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What fills your cup?!

I recently read an article about getting rid of toxic things in your life.  It made me think about what ACTUALLY fills my cup. And, on the flip side, what drains it.  A few things that have filled my cup recently:  sunshine, tea date with Aloha, trying a new Pilates class, ice cream with Theo, the gang back together, my sister’s smile, watching Kara get her first muscle-up, a side country hike with the boys, an extra workout with Jaime.  And the list goes on…

People ask me ALL the time why I do CrossFit.  There are more than one hundred reasons why but the single unparalleled authentic reason, is the family, the community, the squad.  This is what keeps everyone coming back for more.  Sure, you look fantastic, you feel amazing, you can pull cars off of small children, you can do hundreds of push-ups and pull-ups, you accomplish new things every day, youPR, you try new things, you become better at the things you do outside the gym, and you have one hell of family that would do just about anything for you.

So, my challenge to YOU this month is to search high and low for what fills YOUR cup, big or small.  It could be a morning meditation or an afternoon dog walk.  It could be a random act of kindness or a phone call to your mother.  I suggest surrounding yourself with like-minded people and get rid of the ones that drain you.  Replace the negative with positive.  And, by filling your cup first, you can be abetter person, friend, spouse, co-worker, parent to those around you.

Here are a few tips to help you fill your cup, and in turn, fill someone else’s:

1.      Take care of yourself-Eat well, sweat daily, get good sleep, and have a glass of water every once in a while.  Find the things that make YOU feel healthy and do them!  This will allow to show up better in your every day.

2.   Say no-Stop saying yes will when you REALLY mean no.  Go with your gut instinct and stick to your decision.

3.   Try something new-You will be amazed at how great you feel by the challenge, the accomplishment, and the “good” hurt.  Plus, change is good, right?!

4.   Meet up with a friend and have a genuine face-to-face conversation-I can’t begin to tell you how simple this seems and how hard it is to schedule. Just do it.  Make the time.  It is WAY worth it.

5.   Get outside-It is a funky time of year no doubt but make yourself get at least a few moments of fresh airEVERYDAY.  It is like a breath of fresh air…. HA!    You will feel instantly full.

Stop and smell the roses. Don’t worry be happy.  Stay present.  Say thank you.  Look around you, find the simple joys in life, and remember that if it doesn’t fill your cup, dump it.  Happy Spring.

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People want pets for many reasons. They’re cute, they’re friendly, and they can keep you company. If you are in your first year or so of recovery, there may be ways that having a pet can actually help you out and make your recovery stronger. However, it’s not a decision to be taken lightly. If you’re not in a good place, a pet may be an unnecessary liability. It may be better to wait. Here are some things to consider if you’re thinking about getting a pet.

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How a Pet Can Help

Pets Are Good Companions

One of the most common reasons people want a pet, especially a dog or a cat, is that a pet is a good companion. They don’t judge, they’re affectionate, and they’re always around. Loneliness is a common problem early in addiction recovery because people often cut ties with old friends who drink and use drugs. However, making new friends can take time and meanwhile, people often feel lonely. Loneliness isn’t just unpleasant; it can worsen issues like depression, anxiety, and other mental health issues that commonly occur with addiction. Finding ways to feel connected is essential to recovery success and having a pet around is one such way. It’s not a substitute for human companionship, but it’s certainly an improvement over isolation.

Pets Can Make You More Conscientious

We typically don’t think of responsibility as a selling point but for people recovering from a substance use disorder, it can be. Conscientiousness is a personality trait that appears to protect against substance use disorders. Conscientiousness includes things like being responsible, being organized, following rules, following a regular routine, and so on. While personality traits are inherently difficult to change, conscientiousness is more related to action than other personality traits are, which means you can become more conscientious by behaving more conscientiously.

Having a pet exercises your conscientiousness muscles in mainly two ways. First, having a pet is quite a bit of responsibility. You have to feed it, make sure it gets plenty of exercise, and make sure it has basic things like toys, a carrier, and somewhere to sleep. You have to make sure your pet is vaccinated and you have to take it to the vet when it’s sick. You’re responsible for the well-being of another living thing, which means you will get plenty of practice doing mildly annoying and unpleasant things. While this doesn’t seem very appealing, learning to care for a pet can help you cultivate compassion and get you outside of your own head, which may not always be a nice place to be.

The second way a pet will help you be more conscientious is that it will help you have a more regular routine. You have to feed a pet regularly and a cat, dog, or bird will even wake you up when it’s ready to eat. You are aware that you have to be home at night to feed your pet, so you’re less likely to stay out late or stay over with friends. This routine can help with other things like having a more regular sleep schedule and generally keep you tethered to the normal rhythm of the world.

Pets Are a Way to Connect With Others

Having a pet means you have an easy conversation topic most of the time. Everyone wants to talk about their pets because they love them, it’s rarely a controversial topic, and it’s more interesting than the weather. Having a dog is especially good for promoting social connection because you have to walk them and you are much more likely to meet and talk to your neighbors. Even people without dogs will be more likely to strike up a conversation. While most of these interactions will be superficial, it’s good to have more points of contact, especially with the people who live around you. As noted above, loneliness is a common problem in early recovery, and having a sense of social connection is one of the best ways to ensure your recovery lasts.

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Pets Encourage You to Be Active

This is mainly true of dogs, who have to be walked. Some dogs need a great deal of exercise, which means you’ll get plenty of exercise, whether it’s walking them, running with them, playing fetch, and so on. Having a dog usually means you get more activity spread throughout the day and it means you will be less likely to skip exercise if the weather isn’t perfect. While a short walk with the dog doesn’t seem like a big deal, many short walks throughout the week add up to quite a bit of exercise. Not only is that good for your health, but it’s also good for your recovery. Many studies have linked regular exercise to less stress, lower anxiety, better mood, and even longer periods of sobriety.

When You Might Want to Wait

Pets Can Be Expensive

Pets are a lot more expensive than you think. There are sometimes adoption fees, vaccinations, accessories like beds, carriers, toys, grooming items, and so on, vet bills, and food. A lot of people aren’t in the best shape financially when they start recovery and the financial stress of taking care of a pet certainly won’t help. 

Pets Entail Responsibility

As discussed above, responsibility can be a good thing for recovery, but it can also be too much. Keep in mind that if you drop the ball, it’s your pet who will suffer. It’s also possible that the responsibility of caring for a pet will be too much stress too soon. Stress is a major cause of cravings, so it makes sense to only increase your responsibilities gradually to avoid feeling overwhelmed.

