Alcohol Awareness Month: Tackling the Nation’s Leading Cause of Preventable Death

April is Alcohol Awareness Month. As the nation focuses on COVID-19 and the overwhelming opioid epidemic, it’s critical that we not overlook alcohol, which continues to be the most used and abused addictive substance in the U.S.Each April, the National Council for Alcoholism and Drug Dependence (NCADD) sponsors Alcohol Awareness Month to raise awareness and foster a deeper understanding of alcohol use disorder causes and treatment.Given more than 500,000 COVID-19 deaths and the 81,000 annual opioid overdoses, it can be easy to forget that almost 100,000 Americans die unnecessarily each year because of alcohol.NCADD reports that one in every 12 adults, or 17.6 million people, abuse or are dependent on alcohol. Millions more Americans engage in binge drinking regularly, and seven million kids live with a parent who regularly abuses alcohol.The results of casual alcohol abuse are deadly. Pre-COVID, up to 40 percent of all hospital beds in the U.S. were used to treat health conditions directly related to alcohol consumption. Almost 90 percent of adults in the U.S. report drinking alcohol during their lifetime, and more than half of adults said they consumed alcohol in the last 30 days. Most people indeed drink in moderation, but 40 percent of adults drink more than the low-risk guidelines recommended by the National Institute on Alcohol Abuse and Alcoholism.A multitude of reasons can explain the laissez-faire attitude many of us have toward alcohol. We use booze to celebrate, commiserate, and enhance a variety of experiences. It can feel alienating to be the odd one out when passing up a drink at a concert hall, bar, or football stadium. But alcoholism spares no one. Your age, race, gender, and socioeconomic status are irrelevant; this progressive and fatal disease can affect anyone.The bright spot is that alcohol use disorder is 100 percent treatable. Treatment centers and 12-step programs offer help and hope for those in need. As COVID forces many to adopt Zoom for business meetings and family gatherings, it’s also forced treatment centers to rethink how they provide treatment.Before the pandemic, online treatment options were limited. Only a few centers across the country offered virtual treatment. Skepticism of online substance about treatment was widespread and valid. How would rehab centers verify client adherence to requirements to avoid substances? Perhaps more importantly, can therapists establish the trust and connection needed to create a productive therapeutic environment through a computer screen?The answer is a resounding yes. One such skeptic, AspenRidge Recovery therapist Jeff Olson LPC, LAC, wasn’t always a fan of virtual substance abuse treatment. But the COVID-19 pandemic and AspenRidge Recovery’s online treatment program (REACH) caused Jeff to reconsider his initial bias. Jeff joined the telehealth team and is now thriving as a virtual substance abuse treatment provider.“I had to adjust my clinical approach and learn how to establish and develop a connection with clients when we’re both miles apart,” Olson said.Even during a global pandemic, options exist for everyone, no matter their location, to combat alcoholism. From local 12-step communities to a full-service treatment center, help is available.Alcoholics Anonymous can be enough for some, but many (if not most) people benefit from a professional treatment program. Addiction does not develop overnight and can’t be treated in a day, and the best outcomes result from sustained group and individual therapy. While It’s important to treat the active addiction for 30 days, the real change comes from healing the underlying causes. The process will be challenging, but I can personally attest to the benefits of a comprehensive treatment program. It’s tough, difficult work, but there is a new life on the other side of addiction.If you or someone you know is struggling with substance abuse, call AspenRidge Recovery today to speak with a Client Advocate. They’ll help you find the best treatment option for your situation, even if it isn’t with us. You can call us 24/7 at 855.281.5588, or you can visit https://reachonlinerecovery.com and learn more about our virtual outpatient programs accessible in multiple states.

