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4 Tips for Coping with Parenting Stress

4 Tips for Coping with Parenting Stress

Every parent experiences moments of high stress, but when the stress level in a household is constantly elevated due to difficult circumstances or an overwhelmed parent, the effect can be decremental for everyone involved.  While every parent is vulnerable to parenting stress, one study published in 2015 found that mothers with a history of trauma are especially inclined to resort to harsh punishments and unhealthy coping mechanisms in response to the stress that comes from disciplining a child.  Researchers are not only concerned for the wellbeing of parents who are becoming overwhelmed, but also for children who are suffering the well-documented long-term repercussions of harsh discipline.  

Most parents love their children more than anything in the world, and would never want to cause them harm.  Many parents become frustrated with a child’s actions and believe that punishment will prevent further behavioral decline.  Other parents are simply forced to take on more than they can handle, and mental health takes the back burner to work, household chores, and parenting responsibilities.  Using healthy strategies for coping with parenting stress can increase the quality of life for everyone in the household, and create improved outcomes for parents and children alike.

Make Time for Joyful Activities

Many parents who become overwhelmed with parenting stress are likely to feel like they don’t have enough time in the day.  If you are a working parent with more than one child or a child that requires extra attention, it can feel like the only time you have to spend with your kids should be used to enforce discipline, make sure they are tending to their responsibilities, and feeding them a decent meal.  This process becomes routine in many families, leaving no room for quality time or family leisure. Try scheduling fun and joyful experiences with your kids, and prioritizing that time just as you would if they had a doctor’s appointment. These actives don’t have to cost a lot of money.  Get up early to take your children to the park on a weekend morning, or occasionally stay up late to watch movies and eat popcorn. These special moments help establish the parent-child bond and build a sense of love and security in the household, making it easier to deal with confrontations and difficult behavior in the future. 

Make Time for Yourself

While spending quality time with your children is extremely important, it is equally important to take time for yourself.  Of course, not everyone has the resources to hire a nanny or go out for a spa day, but taking a few quiet moments that are just for you can go a long way in preserving your mental health.  You may want to wake up especially early one day during the week to read, enjoy a cup of tea, take a long bath, or take your time eating breakfast before the kids wake up. If you are feeling the need to get away, try finding a trusted friend or family member that you can confide in, and ask for their help with the children just once a month so you can spend some time alone.  Most parents, especially those that have already raised their kids, will understand what you are going through. If all else fails, stay up late and have a movie and popcorn night all to yourself.  

Focus on Your Health

Everything in life is more difficult when you aren’t feeling physically well.  As a parent, it is your job to be there for your children day and night, and putting the needs of others before yourself can leave you physically depleted.  Making sure to eat three healthy meals a day, find time for physical activity, and avoid unhealthy behaviors such as drug and alcohol use will not only keep your body strong and capable but also provide the foundation for mental wellness.  It is important for your children to see you taking good care of yourself as well because this will ensure they prioritize their own health in the future.

Seek Professional Help

Many parents feel ashamed to ask for help with mental health or addiction issues because they worry that they will be judged or seem like an incompetent parent.  The truth is that asking for help when you are struggling is an incredible show of strength and love for your children. Parents who suppress their own pain and ignore their stress are more likely to make irresponsible parenting decisions that harm their children in the long run.  Seeking professional help in the form of a therapist or addiction professional is the best choice you can make for you and your family.

Many parents who struggle with overwhelming stress and mental health issues turn to drugs and alcohol to cope.  If you or someone you love is struggling with addiction and mental health issues, now is the time to seek help. At Burning Tree Ranch, we specialize in long-term care that produces real results, especially for those who have experienced a relapse.  Here you will find a team of qualified and compassionate professionals, ready to help each client through a customized treatment program that addresses all aspects of addiction, including the identification of co-occurring disorders. We know that the journey towards recovery doesn’t end with the conclusion of an inpatient program, which is why we provide extensive aftercare programs to best support our clients during their transition into lasting sobriety.  We also know that addiction affects the whole family, and therefore loved ones are encouraged to participate in the recovery process and take advantage of all our support resources. For more information, call us today at 972-962-7374.

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Treating Addiction as a Symptom of Trauma

Treating Addiction as a Symptom of Trauma

Substance abuse and addiction are still widely misunderstood, both culturally and by many medical providers.  Because of this misunderstanding, we have created a legal process and healthcare system that often punish those with addictions, exacerbating their already poor circumstances.  Many people who find their way into a courtroom or a hospital due to substance abuse are made to feel as if they are morally corrupt or innately weak-willed, and given something of a “quit or else” ultimatum.  This strategy is incredibly ineffective and often lands those struggling with addiction back in those same unfortunate rooms. There is a new movement, however, urging those who create the structures for some of our most critical institutions to see addiction in an alternative light.  

Disease or Symptom?

Addiction was once genuinely believed to be a sign of weakness or poor character.  People who lost their jobs, families, and health while abusing substances were thought to be irresponsible, selfish, lazy, and destructive.  Eventually, medical research and psychology began to confirm that addiction shared many of the qualities of physical disease. By treating addiction as a disease, healthcare providers and addiction recovery centers could offer a compassionate hand to those whose lives had become overrun with substance abuse.  Explaining addiction as a disease also enables friends and family members to put themselves in the shoes of their loved one and understand that their self-destructive behavior is not entirely a personal choice. When addiction is described as a disease, it is considered chronic, meaning that managing the symptom of substance abuse will likely be a lifelong balancing act of self-care and accountability.

