What Is the Alcohol Use Spectrum?

The heightened awareness of alcohol or drug addiction decreases the stigmatization of a substance use disorder (SUD). Celebrities and other high-profile people are speaking out and telling their stories, encouraging others to seek help for their substance addiction, too. However, with increased awareness also comes increased scrutiny.

Before concluding a loved one's drinking habit is harmful, remember that not everyone has an addiction. At any stage in life, one can increase, decrease, or stop alcohol consumption. When increasing alcohol use, an individual may be reacting to specific events in their life. If they can recognize their drinking patterns and reduce or stop their alcohol intake altogether, they may not have an alcohol use disorder (AUD). Many people who drink fall into various points on the alcohol use spectrum.

Do I Have a Drinking Problem?

Whether an individual thinks they have a drinking problem or seeks guidance from a substance addiction treatment center, they are actively taking the first steps to learn about the alcohol use spectrum. 

Alcohol Use Spectrum

Everyone has a different reaction to alcohol. Some people can drink without experiencing significant side effects, while others experience personality changes and emotional outbursts when drinking. However, an AUD looks different for everyone. 

When envisioning a person struggling with alcoholism as someone in dirty clothes with poor hygiene living on the street, an individual may believe that they are not at risk of alcohol addiction. This could not be further from the truth. Anyone—no matter their age, economic status, or gender—can have an AUD. The alcohol use spectrum helps people identify their level of alcohol use.

As with most levels on a spectrum, each point represents a different type. For ease in understanding and gauging one's classification, it is important to break down the five types from lowest risk to the highest risk.

• First Level: Experimental use of alcohol is the first level in the alcohol use spectrum. Many people who try alcohol for the first time are in their teens and are curious to find out what it tastes like. Some may decide they do not care for more, while others may overindulge. The result of consuming too much, vomiting, or having a hangover is enough to prevent further use for some. Then, others may try alcohol and feel like they discovered a new friend. Unfortunately, this group of people is at risk of developing an addiction. The National Institute of Drug Abuse (NIDA) describes that the potential for addiction occurs when chemicals flood the brain and a light turns on. Sadly, once the light is on, turning it off becomes challenging.

• Second Level: Occasional alcohol users may only drink in social situations, such as parties, dinner events, or with friends. This category can control their alcohol consumption to social outings.

• Third Level: Situational alcohol use means a person's drinking habits begin to change based on their surroundings and emotional state. For example, if they normally drink on special occasions but make exceptions to include other events that may be uncomfortable, it is important to take note of these patterns.

• Fourth Level: Situational drinking can shift to binge drinking. For example, This can include attending a party with the intention of taking the edge off by getting buzzed. However, individuals may binge drink, feel sick, and decide never to drink that heavily again. If so, they probably do not have an AUD. On the other hand, those who binge drink, get sick, and habitually choose to do it again may have one. Binge drinking is not limited to those who overconsume alcohol at certain events. For example, an individual may have a time of stress or emotional upheaval throughout their life and turn to alcohol to help them balance their feelings. However, those who recognize an unhealthy drinking pattern and take the necessary steps to decrease or stop their drinking are at low risk for AUD.

• Fifth Level: Those who reach the fifth level of the spectrum are either abusing or dependent on alcohol. At this stage, alcohol becomes the forefront of a person's life, damaging personal and work relationships. Chronic alcohol use is also a cause of risky behavior that worsens AUD.

The Next Steps

Identifying whether or not one connects with any of these levels is important. If any connections were made, the next step is making the conscious effort and decision to quit drinking. If choosing to seek help at a medically supervised detoxification center, it is possible to uncover the root of one's drinking and learn new coping skills to tackle negative feelings in the future. 

The alcohol use spectrum describes the differences between levels of drinking. You can gauge your drinking habits and assess if you're at risk of becoming alcohol dependent using the alcohol use spectrum. Not everyone who drinks has an alcohol use disorder, but there may be times in your life when you will move from one level to another based on circumstances. People who can regulate their drinking or don't care to drink at all are at low risk of developing an AUD. However, if you increase your alcohol intake and no longer feel you have control over your actions, your odds of an AUD increase. Monte Cristo Recovery is a medically supervised detoxification treatment center. When you're ready to face your AUD head-on, we are here to guide you through the detox process. Once you complete detox, we will help you continue your substance addiction recovery journey. Call us today for information at (714) 824-9896.

Why Family Therapy Is Important In Substance Abuse Treatment

Family beliefs, relationships, and expectations influence you throughout your life. Even when you leave home to begin your adult life, you carry the lessons you learned in childhood with you. 

Your primary source of connection with others stems from the attachment, nurturing, and socialization you witnessed and experienced as a child. When you are actively drinking or using drugs, your substance use disorder (SUD) creates strains on the fabric of the family. The brunt of your substance-induced behaviors changes how your family members react to each other and you. When you start substance addiction treatment, it is vital to include your family in the healing process.

Family Systems

How you interact with others outside of your family is different than the interactions in your family. While your family is the foundation for your beliefs, morals, and core values, they're also an independent unit. Families have their systems and expectations separate from society. As a result, your family can either be a source of comfort, protection, or happiness.

Your family sets boundaries within particular relationships. For example, parents set boundaries of what is acceptable and unacceptable in their relationships with their children. Some parents want to be friends or authority figures. Parents and children try to maintain that equilibrium. A SUD smashes both boundaries and the sense of safety, too.

Family Relationships

Any relationship you have is developed around communication and attachment to others. Your ability to maintain healthy relationships within your family is aided by your capacity to understand and develop healthy relationships with friends and loved ones. A SUD impairs connections and our attachments to others. Mood changes, constantly seeking a high, or nursing the aftereffects of alcohol or substance use distances you from your loved ones. As a result, you miss opportunities to connect and build healthy relationships.

The consequences of these missed opportunities to bond with another also hurt you physically. Positive relationships can increase your psychological well-being. Without a healthy support system, you cannot turn to a parent or sibling for help. It would help if you had your family because they can alleviate isolation, depression, or anxiety.