6 Ways to Create Meaning in Your Life

What makes life meaningful?Knowing the answer can make a big difference in your personal fulfillment. At Sunshine Coast Health Centre in British Columbia, program director Geoff Thompson and his team regularly help clients discover and develop a meaningful life.Despite that, Thompson doesn’t have any easy explanation for what makes life meaningful.“A meaningful life is a personally meaningful life,” he says. “Regardless of wealth, education, fame, power, etc., if a person does not feel their life is meaningful, then it isn’t.”It can be easy to overthink whether or not your life has meaning. But if you find yourself questioning whether you have a meaningful life or not, chances are you have some work to do.“It’s interesting that those who are contented in life don’t really think about living a meaningful life,” Thompson says. “In fact, if questions of meaning come to the fore, it’s a guarantee that the wheels have come off.” No one but you can decide what makes your life meaningful. However, there are some things to consider as you think about creating a more meaningful life.1. Recognize that Happiness Isn’t EnoughIt’s common to think that a meaningful life is one full of happiness. However, that’s not always the case, says Thompson. We’ve all heard of people who have everything they thought they wanted — the perfect job, home, spouse, etc. — but who were not content. On the other hand, we’ve heard stories of people who have given it all up to pursue a passion, and found meaning and richness of life along the way. So, it’s safe to say there’s more to a meaningful life than just happiness.2. Embrace Life, with Good and BadHappiness isn’t the key ingredient to meaning, and to find a meaningful life you also need to accept that life comes with good times and bad, Thompson says.“The problem with the ‘happiness’ approach is that those who pursue happiness are doomed,” he says. “Suffering is a natural part of life, so they will always fail.”Some people find meaning through their suffering — including people who have navigated the difficulties or drug or alcohol addiction. It can be worth exploring what your suffering has contributed to your life — the lessons it has taught or the people it has brought in — and reflecting on how those things have increased meaningfulness.3. Accept RealityFor many people, life is harsh. This can be particularly true coming out of the chaos of addiction and the traumas that might have contributed to your drug or alcohol misuse. But in order to find meaning, you must accept life, just as it is, Thompson says.“A person who desires a meaningful life must first accept reality, no matter how bleak,” he says.This means no excuses — you can’t say your childhood trauma caused your addiction, or that you only have a record because the criminal justice system was out to get you. Instead, you need to accept reality and make sense of the world around you.4. Know YourselfA meaningful life is incredibly personal. To know what is meaningful to you, you must have a sound sense of self. That means defining the values, principles and beliefs that will guide you throughout life.“Those who live meaningfully understand what is important to them: their values, their beliefs, strengths, limitations, desires and wants,” Thompson says.Once you understand these things, you can create goals based on these criteria.5. Build RelationshipsAlmost everyone finds meaning in quality, authentic connections with others. Fostering healthy relationships — and getting rid of those that are no longer healthy — can contribute to the meaning in your life.“Those who live meaningful lives develop positive, authentic connections with others,” Thompson says.6. DiversifyThe people who have the most fulfillment in life find meaning from various sources, Thompson says.“A contented person needs several sources of meaning to live a meaningful life: work, family, community, etc,” he says.If you just have one or two of those, you might find your sense of a meaningful life lacking.“Many clients find meaning only in one area of their life,” Thompson says. “In this case—all eggs in one or two baskets—we would say the person is not living a personally meaningful life.”Finding fulfillment from different areas can ensure that you maintain a rich and meaningful existence.Sunshine Coast Health Centre is a non 12-step drug and alcohol rehabilitation center in British Columbia. Learn more here.

Zombies and Other Future Threats to the Health of American Youth

With huge amounts of health, economic, social, and behavioral data now collected about the U.S. population, all derived from the ongoing coronavirus pandemic, and literally pouring into the hands of greedy medical researchers (an exceptional and unique situation that will surely continue for a few years to come), one thing is now abundantly clear…There has not been a single case, not even one isolated or random case of anyone, young or old, U.S. citizen or otherwise, turning into a zombie.Yes. A zombie. Not one...Hold on. Zombies? For real?Yes, for real. If you are unsure of the threat posed by the living dead, the “corpus animatum,” and the flesh-eating undead, then... Where, oh, where have you been? Still unsure? Let me provide you with a few moments to check out the official “Zombie Preparedness” page on the official Centers for Disease Prevention & Control website. Yes, the actual CDC.Seen it now? Good, now you know.Futures in Waiting: Zombies, Mental Health and Other EmergenciesWhat began life as a tongue-in-cheek blog post written for the CDC, the Zombie Preparedness page has