Real New Year's Resolutions from Real Women

For many women, the New Year often starts with an unrealistic self-improvement pledge. Yet resolutions like “I resolve to drop 20 pounds” or “give up sugar” are often hard to stick with over the long haul and they won’t necessarily strengthen your inner self and recovery journey. 

What’s more, according to the American Psychological Association, some overly ambitious resolutions made during the New Year only result in excess stress. Your best bet: Stick with simple and realistic resolutions. We scoured the web for some ideas from real women that might work for you

Resolve to stop apologizing. Do you tend to apologize for everything, even when you have nothing to be sorry for? "Everyone who knows me knows that 'I'm sorry' basically falls out of my mouth,” Devin, 23, of Manalapan, NJ, told MariaClaire.com.  “I'm constantly apologizing for everything that happens around me. 'I'm sorry you walked into me on the subway! I'm sorry I need to ask my manager for guidance and might be disturbing her!' So this year, I'm going to own my shit and stop apologizing for things I don't have to apologize for."

Resolve to stop negative self-talk. “That negative inner voice that plants seeds of self-doubt is what I'd like to leave in the past,” Lauren, 27, of Atlanta, GA, told MariaClaire.com. “It demotivates me, keeps me from enjoying the subsequent event, and wrecks my confidence at critical moments. I plan to put a more positive spin on my inner negativity… to encourage myself rather than tear myself down."

Resolve to say “no” without guilt. "It's very easy to find yourself in a position where saying 'no' to an event or to a request, or even putting yourself first, can ignite a sense of guilt,” Sheri, 29, Arlington, VA, told MariaClaire.com. “This year, however, I will commit to the things that I have the capacity for and the desire to do, and confidently say no, otherwise."

Resolve to begin the day with "me" time. "Last year was full of anxiety… I knew I needed a change in order to be a better person and be more present in my life," Trinity S. Perkins, of Woodbridge, VA, told Prevention.com. "I resolved to enjoy some 'me time' first thing every morning — even if only for 10 minutes. I'll do things like lie in bed and take note of things I'm grateful for, put my phone on 'do not disturb' until I've finished my morning workout, and read for pleasure while enjoying my morning coffee.” 

Women and Addiction Recovery
At Rising Roads Recovery, we know that every woman who comes to us is incredibly unique and needs to be treated that way. One size does not fit all – and one future does not work for everyone. To learn more about our addiction treatment programs, call 866-746-1558. 

Being Grateful This Holiday Season

While gratitude is an important part of your day to day recovery, it can also play a pretty powerful role in helping you manage the holiday season. And we don’t just mean being grateful for the gifts that you receive. 

The holidays can be tough for those of us in recovery – whether you’re missing friends and family or struggling with some intense (and even unexpected) emotions this time of year – and a gratitude-filled approach for handling it all can help. 

After all, having an attitude of gratitude has been linked with less anxiety, fewer toxic emotions, increased happiness and better sleep. Plus, recognizing all that you have to be thankful for –especially during stressful times – can help foster resilience.

Here are a few ways to practice gratitude this holiday season:

• Start a gratitude routine. Each evening, write down three good things about your day  –and you’ll soon see that there are plenty of large and small blessings to count.
• Focus on the sunny side. The next time you feel overwhelmed by stress, gently guide your focus back to one thing for which you feel grateful. If it helps, jot it down on paper and display it prominently as a visual reminder of how you want to feel this holiday season. The more you practice, the easier it will become overtime to be a thankful person.
• Go public. Pick one thing you’re grateful for this week and post it on your social media or in a forum on an online support group. This will help reinforce your attitude of gratitude.
• Be thankful for things that haven’t yet happened. Sure, it’s nice to count your blessing for today – but what about being grateful for all of those wonderful things ahead in your new sober life? Give this idea from LifeandBeautyWeekly.com a try: “Close your eyes and imagine that you’re standing on a carpet of gratitude. Imagine that you’re walking down the carpet past all the wonderful experiences that await you: a dream job, your wedding day, the birth of your child, a trip to Paris. By thanking the universe for blessings in advance, you’ll develop a sense of gratitude even when things don’t seem to be going your way.”

Wishing you a holiday season filled with joy and gratitude!

