“How can I support my loved one’s recovery?” is a question often asked by many people. Do you or someone you know have a partner or loved one who recently received help for their struggle with substance use? That’s fantastic! However, that is only the first step in the process. Many people think when someone enters a treatment center, whether that be Detox, Rehab, IOP, or Outpatient that eventually their addiction will be ‘cured’, not realizing the lifelong effects of Addiction and subsequent recovery. Much like other ‘diseases’, Addiction is progressive & can be fatal if it is not treated and monitored. It impacts the person emotionally, physically, psychologically & mentally, and socially, so much so that it is often described as a ‘family disease’. In addition to the significant amount of work the substance user will have to put in to get & maintain sobriety, The ‘family disease’ implies that it affects everyone & their quality of life, requiring support & changes on the part of everyone in relation to the substance user.

Family members often find this frustrating because they have already been put out & impacted by their loved one’s using and now they have to make changes too?! Although it seems unfair, it is true if they want their partner & or loved one’s to have the best chance of prolonged abstinence. So, where are the family members supposed to begin? This brings me to the main question people ask, “How can I support my loved one’s recovery?”

Here are some ways to provide support: 

1. Learn about the disease of addiction, trauma, etc. There is a lot of ‘quit lit‘ (books, websites, youtube videos, etc)
2. Support their attendance at meetings & therapy and the time commitment they will have to make to their recovery process 
3. Consider attending your own support group (Alanon, Naranon, CODA) & therapy to process your own emotions associated with their recovery and to learn about codependency/enabling patterns
4. Inquire about their boundaries in social situations, ie: How do they feel about you drinking? Are they telling people about their recovery?
5. Discuss accountability & how you two will manage relapses if they happen
6. Ask how they want to celebrate recovery anniversaries & if they would like you to participate
7. Understand it is a lifelong process & that they will have cravings and triggers

If you’ve identified with anything you’ve read in this blog & would like additional support, please reach out for help today at 1-201-488-6678 or visiting specializedtherapy.com. We look forward to hearing from you! 

The post How can I support my loved one’s recovery? first appeared on Specialized Therapy.

The post How can I support my loved one’s recovery? appeared first on Specialized Therapy.

BPA: a chemical that plays a role in more than just plastic, but a hormone too!

By now, we’ve all heard about BPA, right? If not, you’re in the right place! In this article, you’ll learn about the history of BPA as a toxin, why it proposes a threat to you and your family’s health, and strategies on how to reduce your exposure.

BPA is an abbreviation for bisphenol A- a chemical used to make hard plastics that are used in many things, from plastic bottles to Tupperware containers to plastic toys to the lining of food and beverage cans. It’s even in thermal paper receipts! BPA permeates our industrialized world, food supply, and modern-day lifestyle.

BPA was first synthesized by chemists 130 years ago. It wasn’t until the 1930s that scientists discovered it had estrogen activity in the body (1). Upon this discovery, BPA was intended to be used as an estrogen replacement drug until a more potent synthetic hormone was invented (1). However, BPA didn’t go anywhere… it found its new role in the future of plastics (1). BPA was first used in the epoxy lining of cans, metal piping, adhesives for flooring and sealing teeth and eventually made its way into plastics in the late 1950s.

In 1958 the FDA passed the Federal Food, Drug, and Cosmetics Act in an attempt to regulate chemicals added to packaged foods. Since BPA was only thought to make its way into food and beverages through leaching of epoxy resin from the lining in cans and showed no indication of being harmful to humans, there was no regulation of BPA in our food supply until 1988.

In 1993 BPA’s estrogenic activity was brought back into the limelight. For the first time, it was proposed as a threat to human health as an endocrine disruptor, meaning it disrupts normal hormonal function, processing, and transmission in the body. Throughout the late 1990s and early 2000s plastic became a political battle with industry lobbyists trying their best to bury the evidence that BPA was, in fact, harmful to human health. By 2005 there were 115 studies on BPA exposure and 90% of them found dangerous health effects of BPA, especially in infants and children. Not surprisingly, the 10% of studies that didn’t find an effect were funded by the plastic industry (2). Major concerns were expressed regarding findings of impaired fetal prostate and mammary gland development, disruption of chromosome alignment in developing eggs, immune system impairment, as well as metabolic and neurological abnormalities (1,2).