now become an excellent, popular channel for the national health organization’s myriad of information about the possible emergencies lying in wait for current and future generations.Although the possible zombie threat is well-covered (there’s even a graphic novel to keep the kids engaged), there’s a distinct lack of information about the current health issues and dangers which do await our young people - from children to adolescents, and beyond.Unlike zombies, these threats are not only very real, they are very possible, if not probable, and there’s a good chance your child may be at risk. In addition to newly-released reports on pre-corona youth data, here is really what the rich and multi-layered mountains of pure data - all derived from the pandemic, and its multiple effects - is now telling us.Or, should we say, “warning us…”Teenagers’ Mental Health Decreased Rapidly During PandemicThe nation’s mental health has taken a significant battering during the last, corona-filled calendar year, with many people being forced to make unwanted, large-scale adjustments to their lives. Factors like unemployment and staff furloughs, businesses closures - some, sadly, for good - significant disruption to education, stay-at-home isolation and loneliness, have weakened the mental stability of many, and that includes our youth.Although we were all aware of this potential mental health mini-crisis as 2020 slowly progressed, through regular updates provided by the CDC’s Household Pulse Surveys, we can now categorically confirm this has been the case for U.S. teenagers, too.According to a “white paper” on “The Impact of COVID-19 on Pediatric Mental Health,” conducted and published by FAIR Health, a New York-based, independent, national nonprofit organization which provides consumer reports on healthcare, mental health services for teenagers (aged 13-18) accounted for a much greater proportion of all their medical claims than usual, particularly in March and April, 2020.Using data derived and collated from over 32 billion private healthcare claim records from January to November 2020, compared to the same months in 2019, here are the main findings:1. Overall Mental HealthDuring March and April 2020, mental health claims for individuals aged 13-18 approximately doubled over the same months in the previous year. However, looking at overall medical claims, including mental health, these decreased by approximately half.This pattern of increased mental health and decreased overall medical continued all the way through to November, albeit at a diminishing rate. A similar pattern, though not as pronounced, was seen for those aged 19-22, too.2. Intentional Self-HarmClaims for intentional self-harm (as a percentage of all medical claims) in the same 13-18 age group increased 90.71% in March, 2020, compared to March 2019, and in April, the increase was higher - 99.83%. In the U.S. Northeast region, their increase was phenomenal - a 333.93% increase in intentional self-harm claims.3. Overdoses & Substance Use Disorders (SUDs)Claims for overdoses, for teenagers aged 13-18, increased 94.91% in March, and 119.31% in April, 2020. Additionally, claims for SUDs also increased - 64.64% in March, and 62.69% for April of last year.4. Mental Health DisordersAgain for the age group 13-18, in April 2020, claims for generalized anxiety disorder increased 93.6% when compared in the same manner, claims for major depressive disorder claims increased 83.9%, adjustment disorder* claims rose 89.7%.*Adjustment disorder is an emotional or behavioral reaction to a stressful event or change, with symptoms of both depression and anxiety.Jess Shatkin, MD, MPH, of the Child Study Center, NYU Langone Medical Center in New York City, stated, “We know that teenagers already have high rates of mental illness. Now [with the pandemic], their parents are starting to struggle, with relationships, jobs, food security. It just ups the ante. We already see vulnerability, and this just makes them more vulnerable."Interestingly, in January, 2020, less than 2% of mental health services in the 13-18 age group were accessed via “telehealth”; however, by April, telehealth appointments had rapidly risen to 70% of all mental health care, and remained at that percentage right through to November.Mental Health Disorder: An Open Door to Substance AbuseAs extensive pre-pandemic medical research has clearly demonstrated, mental health disorders actively result in a significant number of individuals, including children and teens, choosing to “self-medicate” themselves with legal and illegal substances.However, it’s not just clinically diagnosed mental health disorders that can prompt this self-medication. Pandemic research data has shown that stress can result in direct attempts to cope using substances.One particular study - “Psychological Factors Associated with Substance Use Initiation During the COVID-19 Pandemic,” conducted and published by the University of Houston - found the following results for people who had not used substances, ie. drugs and alcohol, previously:6.9% of participants started smoking cigarettes during the pandemic, while8.8% started drinking alcohol5.0% started using cannabis4.4% started using e-cigarettes5.6% started using stimulants, and5.6% started using opioidsStudy co-author Michael J. Zvolensky, from the University of Houston, concluded, “COVID-19 specific mental health factors are related to starting to use substances during the pandemic… [This] sets in motion a future wave of mental health, addiction and worsening health problems in our society. It’s not going to go away, even with