Pets Can Be an Emotional Liability

The emotions involved in having a pet aren’t always positive. Animals have much shorter lifespans than people. They get sick and they have accidents. If you’re attached to a pet, its death can be devastating. If you feel like that’s not an emotional shock you’re prepared to handle--meaning you’re not sure you could stay sober if your pet dies--then it might be better to wait until you’re in a more stable point in your recovery.

Pets can be great companions. They can help us learn to be more compassionate and responsible, both of which improve your recovery and make you happier and more fulfilled in life more generally. However, once you adopt a pet, you’re responsible for its welfare. If you think there’s any chance that you will forget about it, neglect, or not be able to afford to care for it, it’s better to wait. You can always get a pet later. It’s also important to remember that as emotionally rewarding as caring for a pet can be, it creates an emotional vulnerability as well. Getting a pet is just one of many life choices that will affect your recovery from addiction and your overall well-being. 

At Foundry, we know that drug and alcohol use is just the tip of the iceberg when it comes to addiction. Mental health issues, trauma, stress, and isolation are often the real driving forces. That’s why we emphasize a comprehensive approach to recovery, one that doesn’t just emphasize abstaining from drugs and alcohol, but also addresses the root causes of addiction and gives clients the skills they need to live happier, more fulfilling lives. To learn more about our addiction treatment program, call us today at (844) 955-1066.

Anxiety disorders are among the most common mental health issues in America and they are a common route to developing a substance use disorder. Panic attacks may be a symptom of a panic disorder or perhaps of post-traumatic stress disorder. People who experience frequent panic attacks are often prescribed a fast-acting benzodiazepine such as Xanax to cope with their symptoms or they may self-medicate with alcohol, marijuana, or other substances. If you have struggled with panic in the past, the thought of having to give up these crutches may sound intimidating but it’s possible to learn to control panic without them. 

If you have experienced panic attacks in the past--which are characterized by shortness of breath, racing heart, confusion or disorientation, squeezing in the chest, feeling of impending doom, or feeling like you’re about to “lose it”--then you should certainly seek professional help. In the meantime, the following tactics can help you weather a panic attack.‍

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Understand What Panic Is

‍Part of the reason a panic attack is so frightening is that people who experience them are often not aware of what’s happening. The symptoms are similar to a heart attack and, in fact, many people go to the emergency room because they think that’s what’s happening. If you believe you’re having a heart attack, that will clearly make you more anxious, which will only increase your panic. It’s actually pretty hard to distinguish between a panic attack and a heart attack based on symptoms alone. Context makes a big difference. For example, if you’re under 40 and you have had panic attacks before, your symptoms are more likely panic. Symptoms such as squeezing in the chest, pain that radiates to the jaw or arm, or a ripping sensation in the chest or back is more likely a heart attack. When in doubt, it’s better to err on the side of caution and seek medical help.

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More generally, it’s important to understand that panic is what happens when your fight-or-flight system gets out of control. Perhaps something causes a bit of anxiety--a test or a confrontation--and that bit of anxiety signals a threat, and then you get stuck in a sort of feedback loop. The first step in controlling panic is to realize that anxiety, in appropriate amounts and in appropriate circumstances, is a useful emotion. The next step is to understand the role your own mind plays in escalating anxiety.

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Identify Catastrophic Thoughts

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The next step is to identify the thoughts that are amplifying your panic. These aren’t typically hard to spot, but the trick is to remember to be aware of them when you’re under stress. For example, when you feel anxiety or panic coming on, you may be thinking something like, “Oh, I’m having a panic attack--or a heart attack!--this is awful, I’m going to die, I’m going to go crazy, why can’t I stop this?” and so on. These kinds of thoughts only make things worse. 
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When you find yourself thinking these thoughts, there are two ways to respond. First, you can challenge your catastrophic thinking. For example, if you’re thinking, “I’m having a heart attack! I’m going to die!” think instead, “I’m only 25, so it’s probably not a heart attack, there’s no radiating pain or other symptoms. If I still feel this way in half an hour, I can go to the hospital. It’s probably just anxiety and anxiety can’t hurt me,” and so on.

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The other way to cope with these kinds of thoughts is to step back and be an objective observer. This takes a bit of practice and regular mindfulness meditation might help. When you do this, instead of trying to guess what every sensation might mean, you just observe it. “Oh, I’m feeling anxiety and now I’m feeling short of breath, which is making me feel more anxious. I mainly feel it in my stomach,” and so on. By accepting your anxiety and experiencing it without trying to suppress it or push it away, you avoid compounding your distress. 

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Breathe Deeply

‍As noted above, an anxiety attack comes when your sympathetic nervous system or your fight-or-flight system gets out of control. The fastest way to get it back under control is to take some slow deep breaths. Since constricted breathing is often a symptom of panic, this may be challenging but if you can manage it, it will calm you down pretty quickly. The exhale is especially important for stimulating the vagus nerve, which activates the rest-and-digest system. 

Try taking 10 to 12 breaths with a regular rhythm such as inhaling for three seconds, exhaling for six seconds, and pausing for a second before repeating. Research suggests that a rate of about six breaths per minute is ideal for relaxing and synchronizing your pulmonary and cardiac rhythms. Again, it can be challenging to slow down and breathe deeply when you’re having a panic attack, so just do what you can; even if your breathing rate isn’t perfect, it’s the aspect of your physiology that you have the most control over.‍

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Pay Attention to Your Environment‍

Another good strategy during a panic attack is to connect with your immediate environment using a grounding strategy. The idea is to use sensory input to connect to the here and now. Panic is always about what might happen--you might pass out or lose it, and so on, and wouldn’t that be awful? The initial anxiety likely stemmed from worries about potentially catastrophic outcomes from failing a test or interview or whatever. Grounding yourself with sensory input allows you to forget about all of that stuff and focus on the present. 

One common grounding technique is the 5-4-3-2-1 technique: Identify five things you can see around you, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. Take a moment to really experience each thing you identify. If you’re in a hurry, figure out which sense helps ground you the fastest and focus on that. It’s generally a good idea to practice this technique--and the other techniques, such as breathing as well--regularly, at least once a day, so you are more comfortable using them when you need to.

