Leslie Glass's Blog, page 282

Explore Life In Recovery

Welcome to Reach Out Recovery. You can think of us as lifesavers to help you find recovery readiness when coping seems too hard.  Here you can find tools to talk with your loved ones: learn recovery literacy; find support and prevention tools for your teens. Best of all, here you can be inspired every day by the recovery lifestyle that will restore your peace and serenity. We search for the latest recovery tips, facts, and tools. Then we translate that information for you into easy to understand content.

Here are nine top articles to start exploring
1. How To Regulate In Recovery

We joke around about HALT, the acronym for hungry, angry, lonely, tired, but it was created as a reminder for a reason. 100% of my recovery is 100% affected by how I regulate myself. Let me explain, one of the things that became crystal clear as the years passed in recovery was that when I followed a healthy lifestyle, my life/recovery was easier to manage. (Keep Reading…)

2. Healing From Toxic Relationships

Toxic relationships are never easy. After we find recovery, we often have little or no room left in our lives for the drama that comes with these toxic relationships. Further, even healthy marital and long-term intimate relationships often go through major reconstruction during recovery or face collapsing. (Keep Reading…)

3. Surviving Trauma And Addiction: 10 Years Later

I am alive and thriving today because no matter what happened, I was determined to stay the course of my recovery and do more than just survive. It wasn’t easy. I have now been in and out of recovery for half my life. If you want to get technical, I’ve been working on recovery my entire adult life. I entered an addiction recovery treatment program at the tender age of 21, but it didn’t stick the first time. Or the second. Or the third. (Keep Reading…)

4. What Have You Done For You Lately?

By the time we find recovery, most of us realize what we were doing before wasn’t working. And many of us are ready to make drastic changing in the people, places, and things related to our downfall, but where to start? And how do we keep that up? Doing a weekly recovery check-up helps you monitor your progress and add new healthy activities to your week. (Keep Reading…)

5. Managing Mental Health And Addiction Is Resilience

It’s a funny thing when you write about your own mental health. On the one hand, I do so because I have certain insights into all of this that might make my point of view helpful to some people. On the other hand, making my own life public doesn’t come without a price, so I want to be clear about something. My recovery, and my ongoing work to understand mental health and how to manage it has not made me weak or fragile, it’s made me stronger and more resilient. (Keep Reading…)

6. Top Five Areas For Recovery Healing

Recovery healing is an exciting concept that is just now gaining momentum. For those new to recovery, it may seem that not using means you’re in recovery. And further, that life and relationships can be restored just by the absence of doing whatever substance or behavior was out of control. Those in long term recovery, however, know that recovery healing is a balanced lifestyle with these five components all in place and working together. (Keep Reading…)

7. Dear 20-Year Old Me

Hindsight is a wonderful thing. I wish I knew at my darkest times what I know now, six years sober. I wish I could go back to my 20 year-old younger struggling self and tell her what would happen if she continued on her path of destruction. I’d love to hold her hand, to comfort her, and give her some coping strategies for her overwhelming life—a life she just can’t make sense of. I’d love to tell her that it wasn’t her fault—that she was primed for this path—and that she could learn to love herself enough to stop her harmful and addictive behaviors. (Keep Reading…)

8. Five Recovery Lessons I Learned About Myself

Recovery lessons are tough to learn. Since I’ve been working on these lessons for two decades, I have had some time to think about recovery, and what I’ve learned about myself.  Here’s what recovery work revealed about me that I didn’t know at 21, or even 30. (Keep Reading…)

9. Poor Body Image Led To Substance Use

Poor body image plagued me since childhood. I’ve always been the big girl. In pre-school, I compared the size of my thighs to the next girl next to me. In middle school I was put on a diet. Finally by my teens, I discovered the miracle cure: drugs. For the next twenty years, I used drugs control my poor body image. (Keep Reading…)

Keep Learning

Many of our visitors begin in one of these popular categories:

Abuse
Adult Children Of Alcoholics
Boundaries
Codependency
Grief
Family
Relationships

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We also have a fabulous Facebook page that is updated daily. We post links to our new articles, inspirational quotes, some fun memes, and heartwarming videos. It’s a respite from the dirt and grime of everyday life, and it’s a great place to find other people who have been through similar problems. We’re also on Youtube. You can visit the ROR Youtube channel to see our history in 72 videos, from 11 seconds to 24 minutes.

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Recovering Addict Uses Artwork To Help Those Struggling With Addiction

From wsfb.com

A recovering addict is using artwork to help people struggling with addiction as the opioid epidemic plagues the country.

Benjamin Grippo of West Hartford founded Artists Against Overdose. He collects artwork to sell at an annual auction. The proceeds go to the Greater Hartford Harm Reduction Coalition, which helps people impacted by drug use.

His goal is to get Narcan into the hands of people who can’t afford it. Narcan is the life saving medication that reverses the effect of an opioid overdose.

“There should be Narcan in every restaurant, there should be Narcan in every school,” Grippo said.

Grippo is using his own lived experience to make a difference.

After being discharged from the army, Grippo began using drugs.

“I started using more and more regular drugs and more and more a little cocaine, little pain pills here,” Grippo said.

Then one day, a friend asked him if he wanted to try heroin, and he agreed.