More recently, some addiction experts have begun to encourage others to view addiction as a symptom, rather than a disease.  Dr. Gabor Mate argues that addiction is a sign of unaddressed trauma and that the experience of trauma is the true illness that needs to be treated.  Mate, seeking to open the minds of medical providers and those involved in the legal system, says “When we understand that the people who are addicted are traumatized people, now we have to take an approach that will help them heal that trauma, rather than make it worse.”  This perspective has the potential to create a more evolved sense of compassion for those with substance use disorders, which in turn will help us to offer strategies for lifelong wellness after trauma and addiction.

What is Trauma?

Trauma can happen to anyone at any age and can include a wide variety of incidents and circumstances.  Someone who is abused or assaulted may experience trauma, but someone who witnesses abuse or sudden violence may be equally as traumatized.  Trauma can also occur during unexpected tragedies such as car accidents, natural disasters, and the death of a loved one. Children are especially susceptible to trauma because their brains lack the proper coping mechanisms to emotionally recover from upsetting events.  This is why so many people are living with unresolved childhood trauma, and many of those people go on to develop substance use disorders in an effort to suppress their pain.  

Many people who live with the aftermath of trauma exhibit signs and symptoms of post-traumatic stress disorder, or PTSD.  PTSD is often associated with military veterans after witnessing graphic violence during battle. Symptoms of PTSD include flashbacks, sleep issues, severe anxiety, depression, and impulsive behavior.  People with PTSD are also far more likely to develop an addiction while using drugs or alcohol to numb their emotions and prevent distressing episodes such as flashbacks.  

How is Trauma Connected to Addiction?

The connection between trauma and addiction is complex and nuanced, but what is clear is that addiction can’t be overcome without healing the wounds of trauma.  There is still a great deal to learn about this relationship, but one common correlation is the sedative effect of drugs and alcohol used to numb emotional pain.  While emotional suffering is not always taken as seriously as physical pain, mental stress can cause severe physical symptoms and debilitating depression. We wouldn’t tell someone who is drinking to numb the pain of an open wound that they need to quit drinking before we found a way to treat their injury.  

Similarly, we can’t begin to treat substance use disorders without first identifying and treating underlying trauma.  Many people living with trauma have used drugs and alcohol to suppress their memories and emotions for many years, and therefore acknowledging a painful past and beginning to heal will take work and commitment.  By implementing trauma-informed care, medical providers and addiction treatment facilities can approach each patient with the knowledge of their likelihood of a traumatic past, and help these individuals to uncover the source of their addictive behavior.

If you or someone you love is struggling with addiction and mental health issues, now is the time to seek help.  At Burning Tree Ranch, we specialize in long-term care that produces real results, especially for those who have experienced relapse.  Here you will find a team of qualified and compassionate professionals, ready to help each client through a customized treatment program that addresses all aspects of addiction, including the identification of co-occurring disorders.  We know that the journey towards recovery doesn’t end with the conclusion of an inpatient program, which is why we provide extensive aftercare programs to best support our clients during their transition into lasting sobriety. We also know that addiction affects the whole family, and therefore loved ones are encouraged to participate in the recovery process and take advantage of all our support resources.  For more information, call us today at 972-962-7374.  

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5 Anger Management Techniques Everyone Can Use

5 Anger Management Techniques Everyone Can Use

Anger is a natural and normal emotion that can help us identify underlying issues and indicate an opportunity for problem resolution.  Just like pain, anger is a signal to take better care of yourself. While becoming angry in response to a confrontational person or unfair situation every once in a while is a normal part of life, having routine outbursts of uncontrollable anger can seriously affect your quality of life.  Even for people who are not necessarily struggling with anger issues, anger management techniques can improve outcomes in tense situations and prevent negative emotions from affecting your health. Next time you find yourself feeling angry or overwhelmed with frustration, try using these strategies to manage your emotions.  

Identify Your Triggers

If you would like to lessen the amount and severity of anger episodes in your life, start by paying close attention to what people, places, and circumstances usually ignite your frustration.  You may not be able to completely avoid these triggering situations, nor should you seek to eliminate everything that makes you slightly agitated, but you can begin to plan accordingly. For example, if you find yourself arriving at work in an irritable mood most days because you spent too much time in traffic worried you would be late, it might be worth it to leave the house an hour earlier and enjoy a stress-free drive to work with far less traffic.  You may also want to use your knowledge of your personal triggers to practice anger management techniques, such as deep breathing, to calm yourself in advance of potentially frustrating situations.  

Notice the Physical Signs of Your Anger

Just as with any intense emotion, anger creates physical reactions in the body.  These symptoms may be what clued you in on your anger problem, or you may still be entirely unaware of them.  Paying attention to the physical signs of oncoming anger, as well as how you feel during and after an episode of rage, can help you to stop anger in its tracks or recover from an outburst as well as possible.  While the connection between body and mind is different for every individual, some common warning signs of rising anger are feeing hot, rapid heartrate, shaking, and clenched fists. Training yourself to notice your body’s physical reaction to triggering situations can help you to consciously change directions when you find yourself headed down a destructive path.

Walk Away

Stepping away from a heated situation is always an option when you are working on controlling your anger.  If you find yourself in a tense conversation and you feel you are close to your breaking point, explain to the other person involved that you need to take a time out and calm down before continuing the discussion.  This method can sometimes irritate or even anger the other individual, but it is a better choice than yelling, becoming destructive, or saying something you will regret.  