Grateful for Female Support

Our "sisters in recovery" are ready and willing to support you through the upcoming holidays. At Rising Roads, women can be fearful, supported, and courageous at the same time. To learn more about our gender-specific rehab, call us today: 866-746-1558. 

Tips to Avoid Holiday Depression

Feelings of sadness and negative mood affect many people at the holidays, and those battling a dual diagnosis of depression and addiction are at heightened risk. What’s more, the season also exacerbates loneliness, which is a known relapse trigger and can certainly add to depression.

Despite these not-so-merry facts, the holidays can be (and should be) a time of joy and happiness – and a great opportunity to reflect on the many things you have to be grateful for this season. 

The Mayo Clinic offers these tips to help you avoid depression and embrace the holiday spirit this season.

• Acknowledge your feelings.  Just because it's the holiday season, it doesn’t mean that you’ll automatically be happy. You are still entitled to your range of emotions, so take time to cry or express your feelings and then try to move forward.
• Stay connected. Now isn’t the time to isolate yourself. Lean on your friends, family members and recovery sisters this time of year. Volunteering to help others is also a great way to lift your spirits and be part of something special.
• Set realistic expectations. The new, sober you might not be up for old traditions and rituals and that’s okay. Be open to creating new ways to celebrate the holidays. Along the same lines, don’t get bogged down by perfectionism. Just focus on doing the best you can with what you have.
• Learn to say no. Your recovery should be number-one on your to-do list, so keep this in mind when you decide which holiday commitments you can and cannot keep this year. Saying “no” isn’t selfish; it’s a matter of self-preservation. 
• Don't abandon healthy habits. In fact, sleep, exercise, diet and stress management are perhaps your biggest allies against holiday depression.
• Take a breather. Make time for yourself – even if it’s just 15 minutes to slow down and restore your inner calm. Some ideas: Meditate, take a walk, listen to soothing music, get a massage, read a book. 
• Seek professional help. If you feel persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face everyday chores, talk to your doctor or a mental health professional.

The Gift of Recovery
Perhaps the best gift you can give to yourself this season is to seek help if you or someone you love is struggling with a co-occurring mental illness and substance use disorder. At Rising Roads Recovery, we can help you find sobriety and learn new life skills to create a vibrant, fulfilling life – one that includes profoundly meaningful relationships with friends and family. We are here to plan, support, and love. To find out more about Rising Road Recovery’s treatment program for women, call today: 866-746-1558.

Is Self-Care on Your Holiday To-do List?

For most of us, the holidays can stir up a mix of emotions – from gratefulness and glee to anxiety and stress. And in order to get through the season and safeguard your sobriety, you’ll need to be sure to charge your emotional and energetic reserves – and this starts with self-care.  

No, it’s not selfish to pay attention to your personal wellness this time of year. In fact, it’s crucial to your recovery. Plus, it will enable you to better enjoy the holidays and love of those around you. 

Get started with these self-care tips:

• Make healthy habits routine. Try your best to stick to a sleep schedule, exercise regularly, eat a healthful diet and practice relaxation techniques – these self-care strategies are key to managing holiday stress. 
• Mind your emotions. Self-care is more than just how much you eat or exercise, it also means paying attention to your thoughts, feelings, expectations and interactions. 
• Remember your priorities: Take the pressure off of yourself by focusing only on the most important tasks – even if that means you can’t satisfy all of the holiday demands.
• Create new traditions: If attending booze-laden family affairs, for instance, creates more stress than joy, take a step back and figure out a new family tradition. 
• Lean on female friends. We’ve mentioned before about the many health perks of female friends, including increased optimism and decreased stress. Make time to get together with your sisters in recovery this season.
• Just breathe: We all tend to hold our breath in times of stress, so stop and exhale. Taking, deep, mindful breaths throughout the day will help to keep your mind and body relaxed and focused.  

Begin Recovery at Rising Roads 
There’s no “right or wrong” season to begin on the journey toward sobriety. If you feel as if it’s time for a new beginning, don’t let the holidays stand in your way. To learn more about our gender-specific rehab, call us today: 866-746-1558. 

Understanding Cross Addictions

A simple definition of a cross addiction or substitute addiction is trading in one addiction for another. For example, someone can go from heroin to painkiller addiction; drinking to food addiction; cocaine to exercise addiction; or sex to gambling or working addiction. 