The Effects of a SUD on the Family

Siblings and parents are affected in different ways by your substance addiction. Family members may have some of these reactions to your SUD.

• A parent or a sibling can feel their needs aren't met because the focus is on your SUD.

• Sometimes the connection between a family member and you is severed because they want to distance themselves from your use.

• A parent or sibling may lend you money despite the financial strain they incur. People who give you money think they're helping you, but they're not. Instead, they're enabling your use.

• Legal problems you have can spill over to a loved one's life. Sometimes a loved one will act out their frustration or anger in a harmful manner, causing legal problems.

• Loved ones can also express feelings of depression or anxiety.

Substance addiction treatment without family therapy can decrease the effectiveness of treatment. The article The Impact of Substance Use Disorders on Families and Children From Theory to Practice explains the two main reasons why alcohol or drug treatment without family involvement has a limited effect on the individual. 

The first reason is that, by omitting the family from your addiction treatment, you ignore the emotional impact your addiction has on the family. If your family doesn't have a way to comprehend your addiction or reduce the roles that enabled your addiction, they can't change. The second reason is, when your family doesn't know about the effects of addiction on your brain, body, and behavior, they don't know how to support your effort to become and remain sober. Instead of becoming a healthy support system, they may treat you with distrust.

Lessons Learned in Family Therapy

As you participate in family therapy, your family learns about addiction and the effects alcohol or substances have. Substance use education is vital to help your loved ones incorporate long-term and short-term coping skills into your relationship with them. In addition, parents and siblings can identify their roles and how their harmful coping skills damaged their well-being. Without an understanding of how they feel and react towards you, healing cannot begin. 

To help them start the healing process, they need the chance to discuss their feelings, even if they hurt your feelings. Substance addiction can make you selfish, and that behavior has consequences. Be prepared not to like everything you hear, but also keep an open mind. Therapy is a healthy way to listen to your family and work with them to regain their trust. As a result of building trust, your parents or siblings can find healthy alternatives to harmful feelings.

Parents and siblings can also reach out to support groups like Al-Anon. Al-Anon was created as a safe place to meet, listen, and discuss thoughts and concerns loved ones have about a parent, sibling, or child's substance addiction.

Substance addiction treatment that includes family therapy benefits both the family and the person with a substance use disorder. Addiction affects everyone around the person struggling with addiction and can create fractures in relationships. In family therapy, parents or siblings learn about addiction, family roles, and processing their feelings towards their loved ones. A person with a substance addiction may not want to hear how they hurt their loved ones or how their loved ones feel about them. However, family therapy provides a safe space for family members to set boundaries and stability. Monte Cristo Recovery helps the family in their loved one's detoxification. We provide the care and support needed our clients require to start healing physically and mentally. Our comfortable treatment facility is staffed by those who know how addiction impacts lives. Monte Cristo Recovery's belief is each person has their unique journey to recovery. To learn more about our detox services, call us at (714) 824-9896.

Substance Addiction: Men and Loneliness

Social isolation during the pandemic pushed the issue of loneliness into the social conscience. Loneliness is not a new or uncommon concept, but researchers recently discovered how many people experienced loneliness from self-isolation following Coronavirus (COVID-19). One of the most surprising findings was that men can struggle with loneliness more than women. 

Many men have limited social circles and lack essential support systems as a result. Without a solid foundation, some may find comfort or strength in alcohol or drugs without a solid foundation.

Why Am I Lonely?

Whether an individual is an introvert or an extrovert, they thrive when they have purposeful relationships with individuals and the community. The self-isolation regulations during COVID-19 highlighted what happens when a person does not have interactions with people. A lack of connection with others leads to feelings of isolation and depression. 

Social isolation from pandemic regulations is not the only cause of loneliness. One can self-isolate due to life-altering events. A few examples of such events include the following:

• Death of a friend, partner, or family member: If an individual has lost a loved one, the urge to isolate themselves from others is a normal reaction. This does not necessarily have to be a recent death either. The loss of a loved one can be felt through emotional highs and lows at any point in a person's life.

• Mental health: Intense emotions like depression, low self-esteem, and anxiety are either the cause or the result of loneliness.

• Living Environment: One's demographics, like where one lives, matters. If a person lives in a remote area, they are at risk of loneliness because their interactions with others are limited.

Social media is another source of loneliness. A person may look at their friend lists or followers and think they have a lot of friends, but how many of those people do they interact with in person regularly?  

Loneliness and Society

Loneliness is systemic of how modern society emphasizes being an individual. Men are especially vulnerable to society's expectation of strength, individualism, independence, or suppression of feelings. When people do not have a healthy outlet for their emotions, they refrain from sharing their feelings and bottle them inside. The inability to communicate and interact with others who can provide emotional support puts women and men in difficult situations.

When an individual feels lonely, they may tend to fall inward, increasing their feeling of isolation. Women and men who feel isolated or lonely spend more time on their own and can lose meaningful connections with others. The lack of social skills deepens their urge to self-isolate and can escalate feelings of depression or anxiety. This intertwining of loneliness with depression or anxiety is often difficult to determine which started first. 

The Loneliness and Addiction Link

Loneliness stems from negative feelings like depression, low self-esteem, or anxiety. Many find alternative ways to help cope with their mental health disorders. 

When an individual is a substance user, they self-medicate. Whether they prefer to consume substances alone or with others, the purpose is to dampen their feelings of self-doubt, depression, or anxiety. Substances may seem like the solution to conceal harmful emotions, but those feelings only come flooding back after the initial effects wear off. 

Loneliness and Men

During childhood, boys form positive, healthy relationships with others. However, as they grow older, many replace meaningful relationships with money, power, or success. They derive their pleasure from objects rather than people. 

Most men in heterosexual relationships form friendships with others through their significant other. Women are more likely to handle social interactions between peers and their children. Throughout a woman's life, they are encouraged to form and maintain social connections in school, sports, and other activities. Therefore, women often take the lead when it comes to organizing and attending social gatherings. If a man loses their significant other for any reason, they may not know how to form meaningful connections afterward, leading to feelings of isolation. 

