A Deeper Look at the “Sober Curious” Movement 27 Dec 2024, 2:00 pm

Around the world, approximately 2.3 billion people drink alcohol. Most of them do so recreationally, but even those who don’t have alcohol use disorders can suffer from the negative effects of alcohol use. In the United States, as many as 178,000 people die from excessive drinking each year, with 61,000 of these occurring from binge drinking.

As a result of all the negative impacts of alcohol, one movement gaining traction among young people is being sober curious. Sober curious people want to be more aware of how much they drink while not being entirely abstinent. For many, it offers a way to pay closer attention to the roles that alcohol plays in their lives.

If you’ve never heard of this movement or you have been considering it but aren’t sure if it’s the right option, learning more about it can help you decide whether it’s something you should pursue.

Understanding the Sober Curious Movement

The sober curious movement is a social wellness trend that involves choosing not to drink as much as you may be used to, or at all, while not signing up for complete abstinence. It’s an option that encourages you to challenge how you look at alcohol and the relationship you have with it while also enjoying the health benefits of not drinking.

A crucial aspect of this movement is that it doesn’t require you to stop drinking cold turkey, which can be tough to do and may not be what you want. What it does encourage you to do is bring more mindfulness to the act of drinking.

Drinking is associated with social events and celebrations. It’s also a substance that helps you “unwind” after a stressful day. You may have built habits around drinking that you don’t even notice, so the sober curious movement strives to help you spot these and make changes to improve your mental and physical health.

By participating in this movement, you can break away from societal expectations while still having the freedom to have a drink when you feel like it. Therefore, a sober curious lifestyle can include taking a break from drinking for a certain amount of time. An example of this would be to participate in Dry January.

Alternatively, you can choose to be sober a few days during the week or to drink less during social events. Participating in activities that don’t have alcohol as a focus is also part of this movement. For example, instead of going to a bar every Friday night, you can choose to go to a movie.

Essentially, the goal is to reduce your alcohol intake without feeling that you can’t have a drink ever again. This ensures you don’t feel like you’re missing out.

Benefits of the Sober Curious Movement

Alcohol can be very harmful, especially in large quantities and when consumed very frequently. The sober curious movement helps address these issues.

Improved Sleep

Alcohol disrupts sleep patterns, especially if you have a drink right before bed. Although alcohol can help you fall asleep more quickly, it impacts the quality of your sleep. If you go to bed with alcohol in your system, the way you cycle through the stages of sleep can be altered.

After drinking alcohol, you can experience more deep sleep and less REM sleep. REM sleep is necessary for memory consolidation and many other vital processes, so not getting enough of it means you’ll feel less refreshed the next day.

By reducing the amount of alcohol you drink before bed, or at all, you can start getting more balanced rest.

Better Weight Management

Alcohol contains calories that can quickly add up if you have several drinks a week. Cocktails and other mixed beverages often also have lots of sugar, so your body will use those for fuel instead of burning fat.

If you’re attempting to lose weight and are following a diet, you’ll want to cut down on your drinking because it can also make you hungrier. You may crave greasy or salty foods, and your mental clarity may not have reasserted itself before you reach for a hamburger or other foods that go against your diet.

Enhanced Mental Clarity

Although alcohol doesn’t kill brain cells, as was once widely believed, it can still result in many short- and long-term mental effects, including cognitive issues. That’s because alcohol is a neurotoxin that disrupts communications in the brain while affecting the functions of brain cells.

Over time, significant alcohol consumption can result in intellectual impairment, memory loss, trouble with balance and coordination, and even an increased chance of developing dementia. Being sober or at least seriously reducing your intake of alcohol can improve your focus and decision-making skills.

Improved Mood

Most people see alcohol as a way to relax and feel a bit happier, and while that’s the case for a few minutes, remember that alcohol is a depressant. It will actually increase depressive symptoms as well as anxiety.

The more alcohol that you drink, the greater the likelihood that you’ll develop mental health concerns and mood disturbances because it changes your brain’s structure. It should come as no surprise that a large number of people who have an alcohol use disorder also have co-occurring depression.

Better Digestive Health

Alcohol irritates your digestive system and could lead to the development of gastritis and acid reflux. It interferes with gastric acid secretion as well as the activity of the muscles surrounding the stomach. These muscles include the ones around the small and large intestines. If they don’t function correctly, you can develop diarrhea.

Not only does this damage to the gastrointestinal tract cause discomfort and potential health issues, it also makes it difficult for the body to absorb the nutrients it needs. It’s common for people who drink a lot of alcohol to have mineral and vitamin deficiencies.

Improved Physical Fitness

Alcohol can make it more difficult for your muscles to recover after exertions. Athletes can really struggle to compete, for example, if they regularly drink. A lot of that comes down to the dehydration alcohol causes, which affects all body systems.

Alcohol hinders your body in the process of converting food into energy. It also reduces carbohydrates and blood sugar levels while simultaneously increasing the production of lactic acid. All of that impacts athletic performance.

Even if you’re not an athlete, doing everyday tasks like climbing stairs can become more strenuous if you drink a lot.

More Balanced Hormones

Alcohol impacts your endocrine system, leading to hormonal disturbances. It can lead to fertility issues in both males and females.

Don’t forget that your endocrine system controls your blood sugar levels by using insulin and glucagon, which are hormones made by your pancreas. Alcohol interferes with all of the hormones and systems involved in maintaining blood sugar levels.

Hormones also play a role in your calcium levels. Acute alcohol consumption interferes with hormones like parathyroid hormone, calcitonin, and vitamin D-derived hormones. This can potentially result in the development of osteoporosis and a higher risk of fractures.

Is the Sober Curious Movement Right for You?

Being sober curious doesn’t mean you have an issue with alcohol. Sobriety is not the same thing. People who are sober abstain entirely from alcohol, and there may be many reasons behind that decision. If sobriety is not what you’re looking for, the sober curious movement might be the right option.

You Want to Cut Back on Drinking

If you find yourself drinking too much alcohol, this could be an option. Even if you don’t feel you have a problem, drinking too much can impact your health and mood, and that could be enough to prompt you to look for a way to better manage your consumption.

Being sober curious encourages you to think carefully about drinking and pay attention to how it impacts you. You also focus on quality, not quantity, making any drinking much more mindful.

You Have Health Concerns

Because of all of the negative ways alcohol can impact your body, you may prefer not to drink too much. This can be especially important if certain kinds of cancers run in your family.

Alcohol can increase the risk of gastrointestinal cancers, for example, while also causing system-wide inflammation that could lead to the development of other issues, like diabetes. Being sober curious can help you lower your risk of suffering from these issues while still giving you the option to have a drink if you feel like it.

You Have Family Members With Substance Use Disorders

If you have family members who have struggled with substance use disorders, you may be concerned about developing the problem, too. There are genetic factors that can impact the chances of struggling with addiction, which means that it can run in families.

To protect yourself from developing dependence, you can start paying closer attention to when and how much you drink.

You Have a Mental Health Condition

It can be tempting to try to manage low moods or other mental health symptoms with alcohol, but it can actually make your mental health concerns worse. That’s because alcohol impacts many of the same areas in the brain as mental illness, causing further changes to your brain’s structure.

People with anxiety disorders, for example, may feel relief from symptoms for a few minutes, but once the alcohol wears off, their anxiety can be even worse. If you drink excessively, alcohol will deplete GABA, a chemical in the brain that has a relaxing effect. You can start feeling panic and increased tension.

Alcohol also affects serotonin and other crucial neurotransmitters, making depressive symptoms worse. Bipolar disorder, schizophrenia, and other mental health concerns that require ongoing medical treatment can also be exacerbated by the way alcohol affects medications and the entire brain structure.

Even if you don’t actively have mental health concerns but a close relative does, reducing your alcohol intake could help you lower your risks of developing the illness, too.

Sober Curious: A New and Promising Movement

If you’re not ready to be fully sober or you’d prefer to have a bit of freedom in whether you have a drink during a social event or celebration or not, the sober curious movement could be the perfect option. You can have a drink socially when you feel like it, but you are more mindful about each sip you have.

It’s an option that allows you to have a healthier relationship with alcohol so that you don’t find yourself depending on it when dealing with stress or needing it to celebrate good news. It might even be a stepping stone to becoming fully sober later on.

At All Points North, we offer assistance to those struggling with alcohol or who want to find a healthier way of dealing with mental health concerns that could be prompting them to drink. Call us at 855-510-4585 or fill out our confidential contact form to learn more about the many program options that we offer.

References

• Bode, C, and J C Bode. “Alcohol’s role in gastrointestinal tract disorders.” Alcohol health and research world vol. 21,1 (1997): 76-83.
• CDC. “Facts about U.S. Deaths from Excessive Alcohol Use.” Alcohol Use, 8 July 2024, www.cdc.gov/alcohol/facts-stats/index.html.
• Colrain, Ian M et al. “Alcohol and the sleeping brain.” Handbook of clinical neurology vol. 125 (2014): 415-31. doi:10.1016/B978-0-444-62619-6.00024-0
• Reiser, Danica . “Does Drinking Alcohol Kill Brain Cells.” Mayo Clinic Health System, 14 Apr. 2023, www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/does-drinking-alcohol-kill-brain-cells.
• Steiner, Jennifer L., et al. “Impact of Alcohol on Glycemic Control and Insulin Action.” Biomolecules, vol. 5, no. 4, 2015, pp. 2223-2246, https://doi.org/10.3390/biom5042223. Accessed 15 Dec. 2024.
• Wang, Zhanzhang, et al. “Knowledge Atlas of the Involvement of Glutamate and GABA in Alcohol Use Disorder: A Bibliometric and Scientometric Analysis.” Frontiers in Psychiatry, vol. 13, 2022, p. 965142, https://doi.org/10.3389/fpsyt.2022.965142. Accessed 15 Dec. 2024.

The Connection Between Social Anxiety Disorder and Substance Use 16 Dec 2024, 2:00 pm

Have you ever had a drink to “loosen up” and feel more comfortable in a social situation? If so, you are close to understanding the connection between social anxiety and substance use. Research suggests that living with any type of anxiety disorder increases a person’s risk of developing a substance use disorder.

Misusing substances may provide temporary relief from anxiety symptoms, but it causes more problems in the long run. Some substances raise anxiety levels, and frequent use may lead to dependence and addiction.

What Is Social Anxiety Disorder?

It’s natural to feel some nervousness at social gatherings. Attending a holiday party where most of the people are strangers or even going to a family gathering can cause some people to feel anxious and uncomfortable. Having a social anxiety disorder is more than feeling a little nervous in a crowd.

Social anxiety is a type of anxiety disorder and a serious mental health condition. It can make everyday interactions difficult. People with social anxiety may feel they are being scrutinized and judged by others even when they are not.

The condition may affect relationships, lead to social isolation, and even make going to work or school impossible.

Everyone has a different comfort level when it comes to social situations. Some people are naturally outgoing, while others are more introverted. However, social anxiety disorder is more than just being introverted. It can significantly affect a person’s quality of life.

Symptoms of Social Anxiety Disorder

The symptoms of social anxiety disorder typically begin in the early teens. Older teens and young adults can also start experiencing symptoms for the first time. The disorder can be difficult to diagnose in teenagers because symptoms mimic many of the “normal” changes adolescents go through at this stage.

Symptoms include emotional, behavioral, and physical changes such as:

• Avoiding going to work, school, or social gatherings
• Not making eye contact
• Fear of being judged
• Fear that others will notice you look nervous
• Avoiding any situation that puts attention on you
• Intense feelings of anxiety during social interactions
• Expecting the worst from social interactions
• An inability to perform simple tasks such are returning items to a store or eating in front of other people
• Blushing
• Sweating, trembling, feeling nauseated in public
• Your mind goes blank when approached by others for casual conversion

The symptoms of social anxiety disorder can be mild to debilitating. They may change over time and flare up when you’re under stress. Avoiding social interactions may make you feel safe, but avoidance isn’t a solution. Fortunately, anxiety treatment is effective and can help you live a more balanced, happier life.

How Do Substances Affect Social Anxiety Disorder?

Some people turn to alcohol and other depressant substances to ease symptoms of anxiety. Self-medicating can relieve symptoms temporarily, but misusing substances creates a new set of problems.

To start, the long-term effects of alcohol and other drugs can make an anxiety disorder worse. Alcohol and other substances cause chemical changes in the brain that can worsen anxiety symptoms and create new ones.

Misusing substances activates the brain’s reward system and triggers dopamine release. Dopamine is responsible for producing positive emotions.

The immediate effect of a dopamine drop is pleasantly stimulating. However, substance misuse also interferes with the brain’s ability to regulate mood. It does this by blocking the release of neurotransmitters such as serotonin and norepinephrine.