In fact, this very tendency to seek out a new high is often why addiction is defined as a chronic, relapsing condition. Those who trade one addiction for another are simply trying to fill a void and falling back into old patterns with a new substance and/or behavior. And in most cases, relapse is the result. 

Are You At Risk of a Cross Addiction?
While cross addictions most commonly occur in those newly recovered, they can happen to anyone and at any point of recovery. So how do you know if you’re developing a new addiction? While the answer will largely depend on the addictive substance or behavior, there are some common warning signs: 

• Tolerance: You’ll need more and more to get the same “buzz”
• Withdrawal: You’ll experience symptoms like anxiety, irritability, restlessness and sleep problems in the absence of the substance or behavior.
• Continuance: You’ll continue in spite of negative consequences, such as missed responsibilities, interpersonal problems, physical injuries or mental health issues.
• Lack of control: You won’t be able to stop or cut back.
• Reduction in other activities:  You’ll forgo favorite hobbies and time spent with family and friends to use. 
• Time: You’ll spend an excessive amount of time thinking about, planning for and recovering from the substance and/or behavior.

Call About Our Post Relapse Care

Rising Roads Recovery wants to help you educate yourself on your very own patterns. Addiction is a chronic disease and a previous relapse does not mean failure – nor is relapse necessary for long-term recovery. Just like everyone’s recovery plan looks different, so does everyone’s relapse avoidance plan. You have a unique history that needs to be accounted for in your plan. And we’re here to help; we’re here to plan, support, and love. To learn more, call today: 866-746-1558.

How to Show Yourself Gratitude

Thanksgiving is the perfect time to give thanks and show gratitude – but being grateful or having “an attitude of gratitude” should also be part of your daily routine during recovery. And this includes thanking yourself -- for showing up, for doing your best and for being you. The better you become at appreciating yourself, the more invested you’ll be in your recovery. And you’ll also be more able to give your time, energy and love to friends and family who have supported you along the way.

Here are a few ways to say thank you for being you.

• Look in the mirror and compliment yourself each day. 
• Celebrate your everyday wins and small recovery victories.
• Turn negative self-talk into positive thoughts. Make a conscious effort to stop yourself when you find yourself talking negatively.  
•  Keep a running list of things you like about yourself – and refer to it when you feel your self-confidence waning. 
• Start a journal and write down what’s good about your life or quotes that inspire you to express gratitude in everyday life. 

Quotes About Gratitude

Here are some inspirational quotes from empowering women to add to your gratitude journal or to hang up as a reminder to be grateful everyday. 

• "Gratitude is looking on the brighter side of life, even if it means hurting your eyes." –Ellen DeGeneres
• "Let gratitude be the pillow upon which you kneel to say your nightly prayer. And let faith be the bridge you build to overcome evil and welcome good." –Maya Angelou
• "'Thank you' is the best prayer that anyone could say. I say that one a lot. Thank you expresses extreme gratitude, humility, understanding." –Alice Walker

A Sanctuary to Find Self-Gratitude

At Rising Roads, we have crafted an environment that will make each woman feel great about her surroundings, which will help her feel great about herself. To learn more about our programs and facility, call today: 866-746-1558.

Health Benefits of Female Friends

The right friendships are crucial to your recovery and gender-specific addiction treatment programs provide the perfect opportunity to form lifelong friendships with other women in recovery. 

Of course, the biggest benefit is being surrounding with other women who are supportive of your recovery needs. Yet the health perks of female friends reach beyond the walls of rehab as well. Here’s why:  

• You’ll lower your stress levels. Two stressed-out women are almost hard-wired to make each other feel better, according to studies. Women have the ability to open themselves up emotionally in ways that men can't. This helps them release their stress much more quickly and healthily.
• You’ll boost your immunity. Women with stronger social ties tend to be healthier than those without, say researchers. One study found that those who had close friendships (especially with the same sex) had better immune systems. 
• You’ll become more positive. Women tend to want to impress one other and this can make them try harder to put on a positive front. And acting positive can give you and others around you a mood boost. Researchers say it’s the “fake it until you make it” effect.   
• You’ll have a stronger sense of community. Women tend to relate to other women better than they would men, so you’ll automatically gain a stronger sense of security and community – which is especially vital for those in recovery. In other words, female friendships aren’t just “nice” – they’re crucial for sober living!