Compared to women, men have higher rates of substance use disorders (SUDs) and overdoses. According to the Substance Abuse and Mental Health Services Administration (SAMHSA), almost half of those with a SUD also have a mental health disorder, like depression. The report also found men have a higher rate of suicide than women. This is why seeking treatment for any underlying mental health disorders and addiction is critical. 

Tips for Combatting Loneliness

When feeling lonely, there are ways to prevent harmful thoughts or behaviors, such as:

• Removing objects or situations from one's life that increases their risk of loneliness.

• Reaching out to trusted loved ones for support.

• Finding healthy alternatives to harmful behaviors.

Social isolation, even before COVID-19 regulations, is a leading cause of loneliness today. People need personal and communal relationships to help fight off loneliness. Several factors cause loneliness, like depression, losing a loved one, or addiction. Men are especially vulnerable to feelings of loneliness and substance use disorder because of their role in society. After men finish school, their emphasis in life is more focused on material success instead of on building personal relationships. Men can struggle to make connections and have limited outlets because of social stigma. Additionally, if they lose their significant other, they may become more isolated, leading to negative thoughts; this leads some men to turn to alcohol or drugs to cope. Monte Cristo Recovery provides a detoxification program in Santa Ana that guides men to understand their addiction. Our mission is to help men build the foundation necessary to address their reliance on substances. Call us to learn more about our program at (714) 824-9896.

What Does It Take To Stay Sober?

Sobriety is a life-long goal. You can tell yourself you're going to stop drinking or using drugs, but like any goal, once you achieve it, you realize there's more to accomplish. Being clean and sober takes patience, commitment, and realizing that you don't know what it takes to be sober. Maybe no one does.

Getting Sober

Everyone decides to become clean and sober for a reason. Take a moment to remember what was the reason you decided to stop using alcohol or drugs. In some cases, the decision stems from pain, like a break-up in a relationship. However, the change in emotional well-being can open your eyes to the reality of your substance use. 

There are times when getting sober is the only choice. The legal consequences of risky or illegal behavior can force you to enter a detoxification program. Families can also play a part in why you entered a substance addiction program. 

Whatever your reason for getting sober is, you took the steps necessary to reach your goal of sobriety.

What It Takes to Maintain Sobriety

During early recovery, you think you know a lot about maintaining your sobriety. You may even have the "pink cloud effect." Unfortunately, the pink cloud effect prevents you from recognizing the hardships of recovery. Eventually, the euphoria of completing treatment will end. To help avoid relapse, you need to accept the love and support of those around you. It would be best if you faced reality because there are tough times ahead.

Getting sober and maintaining your sobriety means you realize you don't know what it takes to become sober or stay sober. Addiction is psychological and physical. You can stop using substances, but until you understand why you used them, stopping forever is difficult. Throughout your stay in a treatment center, you learn healthy coping skills, discuss your triggers, and make a treatment plan to follow once you leave. When you finish substance addiction treatment, though, you re-enter the life you left behind.

Set Goals

Goals provide a point of focus during treatment and recovery. Not every goal is easy. Sometimes you take on more than you can handle. You don't have to reach the goal you set; you can readjust your timeline or the goal at any time. Also, remember that life or situations can alter how you think or feel about a goal.

To set a goal, you need to assess what you want from yourself and the plan's outcome. Does the goal line up with your beliefs and core values? Anything that doesn't reflect what you believe in or is a priority will fail. 

• Think about the larger picture when sobriety is your goal. Ask yourself what steps you need to take to reach the status of "clean and sober." Now outline them.

• Go with the flow. Life is not linear. You will face challenges or disruptions to your sobriety. A key to coping with any obstacle is to remind yourself you're only you. Whether you relapse or are stuck in your path of sobriety, assess and process your feelings. Be ready to either find a new direction or redefine the goal. Also, start again if you relapse.

• Follow the narrow path. Once you have drafted a plan to reach sobriety, remember to narrow down your goal. Saying you want to become or maintain your sobriety is excellent, but what does sober mean to you? Sobriety means what the dictionary says in the bigger picture, but in the smaller image, what is it? If you can't define what sobriety means to you, envision what life free of alcohol or drugs looks like. That's your version of sobriety.

Think of sobriety like this: when you start on a hike, the path is wide open. You head towards a specific point, but along the way, the course will change. Sometimes the terrain is smooth, steep, rocky, or washed away. Maybe the further you hike, the narrower the path becomes. During the hike, you adjust because you need to accommodate the unexpected to reach your destination. 

Reaching Your Goals

Now, what happens once you reach your goal? You can stay where you are or move forward. Reaching a goal gives you the chance to set new goals that push you further. However, before you go ahead, make sure your foundation is firm, and you have the proper coping skills. 

Let's go back to the hike. If your goal was to reach the midpoint of a mountain and you were successful, you can set another goal to reach the top of the mountain. Ask yourself if you have the proper skills or training before you start to go up. Perhaps you think you can make it on your own. What happens when the unexpected happens? You shouldn't hike a mountain without training, proper gear, and a support system. You shouldn't try sobriety on your own, either. Maintaining sobriety requires training, support, and the willingness to accept you can't get to the top without constantly readjusting.

Sobriety is many things to different people. To decide to become sober is a step towards the broader goal of being sober, but it isn't everything. You will learn healthy coping skills, goal-setting techniques, and when to adjust your path if needed. You should also understand you don't know what it takes for you to be sober. No one can know. An aspect of being sober recognizes your own life, and its circumstances are constantly evolving. What it took to finish a substance addiction treatment program may not fulfill your needs once you leave treatment. Your core values or environment can also shift, leaving the path you knew. Monte Cristo Recovery is here to help you start your journey to recovery. Our staff shares your goal of sobriety because we were once in your shoes. We recognize your individual needs while you are with us. If you think you want to learn about detox, call (714) 824-9896.