“I quickly transitioned to intravenous using,” Grippo said. “I quickly got up to doing more bags at every time because I couldn’t get high off of it.”

As the years went by, he knew he needed to change. Grippo went to rehab and worked to rebuild his life.

“This epidemic and this problem is very dark and bleak and a lot of people aren’t living,” Grippo said.

For Grippo, Artists Against Overdose also helps educate people about the impacts of drug use.

“People need to know what’s going,” Grippo said. “They need to educated, children need to be educated.”

The auction is on Saturday, March 30 in Hartford. It will feature some artwork by artists who have overdosed and passed away- everything from photography to graffiti and tattoo art.

For more information about the event, check out https://www.aaoshow.com/.

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Avicii’s Family To Launch Foundation For Mental Health & Suicide Prevention

From USA Today:

The family of the Grammy-nominated Swedish electronic dance DJ Avicii is launching a foundation in his memory.

The international pop star, whose name was Tim Bergling, died in Muscat, Oman, on April 20, 2018. He was 28 years old. Police said there was no evidence of foul play.

His family announced Tuesday that the Tim Bergling Foundation will initially focus on supporting people and organizations in the field of mental illness and suicide prevention. It also will be active in climate change, nature conservation and endangered species.

The foundation’s objectives may be pursued in Sweden and abroad.

The international pop star performed his electronic dance songs at music festivals around the world and landed on U.S. radio with his country-dance mashup “Wake Me Up.”

He retired from touring in 2016.

The post Avicii’s Family To Launch Foundation For Mental Health & Suicide Prevention appeared first on Reach Out Recovery.

5 Simple Ways To Stay Motivated At Work

From Thrive Global:

Even if we love what we do, we may find our motivation at work waning from time to time. It happens to the best of us, and when it does, it can compromise our focus, productivity and confidence.

There are four key reasons our motivation at work may waver: 1) A values mismatch, 2) lack of self-efficacy, 3) disruptive emotions, and 4) attribution errors (i.e. not knowing what went wrong with a task), according to Richard E. Clark, Ed.D., a Professor Emeritus of psychology and technology at the University of Southern California, and Bror Saxberg, the Vice President of Learning Science at the Chan Zuckerberg Initiative. The two write about these “motivation traps” and how employers can solve for each one in the Harvard Business Review.

But as individuals, having some motivation-boosting strategies at the ready can help us get out of a rut quickly. We asked members of the Thrive Global community to share their best tips for staying motivated at work. Which ones will you try?

Think about when you wanted what you now have

“On really tough days when I feel like giving up, I try to think back to when I wanted what I have now (my role, lessons I’ve learned, relationships, self-awareness, my abilities, etc.). It shifts my perspective and helps me remember to focus on gratitude. Plus, I’ve never given up before, so why should I start now? Things usually aren’t as bad as they seem.”

—Megan Garheart, corporate recruiter, Baltimore, MD

Focus on the value you’re adding

“I’ve always found that focusing on why I’m doing something helps me stay motivated at work. When I can clearly see the deeper purpose behind what I’m doing — not just that it’s my job or that I’m expected to deliver something — I stay excited about the value my work adds to the bigger picture. For example, screening candidates might feel tedious at times, but reminding myself that I have the privilege of learning about many people and identifying those who will thrive on and improve our team is motivating.”  

—Andrew Gobran, people operations, Minneapolis, MN

Think of your job as an investment in your future 

“I work at a place where burnout is expected. So many around me are too worried about running out of steam — including myself — that I think we forget why we applied to that job in the first place. If I ever get to that point, I’ll remind myself that each day at my job is an investment in my future. In other words, I like to think of where I’ll be in the next five years, then look at the next year, the next six months and then the next week. I tell myself, ‘What do you need to get done today so that the future you want is that much closer?’ It’s a daily dose of investment medicine for motivation.” 

—Jacob Kountz, mental health worker, Bakersfield, CA

Break tasks into smaller chunks

“I use the rule about doing 52 minutes of work followed by 17 minutes of rest, a break, or a change of scenery. While I’m not so strict about the ratios, I’m relieved to know I have scientifically-proven permission to change it up. But while at my desk, I glean a great deal of motivation from stopping, taking a deep breath, and getting curious. I love writing to-do lists. As solopreneurs, we sometimes sabotage ideas and creativity because we know the burden of execution lies solely on us. Nevertheless we keep going, staying in love with our work, projects, outcomes, and the difference we’re making in the world. Breaking ideas, projects, and tasks into smaller chunks has been incredibly good for digestion!” 

—Meris R. Gebhardt, founder, New York, NY

Recharge your batteries

“A lack of motivation can impact numerous aspects of our personal and professional lives. Fortunately, there are several ways to combat this lackluster feeling, recharge our batteries, and restore our optimism. One is to ask if your expectations are too high. If so, recalibrate. If others have noted that your attitude may need adjustment, you may also consider planning your vacation sooner than you usually do, taking a mental health day from time to time, seeking professional guidance, or asking for a transfer or temporary reassignment.”

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Can Passion Be The Solution To Addiction?

From Psychology Today:

Life can be better—and longer, and addiction-free—when you have a sustainable passion.

What makes you live longer? What makes life more satisfying? What enables people to resist addiction?

These three questions have an answer in common—a remarkably good piece of news about which we should continually remind ourselves.