Consistent changes in brain chemistry caused by substance misuse can lead to depression and anxiety. In addition, the reward of dopamine reinforces the brain’s desire for more alcohol or drugs. This creates a dangerous cycle that may require an addiction treatment program.

Substance misuse can intensify the fear and negative emotions related to social anxiety disorder. By lowering inhibitions, substances may allow all those uncomfortable feelings you are trying to control to come flooding out all at once. You may accidentally create the very “over-emotional” public scene that anxiety makes you fearful of.

Lastly, drinking or misusing drugs to cope with anxiety may prevent you from getting real help. Treatment that addresses the underlying causes of social anxiety is needed to find permanent solutions.

Does Anxiety Disorder Cause Substance Use Disorder?

The Anxiety and Depression Association of America estimates that around 20% of people who have been diagnosed with social anxiety disorder are also either misusing alcohol or have developed alcohol dependence.

While 20% is significant, there is no evidence that anxiety causes alcohol use disorder, only that it increases the risk. Other factors, such as genetics and past trauma, can also increase the risk of alcohol or substance use disorder.

If you’re concerned about substance misuse, stay alert for these symptoms:

• Continuing misuse despite negative consequences
• Risk-taking behavior while under the influence
• Loss of interest in other activities
• Wanting to stop or reduce the amount of substances/alcohol you consume but feeling unable to control it
• Changes in mood, sleep, or appetite
• Loved ones becoming concerned
• Legal or financial problems related to substances/alcohol
• Experiencing withdrawal symptoms
• Ignoring relationships and responsibilities in preference to substances

Self-medicating is the main connection between social anxiety and substance use. Relying on substances to relieve anxiety symptoms instead of seeking evidence-based mental health treatment is a major red flag that you are developing a substance use disorder.

Treating Social Anxiety Disorder

Diagnosis for social anxiety disorder typically includes a physical examination and a discussion of symptoms. The criteria for the disorder are listed in the Diagnosis and Statistical Manual of Mental Health Disorders.

Once diagnosed, your provider may recommend a combination of therapies, including medications, psychotherapy, and lifestyle changes.

Approaching treatment with patience and a positive attitude will help. Learning how to manage social anxiety takes time. Keep your appointments and be honest with your healthcare team for the best results.

Medications

Selective serotonin reuptake inhibitors are commonly prescribed for social anxiety. Familiar brand names are Zoloft and Paxil. Other medications may be prescribed depending on your symptoms. Beta-blockers to reduce the stimulating effect of epinephrine and other anti-anxiety and antidepressants are frequently prescribed.

Keep in mind that medication alone is typically not enough to treat anxiety disorders. Medication can take weeks or even months to be effective, and it can take some experimentation to find the right combination and dosage of pharmaceuticals to address each individual’s specific symptoms.

Psychotherapy

Cognitive behavioral therapy (CBT) is one of the most common forms of psychotherapy used to help people with anxiety disorders. CBT is widely studied and highly effective in helping people change unwanted behaviors. It teaches how to stop negative patterns of thinking and behaving and develop new, more productive patterns.

In exposure-based CBT, clients gradually work up to facing the types of social situations they most fear. Being exposed to anxiety-producing experiences provides the opportunity to deal with symptoms in real situations with support on hand.

Other forms of therapy, such as trauma therapy techniques, may be recommended when anxiety is related to traumatic events.

Lifestyle

Lifestyle treatments focus on issues like diet, sleep, and physical exercise. Maintaining a healthy lifestyle helps support other treatments and may help you avoid anxiety triggers. Avoiding alcohol, limiting caffeine, and learning how to manage stress are key.

A therapist may encourage you to spend time in social situations with people that make you feel safe and comfortable.

Tips for Coping With Social Anxiety Disorder

The best way to conquer social anxiety is to seek treatment from medical professionals. Self-medicating or ignoring your symptoms could lead to worse problems and severely diminish your quality of life. There are skills you can practice along with doctor-recommended treatments.

Try Relaxation Exercises

Learning to relax your mind and slow your breathing without the pressure of social interaction can help you stay calm when it is time to mingle with others. Try meditation, yoga, or other mind-body practices to develop relaxation skills you can rely on anytime.

Evaluate Negative Thinking

Instead of telling yourself not to think about the things that frighten you, ask yourself reasonable questions about your fears. Questions such as these may help dispel anxiety and stop negative thought patterns:

• How many times have my concerns about a social gathering come true?
• What would I say to a good friend who was in this situation?
• Is there any evidence to support my concerns?
• Am I absolutely certain something bad will happen?

Evaluating negative thinking allows you to see your thoughts from a new perspective and may help stop your imagination from taking over.

Take Yourself on a Date

Going to public places where there is no pressure to interact with others may help build your confidence for social interaction.

The movie theater is a great example of a place where you are with others but are not expected to carry on a conversation. Coffee shops are also ideal places to be in public while still being “alone,” especially if you have a laptop or other device with you.

Volunteer

Being of service is a great way to stop focusing on what you imagine others are thinking about you. You may choose to volunteer at an animal shelter, a food bank, or another location where interaction with other people is limited.

Join a Club

Joining a club may seem like the last thing anyone with social anxiety disorder would want to do. However, joining a club means you automatically have something in common with every other person present. You won’t have to struggle to find topics for small talk or worry if someone thinks your interest is strange.

Breaking the Connection Between Social Anxiety and Substance Use

Social anxiety disorder makes it difficult to interact with other people. The symptoms typically emerge during adolescence and may include avoiding social events and being fearful that others are judging you.

Some people turn to substance use as a way to self-medicate their social anxiety symptoms, but misusing drugs or alcohol only makes anxiety symptoms worse and can create other problems.

The types of substances that relieve anxiety affect brain chemistry and can end up causing depression. One of the greatest concerns is developing a substance use disorder.

Depending on alcohol or drugs to relieve symptoms of anxiety only masks the problem and delays more effective treatment. The best option is to seek treatment from a mental health professional.

Treatment for Social Anxiety at All Points North Lodge

Treatment options such as medication and psychotherapy are evidence-based and can eliminate or reduce symptoms. However, it can take several weeks or even months for treatment to be effective. Lifestyle changes and taking steps to cope with social anxiety will support treatment efforts and may help you find relief sooner.

If you or someone you care about is struggling with social anxiety disorder, All Points North Lodge can help. Complete our confidential contact form or call us at 855.934.1178 to learn more about our anxiety and dual-diagnosis treatment programs.

References

• Mayo Clinic . “Social Anxiety Disorder (Social Phobia) – Symptoms and Causes.” Mayo Clinic, 19 June 2021, www.mayoclinic.org/diseases-conditions/social-anxiety-disorder/symptoms-causes/syc-20353561.
• ‌ “Social Anxiety Disorder and Alcohol Abuse | Anxiety and Depression Association of America, ADAA.” Adaa.org, 2019, adaa.org/understanding-anxiety/social-anxiety-disorder/social-anxiety-and-alcohol-abuse.
• ‌“Social Anxiety Disorder (Social Phobia) – Diagnosis and Treatment – Mayo Clinic.” Mayoclinic.org, 2021, www.mayoclinic.org/diseases-conditions/social-anxiety-disorder/diagnosis-treatment/drc-20353567.

10 Benefits of Peer Support in Addiction Recovery 30 Nov 2024, 2:00 pm

Peer support in addiction recovery can be a pivotal component of your comprehensive treatment plan. Finding a group of people who understand what you’ve gone through, have achieved recovery themselves, and are able to show true empathy and compassion can make your journey to recovery much easier.

What Is Peer Support in Addiction Recovery?

Peer support in addiction recovery may take many different forms but ultimately all focus on the same thing — bringing together a group of people with a common set of challenges to collaborate on recovery.

People who offer peer support typically have a lived experience of addiction, are in recovery themselves, and are working to help others do the same.

The people who offer peer support aren’t necessarily trained mental health professionals. They are regular people who have overcome an addiction problem. Some, however, do have specialized training as peer support coaches, treatment interventions, or counseling.

What most people who offer peer support in addiction recovery have in common is that they understand that the process becomes much easier when you are surrounded by a supportive and understanding community.

Different Types of Peer Support

Peer support in addiction recovery comes in many shapes and sizes. It can be a paid, professional service by people who have specialized training and skills, or it can be a free support group where people gather simply to support one another.

Some of the most common types of peer support in addiction recovery include:

• Recovery Coaching: A recovery coach has specialized training in peer support and offers one-on-one guidance from a professional
• 12-Step Support Groups: Groups such as Alcoholics Anonymous or Narcotics Anonymous are free community groups designed to support people on the path to recovery
• Alternative Support Groups: Groups such as SMART Recovery or Refuge Recovery provide alternative support groups to the 12-step model
• Group Therapy: Group therapy is guided by a licensed therapist but focuses on helping people with a shared problem work toward sobriety together
• Online Support Forums: A number of websites offer recovery support forums for people to share their challenges and victories with one another 24/7
• Sober Clubs or Groups: Many communities have local groups who are living lives in recovery, often focused on activities or sports such as exercise, hiking, or baseball

The different types of peer support are designed to cater to the wide range of needs that people can have while working to maintain their recovery. Finding the approach that’s right for you can help you start to reap the benefits of peer support.

10 Benefits of Peer Support

Peer support is one of the most essential elements of a well-rounded and comprehensive treatment plan, due to its countless benefits. There are many clear and impactful benefits of peer support in addiction recovery.

1. Showing that Recovery Is Possible

No matter the type of peer support you engage in, the first and most obvious advantage is that it can show people that recovery is truly possible. People with substance use disorders often feel as though achieving sobriety is out of reach or that people can’t understand how challenging it is to achieve abstinence.

Peer support can rapidly change this outlook. It shows people that others who have had a substance use disorder have achieved lasting sobriety. They can share how they overcame challenges similar to the ones you’re experiencing right now.

This can create a light at the end of the tunnel, showing people what the rewards of recovery look like and how to achieve them.

No two people’s stories of addiction are the same, but connecting with other people in recovery can show you how similar the path to sobriety is. No matter how you may feel, you’re not alone in your recovery process, and there are people with similar stories who can help you along the path to recovery.

2. Recovery Outside of Treatment

For most people, recovery from addiction starts at a residential or outpatient treatment center. These facilities provide extensive support from mental health professionals, carefully controlled environments that help facilitate your sobriety, and rigorous accountability from your treatment team.

However, addiction treatment doesn’t last forever, and people who graduate from treatment can often feel like they lose the support they need to maintain their recovery.

Peer support options can help supplement this support network after clients have graduated from a treatment program and continue to offer support for as long as needed.

Taking part in peer support groups outside of your treatment center can provide a place where you can continue working with other people in recovery and surround yourself with people who truly understand the challenges of maintaining your sobriety.

You can attend support groups, meet with a recovery coach, or attend sober events for years after graduating from treatment, keeping your recovery at the forefront of your mind and making it easier to maintain.

3. Cultivating Community

Finding effective peer support helps people build a sense of community that supports a recovery lifestyle. 12-step or alternative support groups, for instance, make fellowship and community a key aspect of their recovery programs, knowing how important this social support network is to recovery.

You may wonder why it’s so important to have a community that’s specifically focused on sobriety and recovery. While there’s no requirement to surround yourself with other sober people if you’re trying to stay sober yourself, a sober community can help in many ways, including:

• No social pressure to drink or use drugs
• A shared commitment to a recovery lifestyle
• Sharing effective coping skills for managing cravings, triggers, or mental health challenges
• Providing a place where you can share your challenges openly without fear of being misunderstood

All of these components can help keep you on the path to sobriety.

4. Providing Accountability

When people break free from a substance use disorder, there are typically a number of lifestyle changes they need to make to maintain that recovery.

For example, you may need to take actions such as:

• Avoiding certain peer groups you used to drink or use drugs with
• Sharing with others when you’re struggling mentally
• Letting people know when you feel a craving
• Engaging in recovery activities such as therapy, support groups, or medication-assisted treatment
• Taking care of your physical and mental health

People who are involved in peer support groups understand how important these lifestyle changes are to maintaining sobriety, and can help keep you accountable to your own recovery program.

5. Reducing Stigma

Substance use disorders are incredibly stigmatized in society today. Facing this stigma regularly can quickly wear you out mentally and emotionally, leading to undue stress and hardship that can trigger substance use cravings or simply leave you feeling worn out.

Since peer support is typically given by those who have overcome a substance use disorder themselves, they are typically the least stigmatizing people you can spend time with. They won’t judge you for past substance use, experiencing cravings or lingering withdrawal symptoms, or simply having a hard time staying sober.

Instead, they’ll be able to share their own experiences of stigma and how they’ve overcome them, as well as be there to provide continued support on your recovery journey.

6. Practical Advice

People in peer support roles can provide insight and practical advice into the challenges you experience on a day-to-day basis. If you have a large peer support group, there is almost always somebody who’s experienced the challenge you’re going through now, and they may have actionable and practical advice for how to get through it.

