sometimes a change in environment can be helpful, too. A new atmosphere full of fresh sights, sounds, and feelings can shift your perspective to inspire your recovery journey.

For many people, rehabs in Greece offer the chance for personal rebirth and renewal.
This island country is rich in history. Emerald waters, charming neighborhoods, and ancient citadels make Greece a sought-after Mediterranean escape. And in addition to its awe-inspiring sights, Greece offers an abundance of activities that rehabs here take full advantage of. Greek rehabs’ approach to holistic health, emphasis on community connection, and experience with celebrity clientele make this destination a viable option for people who are seeking all-around wellness, or who need an escape from the public eye.

Renew and Refresh in Greece

Greece landscape
Greece has some of the world’s most picturesque coastlines.

Greece is made up of hundreds of islands dotted throughout the Aegean, Mediterranean, and Ionian Seas. Each is scattered with ruins that reveal a storied past, surrounded by vivid blue waters. Many rehabs here make the most of their location and take clients on beach excursions. Some facilities even directly overlook the ocean.

Coastal landscapes don’t just make for breathtaking views. Research from the University of Exeter reveals that living by the sea can improve your mental health and well-being.1 The ocean’s blue can help put you in a state of calm, which can be an especially helpful change of scenery if you’re coming from a more urban environment.

Memorable Outdoor Excursions

Greece is graced by the Mediterranean’s sought-after climate, which lends itself nicely to the variety of outdoor-based activities offered at programs here.
Outdoor access can be a boon to the rehab experience. Mental health experts find that exposure to nature and outdoor activities can improve your mental well-being.2

Rehabs in Greece provide ample opportunities for rejuvenation in nature:

  • Fitness by the sea
  • Farming and gardening
  • Fishing
  • Golf
  • Hiking
  • Horseback riding
  • Luxury yacht trips
  • Outdoor adventures
  • Rock climbing

Participating in these and other outdoor activities as part of treatment can reduce stress, help you connect with others, and allow you to shift your focus to learning something new.

Ancient History to Inspire a New Future

greece rehabs
Historical landmarks and cultural sites dot the country.

Many rehab programs include excursions to historical sites and relics of the past that make Greece a popular destination. Some treatment centers are only a 30-minute car drive away from world-famous historical landmarks like the Temple of Olympian Zeus, the Acropolis, and the National Archeological Museum.

Keep in mind that rehab isn’t a vacation. However, ancient landscapes are proven to provide therapeutic value,3 a phenomenon dubbed “culture therapy” by researchers at the Human Henge project.

A trip to sites like the Acropolis in Athens can evoke a deep sense of reverence that can possibly enhance your treatment experience. As explained in Human Henge’s research report, “just as emotional and aesthetic responses can help people understand significant places… significant places experienced in particular ways can stimulate the same kinds of feeling. With care and sensitivity these can be directed to…[cause] the human spirit to flourish.”

Addiction can disconnect us from our sense of appreciation for life. But being in spaces of historical significance has the potential to stir up feelings of appreciation and gratitude. Through that, you may learn to be more perceptive of the world around you, which may just help you find joy in the everyday once more.

Activities and Experiential Therapies

There’s no shortage of things to do in Greece. Clients have unique opportunities to learn and heal through the variety of activities and experiential therapy programs available in the country. Engaging in these activities in a therapeutic setting can help you discover new ways of being and stimulate meta-awareness.4

Meta-awareness can help you overcome triggers that may lead to substance or alcohol use by learning to regulate your emotions so you’re less reactive to distressing thoughts or scenarios. It can also make you more aware of spontaneous reactions you may not have thought of before—for example, automatically reaching for a drink in stressful situations.

Equine-Assisted Therapy

Horses play an integral role in ancient Greek culture. Many rehabs in the country offer equine-assisted psychotherapy, also known as equine therapy. Working with horses is proven to help participants break down communication barriers5 and adjust their perspective to focus on the needs of another being. As a result, you may experience a new bond of trust that opens doors in your relationships outside of rehab.