Recovery Support for Women by Women

Our "sisters in recovery" are ready and willing to support you through the good, the bad, and the ugly. Without fear there can be no courage. At Rising Roads, women can be fearful, supported, and courageous at the same time. To learn more about our gender-specific rehab, call us today: 866-746-1558. 

Diabetes and Substance Use Disorder: What You Need to Know

Did you know that diabetes currently affects more than 246 million people worldwide – and more than half of these people are women? Diabetes is especially hard on women, causing difficulties during pregnancy as well as a higher risk of a heart attack, at a younger age. 

Firstly, getting help for a substance use disorder is a great first step toward safeguarding your health. Alcohol abuse can lower the body’s sensitivity to insulin, which can up your chances of developing type 2 diabetes. What’s more, too much alcohol may cause chronic inflammation of the pancreas (pancreatitis), which can potentially lead to diabetes.

In honor or National Diabetes Awareness month, held every November, we put together a few tips to help you prevent type 2 diabetes –  and they just happen to be good for your recovery, too. 

Stop yo-yo dieting: Each time you lose weight through dieting, you also loose muscle mass that helps you burn visceral fat and control blood sugar, Betul Hatipoglu, MD, an endocrinologist at the Cleveland Clinic, told EverydayHealth.com.

Manage stress: Long-term stress can cause long-term high blood glucose levels, notes the American Diabetes Association, who recommends the following stress busters: 

• Start an exercise program or join a sports team.
• Take dance lessons or join a dancing club.
• Start a new hobby or learn a new craft.
• Volunteer at a hospital or charity. 

Make exercise a priority. Breaking a sweat is key in lowering blood sugar, because even moderate exercise causes muscles to suck up glucose at 20 times the normal rate, notes EverydayHealth.com.

Get your vitamin D levels checked. Low levels of vitamin D have been preliminarily linked to a greater risk of type 2 diabetes. And since addiction wreaks havoc on the body’s ability to absorb essential nutrients, including vitamin D, it can’t hurt to take steps to boost those levels. In general, there are three ways to get more: sun, supplements and food.

Alcohol Abuse Treatment for Women 

Rising Roads Recovery is dedicated to helping women who are struggling with alcohol use disorder and/or a co-occurring mental disorder. Our treatment center was created to inspire women to thrive in recovery. To learn more, call today: 866-746-1558.

Battling With Emotions During Recovery

Recovery is an emotional time as you wrestle with a mix of feelings that may have been kept inside for years during active addiction. One day, you may feel angry and the next lonely – and it’s all perfectly normal. That said, a big part of a successful recovery is to understand and accept these feelings so they don’t jeopardize your hard-won sobriety. 

Here’s a look at a few common emotions you may be struggling with.  

• Stress and anxiety: Many women battle with stress and anxiety during rehab. You’re going through a big life change and you're likely experiencing a sense of loss and worry. If your anxiety worsens, you could be struggling with an anxiety disorder and will need professional help.
• Anger: Any time we're angry and we're feeling anger, we know that underneath that anger there's a hurt. There's something that's hurting us inside. Typically when we cut ourselves off from anger, we begin to feel depression. In fact, many experts says that depression is nothing more than anger turned inward.
• Fear: The unknowns of recovery and of your new sober life can be downright scary. What’s more, you may be struggling with a fear of failure due to a lack of self-confidence. 
• Shame and guilt: It’s natural and healthy to feel shame or guilt over your past behavior or action during active addiction, but know this: Constantly beating yourself up over the past can prevent you from moving forward in your recovery. 
• Loneliness: If you feel alone, misunderstood or uncared for, well, you’re not alone. Loneliness is an emotion that can stick with you long after recovery, even when you’re supported by loved ones.

Managing Your Emotions 

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. 

5 Fall Foods to Add to Your Recovery Diet

Fall is perhaps the perfect season to head to your local farmer’s market and load up on some of the season’s nutrient-packed produce. And it’s not just about pumpkin (which does pack a host of health benefits) – but a variety of fruits and vegetables that can help reenergize and rejuvenate your body to do the hard work of recovery. Plus, they taste great! 