What to Do When Both You and Your Partner Struggle With Addiction

In a relationship where both people suffer from substance use disorder, there is a real danger that one partner might facilitate the substance use of the other. One may even try to dissuade the other from recovery. With that being said, the process of recovery is still possible for couples like this with some hard work and strategy. 

When Drinking or Substance Use Harms the Relationship

Substance use or alcohol consumption can put a strain on a relationship or family dynamic. Individuals with substance use disorder often fall into patterns of making poor decisions, saying hurtful comments, or acting inconsiderate of others. These traits prove quite damaging to any relationship, especially the family system. Some of the following signs and symptoms of substance use disorders (SUDs) have the potential to harm the family and/or relationship dynamics:

• Family experiencing significant financial losses or vulnerability

• Drugs, alcohol, or drug paraphernalia are hidden around the house

• Either or both partners choose to party excessively “with friends”

• Lapses of judgment or promises that lead to infidelity, missing important holidays or family events, or dropping parental responsibilities

• Placing each other or the children's lives at risk by driving while intoxicated or under the influence

• Failure to keep each other accountable

• Failure to hold a job because of chronic lateness or absenteeism

• Developing medical conditions like liver disease, persistent tremors, memory lapses, or others

• Escalating arguments because of the consequences of chronic drinking or substance use

• Drinking and substance turn into one of the shared activities between the couple

• Domestic disputes turn violent or involve “hostile touches" because of the influence of drinking or substance

• One or both partners need the influence of substances to express affection or discuss relationship problems

• Isolating the family from friends and relatives in order to hide their substance use

If you notice yourself and your partner exhibiting any of these patterns listed above, professional treatment can assist the healing process. 

Rebuilding the Family Through Sobriety

It is possible to rebuild the family and the relationship that the addiction has affected. Relationship problems don't magically go away when the drinking or drug use ceases. In fact, research has shown that involving partners in the treatment at some point, such as during an intervention, can be very important in helping the treatment succeed. Here are some tips to get you started on the path:

• Enter treatment together.

  • Seeking treatment together can help renew the relationship, as both individuals attain sobriety. Treatment centers can provide the services and tools for long-term recovery. Couples can seek help from their primary care provider or therapist to get started. These references can help them weigh options and choose the best treatment center for their current circumstances and conditions.

• Affirm each other’s progress and support.

  • In recovery, providing reassurance to each other can help so much. Try offering each other praise, affection, and understanding to increase the likelihood of long-term abstinence. Affirming each other during times of sobriety often renews the sense of enjoyment in the relationship and confidence of the recovery process.

• Create new routines as a couple.

  • Are there people, places, or things that correspond with the couple's drug use? Brainstorm extra activities or places where the two of you can go instead. Consider the things you liked to do before the substance use. Some couples also find it helpful to join a recovery support group together.

• Resolve conflicts compassionately.

  • Relationships can be challenging, but there are ways to make it easier for both partners. When you approach your partner about sensitive subjects, try using "I" statements to express your feelings or concerns. Avoid blaming them for your feelings.

• Practice self-care.

  • Although it might seem selfish at first, taking care of yourself is very helpful for renewing balance in your relationship. A decrease in stress helps you produce more energy to show up for your partner.

• Offer each other an empathetic ear.

  • Taking an empathetic stance with each other will help prevent resentment. It provides the opportunity for each partner to share their unique experiences and struggles in their recovery without judgment. Try to find time for just the two of you to chat about how you're feeling and make sure that each person feels safe enough to share their thoughts and feelings. With this goal in mind, the two of you can work through the difficult emotions and issues of recovery as a team.

How Can Treatment Help?

Qualified treatment centers can help you and your partner begin the recovery process. They can provide you with tools to get sober and stay sober. The right centers provide the opportunity for safe and medically supervised detoxification. Besides detoxing from substances, behavioral therapies, especially family therapy, can assist with healing the family and/relationship. They can support your care with an aftercare plan. 

At Monte Cristo Recovery, we provide our male patients with medically supervised detoxification. Our treatment center can help you detox from opiates, benzodiazepines, alcohol, or poly-substance abuse. For more information about our detox process and associated medical treatment, contact Monte Cristo Recovery today.

The costs of substance use are staggering. Often it causes broken relationships, breakdowns in the family dynamic, and lost time. Partners are often left feeling resentful, lonely, unheard, or unsupported. For couples with children, the situation can be even more fragile. However, there is hope, especially for couples choosing to recover together. Please recognize that substance use disorders don't have to lead to negative outcomes. At Monte Cristo Recovery, we know that choosing sobriety is a life-changing step that can lead to the renewal of relationships and the family. Having your partner join you on this journey can make all the difference. There are some ways that couples can recover from SUD while still maintaining their healthy relationship. Finding the right medical treatment, support network, and therapy can assist with this journey. To learn how Monte Cristo Recovery can make the path easier for you or your partner, call us today at (714) 824-9896.

What Do Cravings Feel Like and How Do I Overcome Them?

If you are someone who struggles with substance use, you understand how substance use disorders are serious medical conditions that can cause intense cravings. One of the most reliable methods to overcome these cravings is by seeking professional treatment along with support from friends and family. 

The Connection Between Cravings and Withdrawal Symptoms

Continued substance use produces withdrawal symptoms as part of the cravings. The withdrawal symptoms make it even more challenging to resist the cravings. The symptoms of withdrawal from substances vary depending on the type of substance, how long you have been using it, and your particular body chemistry. The two most common types of withdrawal symptoms from substances are physical symptoms and psychological symptoms. Some common withdrawal symptoms include: 

• Trouble concentrating

• Intense mental and physiological cravings

• Insomnia

• Sweats, nausea, or tremors

• Aches and pains

• Unusual behaviors such as increased irritability, mood swings, or aggressiveness

Withdrawal symptoms, especially in the form of cravings, can continue far into one's sobriety. The key to maintaining long-term recovery lies in developing tools to resist cravings and avoid triggering situations for substances.  

