Why Is Self-Forgiveness So Important for Your Recovery?

Forgiveness is a powerful act. The act of forgiveness releases feelings of anger or resentment towards someone who has harmed you. Sometimes, the person you need to forgive is yourself. Learning how to forgive yourself for past mistakes is incredibly important for your recovery. You deserve that grace. Here are some ways to know when it’s time to give yourself that grace and how you can do it well. 

Give Yourself Grace and Self-Forgiveness 

If your substance use has driven you to make decisions you regret, you may be ashamed of yourself. You may have stolen from people you love or hurt your spouse. In order to be successful in the treatment process, you need to choose to love and forgive yourself. This means understanding that you're not a bad person, just one who has been struggling with a SUD.

Self-forgiveness allows you to move forward with confidence and self-esteem. When we forgive ourselves, we grow past our shortcomings and can see our strengths and progress. As you forgive yourself, you release old feelings of shame and guilt. It can help you cope with anxiety, depression, and chronic stress. Self-forgiveness can also help you deal with behaviors that you experienced during substance use, such as lying, cheating, and stealing. Through forgiveness of the self, you can find inner peace.

Releasing the Guilt and Shame

Guilt and shame, while unpleasant, are an important part of life. They come from the conscience to help you understand right from wrong. It's important to face these feelings in order to recover fully. Leaving shame and guilt untreated and festering often creates a cycle of self-criticism and self-deprecation. 

This cycle creates negative thoughts like “I'm not good enough,” “I’m bad,” or “no one will ever love me”. An individual with a SUD places their recovery at risk with such thinking. For this reason, many treatment programs advocate for their participants to work through their feelings of guilt and shame. Oftentimes, counselors, treatment centers, and recovery groups like AA make the following suggestions to amend your past mistakes and release guilt:

• Avoid suppressing your past actions. Instead, own up to your mistakes. Admittance can free the person from the negative cycle.

• Though a person cannot undo past mistakes, they can make amends for past wrongs by offering to perform a good-faith gesture for the person they hurt. Also, one can take part in an activity that benefits members of their community.

• Seek forgiveness from those whom you have harmed. Be intentional and considerate of your words when addressing the injured party.

• After completing these suggestions, work on forgiving yourself.

Using Self-Forgiveness to Prevent Relapse

Recovery is an ongoing process that calls us to acknowledge our mistakes in order to move forward. There is evidence that self-forgiveness plays an important role in reducing the likelihood of relapse. This matters because everyone experiences setbacks or challenges throughout their recovery. Self-forgiveness is a demonstration of compassion towards ourselves, giving us the space to learn and regroup from the inevitable challenges and setbacks.

Essentially, by choosing to practice self-forgiveness, you will reap many benefits that strengthen your recovery and avoid relapse. The following benefits stay with you as long as you hold on to the practice of self-forgiveness:

• Shifting the focus away from yourself and moving it to your recovery plan

• Avoiding the self-deprecation that often follows shame

• Feeling more committed to treatment and recovery

• Regaining hope and increased motivation

• Reacting in a more positive manner towards yourself

Tips for Forgiving Yourself

You may need to try a few things before you find what works for you. Talk therapy is an integral part of treatment at inpatient and outpatient facilities, but there are other options, too. You can also seek a therapist on your own or talk to someone close about what happened to you. Writing about your past may also help you process the feelings or thoughts surrounding past wrongdoings.

Here are some tips that you can follow to assist with practicing self-forgiveness. 

• Understand that forgiveness implies freedom from needing approval from others.

• Recognize that forgiveness is more of an internal process.

• As you forgive yourself, work to redirect yourself and set your sights on a positive future.

• Don’t beat yourself up. Instead, choose to exercise self-compassion.

• Recognize that forgiving yourself may come at the cost of temporary discomfort and anxiety.

• Even if the injured party refuses to forgive you, doing the work is still important.

• Accept that guilt, shame, and regret are feelings that can experience healing.

 A noble act of self-forgiveness is seeking out treatment for yourself. At Monte Cristo, we can help you continue your path of recovery. 

When you’re unable to forgive yourself, that’s a signal that you may benefit from professional services. Too many people allow the shame and guilt of past wrongdoings to impede their recovery. The path of self-forgiveness offers you the opportunity to redeem the past and recover. The first step in forgiving yourself is breaking the cycle of self-loathing and guilt. At Monte Cristo Recovery, we understand the benefits of talking to a therapist, going to a treatment center, and attending support groups. These are all healthy ways to build compassion for yourself and your recovery. We want you to be able to forgive yourself for the decisions you've made in the past. You deserve to experience the love, recovery, and self-worth of a successful recovery. When you forgive yourself, you no longer have to endure the silent inner voice that criticizes you. For more information about how we can help, call us at (714) 824-9896.

What Five Questions Should I Ask When Looking for Treatment?

You or a loved one may be struggling with a substance use disorder (SUD). Detoxification and rehabilitation are among the most effective treatments, offering the best path for a person to move on from active substance use toward a healthier life. When looking for the best-fit facility for the treatment of you or a loved one, consider which facility provides what you need to be successful and whether they address relapse by giving aftercare plans.