Here are a few fall favorites to add to your recovery diet:

1. Apples: One crunchy, yummy apple packs roughly 20 percent of your daily fiber – if you eat the skin, that is – so it’s the perfect food to keep your regular and fend off any food cravings throughout the day. Plus, an apple is bursting with immune-boosting vitamin C.
2. Beets: Sweet and earthy beets boast vitamin C and fiber as well as essential minerals like potassium (for healthy nerve and muscle function) and manganese (good for your bones, liver and kidneys). 
3. Artichokes: From the leaves to the heart, the humble artichoke is a nutrient powerhouse full of antioxidants, fiber, vitamin K (for brain and bone health), folic acid and potassium (for blood pressure).
4. Brussels sprouts: Each mini cabbage is full of antioxidants, vitamin K and C, folate and filling fiber. Plus, they deliver lutein and zeazanthin, known for their age-fighting properties.
5. Pomegranates: These powerful little bulbs have a short season but a long list of health benefits, including protection against certain cancers and Alzheimer’s disease, high blood pressure and bad cholesterol. Plus, pomegranates have more antioxidants than green tea.

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. 

Breast Cancer Awareness Month

It's Breast Cancer Awareness Month, held each October in an effort to raise awareness of breast cancer risks, the value of screening and early detection, and available treatment options. More than 249,000 people in the United States are diagnosed with invasive breast cancer every year, and nearly 41,000 die from the disease.

Numerous studies have found that alcohol consumption increases the risk of breast cancer in women by about 7 percent to 10 percent for each one drink of alcohol consumed per day on average, according to the American Cancer Society (ACS). Women who have two to three alcoholic drinks per day have a 20 percent higher risk of breast cancer compared to non-drinkers. 

If you have an alcohol abuse problem, getting help is perhaps the best thing you can do to safeguard your breast health. 

Tips to Lower Your Risk of Breast Cancer
While there’s no one sure way to prevent breast cancer, making healthy choices, like eating right and staying active, can help lower your risk. Here are some tips from the ACS: 

• Get screened. Regular screening will make it more likely that, if you do have breast cancer, it’s diagnosed early. The ACS guidelines state that women of average risk (ask your healthcare provider about your personal risk factors) should have yearly mammograms and clinical breast examination starting at age 40. Women in their 20s and 30s, need a clinical breast exam done every three years.
• Quit smoking. Limited but accumulating research indicates that smoking may slightly increase breast cancer risk, notes the ACS. This has been particularly found among long-term, heavy smokers and women who start smoking before their first pregnancy.
• Maintain a healthy weight. Obesity increases the risk of postmenopausal breast cancer, says the ACS. And risk is about 1.5 times higher in overweight women and about 2 times higher in obese women than in lean women.
• Make exercise a priority. Growing evidence suggests that women who get regular physical activity have a 10 percent to 25 percent lower risk of breast cancer compared to women who are inactive, notes the ACS.

Alcohol Abuse Treatment for Women 

Rising Roads Recovery is dedicated to helping women who are struggling with alcohol use disorder and/or a co-occurring mental disorder. Our treatment center was created to inspire women to thrive in recovery. To learn more, call today: 866-746-1558.

Do You Know the Warning Signs of Mental Illness?

It’s Mental Illness Awareness Week, which was created by the National Alliance on Mental Illness (NAMI) and takes place each year during the first week of October. The goal: to educate, raise awareness, and stop stigma surrounding mental illness. 

According to a National Survey on Drug Use and Health, 7.9 million people in the U.S. experience both a mental disorder and substance use disorder simultaneously. Either disorder — substance use or mental illness — can develop first. 

Due to a mix of hormones, cultural pressures, and a higher risk for physical and emotional abuse, women are particularly susceptible to depression, anxiety, panic disorder, post-traumatic stress disorder and borderline personality disorder, note experts. And yet you might not always be aware of the warning signs. 

