Essential Oils for Recovery

Using essential oils, made from parts of certain plants like leaves, herbs, barks and rinds, may help you unwind, destress and stay focused as you endure the hard work of recovery. In fact, more and more people are turning to aromatherapy as a way to relax and center themselves. Of course, there’s a wide range of use for essential oils – from easing headaches and stomach woes to boosting immunity – but here we take a look at a few essential oils study-proven for their stress- and anxiety-busting benefits.

Before using essential oils, talk with your healthcare provider and addiction counselor. You want to make sure they don’t interact with any medications you’re taking, aggravate a preexisting health condition or act as a trigger for you in any way. And look for trusted brands without extra ingredients.

• Lavender: This essential oil is perhaps most prized for its calming effects on the body and mind. According to one study in the Journal of Alternative and Complementary Medicine, inhaling a lavender aroma enabled participants to perform a memory task while under stress better than those who used a placebo. 
• Bergamot: Sourced from the peel of a citrus fruit, known as Citrus bergamia, this oil is what gives earl grey tea its fragrance. While research is limited, one study published in Phytotherapy Research found that being exposed to bergamot for 15 minutes gave participants in the waiting room of a mental health treatment center positive feelings. 
• Lemongrass: This oil, sourced from the lemongrass herb (Cymbopogon citratus), has been found to promote relaxation and reduce symptoms of anxiety. The delicate yet calming aroma of the oil has also been linked to improved sleep and reduced insomnia. 
• Orange: In one study in the Journal of Alternative and Complementary Medicine, breathing in the sweet aroma of orange oil allowed participants to remain unrattled during an anxiety-inducing situation compared with those who inhaled a control oil (tea tree oil) or a placebo. 
• Vetiver: The woody and strong root-like smell of vetiver has been found to help people center their mind and body. Many people incorporate vetiver into blends for mindful practices like meditation, yoga and prayer.

Stress Management for Women in Recovery
At Rising Roads, we focus on the unique needs of women in recovery. We help our female clients discover new coping strategies to manage (not run from) their emotions, so they can continue to heal and reclaim healthy, sober lives. To learn more, call today: 866-746-1558.

Great Sobriety Gift Ideas

If you’re looking for a meaningful gift for a woman in your life in recovery, reading this is a great first step. Finding a gift doesn’t have to be tough and it doesn’t even have to focus on her sobriety, so long as it doesn’t harm her recovery.

Just because she’s now sober, it doesn’t mean she’s a different person. So, if you know she loves a certain perfume, pajamas, earrings or a favorite sports team, go for a gift that meshes with her likes.

Thankfully, there are plenty of awesome products available this holiday season that can also help your loved one feel inspired, calm and focused on building a healthy sober life. Here are a few ideas to consider:

• Massage/spa gift card: The gift of relaxation will help acknowledge the hard work of recovery. 
• At-home spa kit: If you can’t afford a gift card, a homemade relaxation kit works, too. You can include an eye mask, facial scrub, slippers, essential oils, a scented candle and bath bombs. 
• Adult coloring book and art supplies: Creativity is a powerful recovery tool and great use of downtime for your loved one. 
• Journal or passion-planner: Writing in a journal or planner can help your loved one set short- and long-term goals and explore her inner thoughts and feelings. 
• Box of relaxing tea or coffee: A soothing cup of tea or coffee is a perfect gift that will last all season long. 
• Pretty mugs for coffee and tea: You can purchase a mug with a recovery phrase or inspirational quote or just a pretty design. 
• Healthy cookbooks or cooking supplies: This will support her new healthful sober lifestyle and provide recipe ideas to rejuvenate her mind and body. 
• A house plant: Try a low-maintenance cactus if your loved one doesn’t have a green thumb. 
• Ornament: An ornament is a great keepsake and reminder of your loved one’s new independence now that she’s sober. 
• Inspirational book: Just be mindful of your loved one’s stage of recovery, as you might want to avoid any books containing detailed descriptions of drug or alcohol use. 
• Engraved jewelry or keychain: This can include her sobriety date, an inspirational recovery slogan or just a personal note of encouragement and love. 