The Impact of Substance Use Disorders

Substance use disorders are a type of disorder that affects the brain, body, and behavior. Factors like genetic makeup, childhood trauma, mental health disorders, or peer pressure can trigger it. In 2019, the Substance Abuse and Mental Health Services Administration (SAMHSA) estimated that 61.2 million Americans over 18 had a mental health order or a substance use disorder. The continued impact of SUDs on Americans continues to worsen. SAMHSA’s conducted report shared: 

• 38.5% of persons using substances were consuming illegal substances.

• 73.1% of those who suffer from alcoholism felt hopeless because of the disease.

• 11.5% of individuals with SUD use both illegal substances & alcohol.

• 3.8% of these persons with SUD live with co-occurring disorders, such as a SUD and a mental health disorder.

Treatment can help individuals with SUD recover. As you search for the best facility for yourself or a loved one, prepare yourself with the right questions to ask. A trustworthy treatment center will answer your questions honestly. You can use the following list of questions to assist your research and deliberate on which facility is the most suitable for you or your loved one. 

What Kind of Planning Does the Facility Provide?

Recovering from a substance use disorder is a long-term process that has some bumps along the way. To assure that you can overcome those bumps, a good relapse plan can help you. Remember, though, that even the best-laid plan can fall short. If you do relapse, will the facility offer the support that you need to help you bounce back quickly? Essentially, a good treatment facility will assist you in creating a relapse prevention plan. If you relapse in your recovery process, they will provide you with the support to get back on the path. There are two main types of detoxes that are helpful for you to know. 

• Medically Assisted Treatment: With a medically assisted treatment, a team of clinicians monitors the participants' blood pressure and heart rate while they are in withdrawal. With such extensive monitoring, clinicians identify any potential issues, like a seizure, before it happens.

• Medical Detoxes: A medically trained team will assist your detox. They will monitor symptoms 24/7, administering prescribed medications to help to ease withdrawal symptoms.

 At our detox center, Monte Cristo, we create a safe environment for your body to rest, absorb nutrients, and undergo the healing process. We will keep you hydrated and nourished with a healthy diet, and our medical team will determine what exactly you need to detoxify.

What Treatment Model Do They Use?

You can find a variety of treatment models being offered at these facilities. Out of all the methods of treatment, there are several prevalent models offered at these centers. One is a dual diagnosis program, which is beneficial in treating mental health issues alongside SUDs. Dialectical Behavioral Therapy (DBT) is another one that treats addiction with therapeutic techniques. Faith-based models are another prevalent model. Faith-based models are effective because they use faith to help those struggling with a substance use disorder to grow spiritually.

Is the Clinical Team Proficient?  

We recommend asking questions about the facilities' team. This team will be providing care during a transformative moment in your life. Ask about the staff’s level of education and experience. 

Will This Program Meet My Needs?

A personal assessment is the first step of any reputable detox or treatment program. The personal assessment gives the healthcare professionals insight into your information, goals, and circumstances. From there, they can form an effective SUD treatment plan tailored to your individualized needs. Some specialized facilities also offer tailored programs for seniors, teens, people with disabilities, and LGBTQ+ individuals. See if the program offers the services that you are seeking. 

Is There an Aftercare Plan?

Recovering from a substance use disorder is an ongoing process. Luckily, many rehab programs offer aftercare programs to help you stay on the straight and narrow. Programs like intensive outpatient programs, aftercare programs, and sober living programs are as important as detox and residential rehabilitation.

It can be hard to decide what kind of detox or treatment is right for you. We hope that these five questions can help you match to the right place. 

Is your loved one is finally ready to get help for a substance use disorder (SUD)? SUDs are a chronic illness that affects a person's brain, body, and behavior. Factors like genetic makeup, past traumas, mental health disorders, or peer pressure can work to trigger it. While substance use disorders can take control of a person's life, they can still rebuild their lives by seeking treatment. While this path alone is great, choosing the right treatment facility can be a challenge. Proper care treats SUD with evidenced-based treatments. When you are considering a treatment facility or a detox for yourself or your loved one, arm yourself with the right research and knowledge by asking the right questions. Making sure that the facility meets the needs of your loved one is crucial for their recovery journey. At Monte Cristo Recovery, we can help you get started on your recovery path. For more information, call us today at (714) 824-9896. 

How Do I Fill Leisure Time With Sober Activities?

You've made it! You've arrested your addiction and are ready to start building your new, sober life. Your old habits might not fit your new lifestyle. It's never easy to find new ways to spend your time, especially if it doesn't involve alcohol or drugs. Luckily, there are plenty of sober activities out there for you to try!   

How to Find Sober Activities 

Get Creative! Think about how you can be creative and active without drinking. Use the newfound time away from alcohol to explore unknown places and interact with other people, something that alcohol may have previously prevented. To find the healthy activities that will ensure your free time is enjoyable and productive, try some of the following.

• Make a list of ideas. Finding new hobbies is difficult, but it's possible. Think about what you liked to do before you had a problem with substance abuse. It's helpful to write some ideas. And use the list as a launching pad.