One piece of evidence to support our answer was produced by Lewis Terman, an educational psychologist at Stanford University, who developed the modern IQ test in 1916. Terman believed intelligence was inherited, and he was associated with the eugenics movement.

But our answer has nothing to do with IQ, nor the damaging notion of genetic determinism. Instead, it’s about something quite different that Terman discovered despite his prior beliefs.

In 1921, Terman and his colleagues started a study built around IQ. Originally titled The Genetics Studies of Genius, it evolved into the Terman Study of the Gifted (it’s also now known as The Longevity Project), and comprises the longest study of individual lives ever conducted.

Terman wished to follow the most brilliant young people in America, as determined by his IQ test and similar instruments, to prove his belief about the determining impact of high intelligence on people’s lives.

But the results didn’t show that intelligence determined people’s lives. One example that hit Terman was that only 50 of more than 1,500 high-IQ subjects became university faculty. Terman (who died in 1956) was forced to conclude, “We have seen that intellect and achievement are far from perfectly correlated.”

The study continued until the last subject died. When the results of the research were safely able to be concluded, Time announced the study’s single, most definitive finding with this headline last year: “This 95-Year Stanford Study Reveals 1 Secret to Living a Longer, More Fulfilling Life.”

It wasn’t intelligence. Nor was it achievement. On the other hand, the Time subhead declared, “This decades-long study shows that living an easy, stress-free life won’t make you happier—and definitely won’t help you live longer.” In other words, living in Margaritaville or La Dolce Vita wasn’t the answer.

But before returning to the answer, let’s reflect on the finding that not only the most satisfying lives, but the longest ones, shared the same trait.

And that trait was having a purpose.

The study’s conclusion:

We did not find that precisely living out your dreams matters much for your health. It was not the happiest [meaning “most pleasure seeking”] or the most relaxed older participants who lived the longest. It was those who were most engaged in pursuing their goals.

In other words, having a life-motivating purpose—one providing a meaning beyond meeting basic needs—is the secret to a longer, more fulfilling life.

Of course, like many life secrets, this one seems simple and straightforward upon reflection. Having something you want to do, a role to play that you consider important and worthwhile propels you through life, making life more engaging and fun. This doesn’t mean that your life will proceed effortlessly or be trouble-free. But an energized and directed life is one that also more readily overcomes obstacles—which brings me to addiction.

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Addiction Songs Help Recovery

There are a lot of solid, science-backed reasons why music can help with your recovery. That’s why there are so many addiction recovery treatments centered around music and music therapy. Basically, music makes you feel better because it can help your brain chemistry.

But, even more than helping your brain release dopamine, listening to music is fun and pleasurable. For some, music can also help get in touch with your feelings or help process feelings. Music is a great release in general and people in recovery and with mental health diagnoses can find great relief in music

Songs about Addiction

1. Breaking the Habit – Linkin Park

This song was written by one of the band members of Linkin Park. It’s about a close friend and his addiction to drugs. The lead singer had suffered addiction problems in the past. For the first year he sang it live, he would have a hard time performing without crying.

I don’t know what’s worth fighting for
Or why I have to scream
I don’t know why I instigate
And say what I don’t mean
I don’t know how I got this way
I know it’s not alright

So I’m breaking the habit

This song also shows another important thing about addiction. It shows that someone’s addiction affects the people around them. As a result, it offers another reason for someone to get clean.

It taps into human’s love of others. It’s easier to do something for someone else for some people. Staying sober is something you need to do for yourself. But getting sober is something you can do for someone else.

The song does this by showing the emotion the singer has for his friend. Addicts often feel isolated and alone. Songs like this can help them understand that people still care about them. This can help them find the courage they need to get treatment.

2. Somewhere I belong – Linkin Park

Somewhere I belong by Linkin Park is another powerful hit that cuts deeply into the soul of an addict. Linkin Park’s powerful sound can be a helpful way to get over resentful feelings It helps you find the anger in yourself and where it’s coming from so you can heal.

This song also shows something else about addiction. One of the most common things substance abusers describe is the feeling of being alone. That’s why groups like Alcoholics Anonymous and Narcotics Anonymous are so successful. They help addicts understand that they’re not alone.

The support networks these groups provide can be literal lifesavers. They help people break away from themselves. That means they don’t feel trapped and alone anymore. This gives people the courage to fight against addiction.

I will never know myself
Until I do this on my own
And I will never feel anything else
Until my wounds are healed
I will never be anything
Till I break away from me
I will break away
I’ll find myself today
I wanna heal
I wanna feel

Like I’m somewhere I belong

Another thing this song shows is the conflict within an addict. No one wants to be addicted. Instead, they “wanna heal”. But, they feel like there’s something that stops them. They feel separated from themselves. They can also feel hurt.

This pain can make someone turn to drugs. They think that drugs provide an escape. However, the escape is only temporary. Instead of healing you, they make you feel worse. But it’s hard to have that kind of perspective when you’re addicted.

Songs like this one can help addicts be honest with themselves. In turn, they can seek treatment. They can understand that the only way to actually heal is to get sober.

3. K’S Choice – Not an Addict

This song takes us through the motions of someone using drugs and trying to figure out if they’re an addict. It can be helpful for those listening to question their own addiction or understand signs of addiction.