When you’re newly sober, all manner of everyday activities can bring up challenges you didn’t expect. It might be your first time dealing with these situations without resorting to drug or alcohol use.

People who have been sober for years, on the other hand, have likely encountered these situations several times before and developed personal strategies to overcome their challenges, and they can help you find strategies that work for you as well.

7. Role Models and Mentorship

Recovery is inherently aspirational. It’s about becoming a better person, working on your shortcomings, and achieving your personal goals in life. Having a role model for your recovery can help you shape these goals and ambitions for yourself by seeing what’s possible when you maintain your recovery for years to come.

Mentorship is a common form of peer support as well. Having somebody with more recovery experience to help you through daily challenges can be incredibly valuable, and they can provide suggestions and strategies that can be extremely useful in your own recovery journey.

8. Creating a Sense of Belonging

Another common experience for people new to recovery is feeling like they don’t quite fit in anywhere after they’ve gotten sober. People will often separate themselves from the people they used to drink or use drugs with as a strategy to maintain their abstinence, leaving them more socially isolated than when they were in active addiction.

Peer support helps create a sense of belonging and connection again. Often, peer support groups highly value new members, go to great lengths to make them feel welcomed and supported, and understand what it’s like to be newly sober and not have a strong support network in place already.

When you seek out peer support from somebody with a bit more recovery experience than you have, you may find that you are treated as though you belong immediately.

9. Accessibility

Peer support options are typically much more accessible, affordable, and approachable than other forms of addiction treatment. Going to a residential treatment program, for instance, often requires you to commit to several weeks of care, may cost a substantial sum of money, and takes a great deal of time and effort.

In contrast, most peer support options are free and available to everyone. Even seeking out a professional recovery coach is often much more affordable than other types of mental health treatment.

10. Providing the Opportunity to Give Back

Sometimes, the best thing you can do for your recovery is to give back to others. If you’ve been sober for a month, you may have just the right experience and advice to support somebody who’s only been sober for a week.

Many people find that the process of helping somebody else through a sobriety challenge is the most beneficial thing they can do for their own recovery.

Peer support is an inherently selfless process, but these acts of selflessness can nonetheless sustain your recovery. By focusing on helping others, you can set aside your personal problems, at least for a short while — and you may come through the other side feeling much better.

Learn More About Peer Support at APN

At APN Lodge, we weave peer support into the very fabric of our addiction recovery programs. To learn more about how we integrate peer support with professional evidence-based interventions, call our team today to speak to one of our team members about our program.

References

• Reif, Sharon, et al. “Peer Recovery Support for Individuals with Substance Use Disorders: Assessing the Evidence.” Psychiatric Services, vol. 65, no. 7, July 2014, pp. 853–861, https://doi.org/10.1176/appi.ps.201400047.
• SAMHSA. “Peer Support Workers for Those in Recovery.” Samhsa.gov, 2017, www.samhsa.gov/brss-tacs/recovery-support-tools/peers.

Experiential Therapy: Definition, Examples, and What to Expect 29 Nov 2024, 2:00 pm

When you think about getting therapy, you likely have a very clear picture of what that looks like. You may picture yourself sitting on a sofa in front of someone else who’s holding a notebook and asking you questions about your feelings. This is traditional talk therapy, and it’s highly useful — but it’s not the only option.

Experiential therapy is a treatment choice that more therapists and clinics are offering because of how it can help patients immerse themselves in important experiences. This level of immersion provides you with the chance to fully engage with traumatic moments in your life so that you can more easily break away from the harm that they have caused.

Here’s what you need to know about what experiential therapy is, who it can help, and what the experience may look like.

Defining Experiential Therapy: Emphasizing Action

Experiential therapy refers to a category of therapeutic techniques that relies on hands-on activities and tools to help patients re-enact and re-live situations from their past. The goal of experiential therapy is to focus specifically on the activities and not just to talk about the experiences.

Through these actions, the genuine attitudes, feelings, and beliefs that rest in your subconscious mind can appear. This allows you to gain a better understanding of who you are and what you can do to improve your mental health. You can also get a sense of what your feelings of success, self-esteem, and responsibility are tied to.

Types of Experiential Therapy

Experiential therapy can include a variety of options, depending on what’s more appropriate for each individual.

Music Therapy

Music therapy uses music’s natural mood-lifting properties to help you address mental health concerns like depression and anxiety. Writing music, analyzing music, dancing, or singing can all help you instill positive behavioral changes.

Nature Therapy

Nature therapy, also called adventure therapy, encourages you to experience nature and embrace the benefits it offers. Often, it involves wilderness guides, outdoor games, “forest bathing,” and recreational activities done in groups. Nature therapy is helpful for people of all ages, but it can be particularly useful for teenagers and young adults.

Animal Therapy

Interacting and caring for animals can have significant mental health benefits. You can make a connection with these nonjudgemental creatures that often reflect your own emotions. Equine therapy, in particular, can be very helpful in teaching you how to regulate your feelings while also involving physical activities outdoors.

Art Therapy

Being able to express yourself by drawing, coloring, or crafting can bring freedom in how you see and share your feelings. Because art is subjective, there’s no right or wrong way to express yourself. Art therapy can reduce shame and stress while also empowering you.

Psychodrama Therapy

This is the most common form of experiential therapy. Psychodrama therapy encourages you to recreate stressful and emotionally charged situations in a safe setting, allowing you to work through the negative emotions the experience creates.

In this way, you can step into another person’s shoes and see things from their perspective, helping you improve your communication skills and gain a better understanding of why the situation was so upsetting for you.

Body-Centered Therapy

Body-centered therapy refers to any therapeutic options that involve expressing yourself with your whole body, such as yoga, dancing, and breathwork. Moving your body can allow you to better process emotions, especially trauma.

Play Therapy

Play therapy is commonly used with children and involves therapeutic play to help address emotional and psychological issues that may be too difficult for them to put into words. It can be especially helpful in children who have suffered abuse or lived through other traumatic experiences.

When Is Experiential Therapy Helpful?

Experiential therapy can aid in the treatment of a variety of mental health challenges. These challenges can include:

• Anxiety
• Depression
• Trauma
• Anger management
• Grief
• Eating disorders
• ADHD
• Compulsive behaviors
• Stress
• Mood disorders
• Phobias

It’s also commonly used during the treatment of substance use disorders and can be helpful even for people who don’t have a diagnosable condition but have difficulties with past experiences. Additionally, patients who are looking to change relationship dynamics can benefit from experiential therapy.

Experiential therapy often works best when combined with traditional talk therapy, including cognitive behavioral therapy. It can also be beneficial in both individual and group settings. The majority of experiential therapy options are appropriate for all age groups, while some, like play therapy, can be better suited to children.

Benefits of Experiential Therapy

Experiential therapy offers benefits that, when combined with talk therapy, allow you to gain a clearer understanding of your behaviors and emotions. With this knowledge, you can then make the changes you need to start feeling your best again.

Improving Emotional Processing

Even if you know you’re angry or sad, these emotions can have layers. To be able to address everything you’re feeling, you need to separate these layers, and that’s not always easy to do with talk therapy. Experiential therapy allows you to explore all the feelings you have around a particular situation and overcome them directly.

This emotional processing makes it easier to feel a less powerful emotional response over time as you address all of the emotions that a particular event or situation brings up. It’s a bit like exposure therapy.

Achieving Situational Resolution

With experiential therapy, you can recreate traumatic situations and examine not only what your response at the time was but also the emotions it caused. You can release any negative feelings you have about the situation as well, which opens the door to healing.

Building Empathy

By allowing you to see an event or situation from different perspectives, experiential therapy options like psychodrama can help you build empathy about what others around you are feeling. Once you’re able to understand why someone reacted the way they did, you can be better poised to accept and forgive, which is vital for your own mental health.

Reducing Avoidance

Traumatic events can leave you avoiding thoughts, memories, and even people that are connected to your trauma. Often, people think that avoiding what hurts them can help reduce stress, but it typically does the opposite. Avoidance can actually trigger anxiety and allow the emotions behind the avoidance to grow.

Boosting Creative Expression

Engaging in creative endeavors like music or art can be a great way of reducing stress and managing emotions. Instead of putting emotions aside, you can put them down on paper or sing them out, giving you further insight into your emotional responses.

Artistic hobbies can also become a form of self-care. These hobbies give you the opportunity to take some time for yourself and unwind while also helping to bolster your self-esteem.

Developing New Coping Skills

When you participate in many different activities, you learn better ways of coping with difficult emotions. For example, if you learn to use drawing as a way to express yourself and cope with stress, you can depend on this activity when you’re struggling.

What to Expect From Experiential Therapy

Because experiential therapy is so diverse, the exact course of your treatment can vary greatly from someone else’s. The focus, however, will generally be on “hands-on” experiences. It’s a client-centered therapy option that allows you to express preferences for certain therapeutic interventions.

Some therapists work with one form of experiential therapy, while others incorporate many types into their practice. For example, some therapists offer both adventure therapy and equine therapy, while others may prefer music and art therapy for their patients.

No matter the intervention you engage in, your therapist will focus on your perception and awareness of what you experience as you draw or sing a song. You can then speak about the emotions the activity brought up. This can happen during the activity or after, such as in a talk session.

Examples of Experiential Therapy Activities

You may wonder exactly what trying experiential therapy may involve. Take a closer look at some examples of what this therapeutic option can look like in real life.

Empty Chair

In this exercise, you sit in front of an empty chair and begin a dialogue with the person you’ve had a conflict with. It may also be an aspect of yourself that you want to address. The exercise lets you have an imagined conversation that can help you give voice to your emotions and gain resolution to issues.

Expressive Dance

During an expressive dance exercise, you move to music in any way you want. You’ll usually need to close your eyes. This activity can suit both individual and group therapy sessions.

Hiking

Hiking lets you be outside in nature, which can help reduce stress and improve your mood. You also have the chance to build self-confidence in your physical abilities. It can be helpful for many mental health conditions, including substance use disorders.

Equine Leading

Leading a horse through a series of obstacles can help you with problem-solving skills and building confidence. You can also learn to observe the horse’s behavior and reflect on how it relates to your own emotions.

Guided Imagery and Music

In this exercise, you listen to a piece of music while engaging in guided imagery that your therapist has created. For instance, your therapist might encourage you to visualize a peaceful situation while listening to soothing music.

Creative Writing

With creative writing, you can explore difficult subjects from a safe viewpoint. Creative writing encourages your imagination and also offers a sense of accomplishment that boosts self-esteem.

Soliloquy

During this exercise, you get to give a “speech” about what you’re experiencing, and you’re encouraged to talk about your feelings. An example would be speaking about the death of a loved one and what that experience meant for you. Soliloquy can help you pinpoint the variety of emotions you feel.

Camping

Camping gives you the chance to unplug from your regular life and enjoy the calm of being outdoors. It can be a great option for group therapy and encourages you to build connections with others.

Finding Your Balance Through Action at APN Lodge

Experiential therapy is one of the many therapeutic options available for people who are struggling with mental health concerns, relationship problems, and anything else that affects their self-esteem and psychological well-being. With experiential therapy, you give yourself the permission to play, removing inhibitions and focusing more on action.

Experiential therapy can work very well when combined with talk therapies like cognitive behavioral therapy. You can uncover emotions in the activity and then address them in the CBT session so that you can start making behavioral changes. It can be challenging to make changes without first understanding the underlying emotions that are causing problems.

At APN Lodge, we offer a wide range of treatment options to help you address the obstacles you face, including experiential therapy. Whether you’re battling a substance use disorder, depression, or a combination of mental health concerns, our team can help you find the most appropriate treatment plan for your needs.

Contact us to speak with one of our experts and get started on finding the path to wellness today.

References

• Dijkstra, Maria T., and Astrid C. Homan. “Engaging in Rather than Disengaging from Stress: Effective Coping and Perceived Control.” Frontiers in Psychology, vol. 7, 2016, p. 206818, https://doi.org/10.3389/fpsyg.2016.01415. Accessed 15 Nov. 2024.
• Keller, Jennifer et al. “Forest Bathing Increases Adolescents’ Mental Well-Being: A Mixed-Methods Study.” International journal of environmental research and public health vol. 21,1 8. 20 Dec. 2023, doi:10.3390/ijerph21010008
• Stewart, Joanna, et al. “Music Use for Mood Regulation: Self-Awareness and Conscious Listening Choices in Young People With Tendencies to Depression.” Frontiers in Psychology, vol. 10, 2019, p. 452056, https://doi.org/10.3389/fpsyg.2019.01199. Accessed 15 Nov. 2024.
• Tomaszewski, Crystal et al. “Impact of dance therapy on adults with psychological trauma: a systematic review.” European journal of psychotraumatology vol. 14,2 (2023): 2225152. doi:10.1080/20008066.2023.2225152

How Personalized Addiction Treatment Plans Enhance Recovery 28 Nov 2024, 2:00 pm

In 2020 alone, 40.3 million people in the United States had a substance use disorder. Of those, only a small percentage received effective treatment.