Triggers Can Set Off Drug Cravings 

Substance use affects the brain’s reward system, which controls feelings of pleasure and satisfaction. When someone uses a substance, it triggers a flood of dopamine in the brain. According to the Surgeon General Report, this flood of dopamine promotes dependence on the substance and prompts cravings for more. Besides the brain's reward system, cravings are also triggered by other factors, such as environmental cues (people or places) or one's emotional/mental state. Examples of such triggers include the following:

• Overwhelming feelings of sadness, anxiety, or resentments

• Anniversaries of trigger events, such as a death or divorce

• Going through a psychologically traumatic event in the present

• Mental illnesses like depression, PTSD, bipolar disorder, etc.

Though the list of triggers may look complex, you can find many tools to assist you with preventing these triggers from taking over your sobriety.  

Coping With Drug Cravings

If you are having a difficult time resisting cravings, developing a plan of action can help. With the assistance of your recovery network, build a toolkit of coping skills that will help you resist unwanted triggers. For starters, you can develop a daily routine that supports a healthy mind and body. That routine can include daily exercise, a healthy diet, and regularly socializing with friends and family who keep you on track.

The Surgeon General Report also lists some tools to assist with your recovery, such as:

• Practicing Acceptance

  • When cravings strike, it's natural to feel you're the only one. However, everyone who has ever had a strong recovery has experienced cravings. Accepting them will make it easier to keep moving forward on your journey.

• Taking a Walk

  • Research has shown that exercise can be a doubly effective way of dealing with cravings. Not only does it provide an excellent distraction, but it also reduces anxiety and improves mood. Even something as simple as walking can help.

• Distracting Yourself

  • Cravings don’t last forever. Many times, cravings only last around 10-15 minutes. Find a distraction to prevent yourself from dwelling upon the craving even further. You can try journaling, watching a favorite movie, listening to music, or calling a recovered friend.

• Saying Yes to Hobbies

  • Hobbies can be a great way to work through the urge to use again. Try using hobbies as an alternative method to express yourself and explore your creativity. Try drumming, dancing, or taking an art class.

• Attacking the Trigger

  • If you're struggling with cravings, it's important to know that your environment can have a major impact. If certain bars, restaurants, or people trigger your cravings for alcohol, try socializing in an alternative setting. A change of setting might solve your problem with cravings and certain triggers.

• Practicing Mindfulness

  • Mindfulness is the act of being aware and focused. You can apply it to your treatment, especially in the form of meditation, to focus your mind away from the craving.

• Preparing for emotional days or events

  • To prevent relapse into old habits, it's important to understand that anniversaries can often be challenging. Find strategies to deal with your emotions on those days. You may find yourself struggling to resist cravings during these high levels of stress, sadness, or anger.

• Establishing faith

  • Your faith or spiritual path can provide a great support system during difficult times.

This is not an exhaustive list of tools, but they can help you continue your journey of recovery. 

Professional SUD Treatment Can Help

The proper rehab provides the tools and medical treatment to manage cravings and withdrawal symptoms. According to the Substance Abuse and Mental Health Services Administration (SAMHSA), medication-assisted treatment (MAT) can promote long-term recovery from addiction when combined with behavioral therapies. MAT involves using specific medications to reduce cravings and manage withdrawal symptoms for opioids and alcohol. 

At Monte Cristo, we can assist with medical detoxification to help your body manage these cravings for substances and ease withdrawal symptoms. Our doctors provide the proper medication that makes this possible. We hope to help you along this journey towards long-term sobriety. 

When you are feeling stressed, sad, or angry, it can be difficult to ignore the cravings for drugs or alcohol. That's where triggers come into play. Triggers are the people, places, emotions, or events that incite the craving for the use of substances or alcohol. Additionally, mental health can play role in triggering cravings. Environmental factors, like socializing with people using substances or witnessing use at a venue, can also have an impact. The triggers that cause cravings differ from person to person. It depends on the substance used, the length of use, and your person's current situation.  If you’re ready to minimize the impact of your triggers, manage the drug cravings, and create a plan of action, we can help you. At Monte Cristo Recovery, we can provide medically-assisted detoxification to help release the substances from your system, reduce your cravings, and help you manage triggers. For more information, call us today at (714) 824-9896.

How to Set Achievable and Realistic Goals

It’s amazing how much clarity and peace of mind goal-setting can bring to your life. Especially during a tumultuous time like treatment and recovery, it can be hard to determine what goals are actually realistic and achievable for you. With that in mind, how do you make good goals during addiction? One way is to use the technique of creating “SMART” goals. SMART recovery goals meet the five following characteristics: they are specific, measurable, achievable, relevant, and time-based. 

What Are S.M.A.R.T. Goals?

The reality is that substance use disorders (SUDs) often cause tremendous challenges. With SMART Goals, you can build success in your recovery and work towards building a better future. SMART goals are extremely effective in helping people achieve long-term sobriety. Let's review the five characteristics of SMART Goals and what they mean: 

Specific 

Setting goals for addiction recovery can be daunting. Writing specific goals can make it easier for you to make sure that you can actually reach those goals. Specific goals allow you to track your progress, and, as a result, they increase your focus and motivation. 

Measurable 

Measurable goals give room for tracking progress. Measurable goals are highly useful because they allow you to see progress in your sobriety. These goals also help you connect the dots and find tangible evidence that you're making progress. If you’re not seeing tangible evidence that you’re working towards your recovery goal, it’s likely that you need to make some changes. Measurable goals allow you to follow up on your progress and have realistic and achievable expectations.

To set a measurable goal, think of a concrete, specific goal like “I want to go five days without drinking alcohol." Next, measure your progress by counting the days. For instance, if you went for five consecutive days without drinking alcohol, you should celebrate your reached goal.

Measurable goals also extend into other aspects of living. A measurable goal could be “go on a run once a week” or “read ten pages every night before bed.”

Achievable 

Achievable goals help you reach an “aspirational goal” by making them manageable and realistic. To achieve this goal, you can break it down into smaller, more manageable chunks. Achievable goals help you increase your drive and your motivation. As you achieve these manageable benchmarks, you develop greater confidence in your ability to do the work. 

