Leslie Glass's Blog, page 317

5 Ways to Stay Grounded During the Holidays

Feeling caught in the holiday frenzy? Take a minute to try one of these surprising tactics that’ll help you feel more sane—immediately.

The hectic holiday season can make even the most practiced yogis feel ungrounded and frazzled. These surprising tips can help you feel more grounded during the holidays.

Let’s face it: Even the most grounded among us can get caught up in the buzz of the season. If you find yourself forgetting the essence of this festive time, try these five tips to help you bring in some super-grounding energy.

1. Book that body work you’ve been thinking about.

Massage, acupuncture, chiropractic—whatever you’ve been considering, now’s the time to make an appointment. Low on time or cash? Take five minutes and simply rub your feet. Soak them afterwards while you’re at it. This is the time of year to remember that you body is a temple, and bodywork—whether by a pro or DIY—is a great way to love on it.

2. Sing—or scream.

Or, even better, do both! Maybe you sing in the shower, your car or, heck, on your (long) walk back to your car when you’re parked at the mall. If you’re nervous about singing in public, try whistling. One of my favorite things to do is put on my headphones and chant as I cruise through the mall. And if you’ve never tried intentionally screaming, give it a go—and watch any frustration, stress, and anxiety melt away.

At the end of every day, make a list of the tasks that you accomplished.
3. Turn your to-do list into an accomplishment list.

Sure, that to-do list is there to help you keep track of all of the stuff you need to get done. Yet constantly crossing off (even though that may feel great) and replacing to-dos can make happiness and success feel unattainable. My trick: At the end of each day, make an accomplishment list. I know, just another thing to do, right? Stay with me here. Right before you go to sleep, think about three things you’ve accomplished that day. It could be anything. I find it helps put me into a mindset of success, accomplishment, and happiness—which helps me knock off those remaining to-dos even faster the next day.

4. Park far away from the front door.

Parking lots are notorious for being busy and crazy-making, but chances are that in the back there are open spaces. You’ll be able to park quicker and get out easier (after all, you’re closer to the exit!), deal with less traffic, and burn off those extra holiday cookie cals thanks to the additional walking it requires.

5. Keep your tech in check.

Take just 20 minutes when you’re usually on your phone, scrolling through Instagram, and dedicate that time to sending some love notes and holiday cards. The interesting thing about our technology is that it can create low levels of anxiety during an already anxious time of year.

Originally published by Yoga Journal by Julian DeVoe a yoga teacher, movement specialist, and the author of Robust Vitality. Learn more at juliandevoe.com.

 

The post 5 Ways to Stay Grounded During the Holidays appeared first on Reach Out Recovery.

Holiday Family Resentments

Family resentments become more pronounced on the holidays, causing awkwardness and pain to everyone. Avid readers of advice columns know that pretty much everybody has lasting resentments against those they think have wronged them. Some people nurture their family resentments for decades, creating such bad feelings that holidays become times of terrible emotional turmoil and stress. They ask for help to get their loved ones to shape up. Good luck with that.

Who’s Naughty And Who’s Nice

Feelings are powerful. We want to be loved and cherished but often it feels like “others” are getting in the way of our feeling happy and satisfied. “They’re” making “us” unhappy and that breeds rage. And the way we humans keep rage and negative feelings alive is by making lists of all the wrongs done to us, constantly reviewing those lists at every reminder of the offending person(s). And adding new offenses to the list.

Family Resentments Are Weeds We Don’t See

What is our part in the creation and perpetuation of grievances both old ones from childhood and new ones in new relationships just cropping up now? Often we don’t see it, can’t see it and feel even angrier when other try to suggest there may be another point of view or another way to respond, or act. Everyone and anyone can be guilty of faulty self-awareness. But whoever is at fault resentment is like mold: it just keeps growing.

How To Stop It

Breaking that cycle of living with a list of family resentments is incredibly difficult. But  it doesn’t matter whether others have been wrong, or lazy or greedy or hurtful.  The only way to feel better is to dump the family resentment and move on. Do we have control of our own ability to feel better? Yes, we do. Here’s a miracle story that shows how forgetting the list can work when an opportunity knocks.

Miracles Happen

Nell and David, a sister and brother who had been close growing up, hadn’t spoken for 23 years since the death of their father. Their children grew up not knowing each other and both bad-mouthed each other to family members. The animosity between them was so great, lasting and toxic it seemed that nothing could bring them together. But then something surprising changed everything. Sobriety. Nell’s family was already in recovery. And David got sober. David didn’t know that sobriety could fix one of his greatest regrets. But it did. His new sobriety brought out emotions that he hadn’t been able to feel or share, and he was open to taking the chance of trying to make peace with his sister after all those bitter years. When a wedding offered the opportunity for Nel and her children and David and his children to sit together, the family all knew they wanted each other back. David showed courage in saying he missed Nell and was sorry for what happened between them. He did it without knowing if Nell could accept his apology. But she did. The entire family rejoiced. The cousins had a lot to do with it, but the brother and sister had to be willing to listen put their beefs aside and start again. You can’t control other people’s responses, but tearing up your list of family resentments will make you feel better.