Substance use disorders are chronic, relapsing conditions that can turn your life upside down, impacting your relationships, careers, and goals. The nature of the disease can also make it incredibly difficult to break away from substance-seeking behavior for long enough to get help. Even if you do manage to seek help, you may struggle to maintain long-term sobriety if you don’t choose a treatment option that suits your needs.

One significant factor that can help you complete treatment and achieve your sobriety goals is having a program that is uniquely tailored to you. This is where personalized addiction treatment plans come in. When you opt for addiction treatment that addresses your specific struggles and goals, you can enjoy an enhanced recovery in many ways.

Here is what you need to know about targeted treatments for substance use disorders and what benefits they offer.

Understanding the Diversity of Addiction

To understand the limits of a one-size-fits-all approach to addiction treatment, it’s important to have a clear idea of the variety of underlying factors that can lead someone to fall into a substance use disorder in the first place. Genetics can be one of these factors.

Scientists estimate that genes account for at least 50% of a person’s vulnerability to drug addiction. Addiction is considered an inheritable disease in which even minor genetic differences can make someone more likely to experience a problem with addictive behavior.

There are many genes that impact addiction, however, which means that there may be countless ways that those genes affect the brain in each individual and trigger different reactions.

Added to that challenge are environmental factors. Your experiences and home life all play a role in the development of a substance use disorder. If you were exposed to adverse early life experiences or you live in an area where drugs are available, your chances of developing an addiction can be much greater.

Furthermore, many people suffering from substance use disorders have other mental health conditions. These comorbidities need to be taken into account during treatment, especially when deciding on which medications are appropriate for the detox process.

When you consider all of the factors that can play a role in the development of a substance use disorder, you can see why finding one treatment option that addresses the needs of everyone struggling with addiction is almost impossible. The best option, then, is to offer personalized addiction treatment plans. But what exactly do these plans involve?

What Are Personalized Addiction Treatment Plans?

Personalized addiction treatment plans refer to treatment programs that combine many interventions and therapies, implementing them as needed to offer the best possible outcomes for each patient. These plans are designed to meet each individual’s unique needs, and they take into account a number of factors, including:

• Substance involved
• Length of the addiction
• Physical health conditions
• Presence of co-occurring mental health conditions
• Personal goals
• Family dynamics
• Home environment

Generic treatment programs can’t address all of these factors for everyone, which means that they won’t allow you to receive the targeted support you need. Not being able to address key issues that led to the addiction can mean that you’ll be more likely to relapse or even quit your recovery program. You won’t have all of the tools you need to achieve lasting recovery.

With personalized addiction treatment plans, however, you can expect every aspect of your life to be addressed. Your care team can make adjustments as needed by performing regular assessments, ensuring that your program remains relevant and effective. As your needs change, so does your plan.

Key Components of a Personalized Addiction Treatment Plan

A tailored treatment program for substance use disorders will have a few core components. Some of those components can include the following:

Diagnosis and Full Assessment

To create a program that suits your needs, your care team will need to give you a full assessment so that you can have a clear diagnosis. This can make a huge difference for people who are facing co-occurring disorders.

Because many of the same factors that can lead to the development of an addiction can also affect your chances of having a mental health concern, co-occurring conditions are very common. Addressing one without addressing the other is detrimental and can even increase the risk of a relapse. That’s why having a thorough assessment before beginning treatment is vital.

The assessment will ask you about your substance use disorder, including details of how often you use and when you started using. You’ll need to provide a medical history to give your team an idea of your physical health, as well as a family history.

Your team will also likely ask about your home environment, the kind of support you have available, and whether you’ve tried getting sober before.

Customized Therapy Sessions

Using all of the information gleaned from the assessment, your team can structure your therapy sessions to ensure you receive the exact support you need. One aspect of this is finding the right treatment modalities.

Although cognitive behavioral therapy (CBT) is one of the most commonly used therapeutic options, it’s not the only one. Some people may do better with more holistic approaches, while others can benefit from traditional talk therapy. A combination of both may be helpful to others.

Remember that your plan is flexible. That’s the point of having a personalized treatment program. If something doesn’t seem to be working, your care team can make the necessary adjustments.

Your therapy will typically involve individual and group sessions, along with family sessions. All of these sessions can be customized, and some may even take place online.

Treatment of the Underlying Cause

It’s not enough to remove traces of the substance from your body and stabilize you physically. An effective treatment program also has to provide that same balance for your psyche. To do so, it must tackle the underlying cause of the addiction.

Your program has to help you pinpoint what may have led to the substance use disorder and what may be keeping you from recovering. If that trigger isn’t addressed, it can easily lead you down the path to addiction once more.

For example, if mental health concerns like depression or anxiety led you to drugs to manage symptoms, your recovery isn’t complete without getting treatment for the mental health condition. If the problem began because you lived through a traumatic experience, then that’s what needs to be a key focus during therapy.

Medication Management

An important part of your recovery plan is ensuring that you’re comfortable and that withdrawal symptoms or cravings are addressed as you recover. As with the rest of your treatment, a personalized program ensures that you receive the exact medications and dosages that your unique body chemistry requires as you detox.

Aftercare Planning

Your personalized addiction treatment plan also needs to have a clear aftercare path. The transition from treatment to regular life can be fraught with dangers that are specific to your circumstances.

If your home environment doesn’t promote sobriety, for example, your plan should offer alternatives to going back to your routine. This can mean sober living homes, further treatment, or whatever provides the right support.

Relapse Prevention

Your personalized addiction treatment plan needs to include relapse prevention strategies that meet your exact needs as well. This means helping you recognize the stressors that could pose a danger to your sobriety.

By considering your support system, your care team can plan a relapse prevention strategy that you know you can rely on.

Benefits of a Personalized Addiction Treatment Plan

Personalized treatment plans provide a wealth of benefits, including increasing your chances of achieving long-term sobriety. Take a closer look at how this kind of plan can make a difference in your recovery journey.

Addresses Unique Needs

All aspects of your life impact your recovery, from your family history to your genes and life experiences. The length of your addiction, the substance you use and how you use it, and whether you have any mental health conditions can also impact your recovery. A plan that addresses all of these factors can make long-term recovery more attainable.

Increases Motivation and Engagement

When a program is tailored to your needs, you are more likely to remain engaged with the process. Being motivated and fully invested in your treatment is vital to achieving the results you want. Another important aspect of these personalized programs is that they empower you because you have a say in the process.

Promotes Cultural Sensitivity

People from different backgrounds can struggle in diverse ways when going through recovery. Some cultures see asking for help and beginning a program as a sign of weakness, which can be a significant problem if that’s what you’ll hear at home once you return to your daily life.

Your treatment program can keep these elements in mind and offer psychological tools to help you avoid the triggers that you face. There may also be cultural issues that need to be considered during therapy sessions. A plan that tackles these issues with respect can offer a greater chance of success.

Improves Outcomes

Personalized programs help to better prepare you for the exact stressors you will face when you return to your regular life by offering tailored strategies and coping skills. Because these programs are so flexible and can meet your changing needs, they can help you face new challenges with confidence.

Another aspect of a personalized plan that can make a significant difference in outcomes is offering both in-person and online care. This can help with retention for people who have transportation issues or can’t take time off to get care. With more options for care available to suit different lifestyles, patients can stick to treatment for longer.

Begin Your Sobriety Journey With a Personalized Plan at APN Lodge

The challenges you face on your path to sobriety might be wholly different from the ones of the person sitting next to you. Offering identical treatment plans would likely not help in either case. To help you make the changes in your life that can promote long-term sobriety, you need a treatment plan made just for you.

At APN Lodge, we offer personalized addiction treatment plans that combine traditional modalities like cognitive behavioral therapy with holistic options like experiential therapy. We know each person who comes to our facilities is unique. By offering a wide selection of treatment programs, from residential care to online services, we can support every step of your personal recovery journey.

Call us at 855-510-4585 or message us to learn more about the services we offer at APN Lodge today.

References

• National Institute of Mental Health. “Substance Use and Co-Occurring Mental Disorders.” National Institute of Mental Health, Mar. 2024, www.nimh.nih.gov/health/topics/substance-use-and-mental-health.
• Price, M. (2008, June 1). Genes matter in addiction. Monitor on Psychology, 39(6). https://www.apa.org/monitor/2008/06/genes-addict

The Benefits of Affirming Care for the LGBTQ+ Population’s Mental Health 26 Nov 2024, 2:00 pm

It’s difficult to talk about personal issues with a virtual stranger. Professional mental health support requires deep personal reflection and the ability to be honest with yourself and your therapist. Sadly, feeling intimidated or fearing stigma prevents many people from getting the care they need.

People in the LQBTQ+ community have an even more difficult time finding healthcare professionals and spaces they feel they can trust. The search for affirming care can be challenging, but a lack of this care can have serious consequences for those seeking help.

What Is Affirming Care?

Stigmas surrounding the LGBTQ+ community combined with stigmas about mental health are a powerful combination.

The importance of and common misunderstandings about gender-affirming care have been in the news lately, but LGBTQ+ issues extend far beyond this issue.

Heterosexist bias — the belief that heterosexuality is the only so-called normal way to express sexuality — creates a barrier between people in the LGBTQ+ community and the high-quality healthcare they deserve.

Even when researchers do not want to ignore or disparage non-heterosexual people, the prevalence of heterosexist bias in medical and psychological research can harm queer-identified people.

By not including research questions, methods, or interpretations of results that relate to the experience of being LGBTQ+, scientific studies may fail to produce information that is helpful to those who are gay, lesbian, bisexual, or transgender. The same is true when an LGBTQ+ person enters a therapist’s office.

Affirming care can be as simple as including nonbinary pronouns on an intake form. In this and other small ways, therapists who show that they respect the dignity of LGBTQ+ clients can create a safe environment for healing.

According to Mental Health America, nearly 40% of those who identify as lesbian, gay, or bisexual report that they have struggled with mental health in the past year. Over half report being threatened and feeling that they have fewer employment opportunities than heterosexual people. In addition, around 22% of transgender individuals report that they avoid healthcare because of discrimination concerns.

The need for affirming care is obvious. While being LGBTQ+ is not a mental illness, living with the prejudice, fear, and isolation that many members of the community encounter can lead to depression and anxiety.

Regardless of a client’s sexual or gender identity, a therapist must cultivate a feeling of safety before entering the emotionally difficult territory required to address mental health concerns. Finding small and large ways to let LGBTQ+ clients know they are welcome, respected, and fully accepted is care that affirms their humanity and builds trust.

A Note on Gender-Affirming Care

Gender-affirming care falls under the larger umbrella of affirming care. The term refers specifically to healthcare for anyone whose internal gender identification is different from the identification that was assigned to them at birth.

Mental health professionals might provide gender-affirming care in individual or family therapy sessions or offer age-appropriate education on the topics of gender and sexuality. Additionally, a mental health evaluation is required for those who choose gender-affirming surgeries.

Many transgender people live with anxiety, depression, and other mental health concerns. According to the Anxiety and Depression Association of America, members of the LGBTQ+ community have up to a 2.5 times higher risk for anxiety and depression than straight and gender-conforming people.

A therapist who understands that these conditions are part of a more complex issue is better equipped to support their clients.

Recognizing Affirming Care

What does affirming care look like, and how do you know when a health professional offers the care you need?

A therapist who offers affirming care is one who has familiarized themselves with issues that are important to the LGBTQ+ community. They may use customized medical forms with multiple and nonbinary gender pronoun options or display versions of the pride flag in their waiting room.

If you’re not fortunate enough to have an LGBTQ-friendly therapist or program recommended to you, it’s hard to know where to start. One option is to ask when you call for an appointment. Any healthcare professional who offers affirming care will be happy to share that information with you.

5 Benefits of Affirming Care for the LGBTQ+ Population

Because those who identify as LGBTQ+ are at greater risk for developing mental health disorders, they might consider making their mental health a priority. Stressors related to work, family, and addiction disorders are universal, but these stressors may be exacerbated by being part of a marginalized group.

For example, in addition to worrying about his sick parent, a gay man might also worry about reaching for his spouse’s hand for comfort in the hospital waiting room. These extra stressors add a significant mental health burden over time.

Other stressors that members of the LGBTQ+ community may face include:

• Rejection from family or peers
• Social exclusion
• Discrimination in the workplace
• Bullying
• Violence and harassment
• Stigma
• Lack of access to affirming support and therapy

Working with a therapist who supports their identity and recognizes the unique challenges they face can improve treatment outcomes for LGBTQ+ clients. That is the primary goal of affirming care.