Another thing this song does is provide inspiration to get clean. It talks about how drugs have taken over the singer’s life. It also describes how you don’t have the same freedom when you’re addicted. That means it is a powerful tool to speak to addicts. It helps them understand what their addiction costs them.

I’m not an addict (maybe that’s a lie)
It’s over now, I’m cold, alone
I’m just a person on my own
Nothing means a thing to me
Oh, nothing means a thing to me
I feel alive
Free me, leave me
Watch me as I’m going down
Free me, see me
Look at me I’m falling
And I’m falling………

It is not a habit, it is cool

This song also does a great job of showing the mindset of an addict. Specifically, it shows how an addict can be in denial. The singer insists that substance use isn’t a habit. However, the very first line shows that he knows that isn’t the case. The line “(maybe that’s a lie)” is the singer’s sober mind. It’s attempting to show the real truth.

4. Under the Bridge – Red Hot Chili Peppers

Lead singer Anthony Kiedis wrote this song to talk about his lonely struggle with addiction. He sings about how narcotics has affected his life. The song has a very sad tone. Unlike some other songs, it’s not a glorification of drugs. It’s meant to show how addiction

This song uses amazing metaphors for drug use. For example, using the phrase “where I drew some blood” refers to using needles. However, blood is also symbolic of life essence. In this way, it shows how drugs take over your life.

This song is also very relevant to today’s world. This is because it’s about heroin. Heroin and other opiates and opioids have always been a problem. But the modern opioid epidemic has made the problem worse.

Under the bridge downtown
Is where I drew some blood
Under the bridge downtown
I could not get enough
Under the bridge downtown
Forgot about my love
Under the bridge downtown

I gave my life away

The last line that we quote is especially important. Anthony Kiedis is saying that he didn’t control his life anymore. Instead, drugs controlled his life. That’s what leads to all of the other tragedy in the song. Instead of doing something, his addiction controlled his behavior.

Earlier in the song the singer describes how lonely he is. This leads into the story of his drug use. It shows a feeling that’s common among addicts. They feel isolated. That makes them turn to drugs. They use drugs to escape from the feeling of loneliness.

Lots of songs about addiction have this theme. Sometimes the singer uses the song as a way to express their pain. This helps to remove feelings of loneliness. It provides a way for the singer and audience to connect.

They bond over common feelings. They also bond through common experiences. This act of bringing people together helps people find the courage they need to recovery. People say that recovery is a lonely road. But music, support groups, friends, and family mean that isn’t true. Recovery can be a lonely road. But it doesn’t have to be.

5. Rehab – Amy Winehouse

This song may hit some addicts because this song illustrates how the subconscious mind refuses to let addicts help themselves. Despite many people trying to help her addiction, she refused to take recovery seriously.

This is a mindset that many substance abusers have. They don’t think they have a problem. That means it’s hard for them to accept the help they need. It also means that they don’t really try to get better. This type of denial stands in the way of sober living.

This song illustrates Amy’s refusal to attend treatment center for addiction. It can be a haunting reminder of what happens when recovery comes too late. Amy Winehouse lost her battle with addiction and passed away in 2011.

They tried to make me go to rehab
I said, no, no, no
Yes, I been black
But when I come back, you’ll know, know, know
I ain’t got the time
And if my daddy thinks I’m fine
He’s tried to make me go to rehab

I won’t go, go, go

This song also acts as a warning story. Everyone knows what Amy Winehouse’s fate was. Her refusal to get clean and stay clean led to her untimely death. Realizing this can help someone make the choice to take their addiction treatment seriously. In fact, Rumer Willis cites Amy Winehouse as one of the reasons she chose sobriety.

6. Mary Jane’s Last Dance

The song “Mary Jane’s Last Dance” is a wonderful example of a song about addiction. In the song, Tom Petty talks about marijuana as a woman named Mary Jane. Throughout the song he constantly references feeling alone. He also talks about using the drug to escape the pain of being alone.

No matter how you feel about marijuana, the song is a good look at the mindset of an addict. People use drugs for lots of different reasons. Some people use drugs because they’re bored. Others use drugs to self-medicate. Both of these choices can result in addiction.

Also, the song shows how hard it is to break an addiction. The singer keeps going back one more time. He knows that it’s a bad idea. But he can’t stop himself. He lists lots of reasons he’s upset. These are all reasons people turn to drugs. They feel like they’re screwing up.

Unfortunately, Tom Petty passed away recently. He died from an accidental overdose. The singer had a fractured hip. He was using lots of pain medication to deal with it. Even though Mary Jane’s Last Dance isn’t about opioids, its message is still relevant to the current crisis.

Last dance with Mary Jane
One more time to kill the pain
I feel summer creepin’ in and I’m
Tired of this town again

Well I don’t know what I’ve been told
You never slow down, you never grow old
I’m tired of screwing up, I’m tired of goin’ down
I’m tired of myself, I’m tired of this town
Oh my my, oh hell yes
You got to put on that party dress
And grab me a drink, sing me a song,
Take me as I come ’cause I can’t stay long

Last dance with Mary Jane
One more time to kill the pain
I feel summer creepin’ in and I’m
Tired of this town again

There’s another element of this song that’s relevant to addiction treatment. Part of the reason the singer keeps using is because he’s “tired of this town”. Many people struggle with the decision to get treatment because they have to travel.