a vaccination, because the damage is already done. That’s why we’re going to see people with greater health problems struggling for generations.”Opioid Abuse: Important Questions for Parents1. Does your teenager smoke cigarettes?2. Do they drink alcohol, too?If so, another study that should prompt your concern - “Medical Use & Misuse of Psychoactive Prescription Medications among U.S. Youth and Young Adults,” published in the British Medical Journal, and based on pre-pandemic data (taken from from 2015–2018 National Survey of Drug Use and Health) - found direct links between the abuse of opioid prescriptions, and youth and young adults aged 12-25 who were alcohol and tobacco users.The analytical sample studied 110,556 completed surveys, with around half for youth, aged 12-17, and the other half for young adults, aged 18-25; it found:Youth:20.9% of those who used one psychoactive prescription medication reported misuse, and46.1% of those who used more than one of these medications reported misuseYoung Adults:41% of those who used one psychoactive prescription medication reported misuse, and60.7% of those who used more than one of these medications reported misuseFurthermore, the study highlighted one specific finding - that “having serious psychological distress [a diagnosed mental health disorder] was consistently associated with misuse of every assessed psychoactive prescription medication.”3. Does your teenager use marijuana?If so, then you need to be aware of another recently released study: “Cannabis Use and Risk of Prescription Opioid Use Disorder in the United States,” published in the respected American Journal of Psychiatry.Study author, professor of clinical psychiatry Mark Olfson, at Columbia University, stated, “The idea that marijuana could help curb the opioid epidemic, which has received a fair amount of media attention based on population trends, struck me as clinically counterintuitive. I wanted to see if it held up when you follow a large number of adults who do and do not smoke marijuana.”Researchers analyzed data from the National Epidemiologic Survey on Alcohol and Related Conditions (43,093 U.S. adults conducted in 2001-2002), and follow-up interviews with 34,653 of the original participants 3 years later.Prof. Olfson found clear evidence that marijuana use was linked to an increased risk of developing an opioid use disorder (OUD); his findings showed:those who reported using marijuana at the beginning of the survey were more likely to have opioid use disorder 3 years later, andthose who used marijuana more often were more likely to develop an opioid use disorderThe Need for Exhaustive Social Support for Our YouthHowever, although we seem to be living through a time with many problems and few solutions, it’s not all doom, gloom and salivating zombies dragging themselves over the horizon… One study, published December 4, 2020, we should be exceptionally thankful for, is actually derived from the data of individuals living not in the U.S., but in Canada.The research study, entitled “Association of Social Support During Adolescence With Depression, Anxiety, and Suicidal Ideation in Young Adults,” identified perceived social support as a positive, protective factor against mental health problems among adolescents.Using data extracted from the “Quebec Longitudinal Study of Child Development” - a population-based study of participants born between 1997 and 1998 in Quebec, Canada - researchers looked at the participant follow ups that occurred annually from age 5 months to age 20 to view the different trajectories of development.Specifically, the participants’ perceived social support was assessed at age 19, and, at age 20, they were tested for clinical depression and generalized anxiety disorder, and asked to report incidences of suicidal ideation or attempted suicide.The difference in participant outcomes was stark, with greater perceived social support at 19 significantly associated with lower rates of depression, anxiety, and suicidal ideation at age 20 years. Additionally, these associations persisted even among participants with a history of mental illness.Researchers concluded, “Emerging adulthood is a transitional life period marked by a high prevalence of [mental health problems (MHPs)]. This study provides evidence on the benefits associated with social support for MHP and suicide-related outcomes during this life-period, even in individuals who experienced MHPs in an earlier stage of development.”What is Social Support & How Can Parents Help?“Social support” is viewed as a vital element of healthy, solid relationships with family and friends, and strong psychological health - it’s an individual’s support network that they can rely on, and turn to in times of need, regardless of whether it is perceived or actual.In fact, poor social support has been directly linked to depression, loneliness, altered brain function, and an increased risk of substance use and abuse, cardiovascular disease, depression, and suicide.Social support can provide (i). emotional support, essential when an individual is stressed or lonely, (ii). instrumental support, a proactive form of support such as helping with tasks, and (iii). Informational support, which can provide guidance, advice, information, and even mentoring. Furthermore, it can encourage healthy choices and behaviors, teach coping mechanisms, and improve motivation - all vital for your mental health.As parents, you can be the different type of support your child needs, and you are in the best position to help both facilitate and strengthen your child’s social support network.