1. Build Resilience

Resilience is how people cope with psychological stress and adversity. Because LGBTQ+ clients face extra stressors and adversity that the straight community does not, therapists who provide affirming care are better prepared to help their clients build resilience.

Coping strategies may include involving oneself in supportive organizations or connecting with LGBTQ+ peers. Cognitive behavioral therapy can help clients reframe negative thoughts and behaviors to build resilience.

2. Offer Realistic Coping Strategies

Regardless of sexual orientation or gender identity, human beings need coping strategies to deal with life’s everyday problems. Those in the LGBTQ+ community face additional stressors such as harassment for simply being who they are.

Affirming therapists can provide effective and specific strategies for marginalized people. Group therapy programs designed for LGBTQ+ members allow participants to share strategies and learn from the successes of others. The Queer Trauma Recovery Program, for example, focuses on issues that are specific to queer clients as they learn new ways to cope with trauma.

3. Boost Self-Acceptance

LGBTQ+ individuals face discrimination and societal stigma from an early age. It’s nearly impossible not to internalize these negative thoughts and impressions to some degree. It’s even harder for those who lack appropriate support networks or positive role models.

Affirming care includes therapeutic support that helps clients overcome negative self-views. Having a better self-image can increase a person’s confidence and strengthen their personal relationships. Techniques in which therapists advocate for and validate the needs of their LGBTQ+ clients can promote self-acceptance.

4. Connect With Resources

Whether a person is seeking support for depression caused by chronic pain or a substance use disorder, recovery is an ongoing process. Finding LGBTQ+-friendly resources can be difficult, and a client may be concerned about privacy when seeking treatment.

An affirming therapist can put their clients in touch with a myriad of resources, both in-person and online.

5. Address Intersectionality Issues

“Intersectionality” refers to the ways a person’s identities affect their opportunities or lack thereof.

For example, a Black transgender woman raising children alone must overcome obstacles that differ from those of a gay white man with no children. While they are both members of the LGBTQ+ community and must deal with the stressors of marginalization, they face very different challenges.

Affirming care involves understanding and acknowledging these differences. A therapist who practices affirming care recognizes the diverse experiences within the LGBTQ+ community and provides a safe space to explore individual concerns.

Affirming Care and Suicide

A 2023 national survey conducted by the Trevor Project found that 41% of LGBTQ+ youth had considered suicide in the previous 12 months. The number was even higher for nonbinary and transgender youth. Some of the risk factors associated with suicide among this group include:

• Minority stress (marginalization)
• Rejection
• Lack of social support
• Bullying
• Assault
• Discrimination

A lack of affirming spaces is also a risk factor. Providing affirming care may literally be a life-saving action. The Trevor Project’s report indicates that LGBTQ+ youth who have trusted adults in their lives have a lower rate of suicide and a higher rate of self-acceptance.

Young people aren’t the only ones at risk for suicide. However, a study by the Williams Institute at UCLA School of Law found that a majority of suicide attempts among the LGBTQ+ community occurred within five years of the individual first identifying their sexuality.

Therapists who practice affirming care must acknowledge this risk of suicide for clients of all ages. Coming out presents unique challenges that young people may not be prepared to handle emotionally or intellectually. However, years of isolation and discrimination also pose a threat to LGBTQ+ adults.

Affirming Care and Substance Use Disorder

The Substance Abuse and Mental Health Services Administration states that gay, lesbian, and bisexual adults have a higher risk of substance use than straight adults. Adult members of the LGBTQ+ community are two to three times more likely to use illicit drugs and develop a substance use disorder.

Like the higher risk of suicide, the higher risk of a substance use disorder may be related to the stigma, rejection, and trauma LGBTQ+ people face. Some may turn to drugs or alcohol to find temporary relief from these stressors or relief from depression and anxiety.

Concerns about facing discrimination in a recovery program are valid, especially for transgender people. Slurs and microaggressions like misgendering create a hostile environment that prevents healing and may worsen feelings of rejection and isolation.

Addiction treatment programs that are tailored to the LGBTQ+ community provide hope and a safe space for healing to begin.

The Need for Affirming Care

Approximately 7.6% of U.S. adults identify as members of the LGBTQ+ community, according to the most recent Gallup poll. That number represents around 20 million people, and it has doubled since 2012, when Gallup first measured LGBTQ+ identification.

Affirming care involves recognizing that members of the LGBTQ+ community face different challenges than those who are heterosexual. The goal is to create a safe environment for LGBTQ+ clients to receive mental health treatment from professionals who understand the stressors and issues gay, lesbian, bisexual, transgender, and queer people are dealing with.

There are multiple benefits to care that affirms an individual’s lived experience. It enables them to find community resources, improve their confidence, and learn new coping strategies for dealing with challenges. Affirming care may also help reduce suicide rates and assist those seeking recovery from addiction disorders.

Affirming care helps create a healthier society. It does not encourage people to question their gender or offer any agenda except one: access to better healthcare for all.

If you or someone you love is a member of the LGBTQ+ community and needs support for a substance use disorder or another mental health concern, call us at 855.510.4585 or fill out our confidential contact form today.

References

• Brenner, Brad. “Understanding Anxiety and Depression for LGBTQ People.” Adaa.org, 2019, adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/understanding-anxiety-and-depression-lgbtq.
• Matouk, Kareen, and Melina Wald. “Gender-Affirming Care Saves Lives.” Columbia University Department of Psychiatry, Columbia University, 30 Mar. 2022, www.columbiapsychiatry.org/news/gender-affirming-care-saves-lives.
• Mental Health America. “LGBTQ+ Communities and Mental Health.” Mental Health America, 2020, www.mhanational.org/issues/lgbtq-communities-and-mental-health.
• “More than 60% of Suicide Attempts among LGBQ People Happen within Five Years of Realizing They Are LGBQ.” Williams Institute, 1 July 2021, williamsinstitute.law.ucla.edu/press/suicide-coming-out-press-release/.
• The Trevor Project. “Facts about LGBTQ Youth Suicide.” The Trevor Project, 1 Jan. 2024, www.thetrevorproject.org/resources/article/facts-about-lgbtq-youth-suicide/.
• SAMHSA. “SAMHSA Releases New Data on Lesbian, Gay and Bisexual Behavioral Health.” Www.samhsa.gov, 6 June 2023, www.samhsa.gov/newsroom/press-announcements/20230613/samhsa-releases-new-data-lesbian-gay-bisexual-behavioral-health.
• “What Percentage of Americans Are LGBT?” Gallup.com, 3 Mar. 2021, news.gallup.com/poll/332522/percentage-americans-lgbt.aspx.

How to Tend to Your Mental Health When You’ve Been Through a Disaster 25 Nov 2024, 2:00 pm

Written by Samantha Carter

Life can take unexpected turns. Unfortunately, sometimes this can throw us into situations that shatter our sense of stability. Natural disasters, traumatic events, or crises can leave us feeling disoriented, vulnerable, and mentally drained. However – especially during these times – tending to your mental health is crucial.

Just as you would prioritize physical safety and basic needs, caring for your mental well-being is essential to recovering, healing, and regaining a sense of normalcy. If you’ve been through a disaster, this article is here to guide you with compassionate advice, practical steps, and reassurance that taking time to heal is not only okay—it’s necessary.

Understanding the Mental Health Impact of a Disaster

The aftermath of a disaster often goes far beyond physical damage. It can impact every area of your mental well-being. Below are some things you may experience.

Shock and Denial

Initially, you might feel numb, disbelieving, or disconnected from reality. This is a normal protective response that helps your mind cope with an overwhelming situation.

Anxiety and Hypervigilance

After a crisis, your nervous system may still be on high alert. This can make it challenging to relax or feel safe, as your mind is wired to search for threats. You might notice a spike in your anxiety, have trouble sleeping, or even experience panic attacks.

Grief and Loss

Whether it’s the loss of a home, a sense of security, or even loved ones, disasters can bring profound grief. Mourning these losses is a natural response, yet it can also feel isolating, overwhelming, and draining.

PTSD and Flashbacks

For some, the trauma of a disaster can trigger PTSD. This can include flashbacks, nightmares, or being easily startled. However, it’s important to understand that these reactions are simply your mind’s way of processing trauma—it’s not a sign of weakness.

Depression and Emotional Exhaustion

In the wake of disaster, it’s common to feel drained, hopeless, or uninterested in things you once enjoyed. You might feel like there’s no light at the end of the tunnel. However, these feelings are usually temporary, and there are always ways to heal.

How to Process the Emotions of a Disaster in a Healthy Way

With all these difficult feelings, it can be hard to know how to start getting your life back on track. However, if you work on taking things one step at a time – and prioritizing the tasks that will help your nervous system repair – you can start to move closer to mental, emotional, and physical wellness. Below are some actionable steps you can take to deal with the impact of a disaster in a healthy way.

Acknowledge and Validate Your Feelings

It’s tempting to push through or dismiss your feelings during a time of crisis. However, acknowledging that you’re struggling is a crucial first step. Reminding yourself of the following things can help.

It’s Okay to Not Be Okay

You’ve been through something intense, and feeling off-balance is a natural response.

Name Your Emotions for What They Are

Whether it’s sadness, fear, anger, or confusion, putting a name to what you feel can help you process your emotions and reduce their intensity. There are no bad feelings, only poor ways to deal with them.

Speak Kindly to Yourself

Replace self-criticism with gentle encouragement, such as, “I’m doing the best I can right now” and “It’s okay to not have all the answers.”

Prioritize Basic Self-Care

Another important step to take after experiencing a disaster is to prioritize basic self-care—no matter how much you think you don’t have time for it. During the chaos following a disaster, self-care can often fall to the wayside. However, your physical health is closely tied to your mental health, so it’s important to focus on the basic human needs listed below.

Getting Enough Rest

Sleep is critical for emotional recovery. Try to stick to a sleep schedule, even if your mind is racing. Simple techniques like deep breathing, white noise, or guided sleep meditations can help.

Nourishing Your Body

When overwhelmed, eating nutritious meals may not feel like a priority. But foods rich in nutrients – like fruits, vegetables, and proteins – can boost your mood and energy.

Movement and Exercise

Gentle exercise such as walking, stretching, or yoga can help reduce stress hormones, boost endorphins, and clear your mind.

Ground Yourself with Mindfulness Practices

In addition to exercising your body, it can help to work on exercising your mind— especially during times of high stress. When your mind feels like it’s spiraling, mindfulness can be a powerful tool to bring you back to the present moment. Grounding techniques can help reduce anxiety and reconnect you with a sense of safety. Listed below are some mindfulness practices you can try.

Breathwork

Focusing on your breath – especially deep belly breathing – signals your nervous system to relax. Some research even suggests that meditation can be effective in improving mental health after a natural disaster.

Body Scans

Slowly bringing awareness to different parts of your body can help release physical tension caused by stress. A body scan is a mindfulness practice where you slowly focus your attention on different parts of your body, noticing any sensations, tension, or discomfort, to help release stress and bring a sense of relaxation and presence.

5-4-3-2-1 Technique

The 5-4-3-2-1 technique is when you name five things you see, four things you can touch, three things you hear, two things you can smell, and one thing you can taste. This exercise can quickly shift your focus from distressing thoughts to your immediate surroundings.

Lean on Social Support

Disasters can leave you feeling isolated, but reaching out for support can be incredibly healing.

Connect With Loved Ones

Even a quick check-in or text message can lift your spirits and remind you that you’re not alone.

Share Your Story

Talk about your experience – whether with a friend, support group, or therapist – to help you process your emotions and reduce the burden of keeping everything inside.

Accept Help

If someone offers to assist with tasks like meals or errands, let them. This is not the time to tough it out alone.

Set Small, Achievable Goals

After experiencing a disaster, you may feel like your world has turned upside down. While it’s natural to want to rebuild quickly, overwhelming yourself can worsen your mental state. Instead, consider setting smaller, more acheivable goals by implementing the following strategies.

Break Goals Into Small Steps

Focus on one thing at a time, whether it’s finding temporary housing, replacing lost documents, or even just taking a shower. It’s important to realize that there’s only so many hours in a day and focusing on solely the task at hand can help you from feeling overwhelmed.

Celebrate Small Wins

Each step forward is a victory. Recognizing progress – no matter how small or slow – can help boost your motivation and overall mental outlook.

Limit Media Exposure

Another important thing to do post disaster is to limit your media exposure. While it’s important to stay informed, continuous exposure to distressing news can increase anxiety and fear. Instead, there are many coping techniques you can use.

Set Boundaries

Limit how much time you spend watching news coverage or scrolling through social media.

Curate Your Sources

Choose reliable news outlets and avoid emotionally-driven reports that can heighten panic.

Take Breaks

Give yourself permission to disconnect. Engaging in uplifting or neutral activities – like watching a comedy or reading a book – can give your mind a break.