Panic is not an easy problem to deal with. The essence of panic is that it undermines your ability to think clearly and regulate your emotions. The best approach to treating a panic disorder or post-traumatic stress disorder is to work with a professional therapist to uncover the roots of the problem and develop comprehensive solutions. These typically involve a mix of behavioral and cognitive strategies, possibly with the aid of non-addictive medications, such as SSRIs. The strategies outlined above can help in the moment, but it’s also important to practice them in advance. If you need to use a grounding technique, for example, you don’t want to be thinking, “What was that technique again?” You want to recognize the onset of symptoms and automatically use a strategy that works for you.

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‍At The Foundry, we know that emotional regulation skills and treating any co-occurring mental health issues are major factors in long-term recovery success. We emphasize the treatment of trauma, including PTSD, as well as other anxiety disorders. We know that mental and physical wellness is key to recovery success. To learn more, call us today at (844) 955-1066.‍

We often think of relaxation as a luxury, something we do every once in a while if we can manage to get a few days off of work or get someone to watch the kids. However, daily relaxation is a necessity. It’s a vital part of good self-care, especially for anyone recovering from a substance use disorder and their families as well. Most people recovering from addiction say that stress is their biggest cause of cravings, and in fact, many addictions begin as a way of coping with stress and other challenging emotions. Chronic stress can also worsen health risks, such as heart disease, obesity, insomnia, digestive problems, and more frequent illnesses. These are all risks that are also increased by heavy drug and alcohol use. 

In short, taking time each day to relax isn’t just a luxury, but a way of protecting your physical and mental health, and a vital element of your recovery plan. However, it’s not always easy to relax, especially early in recovery when you may be feeling unusually tense, anxious, and irritable. The following tips can help you make relaxation part of your everyday life.

Set Aside Time

If you want to make relaxation a habit, you need to actually dedicate some time in your day to it. If you just figure you’ll squeeze it in when you have some free time, you’ll usually end up skipping it. Figure out a time that will work most days. Just before bed works pretty well for most people and relaxing can be a great way to improve your sleep as well. Right after work might be another good time and having a little buffer between your work and home life might improve your relationships. Find a time that works for you and try to stick to it every day.

Progressive Relaxation

As for relaxation itself, this is often harder than you would expect. You might sit down in your comfy chair with some nice music and still feel tense and agitated. One strategy that will probably help is progressive relaxation. Start at the top of your head, notice any tension there, and let it go. If it won’t seem to go away, try tensing the muscles for five seconds or so and then relax. When that area feels warm and relaxed, move on to the next area, perhaps your face or the back of your neck--both places that hold a lot of tension. It may also help to use visualization. For example, you may imagine the tense areas as a block of ice melting.

Meditation‍

The body and mind are connected in complex ways and it’s very hard to relax your body if your mind is tense, agitated, or racing. Relaxing your body should help to calm down your mind, but it can work the other way as well. Meditation can be an excellent way to relax your mind. There are many different methods of meditation and many of these are great for helping you mentally relax. Mindfulness meditation is currently the most popular form of meditation and it specifically emphasizes not getting wrapped up in thoughts. The Relaxation Response is a simple meditation method that combines progressive relaxation and mantra meditation. Research published in Public Library of Science ONE found that this technique--and likely others as well--actually cause genetic changes in the way your body responds to stress, including genes related to inflammation and oxidation, two kinds of stress that can lead to heart disease and cancer, respectively.

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Deep Breathing

Meditation can relax your mind and help you respond better to stress but it does take a little practice. In the meantime, deep breathing is a quick way to activate your parasympathetic nervous system and get your body and mind to relax. Deep breathing, and in particular, a long exhale, has been shown in many studies to activate the vagus nerve, which stimulates your rest-and-digest system. The ideal rate for relaxation appears to be about six breaths per minute. A regular rhythm like a three-second inhale, six-second exhale, and a brief pause before repeating should help you relax both mentally and physically. Furthermore, taking a few slow deep breaths is something you can do pretty much any time throughout your day when you need a short break.

Moderate Exercise

Many studies show that exercise is good for your mental and physical health, and good for addiction recovery. One reason is that regular exercise makes your brain less reactive to stress, which makes it easier to relax. If stress relief is your main goal, it’s best to keep your exercise fairly moderate because intense exercise, whether it’s long endurance-training sessions, or spending hours in the weight room can increase cortisol and require more sleep to recover. To relax, you would do better to engage in more moderate forms of exercise like walking or tai chi. Yoga can be a bit more intense but it also incorporates relaxation, stretching, deep breathing, and meditation, which can make it ideal for relaxing. The only caveat is that exercising within two hours of bedtime can make it harder to sleep.

Hot Bath or Shower

For relaxing your muscles and getting a little space from other people, it’s hard to beat a hot shower or bath. Music can make it more relaxing, and many scents, such as lavender are relaxing as well. Guys typically prefer showers but it’s hard to beat the relaxing power of a hot bath. As with exercise though, a hot bath too close to bedtime can raise your core temperature and impair the quality of your sleep. Therefore, if you’re taking a shower or bath near bedtime, go for warm, not hot.

Be Careful About Media Consumption

Finally, if you’re trying to relax, beware of unnecessary exposure to things that will make you tense. Exciting, suspenseful, or violent movies and TV shows get your adrenaline going and make it harder to relax. News and social media are terrible if you’re trying to wind down because much of that content is specifically calculated to make you angry. If you’re trying to unwind by looking at Facebook, you’re not doing yourself any favors. If you’re going to watch something to unwind, go for something funny or positive. Laughter is great for relaxing.

Relaxation plays an important role in addiction recovery. It helps keep you mentally and physically healthy. It’s crucial to make relaxation a regular part of your day. In fact, the more moments of relaxation you can work into your day the better. If you look at the best pro athletes, for example, they are typically the ones who look the most relaxed the instant they step off the field, off the court, or out of the ring. They know it’s time to let go of whatever mistakes they made and rest before they have to get back in the game. Stress is cumulative, so the more of those kinds of microbreaks you can incorporate into your day, the less burdened you will feel.

 At Foundry, we know that recovery from addiction is really about living a better life. It’s about being more skillful in the way you cope with stress, manage your emotions, and relate to other people. That’s why life skills, emotional regulation skills, self-care, meditation, yoga, and other practices are integral to our holistic addiction treatment program. For more information, call us today at (844) 955-1066.