The Gift of Recovery
Perhaps the greatest gift you can give your loved one is supporting her sobriety. If the woman in your life has experienced sobriety and then had a relapse, we can help. Contact us today to learn about our post relapse care. Call: 866-746-1558.

Healthy Uplifting Recipes

What you do (and don’t) put into your body each day makes a big difference in how you feel and how much effort you can put into your recovery. The right mix of foods can help stabilize your mood, keep energy levels high and provide the right vitamins and minerals to stay healthy and strong in your recovery.

We scoured the Internet to find some healthy uplifting recipes to add to your recovery diet this season. Give them a try!

Stress-Busting Green Smoothie from MindBodyGreen.com
This simple recipe can work for breakfast or a snack and packs in mood-boosting spinach and sunflower seeds – they are both rich in B vitamins, which are key players in the production of the feel-good hormone serotonin. What’s more, the recipe includes omega-3 rich chia seeds (often called “food for your brain.”) And last, but not least, a bit of the superfood cacao contains magnesium, which is known for its calming effects. Just mix it all in a blender and sip that stress away.

Ingredients:

• 1 cup strawberries
• 1/2 - 1 cup fresh spinach
• 1 tablespoon chia seeds
• 1 tablespoon sunflower seeds
• 1 tablespoon cacao
• 1 ripe banana
• 1 cup coconut milk (full fat)
• 1/2 cup water

Energy-Boosting Quinoa Power Salad from EatingWell.com
The stars of this recipe are sweet potatoes and quinoa – two superfoods that will keep you full and energized during the day. Plus, there’s lots of vitamin-packed greens (spinach, kale or arugula) as well as mood-boosting sunflower seeds. Make a big batch and eat it all week!

Ingredients:

• 1 medium sweet potato, peeled and cut into ½-inch-thick wedges
• ½ red onion, cut into ¼-inch-thick wedges
• 2 tablespoons extra-virgin olive oil, divided
• ½ teaspoon garlic powder
• ¼ teaspoon salt, divided
• 8 ounces chicken tenders
• 2 tablespoons whole-grain mustard, divided
• 1 tablespoon finely chopped shallot
• 1 tablespoon pure maple syrup
• 1 tablespoon cider vinegar
• 4 cups baby greens, such as spinach, kale and/or arugula, washed and dried
• ½ cup cooked red quinoa, cooled
• 1 tablespoon unsalted sunflower seeds, toasted

Mood-Boosting Ginger Turkey Stir-Fry from EverydayHealth.com
It can be difficult to stay upbeat and energetic, especially since we’re dealing with a double-whammy: seasonal depression and holiday blues. Lean turkey is a great source of healthy protein that promotes relaxation and can help you better manage stress. This is because it’s high in tryptophan, an essential amino acid that relaxes your body. This quick dinner recipe also contains colorful veggies and the super spice ginger, known to help ease anxiety, stress and feelings of tiredness.

Ingredients:

• 1 cup rice, brown
• 2 tablespoon oil, olive
• 1 pounds turkey, breast boneless, skinless
• 1 head(s) cabbage, napa (Chinese) shredded, about 4 cups
• 4 stalk(s) onion(s), green tops and bulbs, chopped
• 2 cup(s) mushrooms, fresh sliced
• 2 cup(s) pea pods, fresh or frozen
• 4 clove(s) garlic finely chopped
• 1 tablespoon ginger, fresh peeled and grated
• 1 teaspoon pepper, black ground
• 3 tablespoon soy sauce, less sodium
• 2 tablespoon oil, sesame
• 4 teaspoon sesame seeds

Snooze-Boosting Sweets from WomensHealth.com
We all know that sleep rules when it comes to regulating your mood and energy and keeping you focused on your recovery tasks. Well, apparently, you can have dessert and sleep, too! Just skip any sweets after dinner and try one of these recipes chock-full of snooze-inducing ingredients about 30 minutes prior to bed.

• 1 cup cottage cheese + 1 cup sliced strawberries 
• 1 slice of bread + 1 tablespoon hazelnut chocolate spread 
• 1 small pear + 1 tablespoon almond butter 
• 1 small banana + 1 tablespoon jam 
• 1 whole wheat waffle + 1 tablespoon raspberry preserves

Let Us Fuel Your Recovery
Rising Roads offers weekly nutrition classes, in addition to shopping preparation and cooking classes. The camaraderie of cooking together, gaining new skills, learning new recipes and enjoying the process is a positive move forward. To learn more, call today: 866-746-1558. 