Fast forward to 2008 and The Center for the Evaluation of Risks to Human Reproduction released a final report on BPA stating that “the possibility that bisphenol A may alter human development cannot be dismissed”, and that there is “some concern for the effects on the brain, behavior, and prostate gland in fetuses, infants, and children at current human exposure to BPA” (3). Following this report, six of the major baby bottle producers announced the removal of BPA from their products; and in 2012 the FDA finally banned the use of BPA in baby bottles, sippy cups, and epoxy resin in infant formula packaging (4).

However, this chemical is still present and allowed in teethers and children’s play toys. Despite the growing evidence that BPA is harmful in young children, the Toy Association still considers it safe and allows it to be in toys and game products (5).

Today, hundreds of research studies show a relationship between BPA and an increased risk for behavioral disorders like ADHD, anxiety, depression, and aggression in children (6,7).

What’s more, is that the BPA levels originally recognized as safe for human ingestion by the FDA may not be as safe as originally intended. BPA has shown to interact with and bind to thyroid hormone receptors and could play a role in autoimmune thyroid disease (8). Furthermore, BPA has shown to be an obesogenic toxin and is linked to diabetes, weight gain, heart disease, liver inflammation, cancer, and infertility. Disturbingly, a nationwide study found that 89% of individuals ages 6 years and older had detectable levels of BPA in their urine (9).

Here are some actions you can take to minimize your family’s and your own BPA exposure:

1. Only purchase baby toys, canned foods (soup, soda, sparkling water, beans, vegetable cans), and Tupperware containers that say “BPA-free” on the label.
2. Drink from a reusable stainless steel or glass water bottle instead of plastic ones (this is also better for the environment, so it’s a win-win).
3. Don’t microwave leftovers in plastic containers, BPA and other plasticizers (like phthalates) can leak into your food. Instead, transfer the contents to a glass or ceramic bowl or heat on a stovetop if possible.
4. Skip the receipt! This will do you and your cashier a favor for reducing toxic BPA (and its cousin BPS) exposure from thermal receipt paper. Simply touching receipts (also boarding passes, tickets) with your hands is enough to absorb it through the skin. Ask for an emailed or text receipt instead! If you need to handle a receipt, wash your hands with soap and water as soon as possible!

These are actions you can take to reduce your BPA exposure! If you have any questions on the impact this chemical has on you or your child’s health, click here and submit a question to our “Ask a Therapist” column and we can answer it in our next newsletter!

These are actions you can take to reduce your BPA exposure right now! If you have any questions on the impact this chemical has on you or your child’s health, click here and submit a question to our “Ask a Therapist” column and we can answer it in our next newsletter!

References:

1. Vogel SA. The politics of plastics: the making and unmaking of bisphenol a “safety”. Am J Public Health. 2009;99 Suppl 3(Suppl 3):S559-S566. doi:10.2105/AJPH.2008.159228
2. vom Saal FS, Hughes C. An extensive new literature concerning low-dose effects of bisphenol A shows the need for a new risk assessment. Environ Health Perspect. 2005;113(8):926-933. doi:10.1289/ehp.7713
3. Shelby MD. NTP-CERHR monograph on the potential human reproductive and developmental effects of bisphenol A. NTP CERHR MON. 2008;(22):.
4. https://www.fda.gov/food/food-additives-petitions/bisphenol-bpa-use-food-contact-application
5. https://www.toyassociation.org/PressRoom2/IndustryStatements/statement-on-bisphenol-a.aspx#:~:text=It%20has%20been%20specifically%20chosen,items%20has%20been%20phased%20out.
6. Li Y, Zhang H, Kuang H, et al. Relationship between bisphenol A exposure and attention-deficit/ hyperactivity disorder: A case-control study for primary school children in Guangzhou, China. Environ Pollut. 2018;235:141-149. doi:10.1016/j.envpol.2017.12.056
7. Ejaredar M, Lee Y, Roberts DJ, Sauve R, Dewey D. Bisphenol A exposure and children’s behavior: A systematic review. J Expo Sci Environ Epidemiol. 2017;27(2):175-183. doi:10.1038/jes.2016.8
8. Eschler DC, Hasham A, Tomer Y. Cutting edge: the etiology of autoimmune thyroid diseases. Clin Rev Allergy Immunol. 2011;41(2):190-197. doi:10.1007/s12016-010-8245-8
9. Lakind, J.S., and D.Q. Naiman. 2008. Bisphenol A (BPA) daily intakes in the United States: estimates from the 2003-2004 NHANES urinary BPA data. Journal of Exposure Science and Environmental Epidemiology 18 (6):608-15.