Museum Visits

Museums are becoming recognized as therapeutic environments6 with the ability to improve mental health via art therapy. And Greece is home to some of the world’s most famous, like The Acropolis Museum in Athens, which displays some of the country’s greatest archeological finds. Exciting site visits are included in the treatment programs at centers such as Marieva Healthcare, Hellenic Practice, and The Poseidon Method.

Physical Activity

Research shows that exercise can aid in recovery from substance use disorders. Physical activity can help ease withdrawal symptoms, depression, and anxiety7 that may occur after you’ve discontinued using.

It may be easier to find the motivation to exercise in Greece. Greek people like to stay active: 84.6% of Greece’s adult population meets WHO recommended physical activity levels for health.8 With great weather year-round, many rehab programs in the country take clients outside for athletic activities at least a couple of times a week.

Holistic Healing

hellenic practice slide 0
Hellenic Practice in Athens, Greece, champions holistic healing.

Holistic health, which treats the whole person—body, mind, soul, and spirit—has its roots in ancient Greece. Today, the country is a magnet for wellness tourism.9

Thanks to its reputation as a wellness getaway, there are many holistic rehabs. Programs at these facilities are usually designed by teams of experts from different health-related backgrounds. Given their extensive experience with holistic treatment, these rehabs offer a comprehensive program that integrates different types of treatments, rather than simply adding complementary therapies into the mix. Integration is key for a more effective holistic addiction treatment program.10

Complementary Therapies

It’s common to find rehabs in Greece that include nutrition therapy, physical activity, lifestyle change strategies, and complementary therapies in their treatment programs. These treatments combined can help you heal in ways that may not be achievable through talk therapy alone.

Greek rehabs treat clients using a wide range of complementary therapies:

Nutrition

When you think of Greek cuisine, briny olives, tangy feta cheese, and fresh vegetables and fish may come to mind. The good news is, these traditional staples aren’t just delicious—they’re also good for your health. More than just a fad, clinical trials have shown that the Mediterranean diet may improve depressive symptoms and reduce depression remission rates.11

Several rehabs in Greece provide healthy nutrition plans along with the tools to maintain good eating habits. Some high-end rehabs dive even further into nutrition and work with clients to identify their nutritional issues, set up individualized goals, and create a sustainable lifestyle plan. You can even participate in cooking classes to learn the skills you need to prepare nourishing meals back home.

Finding Community and Rebuilding Relationships

Rehab opens the door not just to healing yourself, but also to restoring your relationships. It provides an opportunity to form connections with like-minded people, which can help you learn to relate to others in healthier ways.

Strong communities are central to Greek culture, and this comes across at many treatment centers. Multiple programs have a warm, community atmosphere that reflects the country’s social culture. Staff are often personable, helping clients feel attended to and cared for.

Another key aspect of Greek culture is family bonds. Certain centers recognize the impact of involving family in the recovery process and offer family therapy programs. Addiction usually affects the entire household. However, it’s common that clients and their loved ones haven’t acknowledged past traumas that may have fractured family dynamics. Family therapy in rehab can help facilitate healthier family ties, which is an important component of sustainable recovery.

Luxury Experiences at Private Rehabs in Greece

Greece is a well-known luxury travel destination. Celebrities, politicians, and executives alike travel to Greece to unwind. Luxury rehabs in Greece have been serving this clientele for years and have a good understanding of their needs.

Individualized Attention at Ultra-Exclusive Centers

Luxury rehabs in Greece go above and beyond to offer each client unparalleled individualized attention. At some premium rehabs, you have access to 24/7 emotional support and therapeutic assistance from therapists, clinical professionals, and senior staff. Some people are used to certain levels of attention and comfort. Many healthcare experts agree that comfort is integral to a patient’s experience,12 and having these comforts removed can be a counterproductive distraction from the treatment process.

Addressing the Needs of Executives and High-Profile Clients

oh3mprhy6wrge15gqgwk
The Poseidon Method in Mykonos, Greece, offers a VIP treatment track program.