There are two things addiction will ruin very quickly: your relationships and your finances. Drugs and alcohol get expensive when you need them every day, but the secondary costs are even more expensive. These include debts, legal and medical bills, and lost income. You might find yourself facing a pretty bleak financial situation in recovery. Financial stress is one of the biggest sources of stress for most people, which makes it a liability for recovery. As stressful as money problems are, it’s important to remember that they can be solved with a good strategy and consistent effort. The following is a brief look at how you can recover financially as you’re recovering from addiction.

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Write Down All Your Debts

Before you can make a plan, you have to figure out exactly what your situation looks like. This part can feel incredibly demoralizing but it’s necessary. Write down all your debts, including credit card debt, private debts, past due bills, student loans, home, and car loans, as well as any money you owe people for damaging their property or stealing from them. It might help to sort of compartmentalize while doing this. Don’t worry about how you’re going to deal with all of this; you’re just taking inventory right now. In the end, it actually makes you feel a little better to know what all of your financial obligations are, rather than having them all lurking in the dark.

Contact Your Creditors

If you thought writing down your financial liabilities was unpleasant, wait until you have to contact your creditors and other people you need to repay. Talking to creditors and people you’ve wronged is one of the most humbling things you’ll ever have to do, but again, it’s a necessary step. At this point, you have two primary aims: let them know you intend to repay them and see if they’ll be flexible on terms. Many people underestimate how much their creditors are willing to negotiate on repayment terms. It’s important to understand that debt collectors often buy your debt for pennies on the dollar, so pretty much anything you’re willing to pay them is gravy and other lenders would much rather work with you than write off your debt or sell it for a big loss. 

Your friends and family will likely be the most flexible on repayment terms, although it largely depends on how mad they are at you. Some might be willing to forget it entirely, but this isn’t just about the money; it’s also about taking personal responsibility and putting things right. Let these people know you intend to repay them even if it might take you a while.

Prioritize Your Debt Repayment

Once you have a complete picture of your debts and repayment terms, it’s time to make a plan for repaying them. Start with debts that are both urgent and important. For example, if you’re about to lose your house because you’re behind on the mortgage, focus on that first, and make minimum payments on the other things until you get out of danger. Next, focus on debts that are important but not urgent. Typically, these will be things like paying off high-interest loans or credit cards. Nothing bad will happen immediately if you don’t pay them, but the longer you wait, the bigger they get. Debts with high interest are like having a very big hole in your bucket: No matter how much money you make or how well you invest your money, your bucket is very hard to fill. 

Another good strategy for paying off debts is the “snowball” strategy. With this strategy, you focus on paying off the smallest debts first. There are a number of reasons this is often a good strategy. First, it can give you a huge psychological boost. If you have a list of 10 debts but five are small enough to pay off in a month or two, you feel like you’re making great progress and it’s much easier to think about how to pay off five debts rather than 10. It’s a big load off your mind. Second, knocking out small debts frees up money that you can use to pay down larger debts--hence “snowball.” While focusing on getting rid of high-interest debt is often numerically superior, the snowball strategy is often less stressful and more sustainable.

Write Down Everything You Spend Your Money On

Next, you have to figure out where to get the money to pay off these debts. Just like you made a list of all your debts, make a list of all your expenses. The best way to do this is to actually track your spending in real-time. This includes big things like car payments and small things like candy bars. Online credit card and bank statements make this process easier but you might want to keep a notebook to record spending as it happens. We often spend more money than we realize on things that don’t really improve our lives. This will help you spot that kind of wasteful spending and recording each transaction as you make it will force you to reflect on whether you really need the thing you’re about to buy.‍

Eliminate Wasteful Spending

Once you have a clear picture of your spending habits, look for things you can get rid of. How deep you go will depend on your money situation. There are probably things you can get rid of and not even notice--magazine subscriptions, apps, the membership to the gym you haven’t been to in a year, and so on. The tighter your money situation, the deeper the cuts. You may have to consider finding a cheaper place to live or do without some things until you get your money situation under control.

Work on Increasing Income

Eventually, you’ll need some kind of income. For most people, that will be from a job. There’s a huge range of employment situations people find themselves in after treatment, from going right back to their six-figure professional job as if they had been on vacation, to having trouble getting any job because of their substance use history. If you’re in the former category, you’re probably doing fine in terms of income but people in the latter category are in a tighter spot. For the moment, any job will do but be looking to trade up as soon as possible. The main things are to establish your reliability and skills. It may help to volunteer for a cause you care about. This helps improve your reputation, builds skills, and broadens your network. If you can, it’s also a good idea to learn some new job skills, possibly at a university or community college. 

Start Saving as Soon as Possible

Once you have things basically under control, which means you're making regular, perhaps even automatic, payments on your debts and you have some kind of steady income, it’s time to start saving some money. Living hand-to-mouth is extremely stressful and the more savings you have, the less you’ll stress about money. You might feel like you should wait until your debts are paid before you start saving but that might take years and in the meantime, you’ll be working without a net. Put a little money in savings every time you get paid, even if it’s only 10 bucks, and don’t touch it unless it’s an absolute emergency. 

Getting your finances sorted out in recovery may take a while. The hardest part is taking an honest look at your financial situation and talking to creditors. However, once you get working on the problem with a good strategy, you’ll feel much better. Keep in mind that paying your debts isn’t just about money; it’s part of the recovery process and often explicitly part of making amends. At Foundry, we know that addiction is a problem that affects every area of your life and therefore requires holistic solutions. We don’t just teach skills to help you abstain from drugs and alcohol; we teach skills to help you live a happier, more purposeful, more connected life. To learn more, call us at (844) 955-1066.

Depression is one of the most common mental health problems worldwide. It is also a common driver of addictive behavior. One study found that among people with a mood disorder such as major depression or bipolar disorder, about 32% also had a substance use disorder--that’s about four times the rate of substance use disorders in the general public. Common symptoms of depression include depressed mood, inability to enjoy anything, irritability, disturbed sleep or sleeping too much, weight changes, inability to concentrate, fatigue, lack of motivation, slow movements, aches and pains, substance use, reckless behavior, and thoughts of suicide or death. If someone you care about has depression, you probably want to help but it can be hard to know how. The following are some things you should avoid saying to someone with depression.

1.)“Snap Out of It”‍

If you’ve never experienced depression yourself, it can be hard to understand why someone can’t get out of bed, can’t focus, never seems to enjoy anything, never seems to be motivated, and so on. You may feel like they’re just not trying or they need someone to motivate them or wake them up. However, that’s not how it works. Telling someone to “snap out of it” or “cheer up,” even with the best intentions typically just makes things worse. Depression is a complicated problem and more and more research is showing that many forms of depression have physiological as well as psychological components. Telling someone to snap out of it may be like telling them to snap out of the flu.