• Find new experiences. When creating your list, consider experiences that you never tried because of the time you spent in active addiction. It is never too late to try something new.

• Include several individual activities. Gather a variety of activities on your list that involve just you. This way, if you find yourself restless but on your own, you can go to an activity that satisfies both needs.

• Being flexible. You may find that sober activities you try out don’t exactly fit your personality, lifestyle, and athletic ability. Don’t worry! Learning what you don't enjoy is part of the process, and you won't be an expert at anything overnight. Keep trying new things until something sticks.

You've made it through the hardest part and are ready to start building your new life. Your old hobbies, friends, and habits might not fit your new lifestyle. Find a support network of people and activities that support your sobriety and prevent relapses.

9 Mind-Blowing Ways to Fill Your Leisure Time

There are plenty of sober activities to prevent relapse out there for you to try. Use our list to get started. 

#1. Sign up for a dancing class. There's a dance class out there for everyone! Whether you take hour-long hip-hop or salsa class, or a basic class that allows you to learn the basics of ballroom or musical theatre, it's time to stop making excuses and moving to the music. Dancing's benefits are endless. You can get your groove on, release endorphins in your brain, increase blood flow, and even make new friends!

#2. Join a Meetup group. Meetup.com is a non-profit organization that helps people find and join groups in their area who share their passions. Whether you're into board games, yoga, or meditation, there's a group for you! Find a Meetup group online to see the events they offer near you.

#3. Volunteer Your Time. Volunteering helps reduce depression and helps you reconnect with your community. It also gives you a sense of purpose. There are so many amazing places to volunteer in your own community. You don't have to travel across the world to give back. Contact schools, daycare centers, hospitals, shelters, charities, food banks, animal shelters, soup kitchens, and homeless shelters.

#4. Pamper Yourself. A nice spa day will leave you with a renewed sense of wellness. Whether you enjoy facials, body scrubs, nail art, or massage sessions, you'll leave feeling refreshed and ready to take on the day.

#5. Get your fitness on. We're designed to move our bodies. Besides getting rid of excess stress, it has been proven that physical activity improves our heart health and blood circulation, boosts our mental health, helps us sleep better, improves our immune systems, and increases our metabolism. Physical activity gets your endorphins pumping, clears your mind, boosts your energy levels, and burns calories at the same time.

#6. Take up learning. Learning is a great way to improve yourself. Sign up for a class, or attend a lecture, or join a training program. You can learn a new language, paint,  skill for employment, code, sculpt, etc.  It will amaze you with the new perspectives you will have!

#7. Join a sports team. Whether it's football, soccer, basketball, bowling, or racquetball, find an intramural team sport you can join. Sports provide the "team" element that you may desire while providing stress relief.

#8. Get out and enjoy the outdoors. Sitting and staring at your laptop on a park bench will never be as enjoyable as going for a hike in nature. Camping is a great way to get out of the city and enjoy the tranquility of nature.

Don't wait to experience the sober world — it's the best place to begin your new life. Use your newfound time and energy to find a new passion project. Remember, recovery from alcohol and drug use is a lifelong process. The best activities are ones that provide you with healthy highs, opportunities for making new friends, and ways to express yourself. The possibilities are endless. Go on a road trip and have a fun adventure. Spend the day walking along the beach, visiting an amusement park, and experiencing the great outdoors. Visit a historical museum and take a tour. Go rollerblading or biking around town. Have a barbecue with your friends and family. Go swimming at a local pool. Take a cooking class. Come to Monte Cristo, where you can begin your sober life. At Monte Cristo, our integrated treatment program provides you with medically supervised detox to get your recovery started. Call us at (714) 824-9896 for more information.

How Do I Take the First Step Towards Recovery?

Recovery from addiction is a process. There are many steps involved, and each one is important. However, it’s often said that the first step is the most difficult but also the most important. 

The first step is admitting that you have a problem. It sounds simple, but denial is a major component of a substance use disorder (SUD). Moving past denial can be difficult, but it is necessary to move forward on the path to recovery.

Recognizing Your Denial

Most do not develop a SUD overnight, although it sometimes seems that way. Addiction is a progressive illness that gets worse over time. What started out as occasional use can become daily use, and the consequences of use start to become more serious. Before receiving help, you must get past denial that a problem exists in the first place.

People still struggling with denial often experience the following:

• Lying about using drugs or alcohol.

• Denying how much or how many times they use or drink.

• Believing that they can easily stop whenever they want.

• Thinking that they still have control over their use.

• Overlooking the negative consequences of drinking or using in their lives.

To help you reflect on your current circumstances, use the following questions below:

• Is drug use preventing me from eating or exercising?

• Am I drinking or using considerably more than my peers?

• Is my drug use the reason for me missing school, work, or other obligations?

• Is it difficult or uncomfortable for me to imagine my life without using or drinking?

• Do I sometimes drink significantly more than I intended?

• Have I consumed large quantities of drugs or alcohol despite legal trouble?

• Am I using alcohol and drugs as my principal forms of relief?

• Has my drug use increased significantly since I started using?

• Am I experiencing blackouts after excessive drug or alcohol use?