Medically-Assisted Detox Versus Medication-Assisted Treatment

Not too long ago, getting treatment for drug and alcohol addiction mostly meant walking into a 12-step meeting and relying on will-power, camaraderie, and a higher power to make a change. Today, there are more treatment options available than ever before. That’s great — it allows individuals to find the path to recovery that is right for them. However, it also means that there’s pressure to understand the treatment options and choose between them.One common source of confusion is between medically-assisted detox, and medication-assisted treatment. Both of these treatment approaches can be helpful for people with opioid addiction or dependence. Although the names sound similar, the approaches are actually quite different. Medically-assisted detox helps people get off opioids entirely, whereas medication-assisted treatment helps people manage their substance use disorder by taking prescription opioids in a responsible and controlled way.Here’s what you should know about each.What is medically-assisted detox?Medically-assisted detox, like that provided by Waismann Method® Opioid Treatment and Rapid Detoxification Specialists is designed to help patients get through the drug detoxification process in a safe, dignified and comfortable way.Facing the prospect of detoxing from opioids is daunting. The symptoms of opioid detox are intense, including nausea, shaking, fatigue and more. In some circles, there’s a belief that going through the pain of detox prepares people for recovery. However, the intense physical and emotional toll of opioid withdrawal can leave people scared and discouraged to even try to attempt detox, which could lead many down the destructive path of addiction.Medically-assisted detox offers an effective option for those ready to be opioid-free. By medically managing the withdrawal symptoms while in a controlled environment, people tend to be more comfortable, have fewer health complications and more importantly, a much greater chance to succeed. Furthermore, being opioid-free allows people to be emotionally present to start addressing the physical or mental pain that likely caused them to turn to opioids.The specifics of a medically-assisted detox program vary, depending on the patient's individual health needs, wishes, and treatment provider. At Waismann Method® Opioid Treatment and Detoxification Specialists, a medically-assisted detox is provided in a hospital, ensuring that patients have a comfortable experience as they detox from opioids and that they have access to qualified medical staff to keep them safe throughout the procedure.What is medication-assisted treatment?Medication-assisted treatment (MAT) is a long-term approach to managing opioid use disorder. It has been shown to have great success in keeping people from abusing or misusing opioids; however, there is an important caveat: the medications you take to manage the condition are themselves opioids and your body is still dependent on those drugs.Two medications commonly used for MAT are suboxone and methadone. They are both opioids, which have the potential for abuse. That’s why MAT programs are so carefully supervised — for example, you might have to pick up your medication daily. However, since these opioids are carefully managed and administered in a medical setting, they significantly reduce the harm that someone would encounter using and abusing opioids like heroin or fentanyl.Research has shown that MAT can help people stay in recovery and reduce their risk of relapse. Using MAT is a valid and real approach to recovery — but it’s one that means you’ll be taking medication, possibly for the rest of your life.Is medically-assisted detox or MAT right for me?Medically-assisted detox and MAT are both effective ways of addressing opioid use disorder. Ultimately, it comes down to what feels right for you. Medically-assisted detox will help clear your body of opioids. With the scary and often painful withdrawal symptoms taken care of in a comfortable and controlled medical setting, you’ll be able to focus on healing the pain that brought you to opioid use in the first place.MAT also allows you to mitigate some of the symptoms of detox, though not all. You will still be taking prescription opioids, but in a controlled and approved way, without the risks of procuring drugs illegally or engaging in other risky behaviors. MAT is very effective at helping people stay away from illicit drugs. However, you will need to commit to the program, and to taking your medication every day. Also, if you choose to undergo a medically assisted detoxification, and you are opioid-free, you can use the non-opioid medication naltrexone (oral form) or Vivitrol (monthly injection). Unlike suboxone and methadone, naltrexone and Vivitrol are not opioids and have no addiction risks. They work by blocking opioid receptors in the brain and reducing cravings. Some people prefer naltrexone because it is not an opioid, and there is no physical dependence nor potential for abuse. Others prefer Vivitrol since it is administered as a shot once a month and will have less of an impact on your daily life.In the past decades, opioids have ravished Americans. But one small silver lining to the opioid epidemic is that medical professionals have developed more effective and safe approaches to treatment. When you’re weighing medically-assisted detox or MAT, remember that there’s no wrong approach. You need to discuss the best option for you with your healthcare professional. Both options can help manage your opioid use in order to live a healthier and more balanced life. 