Certain rehabs in Greece have celebrity treatment programs specifically aimed to meet the unique needs of celebrities, VIP clients, and public personalities. Confidentiality in treatment can be a concern for this clientele. If you need absolute privacy, single-client rehabs in Greece can help you remain safely out of the public eye.

Rehab centers that understand the unique circumstances high-profile individuals face can help these clients lay strong foundations for healthy habits geared particularly towards their lifestyle demands.

Getting There

As a popular destination country, Greece is easily accessible by plane. The majority of travelers arrive through Athens International Airport. From there, they either fly or take a ferry to other Greek islands.

Luxury rehab centers in Greece offer airport pick-up and personal chauffeur services during your stay. Chaperoned field trips and shopping are also part of several centers’ programs.

Greece has options for rehabs closer to consumer areas like Athens. Or if you’d like to step back from it all, the country offers more isolated locations, from the highest mountain in Mykonos to a private cottage near the countryside.

Beginning Your Journey to Healing

For some, traveling can be a powerful way to begin their recovery. Going to a new and interesting place can put important space between your former patterns and your new goals. Ideally, you’ll return to your day-to-day life equipped with a new perspective, healthier habits, and strong support systems in place.

Greece provides access to natural wonders and cultural experiences that might provide just the inspiration you need to start your new chapter.

See our list of rehabs in Greece to explore treatment options.

Frequently Asked Questions About Going to Rehab in Greece

What sets Greece rehabs apart from other international rehab destinations?

Greece stands out as a rehab destination for its picturesque locations, rich cultural heritage, and high-quality addiction treatment programs. The serene, temperate climate, strong sense of community, and holistic approach to recovery, make Greece a sought-after destination for people seeking a comprehensive rehab experience.

What types of addiction treatment programs are available in Greece rehabs?

Greece rehabs offer a range of addiction treatment programs, including detoxification, individual and group therapy, holistic therapies, recovery activities unique to the country, and aftercare support. These programs are tailored to meet the individual needs of each client, promoting lasting recovery.

How long does a typical stay at a Greece rehab last?

The duration of a stay at a Greece rehab can vary depending on the individual’s treatment needs and progress. While some programs offer shorter stays of a few weeks, others provide more extended treatment options that can last several months. The length of stay is determined through a personalized assessment and treatment planning process.

Posted on

The World’s Top 6 Places for Natural Healing

waterfall and trees, relaxing nature

Location can be a large part of recovery. Where you are in the world will set your mood, provide you with the right nourishment and help you eradicate bad habits. The right location will offer you a cathartic release from negativity, give you a chance to reflect and learn, and help you slow down and process the challenging parts involved in recovery.

But the perfect healing place can be a tricky thing to find; by and large, these idyllic areas of the world are few and far between, despite how fundamental they are to our overall happiness and healing in life.

Here are 6 of the top natural healing places in the world.

1. The Blue Lagoon, Iceland

Scandinavia is known for its natural healing remedies. Finland has saunas,1 Denmark has hygge2 and Iceland has mineral salt baths. For someone going through recovery, this part of the world has much to offer.

Iceland’s Blue Lagoon3 is healing at its finest. It’s a natural geothermic lagoon that oozes mineral-rich volcanic sulfur, which helps to exfoliate your skin and rejuvenate your mind.

Relax and learn how to become more present-minded while surrounded by Iceland’s glorious volcanic landscape. Be sure to visit the spa for a bathrobe, slippers and a cleansing mud mask, too.

blue lagoon iceland

2. The Healing Forests, Japan

Shinrin-yoku Forest Therapy4 is a real thing, and it’s helping many people get back to nature, slow down and ultimately, find a sense of peace. ‘Forest bathing’ (as it’s commonly called) was developed in Japan in the 1980s and has become a fundamental part of modern Japanese medicine.

Many people in Japan believe that, quite simply, if a person visits a natural area and walks in a relaxed way (unlike the agenda-driven walks of London and New York), there are calming, restorative benefits to be achieved. It’s about opening up your senses, taking in the beauty of your environment, and working on becoming more focused on the here and now. For those going through recovery, forest bathing might just be the thing needed to find the reset button.

healing forest japan

3. Mount Shasta, California

No, you don’t have to jet-set off to the far east to find a sense of spirituality, you can drive to the state of California and hike Mount Shasta, a mountain best known as the place where heaven and Earth meet.