Find a Healthy Distraction

When we become extremely angry with a person or situation, we tend to replay events in our minds, both real and imagined, stirring up more emotions and making it difficult to think logically.  The best strategy for taking your mind off consuming emotions is to look for a healthy distraction. The best distractions are physical or creative because these activities root us in the present moment and make it nearly impossible to dwell on other issues.  Try going on a run or doing a bit of art therapy to channel your thoughts and feelings into a healthy outlet. You may even find you are able to problem-solve more efficiently once you clear your mind.  

Discover the Source of Your Emotions

When you want to eliminate problematic anger from your life, the best course of action often involves professional help.  This might mean anger management classes or talk therapy, but discovering the underlying reasons for your anger is the only way to gain control of your thoughts and actions.  Living with constant anger can increase your risk of heart disease, high blood pressure, and diabetes, as well as damage your career and relationships. Professional counseling can help you determine if your anger stems from past trauma, unresolved emotional issues, mental illness, or an unhealthy situation that needs changing.  Anger is often a defense mechanism to prevent you from being vulnerable to pain in relationships, or a response to severe anxiety. Decoding your emotions can allow you to work towards creating a happier, more peaceful life for yourself and those around you.

Many people who struggle with anger issues turn to drugs or alcohol to cope with their emotions, which ultimately worsens mental and physical wellbeing, and may lead to addiction.  If you or someone you love is struggling with addiction and mental illness, a quality treatment program can provide you with strategies for maintaining long-term sobriety. At Renewal Lodge by Burning Tree, you will find a team of compassionate, knowledgeable professionals ready to coach each client through the 12-steps and beyond.  By structuring treatment to fit individual needs, including the identification of co-occurring disorders, Burning Tree facilitates an environment of healing and holistic wellness. Here, our clients tackle their addictions head-on and harness the power to restructure their lives through high accountability and life skills that foster lasting sobriety.  We specialize in treatment for the chronic relapser and believe that with the right tools, you can put an end to the cycle of addiction. For more information on how we can help, call us now at 866-287-2877.     

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Common Issues Faced by Adult Children of Someone with an Addiction

Substance abuse affects everyone that loves someone with an addiction. It can be difficult, painful, and frustrating to watch a friend, sibling, or partner fall into the cycle of addiction, knowing that they must make the choice for themselves to seek treatment. For the children of people with addictions, however, the damaging effects of substance abuse carry the most weight. Children under eighteen are not able to walk away from their parents, nor do they typically have much influence over what their parents choose to do. With addiction comes the potential for increased harm to the child, such as abuse and drunk driving. Inevitably, these children grow up and become adults with a heightened risk of several mental and physical health issues. This is further exacerbated by the stress of continuing to deal with an addicted parent if the issue persists into adulthood. By better understanding common obstacles faced by adult children of addicted parents, we can create more resources for people in these circumstances, as well as all loved ones of those with addictions. 

Establishing a Sense of Normalcy is Difficult

Adult children of parents with addiction may have a hard time functioning in a normal, healthy way in relationships and living situations. These individuals may have experienced severe neglect as a result of their parent’s addiction, and therefore are not used to relying on others for anything. They may also be unaware of how a cooperative household typically runs, and find it difficult to cohabitate with others. For those that may have experienced emotional or physical abuse, building emotional intimacy as an adult can feel impossible. For this reason, many children of addicts are unable to maintain healthy relationships, and when they find one, they may become withdrawn and emotionally distant. Additionally, adult children of people with addictions may have witnessed a great deal of volatility, or even domestic abuse in their household. This can cause these individuals to subconsciously seek conflict and drama because that is the only model of intimate partnership they are familiar with.

Perfectionism Can Become a Problem

Children of addicted parents sometimes grow to be over-achievers, obsessed with perfectionism and accomplishment. A childhood burdened by a parent that lacked motivation due to their addiction, and most likely had a hard time providing for the family, can cause the adult children of these circumstances to become absorbed with academic and financial success. While there is nothing wrong with striving towards achievement, perfectionism can take a serious toll on mental health. Those with childhoods plagued by addiction may set unrealistic goals for themselves and fall into a cycle of severe self-criticism whenever they don’t meet their own impossibly high standards. 

The Risk of Addiction is Always Looming

While there are many factors that influence a person’s susceptibility to addiction, genetics and exposure at a young age both play a powerful role. Adult children of addicted parents are far more likely to develop an addiction themselves, especially in cases where physical or emotional abuse occurred in the household. Individuals who grew up around substance abuse may be unequipped to cope with difficult emotions, and eventually turn to the coping mechanism used by their parent or parents. The likelihood of developing an addiction increases with each additional side-effect of growing up around substance abuse, such as low-self esteem and chronic anxiety. Some children of addicted parents avoid substances entirely from an early age because they learned how destructive they can become, while others rebel against their parent’s problematic behavior by emulating them. Even for those that strive for perfectionism, addiction can become a well-kept secret in a high-functioning lifestyle.