• Am I consuming alcohol or drugs to have fun?

You can come to a simple conclusion that you have a problem with your addiction, or you can pretend that you don’t. This is where the denial can stop or continue. To manage any substance use disorder, you must admit that the problem exists. 

Accepting Your Addiction

When substance use affects your life significantly, denial breaks down. This sometimes happens when a traumatic event transpires, like being arrested or losing a loved one. Some people who suffer from addiction experience a “rock bottom,” where they feel they have lost everything to their disease. For many people, though, denial gradually breaks down over time because the effects of addiction become more and more noticeable. As you gradually leave denial, you will soon move into acceptance. Accepting that you have a problem is the next step to recovery.

Asking for Help

The next step towards recovery is realizing that you can't solve your problem alone. Many people who suffer from addiction refrain from asking for help out of fear of burdening others with their problems or the possibility of rejection from those they love and trust. It's important to remember that life's struggles are part of being human and that if you ask for help, others are often willing to support you in some way. Friends and family may have already recognized the signs of addiction and are waiting for you to take the next step and ask for help.

Getting professional help is also a good next step once you have determined you have a problem. Reaching out to your primary care physician or a trusted mental health professional can get you going in the right direction. Health care professionals are trained to know what to do when a patient presents with a substance use disorder and can give you the support and resources you need to start your recovery journey. With their help, you can identify the level of care that you need, be it a full inpatient treatment program or an intensive outpatient option.

Detox and Support

Medical detox in a supervised setting can help you stabilize your health in a safe and controlled environment free from substances. Withdrawal symptoms can sometimes be severe, so it's important to involve a medical professional in your decision to get sober. At a detox center, you can expect 24-hour supervision, monitoring, and medical intervention when needed. 

In addition to detoxing, finding support is vital in the recovery process. Having a support network is extremely important, as it helps you know you are not alone. Twelve-step groups like Alcoholics Anonymous or Narcotics Anonymous can provide the support you need amongst peers who have faced similar challenges. Individualized or group therapy is also a good option for learning how to change your behavior and move forward with your life in a positive way.

The first step towards recovery means admitting that you have a problem. By admitting that a problem exists, you can begin seeking the solution. This often means asking for help from a trusted friend or family member and getting the assistance of a mental health professional. With their help, you can determine an appropriate level of care and learn about the resources you need to get going on the path to sobriety. With the right medical and emotional support, recovery is possible. Monte Cristo Recovery is a treatment center that provides a safe environment for your body to rest and heal itself. You'll receive the support you need from trained professionals while undergoing structured clinical assessments and therapy. Monte Cristo assists you with your recovery via medical detox, nutritious meals, and emotional support. Take our hands so we can help. Give us a call today at (714) 824-9896 for more information.

The Correlation Between Mental Health Issues and Substance Use Disorders

Substance use disorders (SUD) and mental health conditions like depression and anxiety are closely linked, but one doesn't necessarily cause the other. People often abuse alcohol or drugs to ease the symptoms of an undiagnosed mental disorder, or to cope with difficult emotions. When someone suffers from both addiction and a mental health issue, doctors call the disorders “co-occurring.”

The Connection Between Mental Illness and Addiction

The link between substance use disorders and mental health conditions has been studied extensively and the two co-occur with surprising frequency. Individuals who have both diagnoses are commonly referred to as being “dual diagnosis” patients.

Research from a U.S. Department of Health and Human Services report showed that individuals with co-occurring substance use issues and mental health problems far exceed common expectations. The report uncovered the following data:

• Approximately 50% of persons with severe mental disorders struggle with a substance use disorder

• 37% of alcohol abusers and 53% of drug abusers also live with at least one serious mental illness

• 29% of all people diagnosed with a mental disorder use alcohol or drugs inappropriately

Having a co-occurring disorder produces certain symptoms that affect a person’s ability to fulfill their responsibilities. It can affect their studies, job, or personal relationships.  When a mental health disorder goes untreated, a co-occurring substance abuse problem usually gets worse. The reverse is also true. When alcohol or drug abuse increases, mental health problems increase too. For instance, a person with an untreated mental health disorder may abuse alcohol and drugs to deal with stress, anxiety, and a lack of self-worth.

According to the National Institute on Drug Abuse, other co-occurring mental health issues that are associated with substance abuse include ADHD, major depressive disorder, and schizophrenia. The most severe kinds of mental illness, including schizophrenia, post-traumatic stress disorder (PTSD), and obsessive-compulsive disorder (OCD), can cause a person to become addicted to drugs or alcohol because those diagnosed with these conditions seek an escape from the symptoms that substances can provide. It is not uncommon for people with depression or anxiety to experience overwhelming emotions, so they turn to drugs or alcohol to ease their symptoms.

Diagnosing a Co-occurring Disorder

Some types of mental health conditions can increase the likelihood of developing an addiction. Some SUD can contribute to the symptoms of mental health disorders. For example, if someone is under severe stress, or lives with severe emotional distress or fear, he or she may turn to alcohol to relieve their symptoms. Similarly, someone with a major depressive disorder may turn to alcohol to manage stress or cope with the disorder.