But staying in the same town you’re in doesn’t make things better. Instead, it keeps you trapped in a life that fuels your addiction. That’s one of the reasons going to addiction treatment out of state can help. It gets you out of your daily habits. That makes it easier to focus on getting better. It also removes the temptation to use.

Songs about Recovery

7. Sober – Pink

Pink talks about how it feels to be sober at a party and how comforting it is for her. The song also talks about the vices we choose. She gave up using drugs in 1995 and sings about the reward of being sober at a party with no desire to get high.

The song also speaks to addicts another way. One of the hardest parts of getting clean is understanding a life without drugs. The line “But how do I feel this good sober?” shows this reflection. It demonstrates that, when you’re addicted, you can’t understand enjoying anything else.

I’m safe
Up high
Nothing can touch me
But why do I feel this party’s over?
No pain
Inside

You’re my protection

But how do I feel this good sober?

The song also provides insights into the mind of an addict looking back. That means it provides wisdom for other addicts. One of the lines is “When it’s good, then it’s good, it’s so good till it goes bad”. That is a good way of describing substance abuse in a way that others can understand.

Sometimes addicts don’t want to get help. They think that everything is good. Pink’s response to that is on point. It’s so good till it goes bad. This message can help people realize that their addiction is more than the moment they’re in. Without help, the addiction lasts forever.

8. Straight Lines – Silver Chair

Straight Lines is about becoming a believer that you can make it through tough times and win. Some think this song reflects the 12-step belief that there is a higher power. The lead singer of Silver Chair, Daniel Johns, battled anorexia, depression, and arthritis. This is his story of recovery.

Wake me up lower the fever
Walking in a straight line
Set me on fire in the evening
Everything will be fine
Wake me up strong in the morning
Walking in a straight line
Lately I’m a desperate believer

But walking in a straight line

It’s difficult to battle an addiction. It’s even more challenging when addiction happens with other mental health issues. This is known as co-occurring disorder. It’s important to treat other mental health issues with addiction. Things like depression and anxiety can make someone want to use again. People see drugs as an escape from these issues.

However, this song does have a message of hope. The singer describes how much better they feel. In a way, the song parallels the detox process. Some users might want to be set on fire in the evening when they’re withdrawing. However, one day you’ll wake up strong in the morning. This shows that the bad parts of getting clean will end. When they do, you’ll feel better than ever before.

9. The Girl You Lost to Cocaine – Sia

This song was written by Sia before she got sober. It’s about a toxic relationship and how her partner chose to drink and use cocaine over her. She used this song to express that she was triumphantly walking away from the negative lifestyle.

This is another example of a song that can inspire people to get clean. Sia isn’t sad that she doesn’t do cocaine anymore. Instead, she’s proud. She’s only sad about one thing. The time that she lost to the drug.

No. I just don’t want to, so I’m walking away
There is nothing that you can do I will not stay
No I don’t need drama, so I’m walking away
I’m just a girl that you lost to cocaine

This song helps people understand what they lose when they do drugs. One of the most important things you lose is yourself. That’s because you’re not in control anymore. Instead of you living your life, your addiction lives your life.

Understanding Music and Addiction

As you can see, addiction and drugs play a prominent role in music. Some songs make drugs seem good. But there are lots of songs that talk about the pain drugs cause. There are also plenty of songs that describe how good it feels to be sober.

There are lots of ways to use these songs. You can use them for inspiration. They can help motivate you to avoid drugs and alcohol. You can also use them as a way to connect. They can help you understand that you’re not alone in your struggle. This goes a long way in helping people reconnect to the world.

Music can be a powerful way to help you feel hope and empowerment. The lyrics can describe your battle with addiction in ways you can’t express. Music also helps in other ways. It causes your brain to produce dopamine. That means it’s one way to replace the feeling you used to get from drugs.

Music can also help with other mental health issues. These mental health issues might cause you to seek out drugs. Reducing mental illness helps make it easier to stay sober. This is especially true for issues like anxiety and depression. Luckily, these are also the issues that music

Whether you’re still in the midst of addiction or on the road to recovery. Music allows you to relate to others. It makes it so you don’t feel so alone in your struggles. You may find great comfort in these songs and it can ease the pain you’re experiencing.

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Music Therapy Improves Mental Health

By Molly Warren, MM, LPMT, MT-BC

From NAMI When I worked at a psychiatric hospital, I would wheel my cart full of instruments and musical gadgets down the hallway every morning. Patients lingering in the hall would smile and tap on a drum as I passed by. Some would ask me if I had their favorite band on my iPad. Some would peek their heads out of their rooms, and exclaim, “Molly’s here! It’s time for music therapy group!” Oftentimes, I would hear about patients who were asleep in their rooms when I arrived, but their friends would gently wake them with a reassurance: “You don’t want to miss this.”

Music to My Ears

I’ve been lucky to serve many children and adults in various mental health settings as a music therapist. I’ve heard stories of resilience, strength and adversity. I’ve worked with individuals who have experienced trauma, depression, grief, addiction and more. These individuals have not come to me in their finest hour, but despite feeling lost or broken, music provided them with the opportunity for expression and for experiencing safety, peace and comfort.