Role Reversal Can Lead to Mental Health Issues

The natural order of life should be that parents love and care for their children, and children are only expected to care for their parents once they become elderly. Unfortunately for children of addicted parents, caring for a parent can begin at an alarmingly young age. Many of these children have the experience of picking their parents up off the ground, or making them a meal when they were hung-over. Not only did they lack the care they needed as a child, but they built their life around caring for someone who should be able to care for themselves. This issue can continue into adulthood, and addicted parents may become increasingly reliant on the time and money of their adult children. This situation can be very emotionally draining and is likely to persist until there is professional intervention. Adult children should not be forced to suffer due to the addictions of their parents. The best way to achieve recovery from addiction is to ask for help from a professional addiction treatment program. Talking to a parent about their addiction can be difficult, but many quality treatment centers offer resources for family members who are unsure of how best to help their loved one.   

 

If you or someone you love is struggling with addiction, now is the time to seek help. At Burning Tree Ranch, we specialize in long-term care that produces real results, especially for those who have experienced relapse. Here you will find a team of qualified and compassionate professionals, ready to help each client through a customized treatment program that addresses all aspects of addiction, including the identification of co-occurring disorders. We know that the journey towards recovery doesn’t end with the conclusion of an inpatient program, which is why we provide extensive aftercare programs to best support our clients during their transition into lasting sobriety. We also know that addiction affects the whole family, and therefore loved ones are encouraged to participate in the recovery process and take advantage of all our support resources. For more information, call us today at 512-285-5900

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Finding Purpose May Be the Key to Happiness

We all dedicate a large majority of our lives striving towards happiness.  We may try to find it through money and material wealth, service to others, love and companionship, or professional success and power.  We sometimes turn to artificial means to generate something close to the experience of happiness by using drugs and alcohol, risking our health and wellbeing along the way.  Humans tend to participate in other misguided attempts to create joy and satisfaction as well, prompting researchers to look for the definitive key to happiness. A study recently conducted among adults over the age of 50 living in the UK found that the factor most closely tied to authentic happiness is a person’s belief that their life has purpose.

Health Benefits of Purposeful Living

When we think about happiness and what factors may contribute to a person’s sense of wellbeing, there is a long list of logical variables at play.  A sense of purpose is unique in that it seems to tie all other variables together, both existing as a result of those variables and perpetuating positive aspects of an individual’s life.  For example, studies have found that a sense of purpose is associated with lower rates of heart disease and a longer lifespan. People with purpose-driven lives tend to be more active and exhibit healthier lifestyles, and are more likely to participate in group activities where they establish meaningful bonds. 

Relationships are strongly tied to a person’s sense of purpose, and play a large role in mental health outcomes.  People who rate their lives high in purpose are more likely to have multiple close relationships, frequently spend time with friends, and belong to a group that provides them with a sense of community, such as a church or volunteer organization.  These social ties and activities prevent feelings of isolation and loneliness which can worsen anxiety and depression. As people get older, these ties become increasingly important, and may prevent the onset of age-related difficulties such as chronic pain and trouble completing daily tasks.  In recent research, a sense of purpose was shown to literally slow down the aging process for a majority of study participants.

How Do We Get There?

While it can be helpful to understand that purpose is the key to a happy life, living purposefully may be easier said than done.  We all face challenges that can put a damper on our wellbeing, and finding purpose can be difficult in especially low points of our lives such as after experiencing a loss, a major financial setback, or addiction.  It is important to note that mental health should be a priority when taking on any major obstacle in life. A positive outlook creates a positive outcome, and positivity comes from knowing your purpose. There are a few strategies you can use to find your purpose if you are feeling especially lost or isolated on your journey towards happiness.

We all have people, places, and activities that naturally spark joy within us.  These aspects of your life can point you in the direction of your true purpose. Psychological setbacks such as anxiety and depression can cause you to distance yourself from these facets of life, cutting off healthy relationships and avoiding activities that you were once passionate about.  Over time, you may even forget what it was that made you feel challenged and motivated in life, and it might seem like those things no longer exist for you. This is when you must push forward, step out of your comfort zone, and try new things. It is human nature to desire brain-stimulating experiences and cultivating new skills.  Finding something active or developing an artistic ability will feel like you are finally doing something meaningful. As a bonus, expanding your knowledge and experience usually means meeting new people who are looking to do the same. Connecting with others over shared passions can lead to some of the most fulfilling friendships life has to offer. 

When contemplating your purpose, it can also be helpful to look at the big picture by imagining the legacy you would like to leave behind.  Nobody enjoys thinking about their own death, but most of us would like to be remembered in a positive light, perhaps with a few accomplishments in our obituaries.  Think about how you would like to be remembered by your friends and family, and what dreams you would like to have made a reality. Many people near the end of life report regrets surrounding their relationships with their children and family, and wish they had spent more time with those they love.  You may find purpose simply in reflecting on those that love and care for you, and determining how you can improve your relationships with those people going forward.

 

Developing a sense of purpose can feel impossible in active addiction, but with the right treatment, a fulfilling and purposeful life is possible.   If you or someone you love is struggling with addiction, now is the time to reach out for help. At Burning Tree, you will find knowledgeable and compassionate professionals that structure treatment to fit individual needs, including the identification of co-occurring disorders.  Through accountability and commitment to the 12-Steps, each client will develop the tools to create a sober lifestyle and find lasting recovery. We specialize in the treatment of chronic relapsers, and believe with the right support you can experience true and permanent healing. For more information, call us now at 512-285-5900

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How Weather Affects Your Mood

Everyone is familiar with the way the weather can influence wellbeing. This can vary from person to person depending on preference and associations.  For example, one person might feel happier on sunny days because they love to go the beach, while another may enjoy the nostalgia of snow during Christmas time.  Aside from personal taste, however, there is scientific evidence backing the various ways weather influences mood and mental wellbeing. Understanding the science behind the relationship between weather and mood can help us to better prepare for environmental changes that may influence the way we feel.  For those struggling with depression or addiction, paying attention to weather changes and sunlight exposure can go a long way in maintaining motivations and working towards recovery. 