The post Holiday Family Resentments appeared first on Reach Out Recovery.

The Co-dependent’s Recipe For Forgiveness

Does the idea of forgiveness leave a bitter taste in your mouth? Mine too. The accountant in wants to reconcile the past while the stress eater in me needs to binge. Here’s how my accounting background and a healthy bean dip helped me tackle forgiveness without eating my weight in chocolate.

Back in the day, before I became a co-dependent mom, I was a co-dependent accountant. I just didn’t realize it. Our hospital accounting department was strategically tucked away in a forgotten corner of the basement. The walls, file cabinets, and floor-to-ceiling cubicles were putty gray. My coworkers were quiet and needed to be rescued from tired stereotypes. I was just the person to save them. So I thought.

I brought fun to the office, one birthday card at a time. I planned pot-lucks, retirement dinners, and white elephant gift exchanges. And how did they repay me? By forgetting my birthday! Because I insisted on solving problems they didn’t think they had, my investment in birthday cards and their happiness didn’t yield the return I expected. 

Balance Sheet Basics

Fortunately, my days as an accountant weren’t a total loss. I can apply the concepts I used in preparing balance sheets to the business of forgiving others. Plus, I got an amazing recipe for Bean Counters’ Bean Dip from my co-worker Stephanie.

Assets

Assets are tangible things you have, usually cash, a car, or a house. Unhealthy habits like addictions or my co-dependency almost always cause a significant reduction in assets. In the last ten years, my obsessive need to help others has cost me:

Over $80,000 in cold hard cash
My dignity, peace and happiness
Precious time with my husband and son
My health
Numerous carefree holiday dinners

Liabilities

The Lord’s Prayer relates forgiveness to money, “…forgive us our debts (or transgressions) as we’ve forgiven our debtors.” For years, I operated out of obligation or debt to family and friends, and I didn’t have any time, money, or energy left to continue caring for anyone. Because I was out of emotional assets, I had a death grip on what I had left – liabilities like resentment, fear, and anger. Forgiveness felt like writing a blank check to my offenders so they could repeat the abuse.

The Cost Of Forgiveness

No matter the trauma – child abuse, rape, incest, lies, manipulation, extreme violence, or (fill in the blank with your past demons), well-meaning friends and family often say the cure is to forgive. As if it’s that simple or that forgiveness never occurred to me. I refuse to forgive just because:

It’s “the right thing to do.”
I should.
My preacher, teacher, Mom or Dad told me to.
Oprah said to.
My offender didn’t mean to, was sick, or wasn’t in her right mind…
The Bible says to.
I said some things, then he said some things, then things got out of hand.
She was also abused as a child.
He didn’t know any better.
It only happened one time, and he promised it will never happen again.

Self-Worth

The fundamental accounting equation is: Assets – Liabilities = Net Worth or Owner’s Equity. People pleasing, familial addictions, and co-dependency cost me almost everything. Before I can be in a position to forgive emotional debts, I have to replenish my self-worth. Forgiveness isn’t easy; it isn’t simple; and it isn’t about them.

Forgiveness offers freedom from a haunting past, and that freedom yields happiness and serenity. Calculating the cost of past hurts is only part of the forgiveness process. I couldn’t forgive on my own. Next, I needed help and healing from a power greater than myself.

The Bean Counter’s Bean Dip

Ingredients:

1 16 oz. can of Refried Beans
8 oz. sour cream
1 packet of dry Ranch dip
1 cup of salsa
3/4 cup of shredded cheese
1 cup shredded lettuce
2 green onions chopped
1 bag of tortilla chips

This delicious layered dip is best served the day it’s made, so it’s perfect for an office potluck. Your choice of salsa and cheese lets you put your signature stamp on the dish. I prefer mango salsa and pepper jack cheese.

Open the can of refried beans and spread it evenly across a large dinner plate. Next, stir half of the packet of ranch dip into the sour cream. Spread the ranch flavored sour cream on top of the layer of beans. Cover the ranched sour cream with salsa, then sprinkle on the shredded cheese. Top with lettuce and green onions. Serve with tortilla chips.

 

Recovering from co-dependency and family trauma is possible. Find therapists and support groups near you at Recovery Guidance.

The post The Co-dependent’s Recipe For Forgiveness appeared first on Reach Out Recovery.

