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5 Things You’re Doing Wrong With Your Sleep

Written by enlightened solutions on . Posted in Addiction, Healthy Living, Mental Health, Recovery. Leave a Comment

5 Things You’re Doing Wrong With Your Sleep

Sleep is essential to healing. When you are recovering from drug and alcohol addiction, it is critical to get a deep sleep every night for at least 6-8 hours. Some doctors believe that 8-10 hours is better for recovery. During sleep your body and your mind are healing. Sleep is a time for the body to rejuvenate and mend itself back together. In the brain, all of the information from the day is being sorted out and organized. Addiction and alcoholism are disease of the mind, the body, and the spirit. Sleep has a great influence on spirit as well. Without a good night sleep during treatment, you will be less focused, less aware, less present, and likely very cranky. Enduring ongoing symptoms of withdrawal requires you to have energy and endurance, a great deal of which can be sourced from sleep.

  1. Your room is chronically messy: Most treatment centers with residential living, or sober livings where you stay while attending a partial care program, will ask you to keep your room clean and make your bed. This is for a few reasons. First, they are likely to conduct tours for other clients. Second, it is a good practice in discipline to keep your room clean and make your bed every day. Third, having an organized room helps maintain a calm energy in your room. If you go to sleep with a messy room, you’ll likely sleep without the deepness you need to be fully rested.
  2. Your sleeping environment has too much light: Some people like to sleep with the lights on. Others feel that they need total darkness. Certain kinds of light can be stimulating to the brain. Though you might sleep, you won’t be getting the deep states of sleep that you need.
  3. You eat a lot of sweets before bed: Sugar is a stimulant that not only keeps the brain awake, but causes cravings and dehydration. Though you might fall asleep after a bowl of ice cream, you’ll wake up in the night to drink some water, or you might have restless sleep. Try to drink a calming herbal tea before bed or have some sugar free dark chocolate, which will help your body digest and detoxify through the night.
  4. You are using your phone while in bed before going to sleep: Social media, email checking, and engaging with various apps on your phone all stimulate the brain in different ways. What is most problematic about using your phone during the time you are trying to fall asleep is the blue light. Ideally, you should put down your phone at least an hour before your bedtime to help your brain destimulate and prepare for rest.
  5. You don’t help yourself sleep: There are many luxuries for sleep which are actually helpful. Ear plugs, eye masks, weighted blankets, aromatherapy, sound machines- all of these small luxuries can greatly enhance your night’s sleep. Try investing in some of these items and your payoff will be ten times the reward.

Enlightened Solutions takes a holistic approach to addiction treatment by bringing together various disciplines to create an effective program for mind, body, and spirit. For more information on our partial care programs, call 833-801-5483 today.

11 Changes You Experience When You Stay Sober

Written by enlightened solutions on . Posted in Addiction, Drugs & Alcohol, Recovery, Sober Living. Leave a Comment

In the beginning it can feel as though nothing is going to change. With time, you’ll notice everything about you has changed and it’s all changed for the better.

You Manage Your Thoughts And Feelings

You’re no longer ruled by your every whim and whimsy. Depression, anxiety, cravings, and more are manageable to you now because you’ve put in the work to understand your own mind. Through meditation and practicing cognitive behavioral therapy you’ve learned to detach from your thoughts and free yourself from the bondages of your mind.

You Can Give Yourself Credit

Recovery has boosted your sense of self-esteem and self-worth. Today, you are aware of the good things you do and the good things about you. You can look on your life with healthy pride. More importantly, you have a lot of humility in understanding how far you’ve come and how hard you’ve worked to get to where you are today.

You Make Emotional Choices

Therapy and treatment has taught you that it isn’t about what happens to you but how you react to it. Your reactions are completely within your control. Not every day is going to be perfect and thankfully neither are you. When you set your mind to experiencing the day a certain way, you do. You decide what effects you, how much it affects you, and the way in which it does. Emotionally empowered!

You Live In The Present Moment

Anxiety over the future is fleeting and ruminating on the past doesn’t happen as often. Prayer, meditation, and mindfulness are all tools you use to help stay in the present moment- awake, alive, aware, and grateful.