Darkness and Depression

A lack of sunlight has always been associated with sad emotions, but only over the last few decades has research been able to better explain why this is.  Our bodies are built with an internal clock that has been conditioned through evolution to coincide with the rotation of night and day. In other words, we are programmed to feel alert when the sun is up, and drowsy after it goes down.  During the winter months, when days become shorter and it may become dark before you even leave work, this internal clock, known as the circadian rhythm, causes some inconvenient effects. A lack of sunlight prompts the body to produce melatonin, the hormone that induces sleep.   Feeling drowsy at work or when you still have tasks to complete in your day can be frustrating and lead to irritability. At the same time, your brain begins to produce less serotonin. Serotonin is the neurotransmitter that helps regulate mood, appetite, and sleep. Without adequate amounts of serotonin while awake, it can be difficult to experience a sense of wellbeing.  

Now that a wealth of data has been collected on the effects of sunlight, or lack thereof, experts have classified the associated negative symptoms as a mood disorder.  This condition, known as seasonal affective disorder, or SAD, especially affects people living in areas of the world with long winters and entire months without sun. It can, however, occur in any climate.  SAD is characterized by symptoms of depression that return around the same time every year. A rare form of SAD is found in people who experience chronic depression during the summer months, but most people with this condition experience symptoms during short days and cold weather.

Rain, Appetite, and Pain

Rainy days are known for contributing to the blues, but science confirms rain may be responsible for several unpleasant bodily changes.  The dip in serotonin levels caused by the lack of sun on rainy days can create food cravings, especially for comforting carbohydrates such as bread and pasta.  This may in part be a response to symptoms of depression associated with gloomy weather, as carbohydrates temporarily boost serotonin levels and improve mood. This effect, however, is short-lived, and not an advisable way to regularly combat symptoms of depression.  

In addition to the changes in appetite associated with dark, rainy days, rain comes with a change in atmospheric pressure that can have painful affects in the body.  Pressure in the nerves and joints caused by a shift in bodily fluid in response to the environmental pressure can cause aches and a lack of mobility. This can contribute to a lack of motivation to exercise, which only exacerbates depressive symptoms. 

Sun, Cognitive Function, and Creativity

As you may have guessed based on the many negative effects of a lack of sunlight, healthy amounts of sunlight can have various positive effects on mood and brain function.  Despite the temperature, spending time outdoors when the sun is shining can increase serotonin production, improve memory, and even spark the creative process. A recent study took a closer look at the exact chemical process in the brain in response to UV exposure from the sun and found that, while there is still much to learn, there is a definite connection between the production of critical neurotransmitters and exposure to sunlight.  With more research we may be able to better understand how people who spend a great deal of time indoors or live in low-sun areas are more vulnerable to mental illness, problems with memory and cognition, and addiction. While we may not be able to control the weather, we can walk fully informed into rainy days and winter months, and take steps to better preserve our mental health and improve mood.    

 

Those with SAD are particularly vulnerable to substance abuse, as is anyone living with depression.  If you or someone you love is struggling with addiction and mental health issues, now is the time to seek help.  At Burning Tree Ranch, we specialize in long-term care that produces real results, especially for those who have experienced relapse.  Here you will find a team of qualified and compassionate professionals, ready to help each client through a customized treatment program that addresses all aspects of addiction, including the identification of co-occurring disorders.  We know that the journey towards recovery doesn’t end with the conclusion of an inpatient program, which is why we provide extensive aftercare programs to best support our clients during their transition into lasting sobriety. We also know that addiction affects the whole family, and therefore loved ones are encouraged to participate in the recovery process and take advantage of all our support resources.  For more information, call us today at 512-285-5900

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Working Out Your Mind

Experts are beginning to postulate that the concept of working out your mind may soon be considered as important and commonplace as working out your body.  Most people already know the benefits of physical exercise for health and wellbeing, and there are entire industries built around physical fitness. While the results of mental exercise may not be as visible, the benefits have been found to be just as life changing.  Mental fitness can be achieved in several ways, including meditation. A cultural shift that makes mental workouts a part of daily life would likely lead to improved physical health, focus, work performance, and quality of life overall. 

Meditation and Mindfulness

Although there are various ways to exercise the brain, the practices of meditation and mindfulness have been the most extensively studied methods.  Meditation is an ancient practice that can be accomplished in several ways, but usually encourages the practitioner to find a quiet place to sit and focus on their breathing.  By paying attention to the breath, you can learn to quiet an active mind. One goal of meditation is to learn to become an observer of your thoughts rather than reacting to or identifying with them.  In life we often allow our thoughts to dictate our emotions, but through meditation we begin to create distance between our busy minds and our feelings, helping us to react more peacefully to external conflict.  Meditation also encourages us to exist in the present moment, and refrain from dwelling on the past or worrying about the future.  