The post BPA: More than just plastic, Its a hormone too! first appeared on Specialized Therapy.

The post BPA: More than just plastic, Its a hormone too! appeared first on Specialized Therapy.

Your child’s favorite breakfast cereal could contain toxic pesticides!

Did you know that oats, rice, and wheat are major but lesser-known, sources of toxic pesticides?

The USDA Dietary Guidelines for Americans recommends that at least half of our dietary intake of grains be from whole grains as a part of a healthy diet¹. However, less than 5% of Americans meet the recommended dietary intake for whole grains (≥ 3 oz/day)¹. Contrarily, over 95% of Americans meet the recommended dietary intake of refined grains (≤ 3 oz/day)¹ mostly in the form of packaged and processed foods (i.e., white bread, white rice, cereal, pasta, cookies, cakes, bagels, doughnuts, crackers, chips). Refined grains are stripped of their outer bran and germ layers during manufacturing- the parts of the grain that contain the majority of its nutrients (fiber, vitamins, and minerals)- leaving behind the nutrient-depleted endosperm. This process makes refined grains far less nutritious than whole grains.

The Standard American Diet is heavily laden with processed foods made up of refined grains, sugar, salt, and fat. This combination of nutrient-poor, calorically dense ingredients may be why processed food consumption has been linked to the obesity epidemic² and an increased risk for other non-communicable diseases like diabetes, cancer, heart disease, and depression³.

Despite the USDA’s attempts to shift American plates to contain more whole grains, there is still nationwide overconsumption of refined grains. Why? Perhaps it’s due to the addicting nature of processed foods? Or that refined grains are cheaper and more accessible than whole grains? Or maybe it comes down to an education issue with less than half of low-income adults able to correctly identify whole grains from refined grains⁴.

In any case, processed food consumption keeps the demand for grains high. So high that the government pays farmers extra to grow wheat, corn, soy, rice, and oats in order to keep up with the demands of the market². As a result, monocropping, or only growing one crop at a time without rotation, has become a popular agricultural practice². Monocropping requires heavy pesticide application to kill any unwanted weeds or insects that may potentially contaminate crops, resulting in a streamlining of harvests².

Cue RoundUp, the most widely used pesticide in U.S. agriculture with 1.1 billion pounds applied annually⁵. The active component of Roundup, glyphosate, targets the shikimate pathway of weeds, insects, and fungi, the pathway responsible for their growth, abolishing them on the spot. Glyphosate is a water-soluble chemical that has made its way into our soil, food, air, and water supply. In 2015, the World Health Organization classified glyphosate as a neurotoxin, teratogen (a substance that may cause birth defects), and a “probable human carcinogen”⁶. Despite this, the EPA states glyphosate as having low toxicity for humans⁷ and U.S. regulators allow an acceptable daily intake of 1.75 mg/kg of body weight per day compared to the European Union which only allows 0.3 mg/kg of body weight per day⁸.

Glyphosate is sprayed directly on wheat and oats before harvesting to kill the crop and dry it out sooner than if the plant were to have died naturally⁹. In 2018, the Environmental Working Group tested more than a dozen brands of wheat and oat-based cereal products and found most samples exceeded the upper limit of “safe” glyphosate levels set by the EPA⁹. This is of special concern for 1- to 2-year-old children since they’re smaller and tend to consume oat and wheat-based cereal products often. The worst offenders were Quaker Old-Fashioned Oats (930 ppb), Quaker Oats Dinosaur Eggs (700 ppb), Cheerios Toasted Whole Grain Oat Cereal (497 ppb), and Lucky Charms (400 ppb)⁹.

Glyphosate has also been linked to disruption of the gut microbiome, autism, ADHD, birth defects, celiac disease, diabetes, depression, cancer, Parkinson’s, Alzheimer’s, dementia, obesity, and leaky gut¹⁰.  This proposes the question, is it the consumption of ultra-processed foods contributing to the exponential rise in chronic, non-communicable disease? Or is it the presence of glyphosate on our grains and in our food supply that we are encouraged to eat as a part of a healthy diet?