2.) “Why Should You Be Depressed?”

We usually assume that if someone is depressed, they must be depressed about something. Often, this is true. Major life stressors such as a divorce, a job loss, or the death of a loved one can sometimes precipitate an episode of depression. Even a seemingly positive event like having a baby can cause depression. However, you don’t necessarily need a reason to be depressed, especially if you have had one or more episodes of depression in the past. It can occur spontaneously. Also, we all have different brains and different bodies and we all react to stressors differently. Even people who appear to have very good lives can be deeply depressed.

3.) “It Could Be Worse”

Similar to the point discussed above, “it could be worse” assumes you have to have a good reason to be depressed. You may be trying to put things in perspective, perhaps pointing out that there are people in your own neighborhood who don’t know where their next meal is going to come from, so you should feel pretty good about your life. Typically, this kind of strategy backfires. Someone with depression is just likely to feel bad about feeling bad. Also, a typical feature of depression is that you can’t imagine life getting better but it’s very easy to imagine life getting worse.

4.) “It’s All in Your Head”

People who haven’t experienced depression often imagine it as a problem of perspective--a short-sighted gloominess that would go away if you only looked at life differently. While it’s true that your thinking often contributes to depression, such as when you get stuck in cycles of rumination, worry, and cognitive distortions, there are two problems with telling someone depression is all in their head. First, it’s not all in your head. As noted above, recent research has found that much of depression may actually be in your body, particularly in the form of inflammation. Second, to the extent that depression is in your head, it’s nearly impossible to think your way out of it. The bleakness of your outlook doesn’t seem like depression; it seems like reality and it’s hard to argue yourself out of something you believe is true. 

5.) “Don’t Be So Selfish”

From the outside, someone with depression can seem self-centered or even solipsistic--they don’t want to work, they don’t want to help out, they don’t even want to get out of bed because their life seems so uniquely horrible. However, there’s no sense at all in which depression is an indulgence. As discussed above, depression feels more like a trap and you can’t think or motivate yourself out of it. Calling someone with depression selfish only adds to their burden of self-loathing. Again, imagine calling someone with the flu selfish, and that’s similar to calling someone with depression selfish.

6.) “You Should Try Exercising”

While it’s true that exercise is excellent for your mental health and should be part of any treatment plan, it typically isn’t sufficient by itself. It’s not bad advice, exactly, it just falls woefully short. When you’re depressed, everyone has some advice for you and most of those people have never been depressed themselves. Advice either falls flat or it makes you feel like there’s one more thing you’re not doing. At the very least, it underscores how little someone else understands what you’re going through.

7.) “Have a Drink”

Some people assume that depression is just a matter of feeling stressed and having a few drinks will help them relax and cheer up. While a few drinks may temporarily make you feel better, in the long run, alcohol will make you feel worse. As discussed above, depression--and especially bipolar depression--significantly increase your risk of developing a substance use disorder. You get to rely on these temporary boosts--or moments of relief--and before you know it, you can’t get along without drugs and alcohol.

8.) “You Should See a Therapist”

As with the advice to exercise, telling someone to get therapy isn’t bad advice in itself but it tends to fall flat. There’s a good chance that someone with depression spends half the day thinking, “I should see a therapist,” but, again, it’s just one more thing they should be doing but aren’t. They probably don’t need you to remind them. 

What may be helpful instead is to offer to help. Even in a mid-sized city, there are possibly hundreds of therapists. The thought of finding a good one, making an appointment, and actually showing up may feel overwhelming to someone with depression. Instead of suggesting they see someone, offer to help them with the process of finding a therapist and making an appointment. Try to remember that depression attacks the very faculties--motivation, optimism, focus--that you need to make a treatment plan and follow through. Seeing a therapist may seem like a simple thing to you but it’s not to them.

Depression is one of the most common co-occurring mental health issues along with substance use disorders. Depression typically comes first and substance use is more often a symptom and a way to try to manage the symptoms of depression. Any plan to treat addiction that doesn’t also address depression is not likely to succeed for long. If you have a loved one with depression, it’s important to see things from your loved one’s point of view. Plenty of well-meaning advice will either make no difference at all or make them feel worse. It’s far more helpful to be there for them, to listen, to try to understand, and to help them get treatment. 

At Foundry, we know that there is usually a lot more to addiction than substance use. We use a variety of evidence-based methods to diagnose and treat any co-occurring mental health issues, including depression. Our methods include cognitive behavioral therapy, or CBT, dialectical behavioral therapy, or DBT, mindfulness meditation, yoga, Alpha-Stim, and others. To learn more about our comprehensive approach to treatment, call us today at (844) 955-1066.

When people start thinking about quitting drugs and alcohol, they often imagine that recovery is only about abstinence. They believe they’ll be fine as long as they can resist drinking or using again. However, they soon discover that there’s a lot more to recovery. They encounter many unexpected challenges, and some of the biggest challenges are the tricks played by their own minds. The following are some of the most common challenges people encounter during their first year of recovery from addiction.

Difficult Emotions

For many people, staying sober isn’t terribly difficult as long as life is going pretty smoothly and they’re in a pretty good mood. Unfortunately, few of us get to abide in such a carefree state for long. Problems arise, bad things happen, and sometimes we just feel bad for no apparent reason. Dealing with difficult emotions is one of the biggest recovery challenges because drug and alcohol use often begins as a way of coping with these kinds of emotions. Stress is perhaps the biggest culprit but shame, anger, grief, sadness, and anxiety are major challenges as well. One of the most important parts of addiction recovery is learning strategies to manage stress and cope with challenging emotions.

Cravings

You might predict that cravings would be a problem when recovering from addiction since you no doubt experienced plenty of cravings during active addiction. However, coping with cravings when you intend to never use drugs and alcohol again is a next-level challenge because you often experience a craving as a sort of command that’s very hard to refuse. Learning to deal with cravings takes a multifaceted approach that includes identifying and avoiding triggers, behavioral strategies to keep from giving in to a craving, and emotional regulation strategies such as distraction, “surfing” the craving, and staying present. 