You Have Quality Friends

The people around you are dedicated to something positive in their lives and constantly work to better themselves. Every now and then you find yourself in astonishment as to just how cool your friends are today and how lucky you are to have them. They’re lucky to have you, too!

You Stop To Smell The Roses

Life is full of wonder and awe for you today. You’re able to notice the little things without sweating them and take life for all that it is. After years of darkness, you live fully in the light and you wouldn’t trade it for another drink or drug.

You Have Goals

Staying sober, one day at a time is still your daily goal. Now that you’ve been in recovery for some time, you’re setting your sights a little higher. Going back to school, traveling, getting a job, advancing your career- you’re setting goals and crushing them.

We know there’s a better life for you waiting on the other side of addiction. Let Enlightened Solutions show you the way. Through holistic healing, clinical treatment, and creative arts, supported by 12 step philosophy, our treatment program will help you heal and change into the amazing person you are. For more information call 833-801-5483 today.

Relapse Red Flags

Written by enlightened solutions on . Posted in Addiction, Alcoholism, Drugs & Alcohol, Mental Health, Recovery, Sober Living. Leave a Comment

Telling The Truth…Later

There’s a difference between keeping secrets and lying. People who are on the verge of relapse tend to dance right in the middle of these two versions. Though they don’t keep the lie long term, they keep a lie short term. After something has happened of which they have been lying about, they tell you later on, so that they can at least be honest. Honesty is a key to sobriety and their admittance of their lie is important. However, if this happens increasingly it’s a sign that you just don’t know when they’re lying and when they’re not. The next truth might be that they relapsed and didn’t tell you.

Suddenly Busy

You’re used to hearing from the regularly. When you’re around them they’re always on their phone and answering it immediately. Suddenly they’re just not available. Routine texts and phone calls go without answer and they’re letting you know they aren’t available to talk. While they might be using at the moment, they could be contacting connects. Worse, they might be struggling with cravings so intense they don’t want to talk about them anymore, which is always a sign relapse is around the corner.

Not Taking Accountability

You’re noticing a change in their attitude and behavior which is offensive to you and to other people. Confronting them only leads to arguments, defensiveness and a reversal of blame. Everything they learned about looking for their part and taking responsibility seems to be slipping away. Relapse is an ultimate way of not having to take accountability for one’s thoughts, actions, attitudes, and behaviors.

Slacking In Their Program

Typical treatment programs are usually followed by aftercare which is a one to three time a week meeting where treatment alumni can process and check in about what they are going through. Most have opportunities to continue meeting with therapists, continue attending meetings, and keep up with their routine of recovery. Changes in those areas can snowball quickly into a relapse when they don’t get the support they need or continue to stay accountable with their peers.

Acting Out

Relapse doesn’t always mean drinking and using. Compulsive sexual behavior, self-harm, starvation, binging, breaking rules, and more are small rebellions which can lead to a relapse. Acting out usually occurs when someone is getting uncomfortable, likely because of the changes and growth they are experiencing.

Fantasizing About Using

The brain can handle only so much euphoric recall about drugs and alcohol until it starts to experience cravings. If they are suddenly talking about drinking and using without remembering how bad it got in the end, they are stuck in a cycle of euphoric recall which can trigger obsession and craving.

Criticizing Recovery

As if to justify their reasons for relapsing, they suddenly turn sour towards recovery. All sign of gratitude and appreciation for their new sober life is gone as they criticize sobriety, sober people, and their program of treatment. Sadly, they’re going out of their way to convince themselves that drinking and using is a better option, even if they don’t believe that to be true.

Convincingly “Fine”:

Sometimes the most obvious sign of an impending relapse is the least obvious sign- they’re doing really well. If they are going through a hard time, have been through recent trauma, or are processing something challenging in therapy they might compensate for their difficult feelings by being “fine”. Perfectionism is a defense mechanism. Problematically, it is easy to be convinced that one is so “fine” that it would be “fine” if they took a drink or used drugs.

Enlightened Solutions focuses on relapse prevention by helping clients create a new way of living which supports a healthy, happy, holistic lifestyle. For information on our partial care programs of treatment for men and women, call 833-801-5483.

A parent finds out how to How to help a loved one with addiction.