Research shows the benefits of music therapy for various mental health conditions, including depression, trauma, and schizophrenia(to name a few).  Music acts as a medium for processing emotions, trauma, and grief—but music can also be utilized as a regulating or calming agent for anxiety or for dysregulation.

There are four major interventions involved with music therapy:

Lyric Analysis

While talk therapy allows a person to speak about topics that may be difficult to discuss, lyric analysis introduces a novel and less-threatening approach to process emotions, thoughts and experiences. A person receiving music therapy is encouraged to offer insight, alternative lyrics and tangible tools or themes from lyrics that can apply to obstacles in their life and their treatment. We all have a song that we deeply connect to and appreciate—lyric analysis provides an opportunity for an individual to identify song lyrics that may correlate with their experience. 

Improvisation Music Playing

Playing instruments can encourage emotional expression, socialization and exploration of various therapeutic themes (i.e. conflict, communication, grief, etc.).  For example, a group can create a “storm” by playing drums, rain sticks, thunder tubes and other percussive instruments. The group can note areas of escalation and de-escalation in the improvisation, and the group can correlate the “highs and lows” of the storm to particular feelings they may have.  This creates an opportunity for the group to discuss their feelings further.

Active Music Listening

Music can be utilized to regulate mood. Because of its rhythmic and repetitive aspects, music engages the neocortex of our brain, which calms us and reduces impulsivity. We often utilize music to match or alter our mood. While there are benefits to matching music to our mood, it can potentially keep us stuck in a depressive, angry or anxious state. To alter mood states, a music therapist can play music to match the current mood of the person and then slowly shift to a more positive or calm state.

Songwriting

Songwriting provides opportunities for expression in a positive and rewarding way. Anyone can create lyrics that reflect their own thoughts and experiences, and select instruments and sounds that best reflect the emotion behind the lyrics. This process can be very validating, and can aid in building self-worth. This intervention can also instill a sense of pride, as someone listens to their own creation.

On Another Note

When I worked at a residential treatment center, I was notified that a child refused to continue meeting with his usual therapist. Even though he was initially hesitant to meet with me, he soon became excited for our music therapy sessions. 

In our first session, we decided to look at the lyrics of “Carry On” by FUN. I asked him to explain what it means to be a “shining star,” which is mentioned serval times in the song.  I was expecting this 8-year-old to tell me something simple, like “it means you’re special.” But he surprised me when he stated, matter-of-factly: “It means that you are something others notice. It means you are something to look up to, and you are something that helps others navigate.”

And just like that: This lyric offered the opportunity to discuss self-worth, resilience, and strength. Music provided him with the structure and opportunity to process in an engaging way. Soon, his therapist began attending our sessions to help build a healthier therapeutic relationship. His family and teachers reported improved emotion regulation and social interaction skills. Music therapy had provided countless opportunities for building healthy relationships, just as it has for thousands of others.

Try it for yourself! Check out the American Music Therapy Association to find a board certified or licensed music therapist near you.

Molly Warren, MM, LPMT, MT-BC received her Master’s in Music Therapy with a focus in Psychology from Colorado State University.  Warren specializes in working with individuals with trauma and neglect backgrounds and other behavioral disorders.  She also has experience in working in an acute psychiatric facility in which she has worked with adult, adolescent, and pediatric general mental health populations.  Her philosophy is to introduce novel and authentic modalities to best reach the needs of her clients to create a genuine and individualized experience.  Warren currently works in her own private practice, Olive Branch Therapeutic Services. 

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Risks Of Marijuana Edibles

From The NY Times Edibles induced a disproportionate number of pot-related medical crises, an analysis of emergency room admissions in Colorado found. 

Pot brownies and other cannabis “edibles” like gummy bears that are sold online and where marijuana is legal may seem like harmless fun, but new research indicates that edibles may be more potent and potentially more dangerous than pot that is smoked or vaped.

Marijuana edibles on display at the Apothecary Shoppe marijuana dispensary in Las Vegas.CreditSteve Marcus/Las Vegas Sun, via Associated Press

 

 

 

The new study analyzed thousands of cannabis-triggered emergency room visits in the greater Denver area, and found that edibles induced a disproportionate number of pot-related medical crises. Edibles were also more likely than inhaled pot to cause severe intoxication, acute psychiatric symptoms in people with no history of psychiatric illness and cardiovascular problems.

Pot smokers, on the other hand, were more likely to have gastrointestinal complaints, including a vomiting condition called cannabinoid hyperemesis syndrome, and they were more likely to be hospitalized if they needed emergency care.

Emergency room doctors in Colorado started noticing several years ago that “there were a lot of visits associated with edibles, even though they were not the predominant product used, and they seemed to be sicker compared to those who inhaled,” said Dr. Andrew Monte, an associate professor of medicine and the lead author of the new study, published in Annals of Internal Medicine on Monday.

He also noted that the only deaths in Colorado that have been definitively attributed to cannabis involved edibles, and those deaths were surprisingly violent. In all three incidents, including a murder and a suicide in 2014 and another suicide in 2015, the pot users exhibited extremely erratic behavior after consuming edibles, according to news reports and trial testimony.

Ingested pot takes longer to produce a high than smoked pot, making it harder to gauge the right dose to achieve the desired effect, which increases the risk of an overdose, experts say. Ingested pot also takes longer for the body to clear.