For instance, let's say your target goal is to improve your fitness. To make it an achievable goal, turn it to walking one mile a day. Once you achieve that goal for several months, add another fitness-related goal, like 30 minutes of resistance training twice a week. As your confidence and fitness improve, you can continue to build upon these fitness goals. It is like a stepladder approach. This approach can help you rebuild healthy habits. 

Relevant 

Are you someone in recovery from substance use who needs treatment to get back on your feet? Are you recovering from SUD and are searching for a plan to improve your quality of life? Ensuring your goals apply to your recovery can help. To do this, consider setting goals that directly correspond to your current circumstances. For instance, if you're currently struggling with a substance use disorder, set a goal for finding a treatment facility. That goal applies directly to your recovery. 

Time-bound 

Determining a realistic time period to accomplish the goal plays an important role in having a successful recovery. When setting goals, remember that the recovery journey often involves many phases over the long term. This approach allows you to mark your progress more realistically. You can define goals according to the reality of time constraints. Consider creating a few short-term goals, like attending a certain amount of AA meetings in 90 days, along with some longer-term goals, like reaching a year of sobriety. 

SMART goals mean you can prioritize your aspirations, achieving them with confidence while increasing your self-worth.

Tips on How to Stick To Your SMART Goal

Using some of these suggestions can help you set and maintain your SMART goals. For example, keep a note of your SMART goals by writing them on your phone, journal, or computer. Having it noted will help with tracking and reviewing. This can help cement the goals in your mind. Another way to note your goals is to use SMART Recovery's goal worksheets. These worksheets can assist you with turning your goals into SMART goals. 

Planning how you want to track your progress is also a great idea. For example, if you're using a journal for planning, consider what you achieved during the last week. Examine and review your progress towards your goals, seeing where you’re going right and where you're going wrong. Focusing on your goals should be a daily activity.

You should also surround yourself with supportive people who will encourage you to reach your goals, asking your loved ones or friends to hold you accountable to these goals. Most of all, though, recovery from a SUD benefits from the ability to be flexible. Learning to adapt to life’s developing circumstances keeps you on track. Pay attention to alternative paths and plans for achieving your goals, and know when you need to adjust your goals or plans.

Do you have a sense of balance in your recovery? SMART goals can help you cultivate healthier habits that sustain long-term recovery. Setting SMART goals focuses on building motivation, managing thoughts, coping with urges, and living a balanced life. SMART goals focus on the key aspects of goal setting, making sure they're specific, measurable, achievable, relevant, and time-bound. This action plan transforms your dreams into manageable goals because it helps you visualize and understand the right steps for you to take to achieve your aspirations. Even the complexity of healing from SUD can be broken down into manageable, specific steps. For instance, you begin your recovery with a specific, measurable goal like starting treatment. At Monte Cristo Recovery, we can help you achieve your recovery goals. Our trained team of professionals can assist you throughout your treatment, helping you to make your recovery successful. For more information about what we offer, call today at (714) 824-9896. 

Pain Management in Recovery

Chronic pain, or pain that lasts for over three months, can be debilitating and life-changing. Pain management has traditionally relied on prescriptions like opioids. However, these drugs are highly addictive and can lead to substance use disorders (SUDs), overdoses, and other serious problems. People are now looking for alternatives to help cope with chronic pain without the risk of addiction. One of the many challenges that come with recovery is managing pain and discomfort. However, there are steps to manage pain without relying on substance use. 

Opioid Pain Management

According to the U.S. Department of Health and Human Services, many people rely on prescribed opioids to treat pain. Through the use of opioid pain medications such as morphine, oxycodone, or oxymorphone, we have a growing opioid epidemic. Because opioids block the signals from pain receptors in the brain, doctors overwhelmingly prescribed them to patients. 

Even though these medications are highly effective, they are prone to triggering substance use disorder in individuals. Unfortunately, about 10.1 million people have misused their prescribed opioids. These medications can be addictive, dangerous, and even deadly if not taken properly. The USA has seen an increased rate of opioid-related SUDs and overdoses. As more people seek recovery from these opioids related SUDs, some of these individuals may look for alternatives to manage their pain. 

Alternatives to Opioids for Chronic Pain

When suffering from chronic pain, there are several approaches that you can take. For some, a combination of treatments may be the best option. You have the option of using traditional pharmaceutical methods or non-pharmaceutical therapies for a holistic approach. A holistic approach, which is used in tandem with other treatment methods, addresses the body’s system of pain-sensing pathways. A pain management team can help you determine the best ways to relieve your pain.

The following list provides several options to add to your pain management plan. These options include therapeutic, homeopathic, and medical options. 

• Antidepressants: These classes of prescription drugs work by increasing levels of "feel good" chemicals in the brain. According to researchers, antidepressants can have a positive effect on serotonin, especially by stimulating the descending pain pathways in the spine.

• Steroid injections: Injections of steroids can help people suffering from severe muscle spasms and nerve pain. They are used to manage pain from fibromyalgia, chronic fatigue syndrome, and certain forms of arthritis. The injections can help reduce swelling and inflammation in joints and muscles.

• Acupuncture: This traditional medical practice, often used in Asia, involves the insertion of needles at specific points on the body to interrupt pain signals. Besides interrupting pain signals, the treatment helps with improving circulation, reducing stress, lowering blood pressure, and easing muscle tension. Scientists recognize that acupuncture can reduce the need for medication for chronic pain conditions, such as fibromyalgia and rheumatoid arthritis. It can often eliminate or reduce the need for medications altogether for chronic pain conditions, such as migraine and arthritis.

• Chiropractic: This option provides a successful course of treatment for many ailments, including low back pain, neck pain, and headaches. Chiropractors can provide adjustments to the spine or other parts of the body to correct alignment problems and ease the pain.

• Physical Therapy: Physical therapy is a treatment that uses techniques such as heat, cold, exercise, massage, and manipulation, to help people manage pain. The treatment improves the condition of muscles by restoring muscle strength.