Despite the high number of comorbidity between substance use disorders and mental illness, the correlation doesn't necessarily imply a mechanism of causality. Psychologists agree these three elements contribute to the fact that these disorders often occur together. 

#1. Common risk factors often contribute to both mental illness and substance use and mental illness.

#2. Mental illness may contribute to substance abuse addiction. 

#3. Substance abuse can contribute to the existence of mental illness.

Finally, substance use disorders and mental illnesses are both caused by overlapping factors. These factors include genetic predispositions and environmental influences like stress or trauma.

Signs of Common Co-occurring Disorders

The specific symptoms of a co-occurring disorder can vary widely, even within a single disorder. That is why it's difficult to describe a standard list of symptoms. The following list might reflect the symptoms of co-occurring disorders:

• Heightened irritability or anger

• Violent or aggressive behavior

• Disorganized thinking or inability to focus

• Insomnia or excessive sleep

• A lack of interest in previously enjoyed activities

• Decreased energy

• Resistance to work or attend school

• Withdrawal from family and friends

• Conduct disturbances such as an argument or fighting

The Importance of Treatment

Both addiction and mental illness have serious consequences, so it's important to seek help from a professional as soon as possible. Mental health treatment options can include regular outpatient therapy sessions, inpatient treatment, self-help groups, or medication. Find a treatment center that offers a therapeutic experience that addresses both conditions at the same time. Some facilities can work with a primary care physician to help people manage their co-occurring disorder for their aftercare. If the treatment isn't tailored to address both conditions, it leaves the patient at a greater risk of developing issues in the future. They may not get the relief they need from either.

Mental illness and substance use disorders often develop during adolescence, and people who develop problems earlier typically have a greater risk for severe problems as adults. Evidence-based prevention interventions can help reduce the impact of risk factors, preventing these mental, emotional, and behavioral problems among youth.

Mental health disorders such as depression, anxiety, or obsessive-compulsive disorder (OCD) have similar underlying, brain-based pathologies. Sometimes, people with mental illness are more likely to develop a dependence on drugs or alcohol. However, the connection between mental illness and substance abuse is more complex than simple causality. Strong genetic links, environmental factors, stress, physical trauma, and poor coping skills play a role in both disorders. The specific symptoms of a co-occurring disorder can vary widely, even within a single disorder, which is why it's difficult to describe a standard list of symptoms. If you are concerned that your loved one or you might struggle with both a SUD and a mental health disorder, Monte Cristo Recovery can help. Call us at (714) 824-9896. We can help you assess the severity of your or your loved one's problems and develop a plan to address both conditions. Let us help you live a thriving life.

What Is Self Care?

Fear and anxiety produce stress in our bodies. Too much stress doesn't bode well for recovery. It is important that your recovery takes priority in your life, and self-care helps that happen. Learning to cope with stress in a healthy way will make you more resilient. Research has shown that one of the most crucial parts of wellness, especially in terms of stress reduction, is self-care. Self-care includes things like getting enough sleep, exercising regularly, and spending time with friends and family. Here are some tips to take care of yourself better.

Understand the Importance of Self-Care

The way you practice self-care will impact your recovery significantly. Practicing self-care produces balance and reduces stress in your life. You are much more likely to face setbacks in your recovery when you are stressed. 

An overabundance of stress often triggers the following:

• An increase of fear, anger, sadness, worry, numbness, or frustration

• Fluctuations in appetite, energy, desires, and interests

• Problems with concentration and decision making

• Difficulty sleeping or nightmares

• Physical ailments like headaches, body pains, stomach problems, and skin rashes

• Chronic mental conditions and ailments worsen

• Increased use of tobacco, alcohol, and other substances

If you take steps to improve your stress management, it will ensure a healthy recovery. A healthy recovery can be sustainable long term. A healthy self-care plan should include the right amount of work, rest, and activity to help you stay balanced.

Practice Mindfulness

Practicing mindfulness meditation is a helpful tool in helping manage and eliminate anxiety. Mindfulness involves paying attention to the present moment and adopting an awareness of the self without judgment. The purpose is to gain insight into yourself and the world around you. Getting out of your own head is a very effective way to decrease anxiety and improve recovery. 

One method of mindfulness includes "mindful breathing." To practice mindful breathing, breathe in and out through your nose or mouth for several minutes, paying attention to each breath. Take a few minutes each day to practice mindfulness, whether through meditation or deep breathing methods. It will help you learn to listen to your body and release your worries.

Follow a Healthy Eating Plan

What you put in your body matters. Eating healthy foods plays an important role in self-care. It helps you to learn to eat healthy by scheduling meals throughout the day. You can make your own food instead of buying unhealthy foods. This helps with stress management, regulating blood sugar levels, and maintaining energy to deal with stress. Eat foods that are rich in vitamins and minerals. Eating enough fruits and vegetables provides your body with lots of vitamins. It also provides you with fiber and several other nutrients. Many of these nutrients are also key to stress and anxiety relief. 