We Need to Discuss Mental Health in the Black Community

“How are you feeling?”“What self-care have you done today?”“Have you considered going to a therapist?”These questions are not often circulated within the black community. That’s because the topic of mental health is as taboo as talking about money at social gatherings or discussing politics on a first date. For many black people the idea of therapy is a foreign concept. Even informal discussions about one’s emotional wellbeing amongst family or friends is something that does not come easy for black people. As a young African-American man, I have seen this aversion first hand and have even shared the same hesitancy about being open about my own feelings. Recently, I’ve pondered over the reasoning behind the resistance to mental health discussions and talk therapy in the black community. I’ve come to the conclusion that several factors, both internal and external, have contributed to this phenomenon. While the observations I am going to share do not capture the full scope of the relationship between mental health and the black community, they do highlight the role history, culture, and society have in creating this strained relationship.From slavery to racial profiling, history has left many black people scarred and the toll from these physical scars leaves little room for processing the emotional wounds that come out of these events. It’s not easy to lament about a bad day at work when you know that your ancestors experienced being whipped and chained. It makes whatever internal emotions black people are feeling seem insignificant in comparison to the painful scars of their ancestry. Even in the present day, when a black person is brutalized, the focus is generally centered on that person’s physical injuries rather than the mental trauma they underwent. Overcoming this adversity has enamored the black community with a “push through the pain” mentality which gets passed down from generation to generation. In many black households, the idea of being emotionally transparent is unheard of because older generations kept their emotions bottled up, making concepts like therapy often a foreign subject in a majority of black families.This aversion towards therapy equally stems from a long history of black people not being listened to when they talk about their problems. Studies have shown that black patients have higher rates of poor health outcomes in comparison to white patients; this is due to many white doctors being dismissive of the concerns black patients raise about their health. This dismissive attitude is not isolated to only the medical community; there is a litany of situations where black people have felt their voices were being silenced or feelings invalidated. When we protest, we’re told we’re doing it the wrong way, when we highlight a double standard, we’re accused of playing the “race card,” when we say “Black Lives Matter,” we’re met with “All Lives Matter.” This continuous back-and-forth of us expressing our hardships and then being told that it’s not real, eventually makes some black people stop trying to have the conversation. Why would we sit on a couch and confide in someone when history has shown us that it might fall on deaf ears? Or worse, we might be told that we are our own problem. Talking to a black therapist might be easier for some because there is a sense of trust and camaraderie but even that is a challenge due to a lack of accessibility. Finding therapists of color, much like finding medical doctors of color, can be a difficult process.So where do we go from here? How do we rewrite history and unravel the crippling stigmas about mental health in the black community? The truth is, we cannot change the past, we only have control over our future and it will take a lot of time and patience before black families can have an open dialogue about therapy and mental health. But that still leaves the question: how are black people supposed to handle their emotional trauma in the meantime?Before I delve into my solution, I feel that I must address ways in which the black community can evolve and have more open discussions about mental health topics. First, people have to unlearn certain behaviors and replace them with more positive ones. Negative actions like telling boys not to cry or reciting mantras like “sticks and stones may break my bones, but words will never hurt me” encourage black people to internalize their feelings, which leads to detrimental results. If you find yourself participating in this kind of behavior, stop yourself and allow the person who's vulnerable to confide in you; be a listening ear. If you see someone dismissing another black person’s feelings, stop them and redirect them into having a more respectful and considerate dialogue. I am well aware that this is easier said than done. It is very challenging to correct someone else’s behavior, especially if they are older than you. Remember, what you say is just as important as how you say it. If you are equally thoughtful about your tone as well as your words, you are more likely to get a receptive response. It also becomes a lot easier with time and the more frequently you do it.Another important step is directed towards people outside of the black community. If you have a black friend, co-worker, or partner, be mindful of your responses when they talk to you about what is troubling them. If they want to talk about what’s bothering them, listen without interruption and avoid any language that could be dismissive or insensitive. It is also best not to say that the struggles they are facing are exactly like the ones you face. The challenges white women face are not the same as the challenges black women do; just like the struggles of a gay man are not the same as the ones of a black gay man. Trying to unify and say you and a black person are experiencing the exact same thing belittles the unique experiences black people face; experiences you can’t relate to but ones you can be a supportive listener for. Again, this is not easy and takes a lot of time and patience, but the results will be gratifying for all parties involved.I’d be naive to believe that the advice I laid out would be immediately followed by the masses. I am well aware that many will not take my advice, either out of fear or complacency, and even if they do, it will take a long time for significant change to be seen within the black community. In the interim, what I say to members of the black community who want an outlet but can’t go to therapy because of the factors I’ve discussed: Write about what is bothering you. Journaling can be incredibly cathartic and there is no wrong way to do it; it’s your world and you get to decide the rules. There’s a sense of safety and trust on the page and you’re given the liberty to express yourself freely without fear of judgement or dismissal. Everybody in life struggles, but the pain you feel becomes exponentially easier to handle once you let it out. In a perfect world, black people would be able to discuss their mental health without such major hurdles, but until then, writing can provide a much-needed solace.

