Tossing and Turning: Substance Abuse and Sleep Disorders

Sleep is an integral part of overall well-being because it allows the body to heal itself and recharge for the next day. Poor sleep not only leaves you feeling exhausted the next day, it can also have a negative impact on your health and make you more susceptible to illness. Some people turn to drugs or alcohol as a way of self-medicating and helping themselves fall asleep, but substance abuse can actually make sleep disorders worse and cause substance-induced sleep disorder.

Stimulants can make it harder to fall asleep and result in insomnia or increased sleep latency. Your body and mind have difficulty relaxing and entering into restful sleep. On the other hand, while depressants can make it easier to fall asleep, you may find that you wake periodically during the night and do not feel as rested in the morning. You are not getting quality sleep or experiencing regular REM cycles, which are the deep sleep your body needs. As a result, you may be overly tired during the day but then still have trouble falling asleep at night.

Sleep disorders can put you at higher risk for relapse because they can be frustrating and stressful. It is hard to relax and feel energized the next day when you are tossing and turning all night or waking frequently. Addiction recovery can help to alleviate some sleep disorders, but it can take time for your body to return to more normal circadian rhythms and overcome the impact of substance abuse.

Activities such as meditation, exercise, progressive muscle relaxation and cognitive-behavioral therapy (CBT) can all support more restful sleep. Setting a consistent sleep schedule, avoiding caffeine, and creating a dark, cool environment to sleep in can also help. If you are having trouble sleeping because of substance use, contact Above It All Treatment Center to find out how we can help you rest easier.

[cta]Join the conversation on Facebook and tell us how addiction recovery has helped you overcome sleep problems.[/cta]

Kicking Tobacco Use to Get Healthier in Recovery

Tobacco use is a widespread problem across the United States and the world contributing to many health issues. In an effort to raise awareness, encourage people to quit their tobacco use, and deter youth from starting, Kick Butts Day was created. This year it will be celebrated on March 16, 2016.

Nicotine is highly addictive and smoking can be detrimental to your health. Not only does it affect your skin, eyes and teeth, it puts stress on your heart and lungs. Smoking can also increase your risk of developing several types of cancer. Tobacco use accounts for approximately 480,000 deaths every year in the United States. While you are in treatment for drug or alcohol addiction, it can also be beneficial to quit smoking as well.

Benefits of Quitting Smoking

Stopping tobacco use can benefit both your health and your recovery. In addiction treatment, you learn to curb cravings and temptation by engaging in healthy activities such as exercise, meditation and hobbies. By quitting smoking as well, this is one less unhealthy activity you will be engaging in and you will not be tempted to smoke even more as a way to maintain sobriety. Quitting smoking has many benefits:

  • Even after just one day of not smoking, your risk of having a heart attack decreases. In addition, your blood pressure and heart rate are lowered as well.
  • Shortness of breath improves and you develop higher stamina during physical activity.
  • You prevent emphysema if you quit before it has developed.
  • Quitting smoking can decrease risk of diabetes and help manage blood sugar.
  • Your immune system will become stronger helping you to fight off illness and infection.
  • You will improve the availability and flow of oxygen throughout your body.

Kicking tobacco is just one more goal that you can cross off your list as you strive to create a healthier lifestyle in recovery. It can give you more motivation and confidence in your ability to remain substance-free and boost your health so you feel stronger and more energized. If you struggle with tobacco use in addition to addiction, a professional treatment program can help you kick both.

[cta]Tell us how your life has changed for the better since quitting tobacco.[/cta]

St. Patty’s Day Grill Recipes

If you are ready to celebrate St. Patrick’s Day sans a trip to the bar, what better way to enjoy the day than grilling out with family and friends? Spring is just around the corner, so get your grill warmed up. You could ask others to bring Irish-inspired side dishes such as potato salad, colcannon (a combination of potatoes, bacon, onion, and cabbage), or Irish soda bread.

In the meantime, start prepping the corned beef and cabbage. You may be used to putting corned beef in the oven or crockpot, but it can be grilled as well. You want to make sure you let it soak for a few hours to get some of the salt out, then season it to your liking with black pepper, coriander, onion and garlic power, cayenne pepper, paprika, and thyme. You will want to grill it low and slow. At 250 degrees Fahrenheit, an average sized corned beef will take around an hour or two. You do not want to grill it too long or at too high of a temperature or it will dry out.