Mindfulness is a more modern take on meditative practices, and may be incorporated into a traditional meditation practice or into daily activities.  Being mindful means to anchor yourself in the moment by becoming fully present in your environment and aware of every action you are taking with your body.  A common mindfulness practice is to wash the dishes mindfully, observing every detail of the process. Instead of allowing your mind to wander as it usually does during household chores, you would use all your senses to smell the dish soap, feel the water and the sponge, and see each dish go from dirty to clean.  This mundane activity can be a great opportunity to practice mindfulness and spend a little time in the present moment.  

The Proof is in the Data

Over the past decade, scientists have begun taking a serious look at the brain changes that result from mental practices such as mindfulness and meditation.  While these techniques were once considered to be mostly spiritual, and therefore a subjective experience unique to the practitioner, science has now confirmed that anyone can reap the benefits of mindfulness and meditation despite their spiritual affiliation.  Over time, these practices literally change the brain in a way that promotes focus and wellbeing. Committing to a meditation or mindfulness practice may also make you a better person. Buddhism has long advocated for a meditation practice to cultivate compassion and empathy towards all living things, and studies have shown that these mental training techniques may indeed allow you to expand your emotional capacity for human connection.  

A study that used MRI scans to look at the brains of Buddhist monks that had completed more than 10,000 hours of meditation found significant evidence of neuroplasticity.  Neuroplasticity refers to the malleability of the brain, and provides proof that certain areas of the brain can be strengthened and changed with mental exercise such as meditation.  The study also concluded that even short-term practitioners were able to create physical changes in their brain through meditation that focused on the development of compassion.  

Applications for the Future

While we are hearing a lot right now about meditation and mindfulness in popular science and spirituality, it is still a relatively new concept to the whole of western society.  However, with access to this kind of groundbreaking research at everyone’s fingertips these days via the internet, we may start to see a large cultural shift over the next decade that begins to incorporate mental exercise into daily life.  Meditation and mindfulness practices are already commonly used as a part of many holistic treatment programs for addiction and mental illness, but we will likely start to see these techniques employed as a common aspect of preventative healthcare as well.  Many experts believe that within the next fifty years we will see these practices worked into the daily learning activities of schoolchildren, and we will likely see improved mental and physical health outcomes in generations to come as a result.

 

The practice of meditation and mindfulness can be a profoundly effective addition to a holistic treatment plan for addiction and mental illness.  If you or someone you love is struggling with addiction and mental health issues, now is the time to seek help. At Burning Tree Ranch, we specialize in long-term care that produces real results, especially for those who have experienced relapse.  Here you will find a team of qualified and compassionate professionals, ready to help each client through a customized treatment program that addresses all aspects of addiction, including the identification of co-occurring disorders. We know that the journey towards recovery doesn’t end with the conclusion of an inpatient program, which is why we provide extensive aftercare programs to best support our clients during their transition into lasting sobriety.  We also know that addiction affects the whole family, and therefore loved ones are encouraged to participate in the recovery process and take advantage of all our support resources. For more information, call us today at 512-285-5900

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Incarceration vs. Treatment: Criminalizing Addiction

America imprisons its citizens at a startling rate and often for non-violent crimes.  With the most incarcerated individuals per capita of any country in the world, and an epidemic of prison over-crowding, there is a growing call for the release of non-violent drug offenders.  Prisons are not equipped to provide adequate treatment for addiction, and when any amount of rehab is provided, it is scarce. Non-violent drug offenders are often forced to endure painful withdrawal symptoms without medical care, only to relapse after acquiring prison drugs or upon release.  By looking at the many ways professional treatment for addiction is better for those with substance use disorders, as well as for our society, we can better address the issue of substance abuse in our country.

Addiction as a Disease and a Crime

One of the fundamental aspects of understanding addiction is its classification as a disease.  Once addiction takes hold of a person abusing substances, it creates chronic symptoms including an inability to quit using without professional help.  There are two conflicting ideologies surrounding addiction, however, and these opposing paradigms create a lack of clarity as to how we should handle addicted citizens.  In addition to the understanding of addiction as a chronic illness, there is a persistent archetype of the criminal addict. The image conjured in the collective mind of society when discussing criminals with addictions is typically a volatile and dangerous man who is capable of anything.  These two definitions cannot coexist with the expectation of successfully eradicating drug abuse.  

The criminalization of drug use has created intense debate.  Many advocates for harsh drug laws claim that making drugs legal would increase abuse and addiction, but countries that have legalized drug use may prove otherwise.  Portugal, for example, decriminalized all drug use in 2001 and has since seen some surprising effects. Overdoses dropped significantly, and adult drug use was cut in half by 2012.  Portugal has continued to prosecute drug traffickers, therefore criminalizing the disbursal of drugs but not the use. This is one strategy that may prove effective in the US, if there was ever a political climate to achieve such drastic change.

Rehab in Prison vs. Professional Treatment Centers

Currently, those in prison for non-violent drug crimes may receive little to no treatment for their addictions.  For those prisons that do offer treatment, the level of care is questionable. However, prisons that offer treatment for addiction see a lower rate of crime and drug use after release in those who have been convicted for non-violent drug crimes.  For some people with addictions, prison may be the first time they encounter a 12-Step program such as Alcoholics Anonymous. AA can provide peer support from people with similar experiences, while also suggesting tools and strategies for staying sober after release.  