While each illness has its own symptoms, the NAMI recommends watching for the following red flags:

• Excessive worrying or fear
• Feeling excessively sad or low
• Confused thinking or problems concentrating and learning
• Extreme mood changes, including uncontrollable “highs” or feelings of euphoria
• Prolonged or strong feelings of irritability or anger
• Avoiding friends and social activities
• Difficulties understanding or relating to other people
• Changes in sleeping habits or feeling tired and low energy
• Changes in eating habits, such as increased hunger or lack of appetite
• Changes in sex drive
• Difficulty perceiving reality (delusions or hallucinations, in which a person experiences and senses things that don't exist in objective reality)
• Inability to perceive changes in one’s own feelings, behavior or personality (”lack of insight” or anosognosia)
• Abuse of substances like alcohol or drugs
• Multiple physical ailments without obvious causes (such as headaches, stomach aches, vague and ongoing “aches and pains”)
• Thinking about suicide
• Inability to carry out daily activities or handle daily problems and stress
• An intense fear of weight gain or concern with appearance 

Take Back Your Mental Health

Perhaps the best way you can celebrate MIAW is to seek help if you or someone you love is struggling with a co-occurring mental illness and substance use disorder. At Rising Roads, our staff is here to help you take your physical and mental health back. To learn more about our psychiatric consultations, call us today: 866-746-1558.

What You Need to Know About Orthorexia

Gluten free, vegan, clean eating – we’re living in a society where it’s almost trendy to fixate on the foods that we eat. And while proper nutrition is a crucial part of your recovery and overall wellness, it’s also important to understand the dangers of making eating healthy a new and unhealthy obsession.  

Perhaps the biggest danger is putting yourself at risk of orthorexia, defined as a “pathological obsession with proper nutrition,” including strict avoidance of food believed to be unhealthy or impure. While not currently recognized by the Diagnostic and Statistic Manual of Mental Disorders, orthorexia can lead to severely restrictive food choices – both in variety and calories – that can result in physical and mental health consequences, explain experts from the National Eating Disorders Association (NEDA). 

Recognizing the Signs of Orthorexia

People with orthorexia typically have underlying motivations for eating healthy, including safety from poor health, compulsion for complete control, escape from fears, wanting to be thin, improving self-esteem, searching for spirituality through food, and using food to create an identity, notes the NEDA. Answering "yes" to the following questions can signal the need to get help: 

• Do you wish that occasionally you could just eat and not worry about food quality?
• Do you ever wish you could spend less time on food and more time living and loving?
• Does it seem beyond your ability to eat a meal prepared with love by someone else – one single meal – and not try to control what is served?
• Are you constantly looking for ways foods are unhealthy for you?
• Do love, joy, play and creativity take a back seat to following the perfect diet?
• Do you feel guilt or self-loathing when you stray from your diet?
• Do you feel in control when you stick to the “correct” diet?
• Have you put yourself on a nutritional pedestal and wonder how others can possibly eat the foods they eat? 

Nutritional Guidance at Rising Roads

As part of our holistic approach to addiction rehab, we offer weekly nutrition courses, in addition to shopping preparation and cooking classes. At Rising Roads Recovery, we aim to fix old patterns and replace them with a healthy relationship with food. If the client feels she needs additional help from our Registered Dietician, additional support will be arranged. To learn more, call today: 866-746-1558.

Yoga and Your Mental Health

Yoga is a great addition to recovery treatment. It teaches meditation, calmness and inner strength and it’s also been linked to improved sleep, stronger immune systems and increased energy. Mounting research is also showing the healing power of yoga when it comes to your mental health. 

In fact, Newsweek recently ran an article discussing the growing body of evidence that suggests how this ancient practice can play a role in anxiety and depression, eating disorders and PTSD – all mental health conditions that impact many women suffering from substance use disorder. 

Here’s a summary of some of the findings highlighted in the article: 

• Eating disorders: Yoga can help show you how your body can work for (rather against) you. One study found that those who participated in a yoga class designed to target eating disorder symptoms experienced “a significantly lower negative effect before meals compared to the group that did not practice yoga,” noted Newsweek. The participants also felt calmer and in more control of their bodies. 
• Anxiety and depression: A 2016 University of Pennsylvania study found a decrease in depression and anxiety among those with major depressive disorder who practiced Sudarshan Kriya yoga (a cyclical controlled breathing practice). "It teaches clients that they have control of their stress reaction, gives them a coping skill for when they are overwhelmed, gives them experience in practicing calming down which is helpful for times of distress," Erin Wiley, a clinical psychotherapist in Ohio, told Newsweek.
• PTSD: A study in the Journal of Traumatic Stress found a 12-week session of yoga improved the lives of women with PTSD, helping them to calm themselves down when distressed. "This leads to lower incidence of drug and alcohol abuse, or other self-medicating behaviors," Wiley told Newsweek.