How To Get Over Black & White Thinking

My go-to response is almost always a snap judgement. Yes or No. Now or Never. This type of black and white, all or nothing thinking seems innocent enough, but this pattern has caused me and my family great harm.

What Is Black & White Thinking?

A person who is stuck in all or nothing thinking ONLY sees two choices. The hundreds of in-between choices simply do not occur as viable options. Some examples of all or nothing thinking are:

Eat NO cookies OR the WHOLE bag
My spouse and I will NEVER argue. We will live happily ever after OR get a divorce.
I’m either an ALWAYS patient Mom OR an abusive terror.
NEVER, do I ever drink OR I am an alcoholic.
I follow my budget to the penny OR max out the credit card for the month.
I have to be perfect (which is impossible) OR I’m doomed to Hell.

Who Thinks Like This?

All or nothing thinking is common among people who are depressed. Creative people, persons who have PTSD, and many with autism are also likely to struggle with this constrictive thought pattern.

Interestingly, this type of thinking triggers one our body’s most primal instincts: fight or flight. The body responds to stress, leading to anxiety and sensory overload. When emotions fall, exhaustion takes over. The thought process is self-perpetuating. The body is either on high alert or too tired to function.

Writer and psychotherapist John Tsilimparis, featured on A&E’s Obsessed, explains,

This type of thinking colors all of our experiences and pressures us to live in the irrational realm of extremes.

Identifying The Problem

If we want to see the world in colorful choices, we first have to realize we are living in black and white extremes. Tsilimparis tells us to ask ourselves: Am I…

Thinking in terms of extremes?
Reacting emotionally when things don’t look right?
Judging myself as strong or weak? Smart or stupid?
Over-monitoring my decisions as right or wrong? Good or bad?
Looking for too much certainty in a world full of uncertainty?

Ways To Think In Gray

Psychotherapist Renee van der Vloodt has three in the moment, physiological ways to interrupt this thought pattern:

Change your breathing. Breathe in for 7 counts and breathe out for 11. This interrupts the physical stress reaction in your body.
Do a body scan. Where are you holding tension? Lower back? Jaws? Shoulders? Even 15 seconds is enough to distract your body from the emotional pull.
Park your mood. Use your thinking against itself. Park ALL of your all or nothing thinking in a time out.

To make a lasting change, Tsilimparis says we must sit with the anxiety. When we identify an all or nothing thought, he recommends we take five minutes to respond differently by:

Locating the balanced gray area of any stressful situation
Giving up the need to be right
Accepting all circumstances are neutral
Being more reflective than reactive
Accepting the subtle balance and varying degrees of life
Accepting that I cannot have certainty about most things right now

Recovery teaches me to first become aware. For years, I didn’t realize how often I succumbed to these rigid choices. Now that I know how to spot my all or nothing thinking, I can accept that I’m not the problem. My thinking is. I don’t have judge myself as either:

Right or wrong
Good or bad
Strong or weak
Smart or stupid
A success or a failure

I can take action. Along with the tools listed above, I am going to challenge myself to brainstorm other options that fall somewhere in between my initial extreme choices. One final note, all or nothing thinking might be a sign of depression. Find counselors and psychotherapists near you at Recovery Guidance. 

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5 Kinds Of Problem Drinking

Alcohol abuse is more complicated than simply drinking too much. There may be five separate types of problem drinkers, according to Penn State researchers, and each one may be more common at different stages of life.

In a study, Penn State researchers discovered five distinct classes or “profiles” among people with alcohol use disorder, with each profile defined by a specific set of symptoms. While each profile existed in people of all ages, certain profiles were more common at different stages of life.

For example, young adults were more likely to fit the profile characterized by drinking too much and experiencing hangovers and other withdrawal symptoms. Meanwhile, older adults in their late fifties to sixties were more likely to struggle with cutting back on their alcohol use.Ashley Linden-Carmichael, assistant research professor of biobehavioral health and faculty affiliate of the Edna Bennett Pierce Prevention Research Center, said the findings suggest that diagnosing and treating alcohol use disorder is not one size fits all, and that care should be taken to treat a person’s specific symptoms.

“We need to think beyond whether someone has an alcohol use disorder, yes or no, and take a look specifically at what they’re struggling with and whether they’re in a particularly risky class,” Linden-Carmichael said.

“Additionally, while young adults are most at risk for an alcohol use disorder, it’s clear that it’s also an issue for people in middle age or in older adulthood, too. But it might look different and they may be struggling with different aspects of drinking.”

Alcohol use disorder can include a variety of symptoms, ranging from drinking more or longer than intended to more severe symptoms like experiencing withdrawal symptoms when not drinking alcohol. A person is considered to have an alcohol use disorder if they experience two or more of the designated symptoms.