Regardless, to limit your and your children’s exposure to glyphosate opt for organic options and skip the non-organic packaged wheat, corn, soy, and oat-based cereal and processed food products! This way you can avoid toxic pesticides.

For more information on Toxic Pesticides, please visit us at Specialized Therapy Associates or call 201-488-6678 to book an appointment.

Tune into our next newsletter for part 3 of “Raising awareness: the dangerous truth behind the toxins present in our food supply”.

References:

1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.
2. Franck C, Grandi SM, Eisenberg MJ. Agricultural subsidies and the American obesity epidemic. Am J Prev Med. 2013;45(3):327-333. doi:10.1016/j.amepre.2013.04.010
3. Lane MM, Davis JA, Beattie S, et al. Ultraprocessed food and chronic non-communicable diseases: A systematic review and meta-analysis of 43 observational studies
   [published online ahead of print, 2020 Nov 9]. Obes Rev. 2020;10.1111/obr.13146. doi:10.1111/obr.13146
4. Molika Chea, Amy R Mobley, Factors Associated with Identification and Consumption of Whole-Grain Foods in a Low-Income Population, Current Developments in Nutrition, Volume 3, Issue 7, July 2019, nzz064, https://doi.org/10.1093/cdn/nzz064
5. Atwood, Donald, and Paisley-Jones, Claire. “Pesticides Industry Sales and Usage: 2008-2012 Market Estimates.” Environmental Protection Agency, 2017. Retrieved May 29, 2019, from https://www.epa.gov/sites/production/files/2017-01/documents/pesticides-industry-sales-usage-2016_0.pdf
6. https://www.who.int/foodsafety/faq/en/
7. https://www.fda.gov/food/pesticides/questions-and-answers-glyphosate#:~:text=Has%20the%20EPA%20established%20tolerances,from%200.1%20to%20310%20ppm.
8. https://oehha.ca.gov/media/dockets/8594/10069-dave_murphy_food_democracy_now/fdn_glyphosate_foodtesting_report_p2016_002a_0.pdf

9. https://www.ewg.org/childrenshealth/glyphosateincereal/#.W3Q-B9hKjEY
10. https://www.fs.usda.gov/nfs/11558/www/nepa/102900_FSPLT3_4047514.pdf

The post Toxic Pesticides in Children’s Breakfast Cereal ! first appeared on Specialized Therapy.

The post Toxic Pesticides in Children’s Breakfast Cereal ! appeared first on Specialized Therapy.

 Loneliness During a Pandemic

Over the past few months, we’ve heard the term ‘social distancing’ and the importance of keeping a 6-foot distance from others, to reduce the risk of spreading the coronavirus. Many of us have practiced social distancing to keep ourselves, our families, and others safe. Some have had to adhere to social distancing and self-isolation due to contracting coronavirus or suspecting they have been in contact with someone who has had it. Many of us have not been prepared to cope with feelings of loneliness resulting from a loss of connection with others. This can cause us to feel isolated. Research on loneliness has found significant associations between social isolation and poorer mental health outcomes, such as depression and anxiety.

Although some restrictions regarding social distancing have been lifted, it can still be difficult to cope with feelings of isolation during this time. Here are some strategies to cope with isolation and loneliness.

Coping Strategies to reduce Isolation and Loneliness

• Stay active and go outside
  • Exercise in ways that feel safe for you during the day. Brief periods of exercise can boost mental health.
  • Yoga has benefits for both the mind and body. Yoga can help you practice being mindful of the present.
  • Go outside to take a walk around the block, or find a local park where you can remain socially distanced.

• Connect with Others
  • Phone calls, text messages, or emails are great ways to stay in touch with friends and family members. Consider using Zoom or Facetime to connect with loved ones visually. There are benefits to seeing others  “face-to-face.”
  • Send mail to family members and friends. Sending an old-fashioned letter is a great way to feel connected, and receiving one in return feels even better.
  • Be creative in connecting with others! Agree to read the same book or watch the same movie with friends, and then set up a Zoom call to discuss it.
  • Explore online connections. Social media sources, such as Facebook, have online groups for a variety of topics you may be interested in. Consider online classes in your community or online exercise classes where you can interact with the instructor and other students.

• Keep a schedule and structure
  • Have a plan each day including a few things you want to accomplish that day. Keep your list realistic and achievable.
  • Practice normal self-care habits such as getting up, showering, getting dressed, and so forth. Doing these things will help you feel that your day is more “normal.”