Many people believe that they are called to Mount Shasta and that it is a ‘dimensional doorway to the frequency of love’. There are also guided meditations5 up the mountain helping you to connect your star seed lineage and find a sense of grounding.

When you come back down again, expect to be newly born again. This is natural healing at its finest.

mount shasta

4. Ubud, Bali

The jungle city of Ubud on the Indonesian island of Bali has long been known as a place of natural healing. Whether through cleansing rituals at Hindu water temples, yoga and ecstatic dance classes, or organic foods, Ubud offers visitors countless ways to reconnect with themselves.

Every spring, Bali celebrates an Indonesian Day of Silence6 where all distractions are removed and all noise stops. There are multiple wellness centers and tranquil areas to explore in Ubud, many of which are designed to help you progress along your journey to recovery.

[Be sure to explore our list of the best rehabs and wellness retreats in Bali, 2 of which are in Ubud. In the video below, we tour some of the top rehabs in Bali and explore what makes this island so special.]

5. Le Monastere des Augustines, Quebec City

A big part of the natural healing process is removing the distractions we surround ourselves with in everyday life, and Quebec City’s Le Monastere des Augustines7 is exactly the place to do it. This quiet hotel focuses on the mind, body and spirit, helping you form good self-care habits and rediscover balance.

Sleep therapy, spirituality, stress release and an appreciation for silence are all fundamental reasons to pay this hotel a visit, and outside its walls sits the small French-Canadian town of Quebec City, so you’re not entirely removed from some of the western comforts you might be more used to.

6. The Dead Sea, Jordan and Israel

Visitors from around the world come to the Dead Sea8 for therapeutic floats on its salty waters. This potassium-rich body of water is famous for its natural healing properties, and many people fly in to pay a visit to one of the resorts located along its shoreline.

The Dead Sea is the lowest body of water on Earth, and its natural healing powers include drawing out toxins from the body, soothing stress and reducing inflammation and swelling. Emerge with silky smooth skin and a calmed, collected mindset.

the dead sea

Natural Healing and the Journey to Recovery

Recovering from addiction and mental health concerns anywhere in the world is tough. Challenges will present themselves, but you are capable of moving through them. You don’t have to do it in a negative environment either. You can work through your recovery in a supportive, guided place, where natural healing aids your journey.

Discover our collection of rehabs with access to nature and filter by price, location, insurance accepted, and more.

Frequently Asked Questions About The World’s Top Places for Natural Healing

How does location affect recovery?

The right location will offer you a cathartic release from negativity, give you a chance to reflect and learn, and help you slow down and process the challenging parts involved in recovery.

What are some of the top natural healing destinations in the world?

The top natural healing destinations are scattered all across the globe:

• Iceland’s Blue Lagoon
• Ubud, Bali
• Japan’s Healing Forests
• The Dead Sea in Israel
• Mount Shasta in California
• Quebec City’s Le Monastere des Augustines

What are the benefits of visiting natural healing destinations?

Visiting natural healing destinations has a variety of benefits. It fosters relaxation, mindfulness, and connection to nature, which helps reduce stress and anxiety. Some of these destinations also offer activities that promote self-reflection, like yoga and meditation.

Posted on

5 Reasons Yoga Is Used in Addiction Treatment

women holding yoga pose on beach, ocean in background

Why yoga?

Yes, we know what you may be thinking. “Yoga is only for people who are flexible” or “What if I’m not strong enough to do some of the yoga poses.” So, before we delve more into reasons why yoga is used in addiction and mental health treatment, let’s explore who yoga is for.

Yoga Is for Everyone.