To explore how alcohol use disorder varies among people at different ages, the researchers used data from a nationally representative group of 5,402 participants in the National Epidemiologic Survey on Alcohol and Related Conditions. The sample was restricted to participants who were between the ages of 18 and 64 and who met the criteria for an alcohol use disorder in the previous year.

To analyze the data, Linden-Carmichael used a new method developed at Penn State’s Methodology Center that allowed the researchers to discover hidden “profiles,” or groups of people who share similar symptoms of alcohol use disorder.

The researchers found five distinct profiles within the study participants.

Alcohol-induced injury: In addition to drinking too much, people in this profile reported getting into risky situations during or after drinking that may have resulted in injury.
Difficulty cutting back: People in this group struggled with wanting to cut back on their problematic drinking but being unable to.
Highly problematic, low perceived life interference: While people in this group reported experiencing many symptoms, they said their drinking did not interfere with their family, friends, work or hobbies.
Adverse effects only: People who fit this profile reported experiencing hangovers or withdrawal symptoms in addition to drinking too much.
Highly problematic: People in this group reported experiencing every symptom of alcohol use disorder.

In addition to identifying the five groups, Linden-Carmichael said they were able to use the method to see how prevalent each profile was at different ages.

Linden-Carmichael said the results — recently published in the journal Alcohol and Alcoholism — suggest that health care providers should consider looking at personalizing treatment and intervention efforts.

“Therapists could consider, for example, that when someone is a young adult, they should be looking for that person experiencing withdrawal symptoms,” Linden-Carmichael said. “Conversely, if someone is older, they could look for struggles with cutting back their drinking or alcohol-related injuries.”

In the future, Linden-Carmichael said she would like to use the same method to look at the different classes of alcohol use disorder over time.

“I’m interested in seeing, for example, if someone has a certain profile at a younger age, what happens to them later?” Linden-Carmichael said. “If a person is in the adverse effects only class at 21, what does their drinking look like at age 60? Do they escalate or slow down? If we could have a similarly large study but follow them across age, that would be the most intuitive and most beneficial for practice.”

Stephanie T. Lanza, director of the Prevention Research Center and professor of biobehavioral health, and John J. Dziak, research associate in the Penn State Methodology Center, also worked on this research.

The National Institute on Drug Abuse at the National Institutes of Health helped support this work.

Story Originally published by Science Daily

Story Source:

Materials provided by Penn State. Original written by Katie Bohn. Note: Content may be edited for style and length.

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Just In Time For Holiday Stress: Mental Health Apps Grow In Popularity

Donna Quast is visiting relatives here in Fargo for the holidays from Hazen, N.D. She says ever since retiring from work, she’s become much less stressed this time of year. We caught her resting her feet from a hectic holiday shopping spree with her husband at West Acres Mall.

“Beginning right after Thanksgiving,” she said, “you’re thinking about your baking, you’re thinking about making a list of everybody you have to shop for…so it’s a lot.”

Right around this time, folks are getting into the holiday spirit—and many are getting stressed. Jennifer Illich directs FirstLink’s helpline operations here in Fargo. FirstLink is a nonprofit resource which Illich says is available to the community 24-7—even through the holidays.

“The holidays bring out stress or mental health in all of us…holidays can be a financial burden as well,” Illich said.

Meanwhile, Fargo shopper, Hao Nguyen, says as a data analyst, he’s able to stay calm through the holidays.

“The holidays I can imagine stress a lot of people out,” he said, “but it kind of comes down to how you compartmentalize it.”

And some are doing just that—with the help of technology.

“Health apps are among the fastest-growing areas,” Dr. Niranjan Karnik, associate dean for Community Behavioral Health and Innovation at Rush University, said. “…the challenge is, which ones really work?”

“I think there’s a lot of great apps out there,” Illich said, “just something you can just take some time to play around and find some. Some of course cost money and there’s a lot of great free apps out there.”

Illich says she likes an app called “MY3,” which quickly links you to your top three caregivers or supporters.

“So if we’re feeling down or isolated and lonely,” she said, “it’s those three people you can call.”

The app also has a direct button to call the National Suicide Prevention Lifeline. Illich says she also likes the Virtual Hope Box app. It comes with four separate tools at your fingertips.

“A ‘Distract Me,’ ‘Inspire Me,’ ‘Relax Me’ and ‘Coping Tools.’ And it’s really easy and user-friendly to look at,” Illich said.

But Dr. Stephen Schueller, an assistant professor of psychological science at the University of California at Irvine, says not all apps are constructive:

“There was an app for bipolar disorder,” he said, “which instructed people if they were having a manic episode to take a shot of hard alcohol. This is terrible advice.”