• Think about future plans
  • Develop a ‘goals’ list of things you want to accomplish going forward in your life.
  • Think about fun plans or events after the quarantine is over.
  • Engaging in these activities can increase hopefulness.

• Distract yourself and practice Self-Soothing
  • Take a bath, light a candle, play with a pet, watch your favorite movie…do something soothing.
  • Listen to music or soothing sounds, such as ocean waves
  • Play puzzle games, or online games where you can interact with other players.
  • Write in a journal
  • Do a creative project such as painting, drawing, or building something

 Seeking Additional Help

When you find yourself struggling with isolation and loneliness, consider the benefits of talking to a licensed professional. Not only will this help you feel a sense of connection. Talking to a professional can help you feel accepted, validated, and supported. A therapist can help you to learn and practice coping skills and strategies to combat loneliness.

If you or someone you know could benefit from seeking professional help, call Specialized Therapy Associates today at (201)-488-6678. One of our intake specialists can help connect you with a licensed professional who can best meet your needs.

The post Preventing Isolation in a time of Social Distancing first appeared on Specialized Therapy.

The post Preventing Isolation in a time of Social Distancing appeared first on Specialized Therapy.

Sobriety is an ongoing process that requires a daily commitment to recovery goals. Those in recovery know that it is essential to have a strong support system to maintain sobriety. This is especially true for those who are in early recovery. Other factors that help individuals in recovery include having daily structure and positive routines. Due to the COVID-19 pandemic, and subsequent quarantine, social connections, and daily routines have been interrupted. When daily structure changes and there are increases in stress and anxiety, there are higher risks for relapse. Here are some tips to help you succeed in your sobriety during this challenging time.

Tips for Sobriety

(1) Utilize online recovery resources. Although in-person support groups and 12-step meetings have been put on hold, there are a variety of online resources, including:

1. 1. Alcoholics Anonymous
   2. Narcotics Anonymous 
   3. SMART Recovery
   4. In The Rooms: Global Recovery Community
   5. Recovery Dharma

(2) Stay connected with your support network. Choose a time every day to check-in with your sponsor, sober support, or a supportive friend or family member. Connecting with someone who supports you, even if only for a few minutes, can help you feel connected with others. Even if you are struggling and you don’t want to share that with a friend or family member, reach out anyway. Having a sense of connection is very beneficial, and talking with someone else (about anything at all) provides a positive distraction and a way to reduce urges or thoughts to use substances.

(3) Develop daily routines and have a sense of structure. Make a list of 2 or 3 goals for yourself each day. Then, make a list of 3 or 4 tasks that will help you accomplish each goal. Next, assign a time to each task during the day. Having a plan for the day will help you remain focused and feel productive. Don’t forget to incorporate enjoyable hobbies into your daily schedule as well, such as taking a walk, playing with a pet, dancing in your living room, or watching a favorite TV show.

(4) Practice Mindfulness. This involves focusing on one thing at a time, or one day at a time. Bring your awareness into the here-and-now. There are several free mindfulness and guided meditation apps that you can search for in your app store.

• Use your senses to focus on the present. Look around you and identify three objects and what color they are. Name one thing you can see, hear, touch, smell, and taste. Dig your heels into the floor and think about how that feels in your body.
• Focus on your breath. Breathe in while counting to 4, and take a slow breath out while counting to 6 or 8.
• Engage in a Progressive Muscle Relaxation exercise.

Getting Help

(5) Seek additional help and support from a professional during this time.

If you or someone you know is struggling with substance abuse and maintaining sobriety, reach out for help with a professional. You don’t have to go through it alone. Specialized Therapy Associates is currently providing telehealth services including sessions that can be held over the phone or through confidential video conference sessions. We can work with you to make sure you can work with a professional who best meets your needs. Please contact our intake office for scheduling and more information at (201)-488-6678. We look forward to helping you today.

The post Tips for Sobriety During Quarantine first appeared on Specialized Therapy.

The post Tips for Sobriety During Quarantine appeared first on Specialized Therapy.

Here are some simple reasons why you should consider seeing a therapist.