6 Sober Ways to Celebrate St. Patrick's Day

St. Patrick’s Day is supposed to be a day of cultural celebration for the Irish and their descendants. And yet, the patron saint of Ireland likely wouldn’t recognize the celebrants who down green beer and get drunk in his name.This year, with the world still under quarantine precautions to prevent the spread of COVID-19, St. Patty’s Day will look a lot different. If you’re in early recovery or have recently left treatment, that’s great news for you, since you won’t be the only one spending March 17 sober.Wondering what to do to honor your heritage and have some fun, while staying safe and sober? Here are 6 ideas.1. Cook Up an Irish FeastDrinking is out, but eating is the perfect way to celebrate St. Patty’s day. Why not try your hand at a traditional Irish dish, like corned beef and cabbage? The great thing about this St. Patty’s Day go-to is that it’s simple: just pop everything in a slow cooker, then enjoy. If you haven’t tried cooking corned beef and cabbage before, don’t be intimidated. There are plenty of tutorials and recipes online.2. Sip Some TeaThere’s something soothing about sitting back with a warm drink, and we could all use a little comfort this year. Irish culture loves beer, that’s true, but they also love tea. Taking a cup of tea — with or without a sweet snack — is the perfect way to slow down for a few minutes and catch up with friends or family (even if that conversation has to take place over Zoom). For a truly authentic experience opt for Irish Breakfast Tea with milk. The best part about a tea party? You can make it as fancy as you like!3. Look Up Your HeritageLots of people claim to have Irish heritage, especially on St. Patrick's Day. But do you know the truth of your genealogy? These days it’s easier than ever to find out, with websites that test your DNA or simply allow you to work on tracing your family tree. Take some time this St. Patty’s day to learn more about your family history, whether your roots extend to Ireland or not.4. Let the Leprechaun InLeprechauns — the magical mythical men of Irish lore — have long held people’s imaginations. So, it’s no wonder that some parents and teachers have started incorporating a naughty leprechaun into their St. Patty’s day celebrations. If you’re feeling frisky, let “a leprechaun” play tricks on your children or roommates. When they spot green milk or chocolates sprinkled all over the house, enjoy watching their smiles.5. Go GreenIreland is famous around the world for its lush landscape. Why not celebrate the holiday by spending some time outdoors? If you have a yard of your own, take steps to get it ready for spring. If not, head to your favorite outdoor park or hiking area. Depending on where you live, you might not be seeing green yet, but chances are you can find some signs of spring.6. Step Into Irish DanceIf it’s too cold to get outside, you can still get your heart pumping. Look up Youtube videos of Irish Dance, and see if you can step up to the plate. After you’ve laughed and got your workout in, settle in to watch the professionals of Riverdance. The iconic Irish dance show is celebrating its 25th anniversary this year, and is available for streaming online.Holidays can highlight the challenges of early recovery. If you’ve spent most of your St. Patrick's days drinking too much, it can be difficult to acknowledge the holiday in a different way. During 2021, however, you have a big benefit going for you: everyone is celebrating their favorite holidays in different ways. You’re not alone, but one of millions of people reevaluating their traditions on March 17.Use that to your advantage. This year, you can redefine your St. Patrick’s Day in a way that still lets you have fun, while also maintaining your health and sobriety.Sunshine Coast Health Centre is a non 12-step drug and alcohol rehabilitation center in British Columbia. Learn more here.