Dr. Schueller, in partnership with his former employer, Northwestern, helped create the Psyberguide, a system that rates mental health apps based on credibility, user experience and transparency.

Illich says it’s important to stay away from apps that create negative coping skills.

“There’s always positive coping skills and ways to get through a crisis, but there’s also negative coping skills,” Illich said. “Like maybe spending too much money over your budget, drinking alcohol, using drugs. If the app you’re using is leaning toward the negative coping skills, then you want to stay away from those apps.”

And while the apps are available 24-7, Illich warns not to isolate yourself with them.

“Reach out to family, friends that help you get through a crisis or a stressful time in your life,” she said.

And in times of crisis, first seek out professional help.

And here’s some more tips from Sanford Health:

Help for the Holiday Blues:

• If you have the holiday blues, try these tips:

o Have a heart-to-heart with a friend.

o Limit alcohol intake.

o Stick within your normal routine as much as you can.

o Set a realistic budget and then stick to it.

o Set realistic goals and expectations.

o Do not label the season as a time to cure past problems.

o Don’t be afraid to say no. That means don’t go to parties when you don’t really have time. Don’t take on events that will crowd your time. Don’t overextend yourself.

o Find time for yourself.

o Enjoy free holiday activities.

o Try to celebrate the holidays in a different way.

December can be stressful. It often brings, extra social and financial obligations. It can cause a breakdown of healthy eating and exercise habits. It can also leave you feeling lonely or depressed. But you and your family can adopt some new traditions that may help ease the season’s stress and make your holidays healthy and happy.

Your physical health

When the holidays become more than you bargained for, your health can be compromised. And stress can put extra demands on your body. Here are some tips on keeping up your health during the holiday season:

• Don’t do too much. Give yourself some time to relax.

• Share the workload. Let everyone play an active role. Make the holidays a family affair so you’re not burdened with all the work.

• Set priorities. You can’t do everything. Say no to some of the demands on your time.

• Simplify your life. Be less elaborate this year. Relax your housekeeping and holiday preparations.

• Continue to exercise. Don’t let your regular routine lapse.

• Eat healthy foods. Limit your consumption of high-fat holiday treats. Serve healthy fare at your family’s holiday party.

Your emotional health

It’s easy to become overwrought this time of year, especially if you believe something is lacking in your holiday celebration. Here are some ways to create new holiday traditions that will help level your emotions:

• Ask yourself if you really enjoy all the rituals. Perhaps they have merely become habits. Try choosing less elaborate traditions of holidays past.

• Don’t be afraid to scale down gift giving. You’ll probably get a lot of support.

• If your yearly party is too much to handle, put it off until after the holidays. This will give you more time to prepare. It will also help ease post-holiday letdown by giving you something fun to look forward to.

• If you can’t be with your family, get out around people. Plan to be with friends or volunteer to help others who also may be separated from their families.

Feeling sad?

Here’s how to beat the holiday blues.

• Be mindful about how you are feeling. Holidays can trigger sad memories and may always be tinged with sadness if you have lost a loved one. Even if you are not in the mood to be festive, try to engage in other activities, and spend time with friends.

• At family gatherings, avoid politics and other controversial topics that could stir up negative feelings.

• Try to see people in person or talk to them on the phone, rather than using social media.

• Get enough sleep and eat and drink in moderation.

• Consider volunteering. Doing something for others who are less fortunate will keep things in perspective and give you a sense of purpose.

From Valley News:

The post Just In Time For Holiday Stress: Mental Health Apps Grow In Popularity appeared first on Reach Out Recovery.

Fixes For The US Drinking Problem Are Hard To Sell

From USA Today:

When health officials wanted to reduce deaths from tobacco, they spread messages about the proven cancer risks, pushed to ban smoking in public places and worked to raise taxes on cigarettes.

Alcohol, which causes 88,000 deaths a year in the USA, is a similarly grave public health concern. Studies show deaths linked to alcohol are up 35 to 50 percent since 2000. But the way forward is less clear.

What worked with smoking may not work with drinking, which enjoys broad social acceptance. Nearly all the potential solutions hit considerable roadblocks.

The Trump administration’s tax cut last year included an 18 percent break in the federal tax on beer, wine and liquor.

States with more stringent alcohol control policies had lower rates of binge drinking, according to an analysis of state laws and taxes in 2014.

Binge drinking accounts for about half of all deaths attributable to alcohol, two-thirds of years of life lost and three-quarters of economic costs.

Legislative approaches to alcohol face many of the same challenges that tobacco bills do: Legislatures support their home state alcohol industries the way they resist policy threats to tobacco interests.

Less than 60 percent of U.S. adults drink alcohol. If influencing legislators is the goal, David Jernigan says, that population includes the right people.