Yoga in Addiction Recovery 

The majority of the women who come to us have a diagnosis of depression and/or anxiety, in addition to their addiction diagnosis. Our yoga program can help manage these or other co-occurring mental health conditions. To learn more about our programs, call today: 866-746-1558. 

Lessons From a Mom Who Was Addicted to Pills

A year ago, stay-at-home mom to two young boys Jen Simon revealed to her friends, family and the world that she was addicted to pills, including opioids (like Percocet) and benzodiazepines (like Xanax). In fact, for five years she says she “didn’t know how to function without pills; worse, I didn’t know how to parent without them.” 

Her essay, entitled “I’m a stay-at-home mom. I’m an addict,” was first published in the Washington Post before it went viral and was picked up by numerous media outlets. 

For Simon, who began taking Percocet’s to dull the insurmountable pain of her periods after giving birth, the past year was filled with many lessons. 

Here’s a look at a few that might help you or someone you love, too: 

• You’re not alone. Simon says that not a week goes by without a new message from a woman struggling with addiction. She even began a secret Facebook group comprised of moms who are struggling with or overcoming addiction. “Being a woman or a mother doesn’t preclude someone from becoming an addict,” she writes. “Addiction crosses socio-economic, race, age, sexuality and gender lines; there is no immunity from the disease.”
• Getting help is brave. Simon feared negative reactions – especially in today’s age of “mommy wars” when we are judged for nearly every way we parent, she writes – but the opposite happened. “People applauded my ability to get help and my courage in stepping forward.” 
• You’re stronger than you think. Recovery isn’t easy and there will be plenty of times where life without drugs or alcohol seems impossible – but it isn't. “I am strong. I am brave. I am a mom. And I am no longer addicted to pills,” she writes. 

Women and Addiction Recovery
At Rising Roads Recovery, we know that every woman who comes to us is incredibly unique and needs to be treated that way. One size does not fit all – and one future does not work for everyone. To learn more about our addiction treatment programs, call 866-746-1558. 

Study: American Women Drinking More Alcohol

High-risk drinking – defined as having four or more drinks per day at least once a week, every week, for a year, and five or more for men – is on the rise in America. And ladies as well as adults over age 65 are most at risk, according to a new study published in JAMA Psychiatry. 

Researchers at the National Institute on Alcohol Abuse and Alcoholism compared the self-reported drinking habits of two groups: more than 43,000 adults from 2001-2002, and more than 36,000 adults from 2012-2013. 

Here is a summary of the findings:

• The number of Americans who said they drank alcohol in the last year increased 11%. 
• Alcohol use disorders increased nearly 50%.
• High-risk drinking increased almost 30%.
• For women, high-risk drinking increased close to 60%, and alcohol use disorder increased nearly 84%.
• For men, high-risk drinking increased 15% and alcohol use disorder increased close to 35%.
• For adults 65 and older, high-risk drinking increased 65% and alcohol use disorders increased close to 107%.

Researchers are calling the drinking levels in the U.S. a "public health crisis," yet exactly what's causing these high levels remains unclear. Some theories include rising numbers of women in the workforce, stress and the fact that it has become more acceptable for women to drink in similar ways as men, the researchers note. 

Spotting the Signs of Alcoholism
According to the National Institute of Alcohol Abuse and Alcoholism (NIAAA), alcohol use disorder includes the following four symptoms:  

• Craving: a strong need or urge to drink.
• Loss of control: not being able to stop drinking once drinking has begun.
• Physical dependence: withdrawal symptoms, such as nausea, sweating, shakiness and anxiety, after stopping drinking.
• Tolerance: the need to drink greater amounts of alcohol to get “high.”

Alcohol Abuse Treatment for Women 

Rising Roads Recovery is dedicated to helping women who are struggling with alcohol use disorder and/or a co-occurring mental disorder. Our treatment center was created to inspire women to thrive in recovery. To learn more, call today: 866-746-1558.

Women and Smartphone Addiction

It’s not too surprising that America is in the midst of a so-called “smartphone epidemic” — Americans check their cellphones or mobile devices over 9 billion times per day. And 50 percent also check their phones in the middle of the night, according to Forbes.com.