Coping With The Idea Of Death In Recovery

Written by enlightened solutions on . Posted in Addiction, Drugs & Alcohol, Family Recovery, Healthy Living, Mental Health, Recovery, Sober Living. Leave a Comment

Death is a human experience. The unfortunate condition of our life on earth is that eventually we will die. Until science confirms a way to sustainably live for longer amounts of years, if not eternally, this is the end that every human will come to. Drug addiction and alcoholism can make this end arrive sooner than necessary, or drag it out for a very long time. Intravenous drug use with heroin or cocaine can take a  life with one shot. Alcoholism can damage critical organs so severely it causes cancer illness, and death. For years, an addict or an alcoholic might feel as though they are dying. Many people describe recovery as a rebirthing process. People feel as though they are given a second chance to live, are born again, and experience life truly for the first time.

Cunning, Baffling, Powerful

However, drugs and alcohol are insidious substances. “Cunning, baffling, powerful!” is howThe Big Book Of Alcoholics Anonymous describes the insanity of alcohol. The various “bottom” to which most alcoholics and addicts fall is enough for them to be convinced that lifelong sobriety is worth the struggle so that they never have to feel so sick and miserable again. Unfortunately, alcoholism and addiction are cunning, baffling, and powerful. For so many, death becomes the only bottom. Addiction and alcoholism have a way of convincing people that another drink or drug won’t hurt. In the end, many people are convinced that death is the only option and dying would be easier than living.

Each day, addiction and alcoholism claim dozens of lives. Accidental overdose or intentional overdose, liver diseases, cancers, heart failure, stroke, and more, are the results of drinking and drug use. Being in recovery among other recovering addicts and alcoholics will sadly mean having to witness death. With each passing friend is a sore reminder of the reality of the disease. Though dying might sound like a better alternative, though relapsing might sound like relief even though death could be a guarantee- there is no coming back for a second chance.

Sometimes, the loss of a fellow recovered can be triggering and cause others to relapse out of fear. The logic is nonsensical, but so is addiction. Staying sober isn’t always easy, but it is one hundred percent possible with treatment, support, and healing.

If you are ready to change your life and live the life of recovery, call Enlightened Solutions today. We are here to help you heal. For more information, call 833-801-5483.

10 Way To Make The Most Out Of Sober Living

Written by enlightened solutions on . Posted in Addiction, Alcoholism, Healthy Living, Recovery, Sober Living. Leave a Comment

Sober living is a home where residents have to meet certain requirements in order to stay the most important of which is staying sober. During treatment at one of Enlightened Solutions partial care programs, you’ll be living in a local sober living home. Here are our top 10 ways for making the most out of your sober living experience.

  1. Choose The Right Home:Choosing the right sober living home is essential to making sure you feel comfortable, safe, supported, and protected. Look for homes which encourage regular meeting attendance, do screen testing once or twice a week, and have group activities. Go with your instinct and choose what feels right for you.
  2. Follow The Rules:Sober living is usually the place of residence during partial care treatment, such as intensive outpatient, or after residential treatment. After long hours of treatment programming it can be easy to go home to sober living and not want to do anything. It can feel like a safe space to break the rules, act out, and rebel- what you might call relaxing for someone in early recovery. Support the change in your habits by abiding by the rules.
  3. Do Your Chores:Most sober livings assign a weekly chore to each member of the house. You are part of a team working together to stay sober and keep a comfortable home. Not doing your chores will cause you to feel guilt and shame, even if you don’t want to admit it. Your lack of participation won’t be fair to you or your housemates. Do your part and keep your space clean out of respect to yourself and to others.
  4. Be Nice To Others:Your sober living housemates don’t have to become your new best friends, but they are likely to become friends you keep for a lifetime. Early recovery can be difficult and emotions often run high. Your learning how to have relationships and friendships again without the presence of drugs and alcohol. You’ll have more fun by learning how to be vulnerable and close to the people you live with.
  5. Encourage Group Activities:There’s a lot of sleeping that goes on in sober living. Recovering bodies need sleep to heal. Ongoing symptoms of withdrawal can be exhausting. In between naps and long night’s sleep, encourage your group to come together and participate in an activity. You’ll have fun, make memories, and remember why you got sober: to live again.
  6. Make Outside Friends:Going to meetings gives you an opportunity to meet people from other sober living homes or who are new to the recovery community like you. Ask people for their phone numbers and invite them over to hang out. You’ll diversify your group of friends and never be short of someone to call and talk to.
  7. Go To Meetings:The only way to meet people at meetings is to go to them. Your sober living will probably have one or two meetings that everyone goes to together. Lookup new meetings in different towns and venture out to find recovery. It is always inspiring to discover that recovery is everywhere and you are never alone.
  8. Have Adventures:Another way to combat sober living laziness is to get out and explore. If you don’t have a car, take walks around your neighborhood. If someone has a car, choose a new spot nearby to go and explore.
  9. Support One Another:Early recovery is hard. Making it through requires the love and support of peers. Always lend a listening ear, a prayer, or going with someone to a meeting. You’re all there to help each other.
  10. Report Relapse:There’s no need to be a tattle-tale, but you are learning to take steps to secure your sobriety. If someone has brought drugs and alcohol into the house, it is your right to report it. If you fear you or your housemates might be at risk for relapse because of someone else’s actions, talk to your house manager immediately.