Jernigan, a professor at Boston University’s school of public health who has specialized in alcohol research for 30 years, says he doesn’t drink because “I like to keep my wits about me.”

Nonetheless, he says, “it’s just so socially acceptable, especially among the people who write the laws. It’s the drug of choice and incredibly normalized for upper-income people in the USA.”

Among approaches that have shown results:

Raising taxes: Alcohol is subjected to excise taxes, which are based on the volume sold, and sales taxes, which are based on the retail price. According to the Centers for Disease Control and Prevention, a 10 percent increase in taxes leads to a 5 to 8 percent decline in drinking.

For states, that’s good news and bad news. Though reductions in drinking might save states money on Medicaid for low-income and disabled residents, fewer sales reduce state revenue.

Richard Berman is CEO of the public affairs firm Berman & Co., which has represented the alcohol, tobacco and restaurant industries.

He says higher taxes can prompt people to trade down to less expensive brands, or if they live near a state line to go to a neighboring state with lower taxes.

Jernigan disagrees.

“Alcohol taxes are a win, win, win,” he says. “States get more money, and people drink somewhat less.”

Restricting sales. State and local governments often cap the number of liquor stores allowed in an area and the days and hours they can sell.

The Community Preventive Services Task Force, part of the U.S. Department of Health and Human Services, recommends that states resist privatizing alcohol sales, which is linked to a median 44 percent increase in sales, which leads to more drinking.

States that don’t cap or control liquor sales have 50 percent more liquor stores per capita than those that do, Marathon Strategies reported in 2014.

In states that had caps based on population, there was one store for every 10,204 people. In states that didn’t have caps, there was one store for every 5,737 residents.

Improving access to treatment. Only about one in 10 people who need treatment for substance abuse receive the care they need, according to a Substance Abuse and Mental Health Services Administration report in 2017.

Psychologist Ben Miller, chief strategy officer at the nonprofit Well Being Trust, says people with addictions need to be identified earlier and linked to treatment “at that first stop,” including emergency rooms and jails.

Integrating mental health workers in primary care doctors’ offices, he says, could “help countless lives, save millions of dollars and begin to change the culture of care to be more comprehensive.”

Bolstering coping skills. About 15 percent of deaths attributed to alcohol are suicides. Addressing addiction would help address feelings of hopelessness.

The Well Being Trust called for a “National Resilience Strategy.”

The nonprofit group says investing in early childhood policies and programs would have the greatest impact.

In its Pain in the Nation report this year, the Well Being Trust called for better early identification of trauma and mental health problems in school-age children to help them deal with stress and trauma before they turn to alcohol and drugs as crutches.

“The most important substance we should be looking at is alcohol, because it leads to so many things, including physical abuse and rape, that shouldn’t happen,” Jernigan says. “We need to stop accepting that there isn’t anything we can do about it.”

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Honor Recovery Today

Why is it so important to acknowledge and honor recovery? People in recovery, and children who have not yet begun to experiment with substances, may be the only hope for our nation to heal from the addiction epidemic that’s crushing us. We can heal with your help.

How can honoring recovery help with the addiction epidemic that’s crushing us? Perception leads to action. When there is a perception that recovery is a joyous and valuable part of the American experience, people will want to be part of it. They will want to share their stories, and advocate for cultural change to end the myths below.

Perceptions That Need Debunking

Everyone drinks
Addiction is a moral failing, a weakness
People who don’t drink are boring
Drinking is the only way to celebrate holidays, reunions, events
Recovery from drinking and other addictions is not possible
Recovery is for those who can’t handle what everyone else is doing
Recovery is a punishment because it isolates people
Recovery is the substance users’ responsibility no one else needs to know or make accommodations

Recovery Realities

23 million Americans are in some form of recovery
Substance Use Disorders (addiction) is a chronic, progressive, relapsing brain disease that can happen to anyone and needs lifelong treatment and management
Remission, recovery, restoration of relationships, return to work and school happen every day
Not everybody drinks
While 15% of teens use, the majority of teens do not drink and use
We need to honor people who choose not to drink and kids who don’t use
We need to do more to help kids delay experimentation

Honor Someone in Recovery

We honor our returning Veterans, our cancer survivors, our children who play sports and sometimes win, sometimes lose. We honor our flag, our country, our teachers, our nurses.

If 23 million Americans are in recovery, we need to honor and include, not isolate, them. Here’s how we honor recovery In our family.  We don’t have alcohol or prescription meds hanging about the house.  We celebrate with zero proof. Finding new drinks to try is part of our recovery tradition. We celebrate the anniversaries of our sober dates. Mine is August 25, 2008. In my case, I was not a hardcore drinker, but I did love martinis. Like people of my generation, I had a drink every day. My limit was one, maybe one and a half, because the impact of alcohol on women is twice what it is for men.