“When you’re smoking marijuana, you start seeing the effects in a couple of minutes,” said Dr. Nora D. Volkow, director of the National Institute on Drug Abuse of the National Institutes of Health, who wrote an editorial accompanying the study. “But when you take it orally, it takes a long time to feel the effects, and if you’re taking it in order to feel good and you feel nothing, you may think you didn’t take enough. This is a common phenomenon. People take another dose.”

The edible candies “look very innocent and safe, so you take another and another, and slowly it is being absorbed. And then you start to feel awful, before you complete the absorption, and that can lead to a psychotic episode,” Dr. Volkow said.

Responses to the effects of edibles and the rate of absorption vary from one person to another, and the THC content in products may not be labeled accurately, she noted. Absorption of edibles will also vary depending on the fat content of the food one has consumed, she said, noting that “the content in your blood is going to be much, much higher when you take it with chocolate or a brownie rather than a gummy bear.”

The new study found that though edibles represented less than one-third of 1 percent of the state’s total cannabis sales by weight of THC between 2014 and 2016, they accounted for 238 of the 2,432 cannabis-triggered visits to the UCHealth University of Colorado Hospital Emergency Department, or about 10 percent. The authors calculated that there was 309 times more THC sold in flower or smoked form compared with edible products during the three-year period examined.

Symptoms also tended to vary depending on whether the pot was consumed as an edible or smoked. Nearly half of the emergency room patients who had consumed edibles complained of intoxication or altered mental status, often accompanied by anxiety, compared with less than a third of those who had smoked the pot.

About a quarter of both the smokers and those who consumed edibles experienced psychiatric problems, but those who used edibles were more likely to exhibit acute psychiatric symptoms, while the smokers were more likely to complain of an exacerbation of a chronic condition like depression.

In addition, 8 percent of edible users had cardiovascular symptoms, including rapid or irregular heart rate, compared with only 3 percent of pot smokers. Serious cardiovascular events, including heart attacks, occurred in both groups. Other studies have also reported on the emerging concern of cardiovascular problems being associated with pot use, Dr. Volkow said.

Concerns about edibles are not new, and many states that have legalized recreational or medical cannabis, including Colorado, California, Rhode Island, Nevada and Oregon, require packaged edibles to carry a warning that the intoxicating effects may not be felt immediately, said Camille Gourdet, a researcher who studies state cannabis policies at RTI International, a nonprofit research organization.

Many states also require edibles to be clearly marked with a symbol warning consumers that the products contain cannabis and are not regular food items, Ms. Gourdet said. Several states also require edibles to have even distribution of THC content throughout the product so it is not all concentrated in a single bite of a cookie or brownie.

Dr. Monte, who sits on the Colorado Retail Marijuana Public Health Advisory Committee, said he does not think edibles should be available in the retail recreational market. He said the important message for consumers is that there are more adverse drug events associated with edibles than with inhaled products, and that edibles are more likely to trigger psychiatric illness. First-time users — a group that, in Colorado, often includes tourists, are at particular risk, he said.

“If they’re going to take an edible, they should use a very low dose, five or 10 milligrams,” he said. “Take it and do not re-dose before four hours, because it may take a while.”

Last week, the state medical societies of New York, New Jersey, Connecticut and Delaware put out a joint statement saying that while they support changing the legal status of the drug to facilitate research, they oppose the legalization of recreational marijuana because there is not enough research proving that marijuana is safe.

“We must look at the potential effect legalization will have on overall use and significant harms, including impaired driving and accidents, creation and worsening of severe mental health issues, and negative impacts on developing minds,” the statement said. “States that are rushing toward legalization of recreational marijuana are ignoring how profit-driven corporations hooked generations of Americans on cigarettes and opioids, killing millions and straining public resources.

By Roni Caryn Rabin

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5 Ways To Deal With Hurt Feelings

From Exploring Your Mind:

No one teaches you how to cope with what hurts you directly. Maybe you always heard “Don’t cry,” “Time heals everything,” “It will pass”… but none of these phrases helped you. What’s more, they made you feel worse. Therefore, we decided to suggest 5 ways to deal with hurt feelings in this article.

Ignoring your hurt feelings is not an option. This feeling needs a direct confrontation, even if it hurts. You need to face so it doesn’t keep hurting for many years.

1. Learn how to let go of hurt feelings

For this, you’ll only need a pencil or a small object that won’t break. Hold it in your hand and squeeze it hard, as hard as you can. Now, imagine that that object is your emotions, your thoughts, or that person that did you wrong.

At first, squeezing that object will be uncomfortable. But then, it will end up hurting your hand. When this happens, release and let that object, which you’ve visualized as everything that was hurting you, fall to the ground.Notice how you were able to let go. The same happens to all those feelings or people that have hurt you. You can let go of them.

When we hold on to certain situations, we consider that they’re already part of us even if they hurt us, and we don’t realize that we’re the ones choosing to suffer. However, you can let go at any time.

2. Think about how you talk to yourself

The second way to deal with hurt feelings is going to help you understand how you talk to yourself. Perhaps you believe that you do it in a positive way, but you’ll be surprised when you discover that you use more negative phrases and thoughts than you ever imagined. To better understand this, we’re going to give you an example.