Enlightened Solutions works with trusted sober living homes and residences to support our clients during their treatment programs. We provide references and can happily connect you with our community. For information on our treatment programs for men and women seeking recovery, call 833-801-5483.

Essential Life Skills For Lifelong Recovery

Written by enlightened solutions on . Posted in Addiction, Family Recovery, Healthy Living, Mental Health, Recovery, Relationships, Sober Living. Leave a Comment

Empathy and Compassion: Living with compassion and empathy is not something many would call an essential life skill. However, in order to be a good human who does good things on earth, empathy and compassion is a must. We are tasked in recovery to always reach out our hands. As the saying in Alcoholics Anonymous goes, “love and tolerance is our code”. We are inherently self centered human beings. After developing an addiction, we tend to be even more selfish. Empathy and compassion are the ways in which we connect with others and step outside of ourselves in order to connect with someone else. Our relationships and connections with people are made deeper by practicing empathy and compassion.

  • Time management: Change is the only constant, it is said, and time is constantly changing. We only have so many waking hours in a day, days in a week, and so on. How we use our time is incredibly important because we’re either wasting it or making the most of it. Learning how to use a calendar, schedule appointments, prioritize activities, and make enough time for self-care in a day are essential life skills.
  • Asking for help: People who have had to make the decision to ask for help in finding treatment understand how life saving this life skill can be. We can’t possible know it all. In order to get things done, we often have to ask for help. Help you help yourself by feeling no shame when it comes to asking for assistance with something.
  • Active listening: We can go our entire lives without really listening to what someone has to say. From instructions to suggestions to someone’s expression of their needs, if we don’t actively and reflectively listen we miss out on what is being said.
  • Meditation: Taking time to quiet the mind is more than calming- it helps grow new brain muscle memory, reduces symptoms of stress, reduces intensity of mental health disorders, and radically improves health.
  • Financial Management: Some people never learn how to manage their money. Living in chronic debt or without any money can lead to stress and hardship which could eventually cause someone to relapse. Money comes and goes. Learning how to manage finances for the long term and the short term are essential for reducing stress and creating a sense of security.
  • Healthy Living: Eating organic, having a balanced diet, staying nutritionally well, and having basic cooking skills are all a part of healthy living. Your long term future depends on your physical health as much as it does your mental wellbeing.
  • Communication: communication is a part of everyday life >learning how to communicate honestly, tactfully, and articulately is helpful in every single area of life.

Enlightened Solutions believes that people entering recovery for an addiction are in need of developing or redeveloping essential life skills for life after treatment. If you or a loved one are ready to learn a new way of being, call us today for more information, 833-801-5483.

Between The Extremes: Where Drinking Isn’t Alcoholism, But Still A Risk

Written by enlightened solutions on . Posted in Alcoholism, Recovery. Leave a Comment

Alcoholism either is or it isn’t. That’s how media portrayal and social stigmatization would have it. You’re either a wild and reckless drunk or you are a moderate drinker who likes to enjoy themselves on occasion. For the people in between the black and white ends of alcoholic-extremism, they are stuck in limbo. They’re unlikely to become moderate drinkers. They are likely to develop a more fatal version of alcoholism. Problematic drinking is problematic drinking, at any stage.