Find Comfort in Routine

After a disaster, life can feel chaotic and unpredictable. Therefore, establishing a simple daily routine can help restore a sense of normalcy and control. The following actions can help restore routine to your world.

Starting Your Day With a Calming Ritual

A calming morning ritual could be sipping some tea, stretching, journaling, or listening to a favorite podcast. Whatever it is, make sure it’s obtainable and suitable to your preferences. After all, you want it to be something you look forward to, not something that fills you with a sense of dread.

Setting a Bedtime Routine

Additionally, you may want to consider setting yourself up with a bedtime routine. Examples of this may include:

• Turning off electronics an hour before bed.
• Taking a warm bath.
• Or, practicing deep breathing to prepare for more restful sleep.

Rediscovering Joy and Purpose

While it may feel impossible to imagine right now, joy and purpose and peace will eventually return to your life. When you feel ready, try to reconnect with activities that brought you happiness before the disaster occurred, or explore new hobbies to spark inspiration. If you’re not sure where to start, the following pursuits can help you rediscover a sense of hope.

Creative Expression

Writing, painting, or playing music can be a powerful way to release emotions and process your experiences.

Volunteering

Helping others – even in small ways – can give you a renewed sense of purpose and gratitude.

Spending Time in Nature

Studies show that spending time outdoors can lower stress levels and improve mood. Even a short walk in a park or sitting by a window with a view of greenery can have a positive impact.

Seeking Professional Help

Sometimes, the impact of a disaster is too heavy to navigate alone. If you’re finding it hard to cope, consider reaching out for professional support. Therapy and other mental health services can provide a safe space to process trauma and learn healthier coping strategies.

Here at Plus by APN, we take a holistic approach to mental healthcare because we know that your mental peace doesn’t exist in a vacuum. The process of reaching a state of mental wellness is completely unique for each individual. Therefore, mental health services need to be diverse as well.

Whether you’re looking for traditional psychotherapy or psychiatry services or you’re wanting to explore alternative therapies – like ketamine treatment, deep TMS, neurofeedback, stellate ganglion block, hyperbaric oxygen therapy, and more – we’re here to navigate you through whatever works for you.

Together, our team of mental health professionals can guide you on the path to wellness. To learn more about our suite of services, complete our free consultation form today or give us a call at 877.271.6006.

References

• American Psychiatric Association. “Coping after Disaster, Trauma.” Psychiatry.org, 2016, www.psychiatry.org/patients-families/coping-after-disaster-trauma.
• Calm. “5, 4, 3, 2, 1 — a Simple Grounding Exercise to Calm Anxiety.” Calm Blog, 12 Sept. 2023, www.calm.com/blog/5-4-3-2-1-a-simple-exercise-to-calm-the-mind.
• Cleveland Clinic. “Diaphragmatic Breathing Exercises & Techniques.” Cleveland Clinic, 30 Mar. 2022, my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing.
• “Climate Change and Mental Health.” Psychiatry.org, Nov. 2019, www.psychiatry.org/patients-families/climate-change-and-mental-health-connections/affects-on-mental-health.
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• “How to Create the Ideal Bedtime Routine for Adults.” Calm Blog, www.calm.com/blog/bedtime-routine-for-adults.
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• Mayo Clinic. “Exercise and Stress: Get Moving to Manage Stress.” Mayo Clinic, 2022, www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469.
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10 Benefits of Spending Time Alone for Mental Health 15 Nov 2024, 2:00 pm

Written by Samantha Carter

To some, the idea of solitude might seem outdated or even undesirable. Many of us are constantly surrounded by people—whether through social media, work, or daily interactions—leaving little time to be alone. However, carving out moments of solitude can have a profound impact on mental health.

While humans are inherently social creatures, time spent alone provides an essential counterbalance to the demands of daily life, allowing for reflection, relaxation, and even personal growth. That’s why we’re exploring the psychological, emotional, and physical benefits of solitude for your mental health. If you’re looking for ways to improve your mental and emotional well-being, this one’s for you!

1. Promotes Self-Awareness

One of the most significant benefits of spending time alone is that it encourages self-awareness. When you’re alone, without the influence of others, you can turn inward and explore your thoughts, emotions, and motivations in a safe space.

In this solitary state, you have the opportunity to assess your life, your actions, and your goals more clearly. Taking time for introspection helps you understand your true feelings about situations. This, in turn, allows for greater personal growth and emotional intelligence.

When you’re alone and not preoccupied with social interactions, you may realize that certain behaviors or choices no longer align with your values or desires. Even more important, spending time alone gives you the space to make those adjustments, helping you to live a more authentic and fulfilling life.

2. Reduces Stress and Anxiety

Constantly interacting with others, whether in person or online, can be mentally and emotionally taxing. Social expectations, work pressures, and the need to keep up appearances can contribute to feelings of stress and anxiety. Therefore, solitude offers a reprieve from these demands.

By taking time to be alone, you can disconnect from external pressures and focus on being yourself. This helps reduce the overall mental load, allowing your brain to relax and recharge. Whether you are practicing mindfulness, meditating, or simply enjoying some quiet time, you allow yourself an opportunity to release tension and alleviate anxiety.

In addition, many people experience social anxiety, which can be draining over time. Taking breaks from social interactions can help reduce this anxiety and offer a sense of peace. Solitude offers a safe space to be yourself without the fear of judgment or criticism.

3. Enhances Creativity

Many great artists, writers, and thinkers have credited solitude as a crucial element in their creative processes. Spending time alone allows your mind to wander, explore new ideas, and make unexpected connections. Without the constant input of others’ thoughts and opinions, your brain has the freedom to think more deeply and creatively.

In a solitary environment, distractions are minimized, allowing you to focus entirely on your thoughts and creative pursuits. Whether you’re writing, painting, or brainstorming, time alone fosters an environment where new ideas can flourish.

Researchers have found that people are more likely to experience “aha” moments when they are alone and relaxed. These moments of insight often arise when your mind is free from external noise, enabling you to think more deeply and outside the box.

4. Improves Problem-Solving Abilities

When you’re constantly surrounded by others, your decision-making and problem-solving processes may be clouded by external opinions and social dynamics. However, spending time alone allows you to approach problems with clarity and objectivity. Without the pressure to conform to groupthink or seek approval from others, you can explore different solutions and evaluate the pros and cons more deliberately.

Solitude creates the mental opportunity to think critically and solve problems with greater focus. By stepping away from the demands of social interactions, you give yourself the ability to think independently and make well-informed decisions.

5. Increases Emotional Resilience

Emotional resilience refers to the ability to adapt to stress, challenges, and adversity. Spending time alone can help you develop this resilience by encouraging self-reliance and emotional regulation. When you’re alone, you’re forced to rely on yourself for comfort, validation, and motivation, rather than seeking it from external sources.

Therefore, learning to navigate your emotions independently strengthens your emotional coping skills, making you better equipped to handle life’s ups and downs. As you become more comfortable with solitude, you also build inner strength and confidence in your ability to manage difficult emotions.

This emotional resilience extends to your interactions with others as well. By cultivating self-awareness and emotional intelligence through solitude, you become more capable of maintaining healthy boundaries and handling conflicts without becoming overwhelmed.

6. Boosts Productivity and Focus

While being in the company of others is often enjoyable, it can sometimes hinder productivity. Social interactions can be distracting, leading to interruptions that can derail focus. In contrast, time spent alone offers a quiet, distraction-free environment where you can concentrate fully on the task at hand.

Solitude helps you get into a “flow state,” a mental state where you’re deeply focused and immersed in your work. Being in this flow state can also help with any feelings of loneliness or isolation that may arise as you spend more time alone.

In this state, you’re more productive, efficient, and able to complete tasks with greater attention to detail. Whether you’re working on a project, studying, or pursuing a personal goal, time alone allows you to focus on your priorities without external distractions.

7. Strengthens Relationships

While it may seem counterintuitive, spending time alone can actually improve your relationships with others. When you take time to be alone and reflect on your own needs, you’re better equipped to show up authentically in your relationships. You become more aware of your boundaries, desires, and emotional needs, which leads to healthier and more fulfilling connections.

Solitude also allows you to recharge, so when you do engage with others, you’re more present, attentive, and emotionally available. Instead of feeling drained or overwhelmed by constant interaction, you approach your relationships from a place of balance and emotional clarity.

Moreover, time alone gives you the space to miss and appreciate your loved ones. Absence often makes the heart grow fonder, and when you take breaks from socializing, you’re more likely to value and cherish the time you spend with those you care about.

8. Encourages Personal Growth

Personal growth requires introspection, self-assessment, and the ability to make changes based on your own values and experiences. Therefore, time spent alone is crucial for this process. When you’re constantly surrounded by others, it’s easy to get caught up in social dynamics and lose sight of your own personal development.

Solitude allows you to step back from the noise of daily life and focus on your own growth. It gives you the space to assess your life choices, set goals, and reflect on areas you’d like to improve. Whether it’s developing a new skill, addressing unhealthy habits, or cultivating emotional intelligence, solitude fosters an environment where personal growth can thrive.

9. Facilitates Mindfulness and Meditation

Mindfulness and meditation are practices that encourage present-moment awareness and emotional regulation. Both are often practiced in solitude, and for good reason. When you’re alone, free from distractions, you can focus on your breath, thoughts, and emotions in a non-judgmental way.

Spending time alone allows for deep introspection and mindfulness. Whether you’re taking a walk in nature, journaling, or sitting in quiet meditation, these moments of solitude can significantly enhance your emotional well-being. Regular practice of mindfulness or meditation can reduce stress, improve emotional regulation, and increase overall happiness.

Solitude offers the perfect opportunity to engage in these practices, helping you become more centered and connected to the present moment.

10. Cultivates a Sense of Independence

Spending time alone helps you develop a sense of independence and self-sufficiency. When you’re alone, you rely on your own resources—both mental and emotional—to navigate the world. This strengthens your confidence in your ability to handle life’s challenges without needing constant support from others.

By embracing solitude, you learn to enjoy your own company and develop a deeper sense of self. You realize that you don’t always need external validation or companionship to feel fulfilled. This sense of independence can be incredibly empowering, as it allows you to live life on your own terms and make decisions based on your values and desires.

How to Make Sure You Get the Most Out of Your Alone Time

Not all alone time is created equal. While simply being alone can offer a reprieve from social interaction, the quality of that time matters if you want to experience its full mental health benefits. For example, spending hours alone binge-watching Netflix or endlessly scrolling through social media may offer a temporary distraction, but it won’t provide the same level of rejuvenation or personal growth as more mindful, intentional activities will.

To get the most out of your alone time, it’s essential to engage in activities that nourish your mind and soul. Reflective practices such as journaling, meditating, or even going for a walk in nature can help you connect with your inner self, foster creativity, and recharge your mental and emotional batteries. These activities allow you to clear your mind, process your emotions, and cultivate a deeper sense of peace and clarity.

Further Resources for Support

Spending time alone can be a powerful way to reconnect with yourself and gain insight into your emotions, thoughts, and overall well-being. However, as you spend more time in solitude, you might discover challenges or struggles that go deeper than you initially thought. It’s not uncommon for moments of reflection to reveal unresolved emotions, stressors, or even mental health issues that need additional support.

If you find that certain feelings or problems persist during your alone time—such as anxiety, depression, overwhelming stress, or difficulties managing your emotions—this could be a sign that you might benefit from professional support.

Therapy can offer you the tools, guidance, and additional support you need to navigate these challenges effectively. Seeking help from a mental health professional is a healthy and proactive way to address any underlying issues you might uncover during your solo moments.

Remember, alone time is not a substitute for mental health treatment. While solitude can foster growth and self-awareness, reaching out for help when needed is an essential part of maintaining your mental well-being.

If you notice you could use more support, check out our suite of services to you on your journey to health and wellness. Consider scheduling a session with a therapist or booking a free consultation to further explore our traditional and alternative mental health resources. This way, you can ensure you’re taking care of your mental health in a balanced way.

Embracing Solitude for Mental Health

While social interactions are essential for a balanced life, spending time alone is equally important for your mental health. Solitude promotes self-awareness, reduces stress, enhances creativity, and fosters personal growth. By embracing moments of quiet reflection, you can strengthen your emotional resilience, improve your relationships, and cultivate a deeper sense of independence.

If solitude feels intimidating at first, start by setting aside small pockets of time each day for yourself. Whether it’s taking a walk, journaling, or practicing mindfulness, these moments of intentional solitude can have a profound impact on your mental health and overall well-being.

Additionally, remember that help is always available and that you don’t have to do it all alone. Achieving mental stability is all about finding the balance between going inward and reaching outward for support when needed. If you find yourself in need of assistance, give us a call at 877.507.7675 or complete our confidential online contact form.