Some prisons offer additional services to addicted inmates such as therapy and group counseling.  Access to these treatments greatly reduces the chances of repeat drug arrests, but the effectiveness of psychotherapy for addiction in a severely limited prison setting is debatable.  One major difference found in prison drug rehabilitation programs versus outside treatment centers is the availability of methadone for managing detox. Methadone is a controlled substance that is considered problematic in prison settings due to its addictive qualities, but offering methadone therapy to those who need it greatly reduces the chances of relapse, crime rates, and incidents of an overdose after incarceration.

Holistic treatment outside prison walls provide a significant contrast to the treatment of inmates.  While similar methods such as therapy and 12-Step programs are commonly utilized, the attitude towards the client is one of providing medical care and compassion.  In drug addiction treatment centers, clients are not encouraged to feel ashamed or plagued with guilt over their addictions, but to take control of their lives and find a way back to health and wellness.  Additionally, many prisons lack comprehensive detox programs for addicted individuals during their initial transition to recovery. Addiction treatment centers assess each client’s level of addiction and can help facilitate medically supervised detox, if necessary.    

The Cost to Individuals and the Economy

While some people would like to decriminalize drug use entirely, others feel that offering treatment for addiction to prisoners is a luxury taxpayers should not be forced to provide.  Based on the numbers alone, however, the cost of providing treatment for addiction and consequentially lowering future rates of imprisonment is far less than funding the legal process for repeat offenders.  Furthermore, the monetary cost of drug addiction to society, factoring in crime rates, homelessness, and unemployment, is exponentially greater than the cost of providing treatment to all addicted individuals.  In addition to the economic cost of addiction, people with substance abuse disorders are more likely to commit crimes that victimize others. This is a human cost that cannot be quantified but may be prevented by quality treatment for drug addiction.  

 

If you or someone you love is struggling with addiction, now is the time to seek help.  At Burning Tree Ranch, we specialize in long-term care that produces real results, especially for those who have experienced a relapse.  Here you will find a team of qualified and compassionate professionals, ready to help each client through a customized treatment program that addresses all aspects of addiction, including the identification of co-occurring disorders.  We know that the journey towards recovery doesn’t end with the conclusion of an inpatient program, which is why we provide extensive aftercare programs to best support our clients during their transition into lasting sobriety. We also know that addiction affects the whole family, and therefore loved ones are encouraged to participate in the recovery process and take advantage of all our support resources.  For more information, call us today at 512-285-5900.       

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Improving Self-Esteem During Recovery

Self-esteem refers to an individual’s confidence in their own abilities as well as their sense of self-worth.  Low self-esteem can affect every aspect of a person’s life, from their relationships to their professional success.  Research has proven a connection between low self-esteem and substance abuse, which may be better described as a cycle.  Those who suffer from low self-esteem are more likely to succumb to peer pressure, which can lead to early experimentation with drugs and alcohol.  Additionally, drug and alcohol use can lead to worsening self-esteem, which in turn perpetuates this cyclical relationship. When someone with an addiction decides to seek professional help and begins their recovery journey, it is important to take a close look at issues regarding self-esteem and find ways to foster a return to confidence.  

Identify Underlying Issues

Poor self-esteem can occur for a variety of reasons including mental illness and trauma.  People who experience difficult childhoods in which they were neglected or abused may have a hard time developing healthy self-esteem, while even those with happy childhoods can suffer from self-esteem issues due to anxiety or depression.  Additionally, our society is not always conducive to healthy self-esteem, especially for women. People who struggle with body image and eating disorders are more likely to suffer from low self-esteem. When you perceive your body and appearance to be problematic or undesirable, those feelings can easily permeate your sense of self-worth.

Improving severely low self-esteem may require a mental health assessment as well as trauma-informed therapy techniques.  When battling addiction, it is important to seek treatment from experts capable of providing a dual diagnosis and to take a holistic approach to help you rebuild your confidence.  This might mean working through childhood trauma with cognitive behavioral therapy and treating mental illness with prescription medication. Everyone requires a different balance of treatment options to achieve wellness after years of substance abuse, but improving self-esteem through professional treatment is always necessary for a successful recovery.

Discover Who You Are

One of the most significant ways substance abuse and addiction contribute to low self-esteem is by preventing you from accessing the aspects of yourself that define who you are.  Substance abuse often gets in the way of maintaining meaningful relationships, discovering passions, learning new skills, and experiencing emotional growth. All of these deeply human experiences change the way you see yourself and others and let you know what you are capable of.  Without these experiences, it may start to feel as if you aren’t good at anything but drinking or using drugs, and life can feel dull and unsatisfying.

During recovery, exploring new interests and meeting new people while living a sober lifestyle can open your world in a way that enhances self-esteem and forces you to evolve.  People who forge positive connections, develop specialized skills, and regularly participate in creative activities are far more likely to feel good about themselves and what they can accomplish.  Regardless of how long you spent absorbed in active addiction, sobriety is always a fresh opportunity to seek out the characteristics and talents you didn’t know you had and put them to good use by bonding with other like-minded individuals who are doing the same.  Finding a creative or physically active outlet can help you process emotions during recovery, while also reminding you of how truly capable you are.  

Stop Beating Yourself Up

While poor self-esteem may have started as a result of an abusive childhood or a traumatic experience, it is often perpetuated by our own minds.  Many people struggle with constant negative self-talk. This may take the form of an internal dialogue that tells you aren’t good enough, smart enough, strong enough, or deserving enough to ask for what you want in life.  Low self-esteem will have you believe that you deserve every miserable moment that comes your way. The truth is that we are all flawed, and you will never learn to make better choices until you find a way to forgive yourself for bad ones.  