Imagine that you’re in the gym and that someone starts a conversation with you. When you said goodbye, the other person replied “I’m happy to talk to you” and it took you a while to react. You get a little nervous and answer “Same here” a bit apprehensively. On the way to the lockers, you can’t stop thinking about how silly you were and how ridiculios you are when you talk to other people.

Being aware of these situations is the important thing. Is standing in front of a mirror and telling yourself “What were you thinking?” positive? You’ll realize how much you knock your self-esteem down over and over again without being aware of it.

3. Anchor yourself to the present

Another way to deal with hurt feelings is to anchor yourself to the present. You most likely have heard about the mindfulness technique. It can help you dwell on the present and forget about the past and the future for a moment since that is where you experience pain.

Choose something you want to experience for a week. For example, on Monday, how you breathe; on Tuesday, how your feet step on the ground; on Wednesday, how water flows on your skin when you wash your hands, the dishes or when you take a shower… Do the same thing for the rest of the week. This will help you appreciate the little things that you do and allow you to let go of the things that hurt you.

Holding on to what hurts us prevents us from enjoying the little things that we do because everything revolves around that pain, which we can let go of anytime.

4. Place yourself in the worst situation

The fourth way of dealing with hurt feelings will allow you to take drama away from the situation that’s making you suffer. Many times, emotions cloud one’s perception in such a way that it seems that everything’s terrible. It’s why you should try to place yourself in the worst situation.

Imagine that you and your partner are breaking up. You’ve been holding on to a relationship that hurts you and it’s hard for you to put an end to it. Sometimes, the decision that you must make is clear to you, but fear consumes you and prevents you from taking action. Although it’s difficult, place yourself in the worst situation.

What’s the worst thing that could happen? Maybe being alone, being different from the rest of your friends for not having a partner… We suggest that you write down all these difficult situations, but don’t be dramatic. Therefore, you’ll realize that many of the things you take aren’t so serious.

For each answer, try to give reasons why you would be hurt. In some cases, you’ll see that you don’t get a sane answer. In others, you’ll be aware that while it’s true that a situation may hurt, what makes you suffer is the fact that you hold on to it.

5. An essential question

Holding on to what causes you pain will make you suffer. therefore, all the ways on how to deal with hurt feelings that we have discussed can give you have a better understanding of everything that’s happening to you, and therefore help you make a better decision.

Finally, the last way consists of just one essential question. What would you say to someone who was going through the same thing as you do? Put yourself in the situation where it’s your brother or a friend who’s living in the same situation as you. The answer to the question that you have asked yourself will be applied to you. This question may help you open your eyes.

“I had to let go and hold myself tight.”

-Anonymous-

We tend to hold on to pain, causing it to turn into suffering. The irony is that we can let go of it when we wish, but to achieve this, we have to be aware of what we’re doing. How many times have you held on to what hurt you? How did you overcome that?

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Monday Motivation: Set A Goal

From Grit Daily:

If you lament the end of the weekend and dread returning to the office, you may need our Motivation Monday quick tips. Grit Daily offers an avenue to connect with others like you. We’re here to help get your work week off to a good start. Pump your fists – it’s time for Motivation Monday!

SET YOURSELF A GOAL

Mondays are hard: very hard for some folks. But every day of the week is hard for those who struggle with homelessness, depression, and poverty. Regardless of your circumstances, setting a goal will keep you motivated.

Spring, the season of new hope, has arrived. It’s time to determine what you want and to go for it. Put a plan in place so that Motivation Monday becomes Tenacity Tuesday, Workable Wednesday and so on.

Your vision to achieve something that seems currently out of reach will set you on a path of incremental steps to get there. The goal doesn’t have to be grandiose. Something as simple as “lose 10 lbs by the first day of summer” is all that you need to get your Motivation Monday week started.

Set yourself a goal. Work to achieve it. Then be prepared to celebrate what you accomplished.

GOALS ARE WORTH STRIVING FOR

Most coaches and workplace managers utilize the S.M.A.R.T. goal-setting method. Specifically, each goal must be specific, measurable, attainable, relevant and timely. But today is Monday, and that’s a lot of letters to think through. Let’s keep things simple.

TIPS FOR SETTING A GOAL

Motivation Monday gives you the boost you need to get your week started in the right direction. Get up, make your bed, do your thing, and try to smile. You will get through the day. In fact, studies show that a positive attitude will not only improve your outlook, but you’ll feel better, healthier, and be more likely to achieve your goals.

#1 – set a reasonable time frame for your goal

Whatever it is that you intend to do, set a realistic amount of time to do it in. Allow yourself an opportunity to take all the steps required to advance you from where you are today to the end-point you’re targeting.

#2 – establish at least one way to measure your goal

This metric could be as simple as the goal was achieved, or not. It could be graded, such as weight loss, where your goal may be 20 lbs but you can measure your progress along the way in 5 lbs increments. Being able to see and measure success along the way offers vital positive reinforcement that is often necessary to keep you working towards your goal.

#3 – write it down and be prepared to stick to it

You’re only cheating yourself if you set a goal and then back-pedal it down. Write it down. Stick to it. Be compassionate with yourself and understand that there are going to be setbacks along the way. That doesn’t mean that you need to give up on your goal and scale it back, it means that you need to try something different until you see forward progress again.

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