Exercise Regularly

The human body thrives on physical activity. Exercise is not only good for the body but also for your mind and soul. For the body, it improves circulation, and it can also help you sleep better. Regular movement lowers your risk of hypertension. Exercise reduces the risk of several types of cancers, cardiovascular diseases, and they have found it to have a positive impact on mental health. Studies reveal that regular exercise can reduce the symptoms of chronic pain. There are many benefits to exercising in a group or with a friend. You will feel more motivated to keep doing it when you find you are not the only one at the gym.

Walking, running, biking, swimming, yoga, and going to the gym are all ways of exercising. According to the American College of Sports Medicine, a minimum of 30 minutes of moderate exercise per day helps lower the risk of heart disease. If you don't have the time to go to the gym, you can practice light cardio at home or go for walks. Try to go for a brisk walk every morning, especially right after you wake up.

Spend Time with Friends and Family

A great way to practice self-care is to develop supportive relationships with your friends and family. Developing meaningful and satisfying relationships with friends and family can help you live your life without fear. This will help keep you centered on recovery. Research has shown that making time to connect with family and friends is essential to mental health. It can also provide you with an important network of support as you recover.

Sleep Well

Getting enough sleep is also crucial for well-being. This is because your quality of sleep directly relates to your ability to stay healthy, which means more focus and time for the recovery process. Being tired may mean you need to scale back certain activities or responsibilities. If you know that you have a lot of trouble sleeping, find out what is causing your problem. 

Self-care is not just about going to the spa for a day. It is about taking care of yourself sustainably. You need to think about what kind of stress you need to handle and your recovery process. If you are struggling with addiction, self-care can mean learning how to manage your emotions. That includes learning how to balance your life, one day at a time. Since you cannot do it all, make sure that you set realistic goals for yourself. At Monte Cristo Recovery, we know how important it is that you tell yourself you are worth the effort you put into your recovery. Self-care is a major component of the recovery process. To practice self-care, connect with nature, eat well, take a relaxing walk, grab a cup of coffee with a friend, or have a picnic with family in the park. For more information, call us at (714) 824-9896.

How Do I Help a Loved One Who Has Relapsed?

When a patient relapses during treatment for a substance use disorder, it can be difficult for the individual and those in their support circle. In fact, between 40 and 60 percent of people suffering from addiction relapse in recovery. Family members, friends, and therapists all know relapse is possible, but what can they do to help once it has occurred? Ultimately, the individual who relapses will need to continue to maximize treatment resources and tools on their own, but here are some recommendations for how you can help. If you’re wondering what to say to someone who relapsed or what to do when someone relapses, read these important tips. 

What to Say After a Relapse

It's time to get your loved one back on track. You can't help them if you don't understand the emotions that are flooding you right now. All of your feelings are valid — let them out in healthy ways without taking them out on yourself or others. Once the emotions around your loved one's alcohol or drug relapse feel less raw and intense, try speaking with them. Use “I” statements to convey your concerns in a non-judgmental tone.  

For example, refrain from saying accusatory statements:

• Do you even care about me? You’re hurting yourself and our family.

• What is wrong with you? Why can’t you just stop for us?

• You were doing so well in recovery. You ruined everything now.

Instead, use "I" statements:

• I'm sad and frustrated to hear that you relapsed. I worry about what this means to you and our family. I also struggle with not knowing how to help you best.

• I understand that relapse sometimes occurs as part of recovery because it’s a chronic disease. How can I help you?

• I want to support you and help you find the best way forward together. Let's work on relapse prevention skills so that you're better prepared with healthy coping skills next time.

What to Do When a Loved One Relapses

Everyone’s experience with relapse is different. People relapse for a variety of reasons that include emotional disturbances, relationship issues, or circumstances at work. If you feel the urge to help your loved one, try a few of these ideas. 

• Be proactive. If they are about to use, connect them to services that help them stay sober and get treatment.

• Be patient. Practice patience instead of enforcing your will on their process.

• Stay in the moment. The person needs the support, not admonishments for past occurrences. Focus on the situation at hand.

• Be willing to reevaluate. Your loved one may have to reevaluate their treatment plan. She or he may need additional professional help to maintain their sobriety. Relapses often signal a call for further help.

• Plan to listen. Set a time that’s comfortable for both of you to chat. Ask how they feel and listen. Listening can help them process what’s happened and process how to deal with it.

• Get support from friends and family. Reach out to other family members and friends for more support.

• Take care of yourself. Practice self-care and set boundaries. If you are not well, then you cannot support your loved one effectively.

• Learn more about their treatment plan. It may be beneficial to have a meeting with their treatment team. Ask questions. To understand the details of the relapse and what led to it, ask as many questions as you can. Learn as much as you can about their treatment plan.

Encourage Them to Get Help

Asking for help can be one of the biggest challenges a person suffering from addiction faces when it comes to getting back on the path to recovery. Often they are facing feelings of shame and regret for what they did, which can fuel the desire to use even more. Giving them permission to ask for help can open the door to more support.

If a family member or loved one wants to recover, they have to continue to find resources that will support their efforts. Fortunately, there are many resources available for people who want to recover from a relapse. They include individual counseling, peer support groups, treatment centers, and self-help plans. 