• Yoga: This exercise can help restore strength and relieve pain. Yoga is a mind-body practice that involves stretching and breathing techniques to help relieve stress and physical tension.

• Behavioral Therapies: The use of evidence-based therapies enhances pain management. Therapy can help individuals address problems such as negative beliefs and behaviors that amplify their chronic pain. Certain common mental health disorders can exacerbate chronic pain like emotional distress, depression, anxiety, and post-traumatic stress disorder.

• Over-the-Counter Medication: Many over-the-counter (OTC) medicines can be purchased without a prescription. These drugs relieve aches and pains. For the most part, they are non-addictive. There are several pain medication options, including acetaminophen (Tylenol) and nonsteroidal anti-inflammatory drugs (like aspirin and ibuprofen).

• Surgery: Surgery is never the first option for pain treatment, but sometimes it may be necessary to treat severe pain that is caused by back problems or serious musculoskeletal injuries. With surgery, there are always risks and benefits to consider with your healthcare provider.

• Meditation: Meditation is a practice that involves focusing your attention on an object for a specific period. Meditating can help reduce stress, lower blood pressure, and control pain. One may also combine it with guided imagery to help the mind focus on positive images.

By engaging in some or all of these methods, you may be able to manage your chronic pain without turning to opioids. If you're struggling with your pain and these aren't helping, however, it may be time to seek the help of a medical professional.

Pain management plans reduce pain, manage side effects, and improve quality of life. However, these plans often use medications for this purpose, so what happens if you have an addiction to the medication? Many people become addicted to opioid medications because of their effectiveness on the brain in managing pain. However, this comes with the risk of developing an addiction. It is important for individuals in recovery to have a plan in place in order to avoid relapsing. At Monte Cristo Recovery, we believe that pain management should support your recovery and help prevent relapses. There are many other options for pain relief, including over-the-counter medications, behavioral therapies, surgery, physical therapy, and yoga. Finding the right treatment plan can address your pain and help you get back to living your life. If you start to feel like you're developing a substance use disorder with opioids, contact us today at Monte Cristo Recovery by calling (714) 824-9896.

What Are the Dangers of Toxic Positivity?

According to SMART Recovery, faulty thinking often leads to addictive behavior by negatively affecting your mood, well-being, and enjoyment. To live fuller lives, we must examine our thinking and question our assumptions to avoid faulty thinking. Toxic positivity represents one form of faulty thinking. For people with substance use disorders, toxic positivity’s simplistic approach may prove dangerous to a person’s recovery. Addiction treatment and recovery can be less difficult when people look at their entire emotional spectrum and accept the less positive parts.

What Is Toxic Positivity?

According to a 2018 study about college students, positive thinking was shown to reduce the risk of suicidal ideation and improve self-esteem. That research also revealed the limits of positive thinking, though. Elements like social support and self-efficacy played a greater role in the healing process. Both of these other techniques cultivate a person's ability to cope. Hence, positive thinking fails as an end-all solution to every problem in life. Failure to acknowledge the limitations of positive thinking leads to what is known as “toxic positivity.” 

Excessive dependence on positive thinking creates toxic positivity. Toxic positivity avoids the expression of negative emotions, regardless of one’s circumstances. It can lead to people ignoring limitations and danger in return for false optimism and hope. 

How Does Toxic Positivity Affect Recovery?

The constant high levels of pressure, competition, and dishonesty associated with toxic positivity can prove detrimental to recovery. In time, this destructive attitude can impede one’s self-esteem and self-growth. Avoiding painful emotions often results in not accepting the feelings as valid. Toxic positivity seeks to numb the emotional pain and consequences that come with living with a substance use disorder. 

Destructive attitudes or behaviors often show a need for healing. The following list includes examples of the dangers of toxic positivity and the detriment they have to recovery: 

• Toxic positivity makes you blind to real harm. A positive bias might cause people experiencing harmful situations to underestimate its severity and remain in abusive situations. These people choose to hold on to false optimism, hope, and forgiveness as the mistreatment continues to escalate.

• Toxic positivity can make you feel isolated. Pressure to smile in the face of adversity can lead to mental health issues, deterring people from seeking support. Some feel shame over their emotions if they fall short of being happy. This self-stigmatization hinders their healing.

• Toxic positivity can negatively affect relationships: Toxic positivity is an attitude that encourages people to ignore problems and focus on the good in their relationships. This can lead to poor communication and a lack of conflict resolution.

• Toxic positivity hinders healing. Toxic positivity may lead to you behaving in an uncharacteristically rational and unfeeling way, which can be harmful to your healing. Unpacking and addressing emotions helps the healing process.

Methods to Combat Toxic Positivity

A beneficial skill for recovery is the consistent reinforcement that, despite being imperfect, we are still good. Why? Being authentic with “who you are” reduces toxic positivity while supporting acceptance of one’s self and emotions. Ultimately, a person must learn to be in more positive places to avoid the toxic positivity habit. Here are some ways to combat toxic positivity:

• Daily exercise and healthy habits: A combination of regular physical activity, proper nutrition, and sleep is integral to avoiding toxic positivity. Individuals who exercise regularly can feel a wide range of positive emotions. These emotions include happiness, joy, and calmness. Regular exercise also produces a profound calming effect on a person's psyche, reducing overall stress.

• Communication: When a person is feeling overwhelmed, depressed, or angry, it helps to share your thoughts. Begin by saying, “I’m feeling this way. Can you help me?” Learning to communicate with an open mind can help you shift perspective and get the help that you desire.

• Reframing thoughts: To achieve a more authentic outlook, begin with reframing your thoughts and words. To do so, attempt to acknowledge and express your emotions. Next, look for an alternative way of viewing your emerging thought pattern. To help, consider implementing strategies, such as self-reflective journaling in the morning or at night.

• Adopt a growth mindset: When your mindset is ready to accept constructive feedback, you’re far more likely to open yourself up to new possibilities for recovery and healing. Constructive feedback helps us to see areas in our lives in need of growth.