1. They provide a judgment-free zone where you can discuss anything your heart desires.

2. You may discover a new perspective on your life by attending therapy.

3. You will learn concrete tools to help you better cope with life stressors.

4.  You will learn healthier ways of thinking and adapting to life’s problems.

5.  If you have experienced a trauma or major life change you should consider seeing a therapist.

6.  If you have started to feel like you can no longer talk to your friends and family about your problems then talking to a licensed professional may be right for you.

7. Therapy is a way to practice self-care.

8. A therapist can offer you the tools to have a wider perspective on your problems.

If you or a  loved one could benefit from seeing a therapist, please feel free to reach out to Specialized Therapy Associates at (201) 488-6678 to be connected with our intake department.

The post Eight Reasons Why You Should Go To Therapy first appeared on Specialized Therapy.

The post Eight Reasons Why You Should Go To Therapy appeared first on Specialized Therapy.

Staying sober can be especially difficult around the holiday season when there are so many events and parties. These kinds of situations can cause stress, triggering thoughts or urges to use substances. Sobriety becomes even more challenging when drugs or alcohol are present at these events. Getting through the holiday season may seem daunting, but here are some tips to celebrate yourself in recovery this holiday season.

Tips for being Sober during the Holiday Season

• Make healthy choices about the events you choose to attend. If you know that a particular party or gathering will be centered around drinking or substances, choose not to go. Attend an event instead that’s more centered around sober activities with friends and family.
• When attending a party or event, ask the host if they can provide non-alcoholic beverages. If you feel uncomfortable asking about it, it’s alright to bring your own non-alcoholic beverages like seltzers or sodas. Having a safe beverage to sip on can help you feel less excluded.
• Avoid being the designated driver! While this may seem helpful, it can cause you to feel stuck at a party waiting for a friend when you’re ready to leave. If you do agree to drive, let friends know in advance that you may need to leave. If they’re not ready to go, they will need to find alternate ways to get home such as public transport or car services.
• Bring a sober friend or support to holiday events that may be triggering for you. If you have a sponsor, let them know in advance about the event you’re attending so you can call him or her if you need support.
• Have an escape plan. When you attend a gathering, become aware of where exits are in case you need to step away for a break. You can also go into a bathroom to take space to breathe or splash some water on your face to cool down.
• Commit yourself to abstinence. If you have one celebratory drink, like a glass of champagne, this can lower your inhibitions and your perception. This will make it more difficult to control substance use behaviors afterward.

Take on a New Perspective

Focus on celebrating yourself and your recovery during the holiday season. It’s a special time to take pride in yourself and your accomplishments. Challenge yourself to think more about what you’re gaining when you’re sober rather than what you feel you’re giving up. When you’re not drinking or drugging, you’re more present and engaged in activities with your spouse, your friends, and your family. You will maintain more positive memories during this time when you are sober.

For information on therapy and counseling for substance abuse and recovery, contact Specialized Therapy Associates at (201)-488-6678, or visit us online at Specialized Therapy Associates.

The post Sobriety and the Holidays: Tips for the Season first appeared on Specialized Therapy.

The post Sobriety and the Holidays: Tips for the Season appeared first on Specialized Therapy.

Addiction can result from and bring forth emotions and thoughts that are difficult to deal with. These emotions can drive an addict to behave in ways they later regret. It can be challenging to figure out how to act in opposite ways that have more positive outcomes. A question I often ask my own clients is: “Are your behaviors getting you to where you want to go?” If the answer is ‘no’ and it’s time to work on changing behaviors, then it’s helpful to get an idea of what your values are. Knowing what is most important or worthwhile for you will help keep you on track and guide your decision making in recovery.

You may be asking yourself, ‘How do I uncover my own values?’ The disease of addiction can cause a person to put aside or ignore values such as honesty or loyalty. You may have lied about your substance use many times to your family members or spouse for example. That doesn’t mean you don’t value these things! It means you are reconnecting with yourself and taking steps towards the life you want to live.

Value Categories

Consider value categories to help kickstart uncovering your own values. These categories include family, friendships, romance or intimacy, education, work (work ethic), honesty, respect, loyalty, health, community, faith, and sobriety. For each category, ask yourself what this means for you and come up with specific examples of each value’s meaning. Make a list of each value and each example. Take a moment to come up with examples of times you have acted on these values in the past, before your addiction. Use these examples as proof that you can act on these values again! Explore what kinds of changes you can make in your life now to respect your values. Identify values involved in any kind of choice you want to make and what behaviors could go along with those values.