Relationship Problems

Your health and your career can survive addiction for a little while, but your relationships are usually the first to suffer. Substance use issues quickly lead to deceptive behavior, which undermines trust in a relationship. Your priorities become focused on drugs and alcohol and you neglect your responsibilities to your friends and family. You may even get to the point where you’re lying to them and stealing from them to feed your addiction. Drugs and alcohol impair your judgment, leading to more fights and faster escalation, and the list goes on. On the other hand, social support is one of the most important things in recovery. A lot of sober people find themselves examining all their burnt bridges, wondering which ones can be repaired.

Money Problems

After relationships, addiction is almost always hard on your finances. Drugs and alcohol cost money. Some drugs cost a lot of money. However, the really crippling expenses are secondary. They include high-interest debts, legal and medical costs, and lost income. It can be pretty demoralizing to come out of treatment, feeling like you’ve made a pretty good start turning your life around, only to realize your finances are in total chaos. It can certainly add to the stress discussed above. These problems can be overcome and they are certainly easier to overcome when you’re sober, but it will still take time.

Loneliness

People starting out in recovery often face a dilemma: They know that if they spend time with old friends who drink and use drugs, they will likely slide back into old habits, but they haven’t yet made new friends and so they often feel lonely. Loneliness itself is often a challenge because it can lead to boredom, depression, and anxiety, which are not helpful for recovery. As noted above, social connection is an especially important part of recovery, so loneliness is nothing to take lightly. Typically, the best way to deal with loneliness is to make friends within your recovery community. They could be people you went through treatment with or people from your 12-Step group. These are people you see regularly, who understand what you’ve been through and share your commitment to sobriety.

Boredom

People are often surprised how big of a challenge boredom is in recovery. There are two reasons boredom is so powerful. First, drugs and alcohol actually take up a lot of your time. You have to get them, which sometimes takes some effort, and you have to carve out enough time to use them with the least amount of trouble. When people quit, they suddenly find they have loads of free time and they aren’t sure what to do with it. 

The second reason is that addiction actually restructures your brain. Drugs and alcohol become the most interesting things in the world and everything else is a bit dull by comparison. Drugs and alcohol can also enhance your experiences, so even things you liked to do that weren’t substance-related might suddenly seem flat. Again, coping with this is a matter of deploying smart behavioral strategies and to some extent just being patient while your brain adapts to sober life.

Mental Health Issues

The majority of people with substance use issues have co-occurring mental health issues. A quality treatment program will identify and begin treatment of any mental health issues, since managing them is essential to a long recovery. However, people who try to get sober on their own or by going to AA or NA meetings might find that getting sober throws their mental health issues into sharper relief. Often, some form of therapy is necessary if recovery is going to last.

Transitioning Home

Transitioning from a treatment facility back to normal life is often more challenging than people realize. They go from a highly structured, sheltered, and supportive environment back to basically the same environment where their drinking and drug use was out of control. There is a big difference between coping with problems in a controlled environment and coping in real life. For that reason, transitional care is especially important. This might take the form of stepping down to a lower level of care such as an intensive outpatient program, a sober living environment, or transitional services.

Relapse

Finally, it’s important to remember that addiction is a chronic disease and relapse is fairly common. It can be dangerous and demoralizing. You might feel like you’ve wasted all your time and money and disappointed everyone who cares about you. You might feel like since you already messed up, you might as well go all the way. However, a relapse doesn’t have to be a permanent failure. People do recover after several tries. The important thing is to minimize the damage and try again as soon as possible.

At Foundry, we understand that substance use problems are only partially about substances. Recovery doesn’t come from white-knuckled abstinence, but from creating the kind of life where you feel happier and more connected and no longer feel like you need drugs and alcohol just to get through the day. Our treatment program is a multifaceted process that involves treating mental health issues, learning effective behavioral strategies, learning practical life skills, and building social support to help you solve whatever problems you may encounter. To learn more about our approach to treatment, call us today at (844) 955-1066.

Meditation can be an excellent part of an addiction recovery plan. In recent decades, there has been a lot of research showing practical benefits of meditation including stress reduction, increased productivity, better sleep, better relationships, and a greater sense of well-being. These can all serve you well in recovery. Because of the popularity of meditation in recent years, there has been a flood of information about it. Unfortunately, much of it is well-intentioned but misleading and if you follow it, you might easily miss out on many of the benefits of meditation or conclude that meditation just isn’t for you. The following tips can help make your meditation practice a more effective part of your recovery plan. ‍

1.) Know Your Needs

First, meditation has become part of the current zeitgeist. It’s in the media all the time and you often hear people talking about their meditation practices. It’s almost expected that if you’re living a healthy, balanced life, then, of course, you’re meditating. However, it’s important to have some idea of what you actually want from the practice. Do you want to reduce stress? Do you want to have more compassion for yourself and others? Do you want to improve your concentration? Do you want to become enlightened? There are no wrong answers, but your individual needs will guide your approach to meditation.‍

2.) Find a Style that Works for You

Next, it’s important to understand that meditation isn’t just one thing. There are many different styles, traditions, and techniques. Currently, mindfulness meditation is the most popular and well studied and it will be a good place for many people to start. However, it’s not the only game in town. You may want to try a different style of meditation based on what you want from your practice. For example, if you want to reduce stress, mindfulness or a relaxation-response style of meditation may be the best for you. If you want to cultivate compassion then loving-kindness meditation (metta meditation) is the way to go. If you want to improve your concentration then a meditation that builds focus on an object, such as the breath, may be the most helpful.

3.) Find a Teacher

As noted, there is a flood of information on meditation out there and much of it is second-hand, perhaps a copy of a copy of a copy. The fastest way to get into a meditation practice and figure out if it’s right for you is to find a teacher. Depending on where you live and your particular situation, this may be easy or it may be hard. If your options are limited, the best strategy might be to work with the best teacher you can find. Even if it’s not exactly the style you want to do, they can show you the basics and help you figure out where to go next. If there is no teacher available in your area, look into online options. You can take a mindfulness-based stress reduction course online, which lasts eight weeks and has been shown to be pretty effective. There are also many good teachers on YouTube who do guided meditations for beginners. Look for videos by qualified teachers such as Thich Nhat Hanh, Yongey Mingyur Rinpoche, Jack Kornfield, Jon Kabat-Zinn, Joseph Goldstein, and Sharon Salzberg.‍

4.) Be Consistent

One of the biggest mistakes people make when they decide to try meditation is that they only do it when they feel like they need it. Perhaps they feel stressed or unable to relax, so they decide to light some incense and sit on the floor for a while and be peaceful. While that’s not the worst thing you can do, it’s about like exercising once in a while or practicing the piano once in a while. You really only get the benefits from regular practice. Meditation is a way of training your mind and you won’t see lasting changes unless your practice is consistent. It’s much better to practice 10 minutes every day than to practice for an hour at random intervals.