In addition to lowering your self-esteem, studies have found that excess guilt and shame can have a negative effect on addiction recovery.  It can sometimes feel like wallowing in guilt is a part of making amends for your wrongdoings while in active addiction, but beating yourself up in this way is counterproductive and increases your chance of relapse.  To find success in recovery, it is important to believe in your ability to overcome obstacles and persevere should you encounter setbacks. The first step in believing in yourself is to stop dwelling on all that you have done wrong and focus on what you are doing right by getting the help you need to overcome addiction.

If you or someone you love is struggling with addiction and mental illness, now is the time to seek help.  At Burning Tree Ranch, we specialize in long-term care that produces real results, especially for those who have experienced relapse.  Here you will find a team of qualified and compassionate professionals, ready to help each client through a customized treatment program that addresses all aspects of addiction, including the identification of co-occurring disorders.  We know that the journey towards recovery doesn’t end with the conclusion of an inpatient program, and therefore we provide extensive aftercare programs to best support our clients during their transition into lasting sobriety. We also know that addiction affects the whole family, and therefore loved ones are encouraged to participate in the recovery process and take advantage of all our support resources.  For more information, call us today at 512-285-5900 

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Willpower and the Brain

If you have ever tried to quit a behavior that was negatively impacting your life, or create a positive new behavior that changes your routine, only to slip back into old habits within weeks, days, or even hours, you may have blamed your failure on a lack of willpower.  Willpower refers to the ability to resist a tempting act or behavior, or to persist in a behavior that requires a great deal of effort, despite cravings or the comfort of familiarity urging you to give up. While this is a common human experience, it doesn’t seem to make sense that our brains are able to simultaneously desire two opposing actions.  You want to stay sober, and you want to drink. You want to eat healthy, and you want to binge on chocolate. This battle of forces is referred to in psychology as cognitive dissonance, and the experience can be exhausting and depressing. For those battling addiction, feeling like you were somehow born without the willpower to make better choices can take a serious toll on your mental health and self-esteem.  While willpower does play a role in recovery, research is finding that fighting addiction, or changing our own minds about anything of consequence in life, may require much more than the will to act.

Changing Your Mind

We are constantly making decisions, both big and small, and life often requires us to change our minds about those decisions immediately after they are made.  For example, you may decide to hit the gas at a green light, only to switch your foot to the brake pedal to avoid hitting an animal that ran into the road less than a second later.  Scientists who were curious about the intricacies involved in these kinds of split-second decisions conducted studies during which they monitored brain activity in real time as people, and monkeys, changed their minds.  What the researchers found was that changing a decision after it has already been made requires extremely fast communication between various areas of the brain to correct the action before it takes place. It estimated that a decision would have to change within 100 milliseconds of the original command to successfully alter the course of action.  If it takes you 200 milliseconds to notice that the step you are in the process of stepping onto is broken, you are likely to fall. The speed of this mechanism in the brain slows as we age, which may be why older people are more accident-prone.  

For people experiencing addiction, this research may lead to answers regarding an addict’s inability to change their mind after they have decided to use substances.  This specific challenge is why many people in early sobriety choose to avoid all triggers and exposure to drugs and alcohol to prevent relapse. Without the proper support, it can be easy to fall into old decision-making habits.  For those in active alcohol addiction, saying “yes” to a drink may mean not being able to reverse the decision before the alcohol is consumed. 

Willpower and Energy

Another interesting group of studies found that willpower is incredibly draining, which may be counterproductive when trying to accomplish a goal.  While people who exercise a moderate amount of self-control in life tend to be healthier and more successful, exerting an excess of control over one aspect of your life may make achieving balance difficult, ultimately causing you to give up entirely.  Additionally, willpower has been found to use the same energy stored for physical activity. This means that food and rest are needed to build the willpower to diet and exercise. This information can be frustrating, but learning how to accomplish goals or overcome addictions with tools other than willpower can bypass this predicament. 

Willpower can be useful at times, and there are ways to improve self-control and strength of will.  Willpower is strongest when you are mentally well, physically active, eating a nutritious diet, and emotionally stable.  Unfortunately, for those struggling with substance abuse, many of these facets of wellbeing are neglected and deteriorating during active addiction.  With this knowledge, it is easy to understand why addiction makes exerting willpower nearly impossible.  

Making Willpower Work

For mentally and physically healthy individuals, willpower is a logical force to employ when working towards a goal.  For those struggling with addiction and mental illness, however, it is unlikely that significant change or healing can be created with willpower alone.  Professional treatment can provide you with the tools and resources you need to become well from the inside out so that you are once again strong enough to exercise self-control.  

If you or someone you love is struggling with addiction and mental illness, now is the time to seek help.  At Burning Tree Ranch, we specialize in long-term care that produces real results, especially for those who have experienced relapse.  Here you will find a team of qualified and compassionate professionals, ready to help each client through a customized treatment program that addresses all aspects of addiction, including the identification of co-occurring disorders.  We know that the journey towards recovery doesn’t end with the conclusion of an inpatient program, and therefore we provide extensive aftercare programs to best support our clients during their transition into lasting sobriety. We also know that addiction affects the whole family, and therefore loved ones are encouraged to participate in the recovery process and take advantage of all our support resources.  For more information, call us today at 512-285-5900 

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