Yoga is not only for the physically elite, but yoga is for all levels of fitness and flexibility. Also, it’s important to remember that nobody becomes great at something overnight. Yogis who may be physically fit started from a beginning as well. So, improvement takes time, patience and the strength to say yes to things that may be out of your comfort zone at first. Yoga instructors in rehab facilities will walk with you along the way of discovering your physical and mental strength. With time and practice, you may become the yogi who is more self aware, flexible, mindful and physically fit!

It’s also worth noting that some yoga programs focus on meditation, wholeness, and breathing techniques, while others may focus more on physical fitness and challenging poses. Most programs are a combination of both. Whatever the yoga program is, we are thankful India birthed a practice that can be used to help overcome addictions and mental health issues.

So, let’s explore 5 of the many reasons yoga is used all over the world in addiction treatment programs.

1. Yoga Helps You Build Confidence

rishikesh yogpeeth 1505880 unsplash

Yoga teaches how a person is in control of their body, mind, and breathing, which then helps build empowerment. When overcoming obstacles, an important part of recovery is discovering confidence, self-awareness, and resiliency. For instance, a person recovering from addiction learns to be confident in their ability to say no to things they no longer want part of their life, and can gain confidence in new habits through the daily practice of yoga.

Yoga instructors in rehab facilities are there to teach yoga to all levels. It takes time and patience with oneself to become good at things that are unfamiliar. Yet, confidence arises each time a yoga session is complete because the learner is starting to master something that might have seemed very difficult or impossible.

2. Yoga Helps You Practice Deep Breathing

yoga breathing

Yoga focuses significantly on controlled breathing and for good reason. Deep breathing helps alleviate worries that you may be experiencing, and you can instead begin to focus on being grateful and whole with each breath you are breathing in and out. Practicing more awareness of your breath in yoga also helps shift mindsets to live in the present time. With the stress in the world, sometimes it can be hard to live in the moment, and yoga can help fight the tendency to always live in the past or in the future. Yoga poses focus on using motions paired with intentional breathing that center the mind and physical body. So, practicing yoga can help calm the mind and increase self-awareness.

3. Yoga Provides Community

yoga community

Although yoga can be done alone, yoga classes provide another opportunity to build community. Yoga classes in the rehab center are good places to start building connections, and after leaving treatment, yoga classes are typically accessible if one wants to continue the practice. Participating in classes or joining a yoga studio can help you have space to decompress, focus on wholeness, well-being and build friendships with others who share common interests. Research shows that community and support are beneficial to recovery; it’s important to surround oneself with people who encourage and pursue healthy mindsets.

4. Yoga Has Physical Health Benefits

scott broome 735678 unsplash

Yoga helps decrease stress while promoting physical health. Stress impacts the nervous system1 and can cause structural changes in the brain, including cerebral atrophy. While stress on the mind and body from addictions can cause high blood pressure and other health related issues, yoga helps lower blood pressure and reduce stress.2 Yoga is a great practice to turn to when you are feeling stressed.

5. Yoga Helps You Practice a Positive Mindset

yoga positive mindset

Yoga challenges negative thinking with positive thinking. The mindset shift is important for people who may be healing. Often in addictions, negative views of oneself and the world can hinder the person to see the beauty in themselves and all around them. Yoga centers and grounds you to reflect and see the good in oneself. You’ll start to learn how to love yourself and think positive thoughts.

These 5 reasons are only a glimpse of why yoga can be effective in addiction treatment. Once learned, yoga can be done at any time. So, for instance, if it is a busy day and you only have 15 minutes to spare before the next meeting at work, yoga is a great way to relieve stress and pursue wholeness. Doesn’t yoga sound incredible?

Explore our list of treatment centers that offer yoga. Compare pricing, treatment approaches, insurance accepted, and more.

Frequently Asked Questions About Yoga for Addiction Recovery

Is yoga effective for addiction treatment?

Yoga is effective for managing addictive behaviors. It brings you into the present, promotes self-awareness, is a healthy way to cope with stress, and can help you connect with sober community.

How long does it take for yoga to help with addiction?

Patients in recovery from different substances notice the therapeutic benefits of yoga at different times: 

• PTSD and alcohol addiction: reduced drinking after 12 sessions
• Cocaine addiction: reduced stress after 2 months 
• Opioid addiction: improved quality of life after 6 months

What are the benefits of yoga for addiction recovery?