If you know someone who is struggling with addiction recovery, encourage them to talk to their doctor about the available treatment programs. Addiction recovery is a complicated process that is affected by many factors, including family involvement and social supports. Family therapy is an important part of an effective recovery plan, according to the Substance Abuse and Mental Health Services Administration (SAMHSA).

Helping an individual who has relapsed is not a matter of keeping score; instead, it’s a matter of supporting them with compassion and a sense of safety in their recovery. The person who has relapsed needs to feel comfortable telling you what they need. Listen and try to offer words of encouragement and take the emotion out of it. The best treatment option for you and your loved one will depend on the nature of their addiction. Residential treatment, support groups, psychotherapy, and medication all offer a range of options for you to consider. We, at Monte Cristo, understand what you're going through. We can help them bounce back from this relapse. Call us today at (714) 824-9896. Our 24/7 on-call doctors specialize in addiction medicine to meet your loved one’s detox needs. We specialize in detoxification from opiates, benzodiazepines, alcohol, polysubstance abuse, and other substances. Let us help you along the journey of recovery. 
 

Setting Boundaries With Family Members or Friends Suffering From Addiction

Boundaries are a cornerstone of healthy relationships. Boundaries are limits that we set to delineate what behaviors are and aren't acceptable around us. They let others know how to engage with us in ways we find permissible. When interacting with or supporting someone suffering from addiction, boundaries become even more important.

Who Needs to Set Boundaries?

Everyone should have an idea of how they want to be treated and corresponding boundaries tied to those expectations. Setting boundaries can be tricky when it involves persons with a substance use disorder (SUD). Even though you may want to do everything in your power to help your loved one, you deserve to set boundaries for your own well-being. Communicate openly and respectfully with the person to help set expectations clearly. 

For a person supporting someone suffering from addiction, they can become easily drained. Setting boundaries gives space for both SUD recovery and your overall self-care.  Professional counseling or support from your doctor or other family members can help provide additional support if needed when setting your boundaries. Don’t allow guilt or codependence to prevent you from prioritizing yourself in your life. 

Why Boundaries Are Important

According to SMART Recovery, repeatedly breached boundaries in a healthy family unit or relationship eventually begins a process of deterioration in the family. Feelings of fear, distrust, or resentments begin to grow. Then, the level of dysfunctional behavior increases. Unhealthy boundaries or lack of boundaries altogether takes a toll on the rest of the family. 

When a person has weak boundaries, they compromise their character or identity. Weak boundaries lead to the person or family unit losing themselves and their identity. When a loved one is addicted, those with weak boundaries usually live in constant fear of being lied to and taken advantage of. However, when you set boundaries with a loved one suffering from addiction, you increase the chances that he or she will seek help.

How to Set Boundaries

Recognize boundaries as sacred for building healthy relationships. Identify your limits and be willing to stand up for what you believe to be right. Use the following suggestions to help you set your boundaries:

• Express that you care for them when discussing your boundaries.

• Emphasize that your love for them doesn’t mean that they are your only concern.

• Prioritize yourself even when you find your loved one in the throes of their SUD. If your health suffers, you will lack the capacity to show up for yourself or them in the long run.

• If you have a boundary with a family member or friend, use it and respect it. Do not be afraid to say no.

• Avoid becoming passive whenever a person with SUD communicates their demands or requests. Consider how it will affect your personhood, time, or energy.

• Prior to the start of the conversation, create a clear list of what is acceptable and what is not in your relationship.

• Choose a time suitable for both of you to discuss these concerns.

• Continue to learn more about how to set and communicate boundaries.

Examples of Healthy Boundaries

If boundary infringement continues, that's a red flag. If the family is ignoring the problems at hand, and your quality of life is worsening because of your family members' behavior, it's time to take action. Consider these examples to help you and your loved ones:

#1  “No drugs or alcohol in the house or around me.” Your home is a safe space, and you should be able to live without the fear of drugs showing up there. Inform your loved one of the consequences if they violate the rules, so they can make their choice to stay or leave.

#2  “If you get arrested, I will not bail you out.” Setting a limit with your loved one can be difficult, but it's necessary in order to help them confront their addiction. Clarify that they are an adult and can do whatever they want to do, but that there will be consequences when the time comes. They should conform to the behavioral boundaries that you expect and what the law requires.

#3  "Friends who use drugs are not allowed in the home." You might not control your loved one if he or she is still using, but you can control who is in your home. If you don't want any people under the influence of drugs in your home, then set that boundary. It will decrease the likelihood of SUD adversely affecting you and your family.

#4  "No more ridiculing or insulting language." Protect your family and home by establishing what kind of language and actions are acceptable. Remember that it is your right to engage in polite discourse only while in your home.

#5  "No more monetary help." You are not responsible for the other person's substance use disorder. You can take care of yourself by not subsidizing them. If you want to provide assistance, paying for things like gas or food directly can give you a way of helping without the chance of enabling their drug use.
 