5.) Stick With One Approach for a While

Once you start learning about all the different approaches to meditation, you may be tempted to try them all. However, as discussed above, consistency is important. Spend at least a month with one practice and see what happens. If you don’t feel like it’s a good fit for you or your priorities change, try something else. 

6.) Don’t Try So Hard

Another common mistake people make is that they try too hard. A common misconception about meditation is that the goal is to clear your mind, which isn’t very practical. Some meditation styles advocate single-pointed concentration. However, most people try to achieve this through intense mental effort, which often backfires. Typically, it’s more effective to relax and approach your thoughts in the role of an observer rather than a bouncer. If you get caught up in trying too hard and constantly judging your meditation, it’s going to be counterproductive.‍

7.) Focus On the Process

There’s a paradox when it comes to meditation: There’s something you want from meditation or else you wouldn’t bother doing it, but the more you focus on the result you want, the less effective the meditation is. The reason is that you can’t simultaneously focus on the present, accepting your thoughts and emotions, and think about how great life will be in the future when your thoughts and emotions aren’t so irritating. The way out of this paradox is to focus on the process. Make meditation a regular part of your day, like brushing your teeth. When you do the practice, just do it and see what happens. Whether your experience that day is good or bad, it still counts.

Meditation isn’t a silver bullet but it is a practice that can enhance your recovery in many ways. For example, mindfulness meditation practice helps people be more aware of their emotions, less reactive to stress, and deal better with cravings. It’s a sort of safety valve for your mind. It relieves some of the tension so you can think a little more clearly and make better decisions. Having an experienced teacher is the best way to learn meditation. Consistency, patience, and being gentle with yourself are also crucial for getting the most out of your practice. 

At Foundry, we incorporate mindfulness meditation and yoga into our treatment program because we know treatment is only effective if we treat the whole person--mind, body, and spirit. Meditation is one aspect of our overall approach to wellness. Long-term success in recovery means creating a life that feels purposeful and connected, with no need for drugs or alcohol. To learn more about our addiction treatment program, call us today at (844) 955-1066.

People often complain about brain fog in their first year of recovery. This is the feeling that you can’t focus on anything, even simple tasks, you can’t remember things you should be able to remember, you don’t feel motivated, you can’t form a plan and follow it through, or maybe you feel sort of emotionally numb. Your brain has a lot of adjusting to do during this early period and it’s normal to feel a bit off. People who have recently quit stimulants may have an especially hard time with brain fog since stimulants unnaturally enhance the faculties mentioned above. Brain fog can be a major challenge for recovery because it makes you have doubts like, “Will I feel this way forever?” and “How am I supposed to function like this?” Brain fog usually goes away on its own as your brain slowly adapts to functioning without drugs and alcohol. The following tips may also help.‍

1.) Go to the Doctor

If it’s been a while since you detoxed--several months, at least--and you feel like your cognitive symptoms haven’t abated, it’s a good idea to talk to your doctor. Malnutrition is a common problem for people with substance use disorders. Medical detox and treatment programs typically try to address this issue, but if you didn’t go that route or if you’ve fallen back into old lifestyle habits, you may have some nutritional deficiencies. Deficiencies in omega-3s, magnesium, B vitamins, and other nutrients may be causing your symptoms and your doctor can figure this out with a simple blood test. These are also usually easy to correct. 

It’s also a good idea to rule out possible medical causes. Sleep apnea, thyroid problems, autoimmune disorders, and traumatic brain injuries are all possible causes of brain fog that you’ll want to rule out. You may also be on medications that are messing with your cognition and you’ll certainly want to discuss any change in medication with your doctor.

2.) Talk to Your Therapist

If there are no medical causes of your brain fog, talk to your therapist, if you haven’t already. Brain fog may have a psychological cause. Depression is the most likely. People often don’t realize that impaired concentration, slow thoughts, and poor memory are all common symptoms of depression. Lack of motivation and energy and emotional numbness are more well-known symptoms. Your symptoms may also be related to stress and anxiety. Psychotherapy, possibly with the assistance of medication, can help get these under control and that should improve your symptoms. However, some medications like beta-blockers have cognitive side effects, so you may want to avoid those.

3.) Dial-In Your Sleep

As for the things you have the most control over, sleep is the most common culprit when it comes to cognitive issues. Even a relatively modest sleep deficit can significantly affect your cognition, impairing your concentration, working memory, recall, planning, and self-control. Most studies suggest that we need at least seven hours of sleep a night to function optimally and for many people, even seven hours will be too little. The National Sleep Foundation recommends between seven and nine hours of sleep a night and the optimum amount will vary by individual and by any extra recovery needs, such as recovering from physical exertion or illness. 

If you’re getting less than seven hours a night, there’s a good chance that’s causing at least some of your cognitive problems. While too little sleep is by far the more common issue, it’s also important to be aware that too much sleep can also cause cognitive impairment. So if you’re sleeping more than nine hours a night on average, you might want to shorten it a bit. It’s also important to sleep regular hours. That will make it easier to fall asleep and to wake up and you will feel less tired with the same amount of sleep.‍

4.) Experiment With Your Diet

As noted above, nutritional deficits can affect your cognition, so eating a variety of whole foods, especially nutrient-rich fruits and vegetables, will help fill some of those gaps. It may also help to eliminate certain foods. Inflammatory foods have been found to be especially bad for mood and cognition since they essentially trigger the same immune response you experience when you’re sick. Try reducing your intake of sugar, high-fructose corn syrup, refined wheat, fried food, and processed meats. Alcohol is also highly inflammatory and impairs cognition, but if you’re in recovery, you should be avoiding alcohol already. 