References

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• “Social Anxiety Disorder: More than Just Shyness.” National Institute of Mental Health, 2022, www.nimh.nih.gov/health/publications/social-anxiety-disorder-more-than-just-shyness.
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• “Want Less Loneliness? Lose Yourself in the Pursuit of Flow.” Psychology Today, 2022, www.psychologytoday.com/us/blog/the-athletes-way/202204/want-less-loneliness-lose-yourself-in-the-pursuit-flow. Accessed 11 Nov. 2024.
• “What Is Mindfulness?” Mindful, 8 July 2020, www.mindful.org/what-is-mindfulness/.
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Turk McBride’s Story 15 Nov 2024, 2:00 pm

Written by Samantha Carter

Turk McBride, a former athletic defensive lineman in the NFL, was known for his ability to play both defensive end and tackle. Drafted in the second round of 2007 by the Kansas City Chiefs, McBride spent six seasons in the league, also playing for the Detroit Lions, New Orleans Saints, and Chicago Bears. However, when his NFL career came to a close, he was forced to face one his biggest challenges yet—addressing his mental health issues head on.

When Turk first came to APN for healing, he was still stuck in his previous NFL-mindset: he didn’t believe there was strength in weakness. However, as Turk began to surrender to the process, he learned just how powerful and strong vulnerability really is.

In the APN podcast episode, I Had to Open Up About My Mental Health to Win: Recovery x Turk McBride, Turk shared how he applied the same principles utilized throughout his NFL career to his recovery process. Now, he’s able to use these fundamentals to better support himself on his journey to mental health and wellness. To learn more about Turk’s story, continue reading the article below or check out the full podcast on our YouTube channel.

When One Door Closes Another One Opens

For most of Turk’s life, he had been working towards his goal of becoming a professional athlete. When he finally achieved that goal, he did everything in his power to maintain that status. However, when it was all taken away, Turk was left with the harrowing reality of his depression.

“I stopped playing football in 2014 and I fell into a major depression,” Turk said. “I never assumed I would be one of those guys [but] when your wife is telling you you’re depressed, that’s the last thing you want to hear … I looked at myself in the mirror and said, ‘Hey—who do you want to become as a person, as a husband, and as a father?’ And I started taking the advice that my wife [was giving me] to heart.”

Gradually, Turk became more aware of the things he was struggling with.

“I feel like the NFL broke up with me via text message,” Turk said. “Like, I put so much time and effort and energy in and it just was [a shock to be dismissed so easily]. I’d seen several [of] my friends commit suicide and [I knew that] if something drastic [didn’t] change, [I] may be in that category.”

Eventually, Turk agreed to seek treatment at All Points North Lodge in Edwards, Colorado. Still, this choice didn’t come without sacrifices.

“I left two days after my daughter’s birthday and wanted to stay for 30 days, [though] I wound up staying for 60,” Turk said. “I missed my daughter’s first day of school just by being here, so it was extremely difficult. However, sometimes you have to go through that difficult time to really become who you need to be for those people. [Even though] I will never get that moment back … understanding how to be the best father … can last for as long as God has me on this earth. Personally, I’d rather lose that moment in time to be able to get so much more.”

From Hesitant to Humbled

Even though Turk agreed to go to treatment, he struggled to be open to the process at first.

“I had so much anxiety [and] fear,” Turk said. “I really didn’t want to open up [or] make any friends. [I thought], I’m only here to shut my wife up … All I gotta do is just pray a little bit and read some scriptures [and] I’ll be fine … But once we got in that first group and I saw someone that looks like me and played [who was] being vulnerable and open it [was] like, Oh. And then you hear your peers start telling stories and you’re like, Well okay. Well let me open up as well.”

Even though Turk didn’t come to APN to make friends, he certainly left with more than he bargained for.

“I [wound] up creating brotherhoods … just by having [gone] through what we went through,” Turk said. “The only thing that felt close to that was training camp when you know you’re going through adversity and pain and suffering [together]. When you’re going through all that, you build that camaraderie with a person. When we’re extremely emotional, vulnerable, [and] open … we wind up building something [truly meaningful].”

Turk shared what an emotional rollercoaster the entire APN process was for him.

“I mean this is something that’s quite difficult,” Turk said. “When I first came here I thought it was going to be one way … but after the my first day or two I’m like, Okay. I’m tired of crying now … But to be honest it was amazing for me being able to unpack around my peers – around people that I played with – [and] hearing different journeys so I can relate [and] feel like I’m not alone.”

Learning the Strength in Vulnerability

Part of what was so difficult for Turk at first was learning that there is strength in vulnerability.

“Being an athlete, we’re so accustomed to being un-vulnerable,” Turk said. “We have to be so strong. We have to be so mentally tough. And to be a professional when you come here is a total opposite. It’s—you have to be vulnerable. You have to open up. You have to be caring. You have to be loving, to understand who you really are, so you can become who you need to be.”

While this shift didn’t happen right away for Turk, he slowly began to learn that APN was a safe place for him to be himself.

“Day one I was extremely isolated,” Turk said. “[Two weeks in, I] slowly start[ed] eating with people … having one-on-ones with people and start[ed] building … Being vulnerable in this new situation—it was funny. But, also at the same time, it was great.”

When Turk wasn’t sure how to access this new skill of showing vulnerability, the professionals at APN led the way.

“Lara, [an APN therapist], introduced our group to this thing called a trauma egg,” Turk said. “From that point on, the first trauma egg story that I heard, it was like, This is my brother right here … Ever since then, I was able to be extremely vulnerable. [Now, post treatment, we have] a group text message where every day we’re just sending each other devotionals—just giving one another encouraging, motivational words … we’re still as close as we were when we [were] here.”

Even though Turk now has lasting friendships that were forged from vulnerability, it took time for him to shift from his previous NFL-mindset.

“When I came here and I saw the other former NFL players, it was a sense of comfort but also a sense of anxiety. Because, hey, I may have to be vulnerable in front of these guys where [in the past], I broke a forearm in [a] football game, [put] a piece of tape on it, pop[ped] two Tylenol, [and] finished the game with four more tackles. So it’s all about how tough you are … Coming here, it was the total opposite.”

The APN Mission

It’s not every day that a bunch of former NFL players get together in such a vulnerable, transformative way. However, there’s something unique about the APN program that truly sets it apart from other treatment options available today.

“I had a great relationship with everyone [at APN],” Turk said. “When it was time for me to leave it felt like I was leaving friends that I knew for a very long time and it was [hard]. I learned so much from everyone that was here from the upper management [to] the ladies that [were] just helping with the laundry. Everyone here, it seems like they had a mission or [that the] APN mission was embedded in them. So it was enlightening for me to see so many people caring because that’s a world that I’m not accustomed to … People start[ed] caring about Turk when I started playing football … so people caring for your well-being and your safety and your wellness—it was left field to me … What they’re doing [at APN] is not an occupation. It’s not a job. It’s not a career. It’s a calling. You know God had to put something on their heart for them to [give] that serving.”

As Turk began to realize just how much the APN team was invested in him, he also had to learn how to shift his mindset around transactional behavior.

“One of the things that I am learning to get over or reprogram myself [about is] that life is not transactional,” Turk said. “Coming here is like, Okay. They’re doing all this. They’re taking out time to help me. What the hell do they want from me? And it’s like, they don’t want anything. So they helped me in more than one way.”

Applying Football Principles to the Healing Journey

Even though some of what Turk learned in the NFL was counter to what he was learning at APN, there were other ways he learned to apply his professional athletic psyche to his healing approach.

“One of the main things that I kind of looked at that was in my football career [was] I always did the things I didn’t want to do,” Turk said. “I didn’t want to come [to APN] at all. I didn’t want to be vulnerable. I didn’t want to open up. I didn’t want to unpack what was packed up for years or even decades. So me not wanting to come here was really a sign for me that I really needed to be here.”

Just like with previous adversities that Turk had faced in his professional career, he applied the same gritty can-do attitude to everything he did at APN.

“I feel as though being an athlete helps a little in this particular journey,” Turk said. “Having to overcome adversity. Having to do things you’re unaccustomed to doing. Or having to do things to become better … I just take the journey of football and translate into this. If you’re not getting better, then you’re getting worse. So every day I’m taking the proper steps for me to get better in something. It may be communication. It may be love. It may be how to accept love. It may just be having patience. Every day I just try to get better.”

Doing this work day in and day out is certainly not easy. However, Turk highlights why the work is worth it.

“Sometimes you have to punt the ball. Sometimes it’s a turnover. Sometimes some things happen, but you have to understand with that there’s an adversity. And with that adversity, you can build strength … You have to make certain sacrifices and … those sacrifices [will] hurt in [the] moment, but it helps you out on the back end.”

The Journey Continues

Today, Turk understands that his journey continues.

“[I’m] taking one step at a time, just trying to become the best version of me as possible,” Turk said. “I may not be who I want to be at this moment, but I can see it. So as long as I … see it, then I can always work to it … taking one step at a time … [APN] gave me a start[ing] point. Like, Okay. This is the data that we collected thus far and I guess we need to go in this direction [now].”

While the “data” and the measurement of progress is important, Turk also understands that there’s a greater picture that includes ongoing setbacks, trials, and tribulations.

“Sometimes you don’t have a good day. Sometimes you don’t have a good week. Sometimes you don’t have a good month. But it’s still that understanding [that this] is [a] journey. Sometimes I have to go take a detour, but I still need to get back to the destination.”

Because the healing journey is long, Turk has recognized the importance of acknowledging small wins along the way.

“What I learned here [is] you have to also celebrate the small victories,” Turk said. “You just can’t celebrate a huge accomplishment. You have to, you know, enjoy the journey.”

Reframing Expectations

Part of learning how to enjoy the journey involves reframing expectations.

“You just have to really have the proper expectations for [yourself],” Turk said. “[At first], I didn’t have the proper expectations. [I’d say], ‘Okay. I’m gonna come here. I’m going to be here for 30 days. And I’m gonna be better.’ Realistically, [that’s not] having the proper expectations.”

Now, Turk just expects himself to show up while trying to detach from the outcomes.

“I feel like you get promoted [in this journey], but you never graduate,” Turk said. “No matter what, I’m not gonna give up. No matter the adversity, trials, [or] tribulations, I’m going to be relentless [in] try[ing] to be my best self.”

If you’re interested in learning more about All Points North and our addiction, trauma, and mental health recovery programs (including our Athletes Track), submit our confidential contact form or call us at 855.934.1178 today. You never know how good your life can get when you allow yourself to receive the gifts of healing.

More From Turk

Listen and watch the Turk’s episode of Recovery x APN below, and find more episodes on YouTube, Spotify, and Apple Podcasts.



Therapy Unboxed Episode #1: Exploring Trauma 14 Nov 2024, 2:00 pm

Written by Samantha Carter

Therapy Unboxed, a therapist-led podcast and YouTube series, was designed to “unbox” or illuminate some of the common themes explored throughout mental health treatment. Led by clinical psychologist Lana Seiler, the first episode of this series explores a brief history of trauma within the mental health field and how to best understand it today.

Throughout the episode, Lana offers hope to anyone who’s experienced trauma as well as some starting points for healing. To learn more about what an experienced therapist has to say about the matter, check out the full podcast episode or continue reading the article below.

What is Trauma?

Lana reiterates her preferred definition of trauma several times throughout episode one of Therapy Unboxed.

“I get asked a lot what the definition of trauma is,” Lana said. “While there are many out there, my favorite is anything that overwhelms our ability to cope.”

However, Lana explains why we first need to explore trauma from a historical context in order to better understand how it is thought of today.

“There’s a lot of information out there, and I encourage anybody who’s interested to get online and do some research because the journey to where we are now has been an interesting one,” Lana said.

A Brief History of Trauma in Mental Health Treatment

Diving into the history, Lana begins to illuminate some of the key points that have contributed to our modern understanding of trauma. These historical markers have been summarized in the sections below.

Freud Develops Psychoanalysis – 1890s-1930s

In the late 19th and early 20th centuries, Sigmund Freud revolutionized the field of psychology with his theory of psychoanalysis. Freud’s work was one of the earliest attempts to systematically understand the human mind, particularly how early life experiences involving trauma affect mental health throughout adulthood.

Freud believed that repressed memories and unconscious conflicts – often rooted in childhood – were the primary causes of psychological disorders. His focus was largely on early attachment relationships with caregivers and the psychological impact of disturbances from these formative bonds.

Freud’s theories laid the groundwork for understanding trauma in a psychological context, particularly how unresolved or unconscious trauma could manifest in symptoms like anxiety, hysteria, and depression.

Though we have moved beyond some of Freud’s more controversial ideas, his focus on early childhood trauma has had a lasting impact and continues to inform therapeutic approaches today.

The Evolution of Understanding the Trauma of War (Civil War – Present Day)

War has also been a historical catalyst in the understanding of trauma, as soldiers and civilians alike were exposed to extreme violence, loss, and psychological distress. However, war trauma has not always been understood or accepted.