Here’s another myth that needs debunking. Women can drink the same way men do. False and proven dangerous. Women can’t drink the same as men and need to stop trying to keep up. Our biology is different. One drink for a man is one drink. For women, one drink is like having two. The reality is women get drunk quicker and stay drunk longer and are at risk for assault.

Honor Someone In Recovery

I joined my loved ones in recovery because I wanted my dinner table to be inclusive for all of us. I didn’t want to be the role model who kept liquor around said, “I can drink but you can’t; recovery is your problem not mine.” I didn’t think of myself as a hero then. But now, ten years and many struggles later, when I look at our healthy family thriving in recovery, I know we are heroes.  Support our work at Reach Out Recovery and honor someone you love in any form of recovery.

 

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Facts About Urine Testing For Drugs

From Medical News Today Urine testing is a drug screen to check  if a person has recently used illegal or prescription drugs. Doctors, sports officials, or employers may request urine tests because they can detect many substances, including alcohol, cocaine, and marijuana. The detection times differ, depending on the drug.

Urine screens are the most common method of drug testing. They are painless, easy, quick, and cost-effective. They can also check for both illegal and prescription drugs.

The person provides a urine sample, and a doctor or technician analyzes it.

The analysis can determine whether a person has used specific drugs in the past few days or weeks, even after the effects of the drugs have worn off.

In this article, we take a close look at urine drug screens. We describe the types of drugs they can detect and how long these substances remain traceable in urine.

We also discuss the steps of the test, the results, and how to prepare.

Purposes And Uses of Urine Drug Screens

Doctors, sports officials, and employers may request urine drug screens for a range of reasons.

Doctors

Drug screening can test for both illegal and prescription drugs.

A doctor may request a urine drug screen if they think that a person has been using illegal drugs or misusing prescription drugs.

For example, a doctor may request a urine screen to determine if a person is misusing the opioids that the doctor had prescribed to treat their chronic pain.

An emergency services staff member may request a urine drug screen if they suspect that a person is behaving strangely or dangerously due to the influence of drugs.

Rehabilitation programs

Drug and alcohol rehabilitation programs may request urine drug screens to check whether a person is staying sober.

Prison officials also require these tests of people with histories of drug abuse.

Sporting events

Many sporting officials require urine drug screens to check whether athletes have used performance-enhancing drugs.

Employers

Some employers request that new or existing staff members take urine drug screens.

This is more common in workplaces that require high levels of safety. An employer may be more likely to test a person who operates vehicles or machinery, for example.

Employee drug testing laws differ, and a person should check with local authorities.

Which Drugs Can urine Testing Detect?

A urine drug screen can detect a range of drugs. These include:

alcohol
amphetamines
barbiturates
benzodiazepines
cocaine
marijuana
methamphetamine
opioids
phencyclidine (PCP)

A urine test can indicate the level of alcohol in a person’s body. However, if a person suspects alcohol consumption, they are more likely to request a breath or blood test.

Urine screens can also detect nicotine and cotinine, which the body produces when it breaks down nicotine.

Procedure And Types Of Urine Testing

A doctor or trained technician will usually carry out the urine drug screen.

There are two types of urine drug screens, and both require a sample.

An immunoassay (IA) test is the most common type, because it is the quickest and most cost-effective.

However, it can give a false-positive result. This shows the presence of a drug when a person has not used it.

A second type of urine screen can confirm the results of an IA test. The second test is called gas chromatography-mass spectrometry (GC-MS).

GC-MS is a more reliable method of screening than IA. It can also detect a wider range of drugs.

Usually, providers only use GC-MS tests as follow-ups because they are more expensive, and the results take longer to receive.

How reliable are urine drug screens?

Eating poppy seeds prior to the test may give a false-positive result.

Urine drug screens use cut-off levels. This means that a result will only be positive if the amount of the drug is above a certain level.

The amount of the drug will appear on results in nanograms per milliliter: ng/ml.

Having cut-off levels helps prevent false-positive results. These can occur when a person has not taken an illegal drug, but they have eaten food containing a legal amount of hemp, coca, or opium.

For example, eating poppy seeds before a urine drug screen can, in rare cases, cause the test to detect the presence of opium. The United States Anti-Doping Agency advise against eating poppy seeds before taking a drug test.

Cut-off levels also reduce the chance of a person testing positive after only passive exposure to a drug. Secondhand smoke is one example of passive exposure.

Also, both IA and GC-MS tests can produce false-negative results. These fail to indicate that a person has recently done drugs. A false-negative result can occur if the urine is very diluted.