5.) Get More Exercise

Exercise is just as good for your brain as it is for your body. It increases blood flow to every part of the brain, it makes you less sensitive to stress, it improves your mood, and it helps grow new brain cells. Most research indicates that moderate-intensity aerobic exercise has the most cognitive and mental health benefits and one large study published in The Lancet Psychiatry found that team sports are the single best exercise you can do for mental health. If your head is foggy, a game of basketball, a jog, bike ride, or walk may be just the thing you need. ‍

6.)Practice Concentrating

Most of the items on this list are about removing the impediments to healthy cognition, but it may also help to challenge your brain more as well. Some of the cognitive impairment you feel after quitting drugs and alcohol comes from lack of use. It’s very easy to concentrate on things related to drugs and alcohol but everything else takes a back seat. You can start building up your focus and other cognitive skills by using them more frequently. Meditation is a great way to do this deliberately, but there are other ways to do this as well. Playing an instrument, for example, uses the whole brain and requires a lot of focus and coordination. High-skilled sports and possibly even some video games may also help.

7.) Be Patient

Finally, it’s important to be patient with yourself. It can be hard to go through your days in a fog, struggling to complete even the simplest tasks, but it will get better. Your brain has to heal from possibly a long time of drug and alcohol use and that just takes time. It’s also important to remember that whenever you feel challenged or frustrated trying to focus, your brain is actually adapting. Alternate periods of work and rest. After a time of trying to focus and remember, give yourself a real break, where you don’t do anything at all and be sure to get enough sleep. This gives your brain more opportunity to make the changes you require of it.

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Recovery from addiction is a process and sometimes it feels way too slow. At The Foundry, we know that one of the biggest challenges of recovery is persisting day after day when progress isn’t always obvious. We’re here to support you and your family through treatment and beyond, to give you the best chance of success. To learn more about our approach to treatment, call us at (844) 955-1066.

Trauma is one of the most common drivers of addictive behavior. Although identifying trauma can be complicated--as we’ll see--research suggests it plays a major role in developing substance use disorders. For example, one study found that 66% of women with an opioid use disorder also reported sexual abuse and various studies have found that between 20% and 50% of people seeking help for a substance use disorder also have symptoms of PTSD.

That’s why identifying and treating trauma is crucial for a strong recovery from a substance use disorder. Unfortunately, there are many misconceptions about trauma that contribute to the stigma and prevent people from getting the help they need. The following are some common misconceptions about trauma.

1. “Trauma Is Life-Threatening”

We tend to think of trauma as something that might kill us--combat, a serious car accident, an armed robbery, and so on. However, trauma is fairly subjective. Consider two potentially traumatic events: a serious car accident and a divorce. The car accident is typically more life-threatening but a divorce can deprive you of your family, your sense of belonging, a lot of your money and security, and even your sense of self-worth. All of this might have more profound long-term consequences for your life and sense of well-being. Therefore, it’s not necessarily true that just because you haven’t been shot at, beaten, or otherwise physically threatened, that you haven’t experienced trauma.

2. “People Who Experience Trauma Usually Get PTSD”

Awareness of PTSD has gradually spread following the Vietnam War. The US Department of Veterans Affairs estimates that about 30% of Vietnam War veterans developed PTSD at some point in their lives--a really astronomical number, considering the number is estimated to be less than 20% even for Iraq War veterans. However, conditions for Vietnam veterans were especially bad.

Draftees were disproportionately drawn from disadvantaged backgrounds, sometimes choosing military service to avoid prison time, they were often ordered to harm civilians or were required to harm civilians in self-defense, and they received little support upon their return home. All of these factors have been shown to increase the risk of developing PTSD. 

Among the general public, the odds that trauma will develop into PTSD are much lower. Although about 60% of men and 50% of women will experience trauma at some point in their lives, fewer than eight percent of Americans will ever develop PTSD. The severity of the trauma, a history of abuse or mental health issues, and lack of social support all increase your risk of developing PTSD following a traumatic event.

3. “Trauma Only Affects the Weak”

Given that trauma develops into PTSD only rarely, one might draw the conclusion that trauma only affects the weak. While some people are more vulnerable to trauma than others, “weakness” is not the right word for that vulnerability. As noted above, the severity of the trauma, history of mental health issues, and social support are all important factors, none of which you have much control over. A severe enough trauma will affect pretty much anyone and you have no control over a history of mental health issues. 

Research suggests that high trait neuroticism might also increase your risk of developing PTSD, as well as other mental health issues. You might even say it takes more strength for someone with high neuroticism to weather adversity and seek help than it does for someone who just isn’t too bothered by anything. Besides, the history books are full of people who did heroic things and later suffered from PTSD. Audie Murphy, for example, won literally every US military award for heroism during WWII but struggled with PTSD and alcohol use for the rest of his life. 

Furthermore, the fact that social support is a strong mitigating factor shows that we all need help sometimes, whether it’s from a therapist or from supportive friends, family, and colleagues. Your environment makes a big difference and what separates a “strong” and a “weak” person might be nothing more than the social support they enjoy. 

4. “Trauma Is Inherently Bad”

We tend to think of trauma as a bad thing. No one wants to be threatened, raped, beaten, shot at, divorced, or nearly killed in an accident. We avoid these things whenever possible. The immediate effects of these kinds of incidents are almost always bad--pain, shame, anxiety, depression, and so on. However, in the long term, it is possible to bounce back from trauma better than before.

While post-traumatic stress disorder gets most of the attention, there is also such a thing as post-traumatic growth. Just surviving a traumatic experience can be a source of strength because you feel like if you can survive that, you can survive anything. For example, many Civil Rights leaders survived assassination attempts, which only strengthened their determination.

It’s easy to imagine giving up in the face of credible death threats, but in these cases, the result was the opposite. That kind of growth is available to anyone who has experienced trauma. If you are able to learn from it, to gain a sense of purpose, to strengthen your connection to the people who are most important to you, and so on, trauma can be put to good use.

5. “You Will Suffer from Trauma for the Rest of Your Life”

The usual model of trauma is that we imagine being damaged physically or psychologically and carrying that damage the rest of our lives. It’s true that some kinds of trauma will change your life permanently, that some events leave scars. However, it doesn’t mean that you have to live less of a life. Even people who experienced childhood trauma or severe trauma can overcome it and even grow when they get the right help. There has been a lot of progress treating trauma in recent decades, which means trauma isn’t typically something that you have to suffer with for the rest of your life. 

At The Foundry, we understand that trauma plays a major role in substance use disorders. That’s why we use many different approaches to help our clients heal from trauma as part of our comprehensive approach to addiction treatment. Our methods include cognitive behavioral therapy, or CBT, dialectical behavioral therapy, or DBT, eye movement desensitization and reprocessing therapy, or EMDR, Alpha-Stim, family therapy, and others. To learn more, call us at (844) 955-1066.