Yoga helps patients build physical and emotional strength:

• It teaches deep breathing and mindfulness.
• You can gain confidence in a new skill.
• It helps with managing stress. 
• You gain access to a positive support network. 
• It boosts your physical health.

Posted on

Holistic Therapies in Drug and Alcohol Rehab

The use of holistic therapies in rehab is a highly debated topic. While some experts claim that alternative therapies are the missing piece of effective treatment, others say they lack scientific backing. Still, as modern addiction treatment progresses, more rehabs offer holistic therapy.

Here, we’ll take a look at what holistic therapy options are available, how they work and the research that speaks to their effectiveness in treating addiction.

What Are Holistic Therapies?

Holistic (also known as alternative, complementary or unconventional) therapies are designed to treat a person as a whole—body, mind and spirit. In rehabs, holistic therapies help address issues that both lead to and result from an addiction. Rather than targeting a specific issue, they’re designed to address your overall mental, physical and spiritual wellness.

Alternative treatments use mindfulness, spirituality and energy-related work to boost your health and well-being. Supporters of this approach see addiction as a symptom of broader unwellness. They also point out it’s equally important for the negative emotional and physical side effects of addiction to be treated, in addition to the addiction itself. Certain holistic therapies are commonly used in addiction treatment:

  • Meditation
  • Yoga, Tai Chi, Qi Gong, dance and other types of mindful movement
  • Acupuncture and acupressure
  • Massage
  • Reiki, crystals and other types of energy work
  • Herbal, Chinese or ayurvedic medicines
  • Homeopathy
  • Nutritional therapy

These therapies are designed to treat the underlying causes of addiction and promote more meaningful and longer-lasting healing. They also differ from conventional treatment in that they’re based on a more spiritual understanding of addiction.

Tai Chi
Picking up a healthy practice like Tai Chi helps maintain your wellness in recovery—and your sobriety, as a result.

Do Alternative Treatments Work for Addiction?

Measuring the effectiveness of addiction treatment in general is no easy task. This is even truer of holistic therapies, for a few reasons:

  • Holistic treatments are almost always used in combination with conventional methods like cognitive behavioral therapy (CBT) and medication. Alternative therapies enhance and support these traditional therapies, which makes it harder to measure the success of holistic methods alone.
  • Holistic therapies include a wide range of practices. The term “holistic therapies” covers a broad scope, so blanket statements about their effectiveness aren’t entirely accurate.
  • Each individual responds differently to different therapies. What works for you might not work for someone else, and vice versa.

The question, “Do holistic therapies work?” is, definitively speaking, unanswerable. But addiction experts do have some evidence of their effectiveness through clinical research.

What We Know About Alternative Therapy in Rehab

Below are some facts about the use of holistic treatments in rehab along with corresponding research for each:

Holistic Therapies Treat More Than Just Addiction

Unconventional treatments attempt to treat your well-being as an interconnected whole,1 rather than honing in on one aspect of your physical or mental health. Holistic measures address other common concerns:

  • Physical symptoms brought on by the addiction and/or withdrawal
  • Emotional imbalances at the root of your addiction
  • Nutritional deficiencies that create chemical imbalances in the brain
  • A lack of spiritual grounding, which can contribute to feelings of loneliness and meaninglessness

These are just some of the underlying issues that may be indirectly related to (but play a significant role in) your addiction.

Wellness Therapies in Rehab Increase Chances of Program Completion

Treatment centers that use holistic measures have better program-completion rates.2 A study by the academic journal Psychiatry Services found that better services in a rehab center and the client’s satisfaction levels were positively correlated to completion of the program. In other words, your comfort level in rehab is important when it comes to completing treatment. And of course, if you complete your treatment program, your likelihood of maintaining sobriety is higher.