During the U.S. Civil War (1861-1865), soldiers who experienced significant mental distress were often thought of as personally weak. Terms like “soldier’s heart” and “nostalgia” were used to describe what we now recognize as trauma-related conditions. At that time, mental health issues stemming from war were viewed as moral failings or frailties of character, rather than legitimate psychological conditions.

As warfare evolved and the violence of World War I introduced new forms of devastation, the understanding of war-related trauma began to shift. The term “shell shock” emerged to describe the psychological impact of exposure to heavy artillery and the horrors of trench warfare. This marked an important step in the recognition that trauma was not merely the result of individual weakness, but rather a reaction to external events. However, treatment options remained limited, and the understanding of trauma was still in its infancy.

By World War II, the term “combat fatigue” or “battle fatigue” was introduced, reflecting the growing awareness of the psychological toll of war. However, it wasn’t until the aftermath of the Vietnam War that the mental health field began to fully recognize trauma’s long-lasting effects on soldiers.

The unique challenges faced by returning veterans—such as flashbacks, nightmares, and emotional numbness—helped to shape the growing understanding of trauma as something that could severely impact a person’s ability to function even after the traumatic events had ended.

Attachment Theory – 1940s-1950s

In the 1940s and 1950s, British psychologist John Bowlby expanded the understanding of trauma with his development of attachment theory. Bowlby believed that the bonds formed between a child and their primary caregiver had profound effects on emotional and social development.

If these bonds were disrupted or insecure—due to neglect, abuse, or separation—the child would be at higher risk for emotional distress and difficulties later in life. Bowlby’s work emphasized that early attachment-related trauma could have lasting effects, mirroring Freud’s earlier ideas about the importance of early childhood experiences.

Mary Ainsworth, a developmental psychologist, further advanced attachment theory with her “Strange Situation” experiments in the 1970s, categorizing different types of attachment, including secure and insecure forms. These studies demonstrated how attachment patterns in infancy could influence emotional regulation and resilience in adulthood.

Bowlby and Ainsworth’s work deepened the understanding that trauma, particularly relational trauma, has far-reaching implications for mental health. The idea that disruptions in early attachment could lead to long-term psychological issues helped pave the way for trauma-focused therapies in the future.

1979 – NAMI Was Created

In 1979, the National Alliance on Mental Illness (NAMI) was founded in the U.S. This marked a significant shift in the approach to mental health, including trauma treatment. NAMI was created by a group of families affected by mental illness who advocated for better support and understanding of mental health conditions, including recognizing the role that trauma plays in mental health disorders.

One of NAMI’s key contributions was its emphasis on the biological components of mental illness. While earlier theories focused predominantly on environmental and psychological factors, NAMI pushed for a broader understanding that combined biology, environment, and trauma. Therefore, this organization played a significant role in breaking down stigma and advocating for more research and funding for conditions related to trauma.

1980 – American Psychiatric Association Defines First PTSD Diagnosis

The inclusion of Post-Traumatic Stress Disorder (PTSD) in the DSM-III in 1980 was a groundbreaking moment in the history of trauma and mental health treatment. This was the first time that trauma-related disorders were formally recognized in a clinical setting, marking a shift in how both the medical and mental health communities understood trauma.

Prior to this, trauma was often seen as a result of individual vulnerability rather than something caused by external events. By defining PTSD, the American Psychiatric Association acknowledged that traumatic experiences, such as combat, natural disasters, or severe accidents, could have a profound and lasting impact on mental health. This was a major step forward, as it shifted the understanding of trauma from being seen as a character flaw or personal weakness to being recognized as a psychological wound caused by external circumstances.

The DSM-III’s definition of trauma was initially limited to “big” traumatic events, such as combat or disasters. However, the formal recognition of PTSD helped create a framework for studying trauma in more detail, leading to a deeper understanding of its prevalence and the development of effective treatments like cognitive behavioral therapy (CBT) and eye movement desensitization and reprocessing (EMDR).

Today: DSM Recognizes Multiple Types of Trauma

Today, our understanding of trauma has evolved considerably, and the DSM now recognizes multiple types of trauma, not just the large-scale events that were originally the focus. Trauma is now defined more broadly, acknowledging that anything that overwhelms a person’s ability to cope can be classified as a traumatic experience. This expanded definition includes not only combat and disasters but also childhood abuse, neglect, sexual assault, domestic violence, and even chronic stressors like discrimination or poverty.

The field of trauma treatment has advanced significantly since the 1980s. Therapists now recognize that trauma can be either acute (from a single event) or complex (from repeated, prolonged exposure to traumatic situations). There is also a growing understanding of the impact of developmental trauma, which includes experiences like childhood neglect or parental abuse that can disrupt healthy emotional and psychological development.

Not an Exhaustive History

Lana explains how this is not an exhaustive history on the development of trauma within the mental health field. As such, she encourages anyone who is interested to do further research on the topic. While it can be helpful to take a look at the bigger picture, it’s important to recognize that it would be difficult to outline this sort of comprehensive history in a single podcast episode or blog post.

Three Common Misconceptions About Trauma Today

Another important topic of discussion when it comes to trauma is breaking down misconceptions. In episode one of Therapy Unboxed, Lana dives into three common misunderstandings when it comes to trauma.

Misconception #1: Trauma Occurs From Singular, Significant Events

Even though the mental health field is finally catching up to the idea that trauma can occur from a series of complex events, that doesn’t yet mean it’s common knowledge.

“One of my mentors uses a wonderful analogy about this,” Lana said. “If I was standing next to a wall and I wanted to do some damage to that wall, I could take a sledgehammer to it and there’d be this giant hole. But, if I wanted to do damage to that wall in a different way, I could also take sandpaper to it for five years and there would be a giant hole. And what that’s sort of illustrating is the things that we would describe as ‘little-t-traumas.’ I really don’t like that categorization. Little-t-traumas are relational and things that seem like smaller ruptures in relationships in our early life experiences. But, it’s the chronic quality of these experiences that makes it like the sandpaper to the wall.”

Misconception #2: You Can’t Heal From Trauma

Another misconception that Lana explores is this idea that you can’t heal from trauma.

“We really can do some pretty significant healing,” Lana said. “I like to use a wound analogy. If we get injured and we don’t treat the injury, it’s likely to get infected. Then, we have to deal with the secondary issue of the infection. But if we do treat it, the wound heals. Worst case scenario, we end up with a scar. And I think that’s really a good way to look at trauma therapy because you’re going to be potentially different – we’re changed by things that happen in our lives – and we can say that’s sort of like a scar, but we don’t have to live with secondary infections, so to speak. We don’t have to live with trauma really popping up in our lives and causing major havoc if we do the work to heal.”

Lana continues to challenge the way listeners choose to think about trauma while expanding on this point a bit. “Trauma’s something that we end up having a relationship with after it’s healed,” Lana said. “So similarly to the wound analogy, the scar would be our relationship to the trauma after it’s over. But those things are manageable.”

Misconception #3: “If I Open the Box, I’ll Never Be Able to Close It”

Finally, Lana speaks to a common misconception about trauma and mental health treatment that she engages with regularly throughout her practice.

“I hear a lot of people say, ‘If I open that box, I’m never going to be able to close it again; if I start to feel about something, I’m never going to be able to stop that feeling,’” Lana said. “People tend to be really fearful to talk about the difficult, painful things – to revisit this stuff – because there’s a fear that once we do, there’s no going back. And I completely can validate and understand how scary that feels. But as someone who does this all day every day, I can say that we certainly can close that box back up and we can learn how to feel safely.”

Shifting the Way We Think about Trauma

In addition to debunking some common misconceptions about trauma, Lana also goes over some frequent ways that people avoid discussing trauma or dismissing its existence altogether.

“Sometimes people have some pushback or resistance to looking at and working on their trauma,” Lana said. “One of the things I hear a lot is, ‘Well, whatever doesn’t kill me makes me stronger. We need stress in our lives. We need anxiety. If we never had any adversity, we wouldn’t grow.’ And that’s entirely true. We do need stress. We do need to have some adversity in our lives, even starting from a young age. If things are too easy, we don’t learn how to pick ourselves back up. So when people say that to me, I agree with them, 100%. However, I don’t necessarily agree with the statement that ‘what doesn’t kill us makes us stronger.’”

Lana goes on to explain how things are a lot more complex than this cliche phrase she so often interacts with.

“Whether or not things make us stronger depends heavily on our ability to cope,” Lana said. “The truth is, most of us don’t learn a ton of healthy coping skills from our family systems. When things happen that are adverse or challenging, we have to consider that person’s ability to navigate and manage the situation when we look at whether that thing is traumatic. So what’s traumatizing to a three-year-old is very different than what’s traumatizing to a 30-year-old and that goes both ways. If we’re three and our parents leave us for a couple of days, that’s incredibly traumatic. When we’re 30, it’s a very different experience. That’s why it’s not helpful to compare something that may be traumatic to me and overwhelm my ability to cope as it may not traumatize someone else or overwhelm their ability to cope.”

Dissecting Complex Trauma

Because trauma is so nuanced and particular to the individual involved, Lana highlights the importance of understanding complex trauma, a more recent term in the world of trauma development and understanding.

“So when we talk about these relational, sort of more chronic ways, that we can have trauma in our lives, there’s a term – ‘complex PTSD’ – that people use a lot to define it,” Lana said. “Sometimes we come into a world that’s not able to attend to our needs completely. We come into a world of parents who have their own trauma, their own struggles with substance use, or poverty—there’s many, many, many factors that go into a less than ideal early life environment. I’m not here to villainize anybody. Intentions are usually the best. But oftentimes, the impact can be challenging for little ones coming up in a scary and unpredictable world.”

Some people might think, Ok, so what? It already happened and I can’t change it. Why does it matter now? However, Lana makes an interesting point to consider.

“These things really set us up to experience the world and the rest of our lives with that same tape that’s outdated,” Lana said. “We may have a more developed understanding of ourself and safety, but those tapes continue to play. The, ‘I’m not good enough, I can’t ask for what I need, I’m going to fail,’ core-belief-tapes keep playing and that’s a big piece of complex PTSD and complex trauma.”

The Importance of Addressing Trauma and Early Life Experiences

Going back to Lana’s earlier misconception about how trauma can’t be healed, Lana explains how working to overcome this kind of trauma can greatly improve one’s life.

“People can significantly change the way they walk through the world, getting a handle on what these outdated tapes are and how to reprogram them. This really allows us to walk through the world without having what I call ‘landmines.’ When we don’t take care of these traumatic experiences, we can walk through the world potentially stepping on something that could trigger us and cause disruption in our lives. And the more we can really dismantle those landmines and defuse them, the safer we really are in our lives.”

Ultimately, Lana believes that looking at early life experiences is a crucial aspect of both understanding and treating trauma.

“We really have to go all the way back to the beginning, back to the Freud, Ainsworth, and Bowlby and the attachment theorists to really bring in attachment injury to the developmental trauma arena,” Lana said. “These things go hand-in-hand. I mean, attachment injury is essentially relational trauma, so we can’t really have this conversation without including that concept—looking at ruptures in our early life relationships and then subsequently ruptures in our primary adult relationships. We know from tons and tons of research that people are healthier, live longer, and have more fulfilling and productive lives if we can have safe, secure attachments with people. So, this is huge.”

Healing Is Possible

Having studied and treated trauma for many years, Lana wants her listeners to understand one important thing.

“Addressing trauma is something that I think can really make a significant difference in people’s mental and behavioral health,” Lana said. “And healing is possible.”

Not only is healing possible, but Lana points out how people can come out of traumatic experiences with a level of resilience that leads to deeper meaning and connection.

“Post-traumatic growth is real,” Lana said. “Whatever doesn’t kill us doesn’t necessarily make us stronger, but getting through it does. People who are able to make it through traumatic experiences and are brave enough to get the help they need can come out the other side with some strengths and viewpoints that are even more helpful and evolved than before. So I just want to also give people some hope. Yeah, trauma can really take us out at the knees, but working through it can build us into people who can be super resilient and compassionate and connect deeply with others in the world.”

To finish out the podcast episode, Lana offered some helpful information for anyone thinking about seeking trauma treatment.

“If you’re interested in doing some trauma work for yourself or for someone that you love, make sure that you find a clinician who has some post post-graduate training in trauma work,” Lana said. “Specifically, they should have experience with some type of reconsolidation method as well as a really good understanding of resourcing and the relational complications of dealing with trauma.”

If you’re interested in learning more about All Points North and our addiction, trauma, and mental health recovery programs (where Lana works), submit our confidential contact form or call us at 855.934.1178 today. You never know how good your life can get when you allow yourself to receive the gifts of healing.

More From Therapy Unboxed

Listen and watch the first episode of Therapy Unboxed below, and find more episodes on YouTube, Spotify, and Apple Podcasts.