More Expectant Moms Using Meth/Opioids

Both meth and opioid use is on the rise among expectant moms in the United States, according to a new study published in the American Journal of Public Health. In fact, in the last decade amphetamine use among pregnant women has doubled (from 1.2 per 1,000 hospital deliveries to 2.4). And the rate of opioid-affected births more than quadrupled, from 1.5 per 1,000 deliveries to 6.5. Researchers say these estimates are likely conservative – as they rely on patients’ disclosure of substance abuse as well as proper recording of diagnoses. 

"With substance use, it's not just the opioid epidemic,” Dr. Lindsay Admon, an OB-GYN at Michigan Medicine Von Voigtlander Women's Hospital and the lead author of the study, told U.S. News and World Report. “There are other substances such as methamphetamine use that are also increasing.” 

Unfortunately, the effects of methamphetamine use on pregnancy and the infant aren't as well-studied as opiates, alcohol and cocaine. However, meth use during pregnancy has been linked to numerous birth complications, including higher rates of preeclampsia, placental abruption, preterm delivery and severe maternal morbidity and mortality. 

This is partly because substance abuse during pregnancy often means later prenatal care and fewer prenatal appointments. In addition, women who use meth frequently use tobacco, alcohol and other drugs – and this can also confound the birth outcomes, notes the American College of Obstetricians and Gynecologists. Access to addiction treatment for pregnant women also plays a role. 

These findings highlight the fact that “we really need to think carefully about ways to connect women with the treatment resources that they need,” said Dr. Admon. “We have these really clear treatment guidelines for treating patients with opioid use disorder, and we don’t have the same type of guidance, certainly not in obstetrics, about how to best treat women with amphetamine use disorder, and I think there’s definitely a need for that.”

Substance Abuse Help for Women

Perhaps the biggest and most important choice of your life is making the decision to seek help for a substance use disorder. Let us help support you along your journey. To find out more about our addiction treatment for women, call today: 866-746-1558.

Alcohol Killing More Young Women

Postpartum depression triggered Ashley Hartshorn’s alcohol use disorder – and, after just five years of alcohol abuse, she died leaving her three children behind. 

"She wanted so badly to quit drinking, but the shame and the fear kept her from being able to allow herself to reach out for help," Ashley’s mother told USA Today. "Like many, we were ignorant to the effects that alcohol has on the body. I thought she had time, time to hit rock bottom and time to seek help.” 

Amy Durham, who grew up with a father who abused alcohol, began drinking in her 30s and said she came close to dying from alcohol at age 40. She wound up in triple organ failure and in a coma for 10 days. 

"I didn't even know what was happening to me," she told USA Today. Amy said unresolved childhood trauma, a stressful job, a “toxic” romantic relationship and infertility all contributed to her drinking. “I just needed to be numb,” she said. 

Nurse practitioner and mother of two Eileen O'Grady, who quit drinking 12 years ago, said she would drink continually from dinner until bedtime and then start again the next evening. Stefanie Wilder-Taylor, writer of "Sippy Cups Are Not for Chardonnay," believes this sort of alcohol abuse stems from stubborn gender roles and norms surrounding stress. 

Unfortunately, these stories are becoming more and more common as deaths related to alcohol are increasing – with women being hit the hardest. According to a new analysis by the Institute for Health Metrics and Evaluation at the University of Washington, from 2007 to 2017, alcohol-related deaths rose 85 percent among women. During the same period, death rates rose among men by 29 percent and teen deaths from drinking were down about 16 percent.

Experts are calling alcohol a growing epidemic, outpacing the death toll of our current opioid crisis. To date, roughly 72,000 people die of opioid overdose each year versus roughly 88,000 from alcohol – through cancer, liver cirrhosis, pancreatitis, pregnancy related complications and suicide.

Women are more susceptible to these alcohol-related risks than men - and, what's worse, less than 6 percent of female drinkers get help for an alcohol disorder.