To go along with your corned beef, you could throw some cabbage on the grill as well, or foil packets with red potatoes, carrots and onions to add as a side.

Not feeling the corned beef? How about grilling Irish flank steak instead? It is another meaty, simple dish to throw on the grill. You could also grill up some bratwursts as well. There are plenty of possibilities for your meat course. Once the corned beef has finished cooking, you can use leftovers to make paninis on the grill to get that seared crust.

Finally, to quench everyone’s thirst, bypass the green beer and whip up some non-alcoholic drinks such as minty Shamrock shakes, green punch or St. Patrick-tinis! You could also get creative with fruit juices, soda water, sparkling cider and food coloring to make your own delicious creation.

St. Patrick’s Day is a holiday traditionally known for drinking, but you can start your own sober traditions and make it a fun-filled day you are sure to remember.

[cta]Share with us some of your favorite recipes for grilling or non-alcoholic drinks for St. Patrick’s Day.[/cta]

Spring Into Nature and Take Your Recovery Outside

Spring is just around the corner, so it’s time to shake off those winter blues and enjoy the beauty of nature. As the weather warms up, there are plenty of opportunities to take your recovery outdoors, breathe in the fresh air, and soak up the sunshine.

Nature can be very restorative and help boost your mood. Being in the peaceful outdoors can help you to clear your mind and get away from the hustle and bustle of everyday life. Instead, take in the beauty that surrounds you and appreciate the simple things in life. Connect with nature by meditating out in the wilderness, planting a garden you can tend to through the fall, biking along nature trails, or playing a round of golf.

Outdoor Activities in Lake Arrowhead

Lake Arrowhead is filled with outdoor activities and opportunities. Whether you’re looking to relax and unwind or engage in more active adventures, there’s something to suit everyone.

Take a hike. There are miles of nature trails winding through the San Bernardino Mountains. Get your heart pumping and work your muscles as you take in the sights. Take time to explore new areas and clear your mind. Vary your journey between easy trails and more difficult ones for even more exercise.

Go fishing or boating. Lake Arrowhead is an ideal spot for fishing and boating. Fishing can help you practice patience and give you time to relax and collect your thoughts. But getting that tug on your line can be very rewarding. Try your hand at canoeing or go out on a larger boat and get lost in the beautiful shimmer of the water.

Try horseback riding. Connect with animals and nature by going horseback riding and feeling the power of the horse beneath you while having the confidence that you’re in control. Stroll through the woods or along the lake and let the gentle rhythm of the horse melt your stress away.

Visit Wildhaven Ranch. This wildlife sanctuary can be a great place to learn more about endangered and indigenous animals in the area and get outside. Feel the excitement of seeing the animals up close while still enjoying the beauty of the natural surroundings.

These are just a few of the things Lake Arrowhead has to offer. Above It All incorporates this gorgeous mountain setting into its addiction treatment programs and encourages clients to connect with nature and all that it has to offer.

[cta]Tell us about some of your favorite outdoor activities in Lake Arrowhead on Facebook.[/cta]

10 Things to Do With Your Extra Day for Your Recovery

Leap years only come around every four years, and 2016 is one of them. That means you have a full 24 hours more than you had last year and more than you’ll have next year. Instead of wasting this time away, put it to use supporting your recovery from addiction. Here are some great ways you can use this extra day for your benefit:

  1. Attend a support group meeting. Whether you’re providing support to others or getting support for yourself, you’ll be in good company and can stay motivated to keep moving forward.
  2. Volunteer. Give yourself a greater sense of purpose by giving back and helping others. Whether you participate in a one day project or sign up for something ongoing, you can feel good knowing you’re making a difference.
  3. Treat yourself. Get a manicure or pedicure, play a round of golf, or have that cupcake for dessert. Do something that makes you happy and boosts your mood!
  4. Reflect. Think about how far you’ve come and how far you have yet to go. Remind yourself of your goals and keep working toward them.
  5. Connect with nature. Enjoy the sunshine and fresh air. Take a walk, work in the yard, or do something else outside to de-stress and clear your mind.
  6. Re-evaluate your relapse prevention plan. Review what you’ve been doing and take stock of what’s working well and what isn’t. Make small changes and add to your list of strategies and resources for supporting your recovery.
  7. Spend time with new friends. Make time for friends who support your recovery and are a positive influence in your life. Continue building these relationships.
  8. Go for a run. Burn off excess energy or stress, clear your head, and boost your mood. Regular exercise is a great way to stay in shape and promote better health in recovery.
  9. Get a massage. Relax your mind and body while treating yourself to a soothing massage. You deserve it.
  10. Try something new. Is there a class or activity you’ve been wanting to try? Somewhere you’ve been planning to check out? Use leap day to do it! What are you waiting for?