Without a clinical, cultural, or social focus on regular, extreme drinking, there is an air of justification in the middle. Because one isn’t an “alcoholics” or hasn’t “hit bottom” yet, their problem is not as desperate. However, their health, of both body and mind, continues to be compromised. Speaking about her new documentary Risky Drinking, on HBO, filmmaker Ellen Goosenberg Kent describes, “…what people don’t understand though, [was]the vast spectrum of drinking. Most people fall between having no problem and alcoholism…” That “middle spectrum”, she emphasizes is worth investigating.

Holding On

The popularized idea of somebody “hitting bottom” threatens millions of lives. For the majority of problematic drinkers who are not diagnosed alcoholics, they still have a lot they are holding onto. What society deems as functioning tends to perpetuate ongoing alcohol abuse. Most people who have problems with alcohol do not look like the stereotype alcoholic. Due to the stark comparison, even though there is a sliver of doubt in a drinker’s mind, it’s quickly assured by the fact: I’m not that bad.

If You Think You Might Be An Alcoholic, You Probably Are

“That bad” is extremely dangerous and problematic drinking for an alcoholic. It is not signification that alcoholism hasn’t developed yet, but that it already has. Breaking down the sentiment, a drinker already recognizes there is concern with their drinking, slyly admitting that their drinking is “bad”. Second of all, such a sentiment indicates that the topic of someone’s real or not real alcoholism has been a relatively recent topic of contemplation. Most persons in recovery from alcoholism and treatment professions alike commonly agree, if you have to question whether or not you’re an alcoholic, you probably have a drinking problem.

Though the world tells you differently, there is no shame in admitting you have a problem with alcohol. If you are concerned you might have a problem, call Enlightened Solutions today. We offer a spectrum of care options to treat a spectrum of alcoholism. For more information, call 833-801-5483.

Acceptance And Change In Recovery

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Grant me the serenity to accept the things I cannot change, courage to change things I can, and the wisdom to know the difference.

This is the foundational prayer of 12 step community around the world but is also used by millions of people who are not in recovery. Serenity, courage, and wisdom. Three essential spiritual principles by which we learn to live, on which we learn to thrive, and through which we practice acceptance. Serenity

Stand in front of the ocean and try to stop the next incoming wave. Have any luck? Try it again. You’re unlikely to succeed. In life, there are many things which we cannot change. Serenity comes to us from learning to accept those things. Unfortunately, not all of the things we cannot change are obvious. Through the therapeutic work of recovery, we identify the things we have adopted a belief about and created habits for in our effort to change what is not in our control. We try to change other people. We try to change the way other people think, feel, behave, and act. We try to control external factors that we cannot. Serenity means accepting things as they are. In a personal story of The Big Book called “He Sold Himself Short”, an author writes, “Acceptance of things as they are has replaced the old impatient chomping at the bit to conquer the world.”

Courage

Sometimes it is easier to try and control or change others than it is to change ourselves. Placing the blame of what is wrong on other people relieves us of the responsibility to be accountable for ourselves. Taking an honest look in the mirror is scary! We are afraid of what we might see, that it might be worse than we thought or that we might not be able to “fix” it. Rarely is this true. Everyone is capable of courageous change.

Wisdom

Knowing what you can change and knowing what you cannot change is the true wisdom of acceptance. Acceptance doesn’t mean you condone what isn’t right or you permiss things that hurt you. It means you are wise enough to know you have to change how you relate to the world, not how the world is. As Michael Jackson famously sang, “If you want to make the world a better place, better look at yourself and make the change.”

Enlightened Solutions strives to help each client make the necessary changes in their lives so they can live without chemical dependency on drugs and alcohol.Our integrative program fuses traditional twelve step theory with holistic methods of healing. For more information, call us at 833-801-5483.