Help for Women With Alcohol Use Disorder 

While there’s a growing pressure to drink, problem drinking is still stigmatized. But greater awareness and efforts to seek treatment can help remedy this. If you’re concerned about your drinking and want help, or want to learn more about our rehab services for women, call today: 866-746-1558.

Thanksgiving and Recovery: How to Make it Easier

Thanksgiving kicks off the holidays season and while it can bring a lot of joy, it can also bring on stress, anxiety and sadness. Take heart: If you’re experiencing any of these emotions, there are coping tips to help.

• Keep up with recovery tasks. Whether it’s going to a 12-step meeting, doing art or music therapy or participating in post-relapse care, it’s essential to make time for recovery activities this holiday season. Again, this time of year can be riddled with difficult emotions and these tasks can help safeguard your mental health and your recovery. 
• Practice mindfulness. Mindfulness can be a valuable recovery tool and you can even do it while you’re enjoying your Thanksgiving meal. With each bite, try to hone in on the flavors and textures of the food. And tap into your hunger cues, or how your body is communicating that it’s had enough! Think about why you're grateful for the food in front of you. 
• Soak up the sun. Start your day with an outdoor jog or walk and get some mood-boosting vitamin D. Even a quick 15-minute stroll in nature can help relieve stress and improve your mental energy so you can better handle the holiday.   
• Set realistic expectations. For many, it’s common to experience negative feelings over not being “where you should be” in life or sadness over missed activities and events you may have once enjoyed. Get yourself out of this negative mindset by focusing on how far you’ve come in your recovery and take time to jot down all of the things you have to look forward to now that you’re sober. 
• Do your best to enjoy this time. This truly is the season to surround yourself with friends and loved ones who try to understand what you're going through and who support you and your recovery. While the holidays can be tough, they can also be a joyful and powerful time in your new sober life. 

Let Us Help You This Holiday
Managing your recovery is always challenging, but it can be particularly difficult during the holiday season. While the struggle can feel isolating, remember that you'addiction treatment programs, call today: 866-746-1558.
re far from alone. At Rising Roads, we focus on the unique needs of women in recovery. To learn more about our

Mindfulness and Trauma

For those who have experienced trauma, practicing mindfulness can help increase self-compassion, allow you to get back in touch with the present moment and reduce the extent with which you feel controlled by unpleasant thoughts or memories. It’s also been study-proven to reduce symptoms of PTSD.

Yet, for some, it can also bring up painful and overwhelming emotions and even intensify symptoms of traumatic stress. This is why it’s crucial to speak with your therapist or addiction counselor before trying any mindfulness activities on your own.

Beyond meditation, there are some everyday ways to bring mindfulness to your life. For example, you can practice mindfulness while you’re taking a walk, showering, cooking, eating, knitting, doing chores or even writing in a journal. Doing so will help you to stay focused on the task at hand and distract your mind from any negative thoughts, triggers or anxiety. 

In addition, many experts use somatic mindfulness with those who have experienced trauma. Good therapy.org defines somatic mindfulness as the “ability to step back from what your nervous system is telling you. You step back, observe it, feel every bit of it. Then you consciously decide what you want to do instead of automatically falling into long-standing patterns and the behavior they dictate.”

Here is an example of a somatic mindfulness exercise called “grab and let go,” adopted from PsychCentral.com:

• Stand still and let your eyes defocus.
• Slowly step one leg forward, planting first your heel and then your whole foot on the ground. Shift your weight forward onto the front foot, without your back foot leaving the ground.
• As you step forward, reach your arm forward, fingers outstretched.
• As your foot lands, close your hand into a fist like you’re grabbing something.
• As you’re doing this motion, breathe in.
• Step back and bring your foot back next to the other one. Release and open your hand and bring your arm back to your side.
• As you release, breathe out.
• Stand still for a minute. Pay attention to your body sensations. Where do you feel a sense of flow, aliveness or tingling?

Trauma Treatment for Women
At Rising Roads, we understand that trauma resolution means more than just talking about your traumatic experience. We utilize proven techniques, including Somatic Therapy, to help you stop running from the emotions and feelings of trauma and begin to heal. To learn more about our trauma treatment for women, call today: 866-746-1558.