These are just a few ideas for how to make the most of leap day and keep your recovery from addiction moving in the right direction.

[cta]Join the conversation on Facebook and tell us how you’ll use the extra time to support your recovery.[/cta]

5 Sober Valentine’s Day Dates That Won’t Derail Your Recovery

Valentine’s Day is about more than champagne, roses, and boxes of chocolate, especially if you’re focused on maintaining your sobriety and building relationships. If you’re new to the dating scene, you don’t want to put too much pressure on yourself, whereas if you’ve been together for a while, you want to make it something meaningful. It can be a fine balance and will really depend on your individual situation and what you feel comfortable with.

Just because you’re not drinking doesn’t mean Valentine’s Day can’t be fun and enjoyable. Here are a few sober date ideas to get you started:

  • Go out for dinner and a movie. It may seem old-school, but there’s something comforting about sitting in the dark watching the big screen and sharing conversation over a nice meal.
  • Create a scavenger hunt that leads your date to places that have been memorable throughout your relationship. Maybe the location of your first date, first kiss, or the store where you accidentally knocked over that display while you were shopping together. The end might be your apartment for a home-cooked meal.
  • Take a day trip and explore the sights around you. Finally go to that museum you’ve been thinking about, or on a zip-lining adventure over the treetops. Or maybe you’re content just walking through a quaint town, talking and enjoying the scenery.
  • Pack your own picnic dinner and go for a hike or to the beach. Find a cozy spot to cuddle up and get lost in conversation. If the weather’s not cooperating, set up your own picnic inside and have a movie marathon of your favorite flicks.
  • Check out events in your community. See if there is live music happening, a poetry slam, a festival, or a comedian. Choose something you’d both enjoy where alcohol is not the focus.

Make Valentine’s Day special while not losing sight of all of the progress you’ve made in addiction recovery. It’s not worth it to risk your sobriety for one day when there are plenty of sober date ideas to put your own romantic twist on.

[cta]Share with us your sober date ideas for Valentine’s Day this year on Facebook.[/cta]

How to Host a Sober Tailgate for the Big Game

Football season is almost over, and that means the big game is coming up. Whether your favorite team is playing or not, it’s still fun to host a get-together and cheer along as the teams battle it out. While a sober tailgate may seem contradictory to the usual hoopla that surrounds the big game, it can become a great tradition and be an enjoyable experience for all.

Sober Tailgate Party Tips

Before the big day arrives, it’s important to plan ahead. Think through potential situations that may arise and how you’ll handle them. Put plans in place to reduce temptation and create a safe, fun environment. You may want to attend a support group meeting beforehand just to give yourself some extra motivation and encouragement in your recovery.

  • Ask friends to bring food, but leave the alcohol at home. You can whip up some mocktails or have an assortment of other non-alcoholic beverages available. You could even hold a contest to see who can come up with the best alcohol-free drink concoction.
  • Have games available to keep people entertained and take their mind off of drinking. Corn hole and card games are always fun and young and old alike can play.
  • Invite sober friends, or those who support your recovery. It’s okay to be selective about who you choose to spend your time with, so think carefully before creating the guest list. If you know Joe has a tendency to get drunk at every game, he’ll probably have more fun at a different party anyway.
  • Hold friendly competitions such as a cook-off to see who makes the best chili or burgers.

Don’t get yourself too worked up over what others will think about a sober tailgate. Focus on having fun with friends and getting hyped up for the big game and it will be here before you know it. Prove to everyone that alcohol isn’t a requirement to have good time.