For More Information

Specialized Therapy Associates provides a wide range of addiction recovery services for adolescents and adults. If you would like to find out more, please call the intake department at 201-488-6678, or specializedtherapy.com

The post Values and Success in Recovery first appeared on Specialized Therapy.

The post Values and Success in Recovery appeared first on Specialized Therapy.

Tips for Sobriety

First, evaluate where you are in your progress in recovery. Ask yourself if you are able to handle being around alcohol or other substances that may be present at summer events. Determine whether or not you have coping skills and strategies for relapse prevention planning to manage potential triggers.

If you feel you are struggling with relapse warning signs, or you do not feel prepared to cope with possible triggers, consider skipping the event or party. Attend a meeting, call sober support or sponsor, or engage in a healthy, enjoyable activity instead.

Second, evaluate the kind of event or party you will attend and who will be attending. If you are aware the party will be focused primarily on drinking alcohol or using drugs, consider skipping it. Otherwise, attend an event you are comfortable attending and consider bringing a sober friend with you to stay on track.

Third, have an escape plan if you want to leave the event early. Avoid being the designated driver for others, because you might then feel pressured to stay until the end of the party for your friends. Have your own plan for transportation or have a friend or family member available to pick you up if needed. Be aware of supports you can contact by phone including positive supports or a sponsor. Step away from the party and make a call when you need to.

Plan for Yourself!

Being in recovery doesn’t mean you cannot have fun! To succeed in your recovery, plan events and activities yourself in the summer that you can enjoy with your positive supports. Make active plans where the focus is on the activity rather than on substance use, such as biking, swimming, or hiking. These activities are enjoyable and rewarding! Over the summer months, make sure to continue to attend your meetings and consider getting support from a therapist.

More Information

If you would like more information on therapy or you want to make an appointment, contact Specialized Therapy Associates at (201)-488-6678.

The post Sobriety and Summer Parties: Tips for Success first appeared on Specialized Therapy.

The post Sobriety and Summer Parties: Tips for Success appeared first on Specialized Therapy.

Is one of your goals to live your best life? Do you wonder how to access your best self mentally, physically and emotionally? With each change of season comes a new opportunity to reset. Identify and incorporate simple lifestyle choices that allow you to tune in to your mind and body for better balance and improved mood.

Manage Stress

Pause to take 3-5 deep breaths when you are feeling tense or overwhelmed. If that feels like too much, just bring awareness to your breath, feeling the sensation of air moving into the body as you breathe in and out of the body as you breathe out. Finally, learn how to meditate by joining a meditation group like this one.

Upgrade your fuel

Are you being fueled (or fooled) by food devoid of nutrients such as vitamins, minerals, and fiber? Up your intake of fresh, local, seasonal produce. Check out your local farmers market. Try something new like microgreens, kohlrabi, spring onions, fennel, snap peas or cherries.

Get your Vitamin D

While we are advised against “tanning” and prolonged exposure, there are safe and simple ways to benefit from the sun. Enjoy your lunch outside. Take a morning walk. Swing by the park on the way home from picking up your kids. Bonus: morning sun helps regulate circadian rhythms which supports your sleep/wake cycle.

Curtail your use

If you consume alcohol, (or other substances) consider taking a break for at least one month to experiment with how you feel.  Even moderate alcohol consumption can adversely impact your health and happiness by affecting neurotransmitter function, inflammation and sleep among other areas.

Connect with others

In real life. Put the phone down. Search for a local Meet Up group or class in your areas such as hiking, biking, gardening, painting, or cooking. Joining a therapy group can be a rewarding and supportive outlet and can help you realize you are not alone – or unique – in the challenges you face.

Lighten up with fresh energy, fresh air, fresh food, and some fresh new friends this summer. Learn more about our Integrative Mind-Body Health Workshop.  Or to register, click here. 

Disclaimer: This post is for informational purposes only. It does not constitute medical advice or replace treatment or intervention by a qualified medical or mental health professional.

By Anna Sandbank, LCSW, Director of Integrative Mind-Body Health, Specialized Therapy Associates, Fx Med Centers, Xceptional You

The post What is Integrative Mind-Body Health? first appeared on Specialized Therapy.

The post What is Integrative Mind-Body Health? appeared first on Specialized Therapy.