• Give yourself permission: Often, people who are trying to learn to live a healthier, more positive life adopt the “fake it till you make it” ethos. However, this attitude does not foster genuine acceptance of the difficulties we face in life. Rather, it perpetuates the idea that the only path to successful living equals pretending that one lacks any struggles on this path of growth and healing. If we continue down this path, we can become our own biggest impediment to recovery. Instead, give yourself permission to make mistakes and the time for improving one's life.

Overall, make time for compassion and empathy for yourself. This mindset can help you as you navigate the path of recovery.

Toxic positivity can lead to a falsely reassuring mindset that leads to feelings of inadequacy. As a result, you may fail to develop healthy coping skills. There are some common traits of toxic positivity, and most of the symptoms are rooted in distorted thinking. Those who have fallen into toxic positivity can become trapped in a cycle of avoidance and diminishment. In actuality, toxic positive is a distorted version of negative thinking. As such, it holds us back from experiencing the full joy of recovery. At Monte Cristo Recovery, we know the journey of recovery doesn’t promise an endless happy-go-lucky experience. Instead, recovery teaches how to thrive and appreciate the valleys, mountains, and plains of this journey.  If you are recovering from an SUD, look for honest, realistic alternatives to toxic positivity. These alternatives provide authentic honesty that makes recovery possible. If you need help with toxic positivity, Monte Cristo Recovery can help. Call us today at (714) 824-9896.

How Does Seasonal Affective Disorder Affect Addiction Recovery?

Did you know that less exposure to sunlight in winter can lead to symptoms of depression? Seasonal affective disorder is a type of depression triggered by the changing of seasons. As with other types of depression, SAD can have a large impact on substance use. If you suffer from SAD, you can take steps to cope without turning to substance use. 

What is Seasonal Affective Disorder?

Seasonal affective disorder, also known as SAD, is a type of depression that’s typically triggered by changes in the season. A person with SAD may experience excessive fatigue, irritability, forgetfulness, low self-esteem, and a loss of interest in everyday activities. There are two main types of SAD. The first type is called “winter-onset SAD,” and it usually starts during late fall or early winter and continues through the following summer. The second type is called “summer-onset SAD,” and it follows a similar pattern as winter-onset SAD, but starts during late spring or early summer and continues through the following fall.

Some people with SAD only have mild symptoms and can manage them without medication, while others experience major depressive episodes. Doctors diagnose a person with a medically recognized seasonal affective disorder when the person shows certain symptoms of major depression for at least 2 years during a specific season. SAD can occur during the winter or summer months. Here are some symptoms:

• Depressed for most of the day

• Lack of interest in hobbies or socializing

• Lethargy

• Changes in sleep patterns, such as excessive sleeping

• Changes in appetite, like craving high carb foods

• Easily irritated/frustrated

• Struggle to focus

• Increase feelings of worthlessness

• Frequent thoughts of self-harm/suicide

• Weight gain

• Isolating from the outside world

The Risk Factors of Seasonal Affective Disorder

There are many risk factors for developing seasonal affective disorder. These include:

• Genetics. There may be genes that increase the risk of developing SAD. It often develops in people with a family history of depression.

• Age. Most people with SAD develop it in their twenties or thirties.

• Existing mental health disorders. People who have already been diagnosed with mental health disorders, like depression or bipolar disorder, are highly vulnerable to developing SAD.

• Location. Living in regions where there are few daylight hours places a person more at risk for SAD.

• Serotonin. Scientists believe this neurotransmitter plays a crucial role in our happiness and wellbeing. A lack of sunlight during the winter months can lead to a decrease in serotonin levels in the body, which could cause feelings of sadness.

• Melatonin. This hormone, which influences our sleeping patterns, is produced more by the body during the darker, winter months.

The Connection Between SAD and SUDs

People with SAD often go through mood swings, making life more challenging. They felt irritable, self-conscious, frustrated, or lonely. These symptoms leave individuals very vulnerable to using substance use as a means to cope with their SAD symptoms. The National Institute of Mental Health states that there is a strong correlation between depression and substance use disorders (SUDs). 

Many seek substances to attain the feeling of happiness or to numb the pain that depression makes them feel. Suffering from SAD can make the allure of substances even more prominent. However, as substance use increases, so does the amount of the substance a person needs to get the same effect. This tolerance is even more difficult when experiencing SAD. The struggle of this type of depression can take all of your energy and make you feel like you need more stimulants to get through your day.

Seasonal Affective Disorder Treatment

There are many ways to manage SAD. First, talk to your primary care physician about getting a prescription for an antidepressant. There are a few different antidepressants that can address your specific concerns. Applying a healthy diet and exercise plan can also alleviate some symptoms. Social interactions, such as joining a support group, also often improve one's mood. 

According to researchers from Issues in Mental Health Nursing, having inadequate vitamin D levels increases the likelihood of depression. You can use a Vitamin D supplement or sunlight to increase your levels. One of the most effective tools to keep you on the right track toward sobriety is to find a program with a knowledgeable substance use counselor.

Finally, the most common treatment for SAD is light therapy. This therapy involves sitting near a special type of lamp that emits bright white light in order to trick the brain into thinking it’s not wintering anymore. It's a simple and effective way to treat the symptoms of seasonal affective disorder without relying on medications or invasive procedures.

Seasonal Affective Disorder (SAD) is a type of depression that typically occurs during the winter months. SAD is more prevalent in those who live far from the equator where there are fewer hours of sunlight. While it’s not fully understood what causes this disorder, studies have shown that lower serotonin levels, high melatonin levels, family history, and age increase the risk of developing SAD. A person with SAD may experience symptoms such as fatigue, low mood, poor appetite, and weight gain. These symptoms can be debilitating for some people. If you are feeling sad and isolated during the winter months, you may be experiencing SAD. Luckily, there are treatments available that can help improve someone’s quality of life. At Monte Cristo Recovery, we know that SAD and depression can cause people to turn to substances. If you need help with detox or treatment from a substance use disorder, call today at (714) 824-9896.