[cta]Leave a comment on Facebook letting us know what you’ll be doing at your sober tailgate party.[/cta]

Above It All Treatment Center Admissions Team Takes Part in Heroes in Recovery 6K

Sacramento Bee

Above It All Treatment Center is dedicated to supporting recovery efforts on an individual and national level. The facility is pleased to announce that the Above It All Admissions Team, will be running in the Heroes in Recovery 6K in Palm Springs on February 6, 2016, to help break the stigma of addiction and raise awareness about addiction recovery. Dispelling myths and stigmas about addiction encourages individuals to seek treatment and promotes greater understanding and support from families and communities. It is these misconceptions that often hold people back from getting the help they need and impacts support in recovery. The race follows National Drug & Alcohol Facts Week: Shatter the Myths, which will be held January 25-31, 2016. The staff at Above It All is passionate about advancing education and advocacy for addiction recovery in all they do, and the Admissions Team is just one example of putting this vision into action.

More information can be found at Sacramento Bee.

How Nature Helps Recovery

We live in a world that is in a constant state of motion. There are always places to go, people to see, and things to do. Technology allows us to be connected 24/7. But when it comes to recovery, this can be a lot to handle. How can you focus on your own wellbeing surrounded by so many distractions and so much activity?

A change of scenery can be just what you need to refocus. When choosing a rehab facility, consider escaping from the hustle and bustle of the city and settling in a more rural locale. Surrounding yourself with the natural beauty of the mountains, forests, lakes, and countryside can enhance your recovery efforts in many ways.

  • There are fewer distractions. Nature comes at a much slower pace. This can be very calming and allow you to just take in the sights. You’ll notice the smaller details and appreciate the beauty of the natural world around you.
  • You can disconnect. Without the constant distraction of your phone or the Internet, you are forced to confront your thoughts and feelings. There’s nowhere to hide and you can work through the challenges you face. The peace and calm can help you think more clearly and rationally.
  • Breathe in the fresh air. Being outdoors in the fresh air can be invigorating. It wakes up your senses and can promote healing and energy. Spending time outside can also help you to sleep better at night because you’re more active and releasing pent up energy and tension.

Getting out of your comfort zone and normal surroundings can give you a new perspective. You’re forced to adapt in numerous ways and this can make you more open to new opportunities. In a different environment you can focus on your own wellbeing and doing what is best for you instead of looking around and being reminded of responsibilities that are waiting for your attention. Explore all that nature has to offer at Above It All Recovery Center and set your sights on overcoming addiction.

[cta]Tell us how connecting with nature has supported your recovery efforts by joining the conversation on Facebook.[/cta]

Sober Stocking Stuffers

The holidays can be tough for those in recovery. They may be reminded of how their addiction affected celebrations in the past and can be faced with a lot of temptation. Support from family and friends are an integral part of coping and staying strong. You may be unsure of what to get your loved one now that they’re in recovery and have changed their way of living. A bottle of wine is definitely off the table, and perhaps the trinkets of years past now serve as triggers.

Get creative when selecting sober stocking stuffers and think about what would be most meaningful or useful to your loved one. Pick out a few of their favorite candies or other treats – making them from scratch is even better. Design handmade “coupons” for things such as giving them a massage, a night off from doing the dishes, dinner of their choice, or a movie date. Pick little things you know they don’t like to do, or things that will make them feel special. Some other options could be:

  • A gift card: to their favorite store or restaurant, or to try a new activity they’ve been interested in – maybe a pass for a few yoga, painting, or golf classes.
  • Inspirational sayings: This could be a book of quotes, a nice picture or even a coffee mug. Something to remind them to stay positive and put a smile on their face.
  • A music mix: whip up a playlist of songs they can listen to when they need a pick-me-up, are running, feel like dancing out their stress, or are in the car on the way to work.
  • A gag gift: Pick up something that reminds them of an inside joke you have or just something to make them laugh.
  • The usual suspects: lotion, candles, coffee, tea, fidget toys and puzzles can all be relaxing and useful gifts as well.

Do not stress yourself out trying to come up with the perfect sober stocking stuffers. Just being together and knowing they have your support in recovery can be a priceless gift and better than anything tangible.

[cta]Share some of your best sober stocking stuffer ideas with us on Facebook.[/cta]