Everything You Should Know About Nutrition and Addiction

Drug or alcohol use takes a massive toll on your body. Drugs and alcohol can affect the way that your brain regulates neurotransmitters, and the health of your cardiovascular system. But too often, the impact of addiction on nutrition gets overlooked.Most people who are actively using don’t have the bandwidth to focus on eating healthy. When you’re living in the chaos of active addiction, you’re unlikely to go through the extra steps of preparing a meal that nourishes your body. Even when people get sober and enter recovery, the day-to-day demands of maintaining sobriety can push healthy nutrition to the back burner.However, eating well can help your body repair the damage done by drug or alcohol abuse. That’s why more treatment centers are incorporating nutrition into their accommodations and lessons. Proper balanced nutrition can give you the energy to face the demands of recovery, and help you feel valued and deserving.Here’s what you should know about addiction and nutrition, and how to get yourself back on track.Addiction is linked with poor nutritionMany people who abuse drugs or alcohol also have poor nutrition, research has shown. There are a few reasons for this: people with substance use disorder may not be educated about the importance of nutrition. Even if they know what they should be doing, they often live in environments that make it difficult to prepare nutritious foods, research shows. If your housing isn’t secure, for example, you’re less likely to think about creating healthy meals.The habits developed during a period of active use can be hard to break. People who are in treatment for opioid addiction eat fewer fruits and vegetables than the general public, but eat more sweets and foods that do not have a significant vitamin content.Using can leave your vitamin and nutrient stores depleted Over time, using drugs or alcohol frequently affects the stores of vitamins and minerals in your body. People who abuse alcohol have lower levels of these vitamins:Vitamins B6Vitamin AThiamineRiboflavinPantothenic acidDrug use is also linked to mineral deficiencies, including:ZincIronCalciumChromiumMagnesiumPotassiumTogether, these deficiencies can have a big impact on your health, causing symptoms that range from depression, confusion, skin issues, hair loss and anemia. They can also make the symptoms of withdrawal worse, so some researchers recommend incorporating nutritional supplements into medically-assisted treatment and withdrawal.Nutrition can impact your recoveryWhat you’re eating during the withdrawal and treatment process can impact your outcomes. Research shows that eating more protein and complex carbohydrates like fruits, vegetables and whole grains can boost the success of a methadone program.“Methadone maintenance treatment, itself, is not a favorable approach until it is coupled with proper diet, due to negative role of vitamins and minerals deficiencies in the withdrawal process,” researchers wrote in one study.Eating healthy isn’t about weight lossLet’s be clear — eating healthy has lots of great benefits. While a balanced diet can help you maintain a proper weight, the real benefit of eating well in recovery isn’t about a number on the scale, but about nourishing your body and healing it. A balanced approach to nutrition lets you have treats, but also learning to give your body all the nutrients and vitamins it needs. So don’t worry about the scale, which might leave you discouraged. Instead, focus on how healthy eating makes you feel.Where to startCompletely revamping your approach to eating can be overwhelming, especially in the midst of trying to achieve and maintain sobriety. So, when it comes to building good nutrition, don’t be afraid to start small.Here are a few steps that can help replenish your body:Take a multivitamin. Although this isn’t the same as getting your recommended daily nutrients from food, it’s a simple, easy step to help build up nutrients and avoid deficiencies each day.Add more fruits and vegetables. One simple way to build more nutrients into your diet is by focusing on fruits and vegetables. Challenges yourself to incorporate a fruit or vegetable into every meal. Cut up health plant-based snacks and leave them outside so you’re more likely to grab those when you’re hungry.Focus on color. If your plate is colorful, changes are you’re getting an array of different vitamins. See how many different colors and textures you can incorporate into your meals and snacks.Talk to your doctor about nutrition. Open a dialogue with your treatment professionals about nutrition. If you’re open to it, ask for a referral to a nutritionist who works with people in recovery. He or she will be able to help you identify meals that satisfy your taste buds, while also nourishing your body.Learning about nutrition, exploring new dishes and finding out what works for you can be a fun pastime in early recovery, and leave you feeling much better. Learn more about Oceanside Malibu at http://oceansidemalibu.com/. Reach Oceanside Malibu by phone at (866) 738-6550. Find Oceanside Malibu on Facebook.