Holistic Approaches Treat Trauma Connected With Addiction

The link between trauma and addiction has been well established. Whether your addiction brought trauma into your life or traumatic life experiences led you to addiction, the majority of addicts identify as having some form of trauma. Experts agree that healing trauma is an essential component of recovery. The impact of holistic therapies on trauma3 is quite definitive—if you struggle with trauma and are seeking help for an addiction, holistic treatment options could improve your chances of a lasting recovery.

Complementary Treatments Decrease Chances of Relapse

Once you’ve completed treatment, holistic therapies can help you prevent relapse. Specifically, one study found that mindfulness-based therapies successfully prevent relapse.4 Clinicians found that through meditation, recovering addicts were better able to identify potentially triggering scenarios and remain calm in stressful situations, which may have otherwise caused them to relapse. Receiving alternative treatments while in rehab can provide you with the necessary skills for a lasting recovery.

Holistic Treatments Combat the Stigma of Addiction

One of the greatest obstacles in both seeking treatment for addiction and maintaining recovery is stigma. Stigma often prevents people with addictions from seeking help and adds to the difficulty of staying sober. However, alternative treatments help people in recovery manage stigma more effectively.5 Creating feelings of inner peace and harmony better equips someone to handle the stigma that can come with addiction.

Women Respond Better to Alternative Therapy in Rehab

Studies show that alternative therapies are more effective in treating addiction in women6 than men. This trend may be partially attributed to the socialization of women to be more open to alternative approaches. Whatever the reason, if you’re a woman seeking treatment, it could benefit you to look for a rehab that gives you the option of holistic therapies to complement your core program.

Meditation holistic
Your comfort level in rehab is important when it comes to completing treatment—rehabs that employ holistic measures have better program-completion rates.

Benefits of Holistic Therapy

Although holistic therapy for addiction remains a debated issue among researchers and clinicians, many agree to the following benefits:

It’s natural. Alternative therapies use methods that are natural and don’t involve prescription drugs. While the use of medication can be a good treatment tool, it’s not necessary in all cases and if you prefer to avoid it, holistic measures may be right for you.

It restores your body’s equilibrium. Addiction wreaks havoc on your body’s inner balance. Oftentimes, addiction comes with other harmful habits, such as poor nutrition or sleeping. Holistic therapies can address these other imbalances, leading to overall improved health.

It develops lifelong healthy habits. Meditation and yoga are two examples of healthy practices that you may wish to continue after treatment. These go a long way in helping maintain your wellness in recovery—and your sobriety, as a result.

It treats the body, mind and spirit. Holistic methods treat the whole person by dealing with wellness concerns on multiple levels. By expanding treatment to various aspects of self, holistic therapies encourage a more complete sense of well-being.

Choosing a treatment center that offers holistic options gives you access to these extensive benefits, which you can take with you well beyond your time in rehab.

Wellness Programming at Rehabs

The decision to seek treatment isn’t an easy one to make. But many rehabs try to ensure your treatment journey is as comfortable and comprehensive as possible. And the best treatment centers don’t depend solely on holistic therapies; rather, they use alternative methods to complement evidence-based treatment.

With holistic therapies, you’re more likely to not only find peace in your experience, but also remain in the program when the process gets tough. While you do the hard work of getting sober and sorting through a painful past, alternative treatments make you more receptive to conventional therapy and uplift your overall state.

Compare rehabs offering holistic therapy with key information listed in one place, including price, insurance accepted, and conditions treated.

Frequently Asked Questions About Holistic Therapies in Rehab

Are holistic therapies effective?

Clinical research suggests holistic therapies positively impact recovery: 

• They treat underlying trauma related to addiction. 
• Rehabs with holistic therapies often have higher completion rates.
• Mindfulness therapies can prevent relapse.

Can holistic therapies treat addiction?

Yes. Many rehabs now use holistic treatments alongside conventional therapies. Holistic therapies can address aspects of addiction that talk therapy doesn’t, and make your treatment experience more enjoyable.

What types of holistic therapy are used to treat addiction?

While a wide range of practices fall under the term “holistic,” certain therapies are more commonly seen in rehab:

• Meditation
• Yoga
• Massage
• Nutritional therapy