What can you do to induce urination?
Some people find it difficult to urinate on demand, which can be problematic if they need to take a urine test. Read on for tips people can use to make themselves urinate.
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Detection times

Many factors affect the length of time that a test can detect a certain drug in the body. These factors include:

body mass
hydration levels
the acidity of the urine
how long ago the person took the drug

If a person uses a drug very frequently or heavily, a urine test will detect the drug for a longer period.

For example, the detection times for marijuana can depend on how often a person uses it:

Frequency of marijuana use
Detection times after use


Single use
3 days


Moderate use, or 4 times per week
5–7 days


Daily use
10–15 days


Heavy use
more than 30 days

This table shows how long a urine test can detect certain drugs after a person has taken them:

Drug
Detection time after use


Alcohol
7–12 hours


Short-acting barbiturates
24 hours


Amphetamines
48 hours


Heroin
48 hours


Morphine
48–72 hours


Cocaine metabolites
2–4 days


Methadone
3 days


Short-acting benzodiazepines
3 days


PCP
8 days


Long-acting barbiturates
3 weeks


Long-acting benzodiazepines
30 days






How to prepare for Urine Testing

It is essential to make the test provider aware of any prescribed medication.

The test requires little preparation. Usually, a person just has to urinate into a plastic container.

It is important to note that certain medicines and supplements can cause false-positive results that indicate illegal drug use.

A person should tell the test provider if they are taking any:

prescription medications
over-the-counter medicines
herbal remedies
supplements

A medical professional or technician will carry out the urine drug screen. They may start by asking a person to:

empty their pockets
remove any excess clothing and items, such as bags and coats
clean their hands with antibacterial gel or soap and water
clean their genital area with a wipe, which the technician will provide

The technician will then instruct a person to:

urinate into a container, until the level of urine reaches a certain point
put the lid on the container and return it to the technician

The technician will then measure the temperature of the urine sample to ensure that it is suitable for testing. They will then seal the sample in a plastic bag.

Both the donor and the technician should keep an eye on the sample until it is sealed, to make sure that no one has tampered with it.

Sometimes, the technician will accompany the person into the test room to make sure that they are giving the sample correctly. The technician should explain the reason for this supervision.

Interpreting The Urine Test Results

Urine drug screen results usually come back within a few days. Some results come back on the same day.

Negative results may come back more quickly. A positive result may take longer, because ensuring the accuracy may require further testing.

If a result is positive, a person will need to take a second test for confirmation. This will be a GC-MS test, which will provide more accurate results.

The person who carried out the test or a medical review officer will explain the results.

Summary

A urine drug screen can quickly and effectively detect the presence of illegal or prescription drugs in the body.

Doctors, sports officials, and employers may request a urine drug screen for various reasons.

These screens can check for a range of drugs, including marijuana, nicotine, barbiturates, and opioids, such as heroin and methadone. Some drugs remain traceable in the body longer than others.

If an initial result is positive, a person may need to take a second test for confirmation.

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Explore Life In Recovery

Who needs daily recovery support to overcome big problems? Guess what, we all do. And that’s why a safe haven where you can relax and explore at your own pace is a lifesaver no matter where you are on your recovery journey. Daily support helps us slow down, appreciate every day, and turn the corner. So, if something in your life needs a change only you can make, you’re in the right place. Take a deep breath. It’s going to be OK.

Welcome To Reach Out Recovery

ROR is seven years old this September. Our look has changed many times over the years, we’ve added new features, and a shop with cool recovery products. But our mission is the same: to get you comfortable with recovery and keep you inspired every single day. We search for the latest recovery tips, facts, and tools. Then we translate that information for you into easy to understand content.

We’re not therapists or a treatment center. We will not track you down and stage an intervention. When you browse our website, you are safe. So relax, get comfy and keep coming back for the life you want to have.

Where To Start Your Recovery Support

To help you navigate our massive website, here are some great articles and resources to get you through the first few hours, then days, then weeks, then before you know it months of feeling better, getting better and…flourishing in your life.

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. Recovery Results Appreciate The Progress

How can we measure recovery results? I used to work for someone who would regularly remark, “I really don’t care how hard someone is trying, I only care about the results they get me.” This may be a good line of thinking when it comes to business performance, but it doesn’t apply to addiction recovery and mental health progress. To be realistic about it, trying hard in recovery doesn’t mean you won’t relapse, or deal with other missteps, but it does usually lead to improvement. See, the recovery results are in progress, even when it’s slow. (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. Holiday Sobriety Survival Guide

Your holiday sobriety needs support. Unless you are the only person on earth with a totally sane, sober family and friends, you will be confronted with things like:People enjoying alcoholic drinks (or watermelon) that you once loved as well and family discussing things that push your buttons. (Keep Reading…)

8. 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…)

9. 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…)

10. 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…)

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