Boundaries provide the structure necessary for secure, healthy relationships and open-hearted communication. Without setting boundaries, even the most rational, kind, and caring people are vulnerable to manipulation from others. When boundaries are violated, healthy relationships can become toxic, and relationships can be unnecessarily tenuous and strained. Boundaries permit people to have healthy conversations about sensitive topics such as addiction, illness, and violence. At Monte Cristo, we understand how important it is to set boundaries with a loved one suffering from addiction. Boundaries exist to protect our self-esteem and to protect our self-care. With strong boundaries in place, you can help your loved one begin their journey to sobriety. Our team of professionals is here to help you begin that journey today. We support all recovery and therapy modalities, and our individualized treatment plans give our clients the tools they need to succeed. For more information on our substance use treatment programs, call us at (714) 824-9896. 

5 Things That May Psychologically Harm Someone in Recovery

A substance use disorder (SUD) is a recognized illness caused by both genetic and environmental factors. Addiction is a medical issue that can't be cured, only treated. Here are five ways to avoid causing psychological harm to a person in recovery.

#1. Avoid Stigmatizing Language

The stigma around SUDs continues to persist because of the presence of antiquated language and ideas regarding SUDs. Today, the medical field recognizes SUDs as a chronic, treatable medical condition. We know people can recover and continue to lead healthy lives. Feeling stigmatized can make people with SUD less willing to seek treatment. It fosters sentiments like fear, pity, and anger among the public towards persons with SUDs. 

To help, refrain from using terms like addicted, alcoholic, or addicted to drugs. Such labels limit their personhood to their illness. Instead, “use person-first language, which focuses on the person—not their illness.” You can use the following terms:

• Person with a substance use disorder (instead of “addict,” “user,” or “junkie”)

• Person with an opioid use disorder (OUD)

• Person with alcohol use disorder (instead of using “alcoholic” or “drunk”)

Overall, listen instead of being condescending to people and encouraging them, and giving them support in the right ways. They can provide you with the words that they prefer to use to describe their illness.

#2. Avoid Minimizing Their Situation

People struggling with SUDs need the support of their families and peers. Providing support means recognizing the severity of this illness. This means refraining from encouraging all substance use, regardless of which drug of choice they had during active addiction. People suffering from addiction are vulnerable to replacing one substance with another one. Hence, it is vital to avoid all other intoxicants, including alcohol. Refraining from doing so could lead to relapse. To show your support, avoid downplaying their suffering with such sayings:  

• “You can stop when you want to.”

• “You deserve to have a drink now and again.”

• “It's all about balance.”

• “One drink isn't going to hurt."

Instead of minimizing the journey of recovery, find sober ways to engage with them. Avoid using or drinking around them, especially during early recovery.

#3. Avoiding Their Presence or Concerns

People in recovery want someone to listen without judgment. It’s difficult for someone who has been through something as serious as addiction to talk about how they feel. Never dismiss their feelings of pain and suffering. A good approach is to ask a few questions, especially open-ended ones, to get a better sense of their story.

There are many ways you can help a friend with a substance abuse disorder. You can take the following steps:

• Find an activity that gets them exercising or out in nature.

• Let your friend talk about their SUD without them feeling like they are burdening you.

• Listen to your friend carefully and without judgment.

• Continue to treat them with love and compassion, especially if they experience a relapse or a serious setback.

#4. Not Supporting Their Treatment Plan

In order to recover, an individual needs to know that their support system will back their treatment plan. If you are a part of someone's support system, it is helpful to provide unconditional love and acceptance. They will find it invaluable to their recovery. There may be times that the recovery process may tax their support system’s time, finances, or emotional tolerance. For instance, they may need your help to:

• Opt for inpatient rehabilitation treatment as a medical necessity

• Attend daily 12-Step meetings

• Attend a family therapy session

• Take time off from work or family responsibilities for medical detox

There are no shortcuts to maintaining sobriety; recovery from a SUD can be a lifelong journey. The path to recovery is often complex and non-linear. Show up, be patient, and listen compassionately. The reward of recovery is worth it for both you and them. 

#5. Avoid Using Ultimatums

It's common for people in recovery to have a troublesome time with members of their support system demanding them to get sober. Ultimatums rarely work. They just create more stress, resentments, and fear of the individual with a SUD. If you notice a loved one struggling, don’t give them an ultimatum. Simply let them know that you love them and are there to support them. Encourage, but don’t pressure them. To take care of your own mental health, set boundaries for how you can support, but not enable, their behavior. This is a far better way to practice compassion regarding your loved one’s SUD. 

Addiction is a disease that affects the mind, body, and soul, so it's crucial that those suffering from it can reach out for help without fear of judgment. Remember, people who are in recovery have often endured many years of illness in active addiction. They have to work hard every day to stay on track and stay healthy. Avoid shaming language or pointing fingers. It is really important to be supportive and empathetic towards someone in recovery. For example, try highlighting their positive attributes, their hopes, or their progress. Letting someone know that you know that they are taking steps in their recovery will encourage them to stay on the right path. At Monte Cristo, we can help you. Give us a call at (714) 824-9896. Our board-certified physicians and qualified RNs will go the extra mile in terms of service. Let us help you restore your life, relationships, and passions. SUD doesn't have to control you anymore.