7 Ways To Amp Up Your Adult Self-Care Game

Written by enlightened solutions on . Posted in Healthy Living, Mental Health, Sober Living. Leave a Comment

Protect Your Feet

Our feet are pretty important. They get us to where we need to go, help us do fun things, and support our entire body. Fashionable footwear can be fun, but we need to start thinking holistically in recovery. Treat your feet to something sweet with footwear that is both good looking and good for your body. Supporting your body, literally, from the floor up is a way to help save your back in the future.

Get More Sleep

Sleep is a critical necessity in life and in recovery. On average, you should be getting 6-8 hours of sleep, though some researchers suggest that 10 hours of sleep would be the most efficient. Follow good sleep routines like staying off your phone, meditating, and going to bed at an appropriate time. Never say no to naps, but learn how to nap effectively: 20 minute power naps can reboot the brain while 90 minute naps can enhance productivity and creativity.

Be A Better Driver

How many times did you drive intoxicated and put others at risk? Driving each day is an opportunity to make a living amends for times we were more reckless and dangerous to others. Practice safe driving, don’t use your phone, and give yourself ample time to get to where you’re going so you don’t rush. Enjoy your driving time with books on audio or your favorite music.

Clean Your Room And Your House

Your messy days are over. It’s true, you’ll have days when a clean room is the least of your worries. A cluttered space equals a cluttered mind. Having material goods is a gift of recovery, so they should be well taken care of. In addition, you’re working hard to restore your immune system and your health. A clean home and living space reduces hidden toxins and germs which can cause illness.

Take Care Of Sexual Health

Sex and sexuality is not a common topic of recovery. Alcoholism and addiction can cause reckless sexual impulsivity. Taking good care of sexual health is part of being a grown person in recovery. Make regular appointments with doctors and take care yourself.

Cook Real Food

Learning how to cook is a benefit of recovery. When all we think about is our substances, we are less than inclined to take good care of ourselves. In the beginning of recovery it can be easy to opt for easy food options to at least eat. Later on, its essential to start practicing habits for a healthy diet. One of thebest ways to do that is to cook at home.

Enlightened Solutions aims to help men and women learn how to live life again through supportive twelve step based recovery fused with holistic and alternative healing. For more information, call 833-801-5483.

The Holidays Might Not Be Perfect And That’s Okay

Written by enlightened solutions on . Posted in Sober Living. Leave a Comment

Everything is picture perfect during the winter. Snow on the tree tops, decorations perfectly in place, the winter’s fashions making everyone look cozy. For perfectionists, especially those in recovery for drug addiction and alcoholism, trying to hold together the perfect holiday season is taxing. Many of us try to compensate for ruined holidays past by making each new one as perfect as possible. We have to realize that life continues to occur on life’s terms, even when it’s the holidays. Like any other day, we have to take each hour in stride and accept what we cannot change. Rather than fixate on what is going wrong or what might go wrong, try to focus on acceptance. Move past the judgments of good, bad, right, and wrong. Instead, take time to truly participate in holiday cheer and laugh merrily along the way. The true holiday miracle is that you’re alive and sober to see another winter season.

 

Asking For Help And Support Is Courageous

As recovering alcoholics, addicts, and perfectionists, we feel a nagging need to be in control of everything. Unfortunately, we can’t be in control of everything and we cannot do it alone. Out of our effort to put on a perfect face to demonstrate our recovery we forget that it is a sign of true growth and strength to ask for help. Connect with your friends, loved ones, and family members by participating in holiday preparations together.

 

Keep Your Expectations Low For Pleasant Surprises

Adhering to unrealistic ideals of perfection usually sets our expectations high. High expectations lead to very low disappointments. Tell yourself it’s okay to expect the unexpected and expect nothing at all. Keeping low expectations does not mean you expect the worse. It does mean you leave room to be pleasantly surprised.

 

Stay Focused On Gratitude And Thankfulness

The true purpose of the holidays is to give us a yearly chance to be in gratitude and thankfulness all the time. What matters is focusing on how our lives have changed and how rich they have become through sobriety. If you feel your perfectionism lighting up like a christmas tree, look at each twinkling light and find something to be grateful for.

 

Enlightened Solutions offers a sanctuary to those in need of help and support during the holidays. We know this time of year can be difficult and challenging for getting or staying sober. Our multiple levels of care help us to individualize a program to meet your needs. For more information call 833-801-5483.

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