More and more research is showing that women are particularly prone to smartphone addiction and the personal, social and workplace problems that follow suit.  According to studies, “constantly” checking your phones can lead to higher levels of the following mental health conditions, which may already be a struggle as many of them are also linked to substance use disorder:

• Depression
• Social isolation
• Social anxiety
• Stress
• Low self-esteem
• Sleep problems

The first step in preventing the negative health effects of smartphone addiction is to recognize the warning signs, including:

• You panic when you can’t find your phone. 
• Your vision is fading and your head hurts. 
• You use your phone when driving.
• You get phantom vibrations. 
• You’re not sleeping well. 
• You’re getting a sore neck and poor posture. 

Smart Steps to Set Limits on Your Smartphone 

Getting your smartphone use under control is important for your emotional health and recovery. Here are some everyday ways to scale back: 

• Pay attention to your habits. In particular, track how much time you spend on your phone. If you think you might need to scale back, consider downloading one of the many apps that let you lock yourself out of your phone if you exceed a pre-set limit. 
• Put your phone away during social times. Staring at your phone while spending time with loved ones isn’t the best way to form bonds -- but putting it away will help curb your use and allow you to devote your full attention to friends and family. 
• Make your bedroom a no-phone zone. And this includes charging your phone bedside. The blue-hued light can interfere with your sleep cycle as it prevents your brain from releasing sleep-inducing melatonin. 

Life Skills at Rising Roads

As part of our addiction treatment for women, we include ‘life skills’ related groups so clients are equipped to handle the temptations and stress that go along with re-entering society after rehab. To learn more, call today: 866-746-1558. 

Keeping Anger at Bay

Getting a handle on your emotions is hard for everyone — and you likely know that it’s even more difficult when you’re also trying to recover from alcohol or drug abuse. For example, if left unrecognized and/or uncontrolled, anger can hold you back from moving ahead in recovery. 

For one, it can lead to relapse. Uncontrolled anger can also jeopardize your relationships as well as your physical and mental health. Headaches, insomnia and digestive issues have all been linked to pent-up anger. This is especially worrisome, when you consider the fact that a substance use disorder can cause these issues as well.

While you never want to avoid or suppress anger, you do want to make sure it’s not controlling you and your actions. These tips can help.

• Keep a log. This can help you identify your anger triggers and make you more aware of how you think, feel and act in angry situations. For example: What are the signs that you are becoming angry? Do you rattle your words off in rapid-fire or become exceedingly sarcastic? What causes you to become angry? Who were you with? Were you lonely, stressed, exhausted, hungry or scared? 
• Postpone your anger. The next time you find yourself becoming angry, count to 10 or to 20 or to 30 before you speak or take action. Allowing some time to pass will help you calm down so you can act rationally rather than emotionally. 
• Try relaxation techniques. This can include deep breathing, listening to soothing music, taking a hot bath, meditation – whatever helps you calm the physical sensations (increased heart rate, tightness in the chest, feeling hot or flushed, etc.) associated with anger.
• Find a healthy distraction. The idea is to prevent your thoughts from feeding your anger, and this could be as simple as thinking about something that makes you happy or relaxed. 
• Do something incompatible with anger. By embracing a loved one or petting your dog, you can displace anger with more positive feelings. 
• Watch for signs of depression. Anger is often a sign that you're hurting inside. In fact, many experts define depression as “anger turned inward.” Many co-occurring mental conditions, including depression and anxiety, can certainly cause unhealthy levels of anger. In these cases, it’s essential to address the root of the anger problem along with the anger itself.

Anger Management for Women 

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. 

Why Women May Be More Prone to Drug Abuse

Women are among the fastest-growing segments of drug users in the United States — and they may even be more prone to addiction than men, according to an article in U.S. News & World Report. 

Here’s a summary of some of the reasons listed in the article: 

• Women are more vulnerable to mental illness. And mental disorders, including depression, eating disorders, anxiety and post-traumatic stress disorder, have been linked to an increased risk of substance use disorders. 
• Women have more chronic pain. The result: greater susceptibility to opiate and prescription drug abuse. In fact, women are given higher doses and for longer periods of time than men -- and they become dependent more quickly, according to the American Society of Addiction Medicine.
• Women have higher incidents of trauma, discrimination and stress. These are all intertwined with addiction. As many as 80 percent of women seeking treatment for drug abuse report lifetime histories of sexual and/or physical assault, according to studies. Women are also more likely to experience gender discrimination – and this is linked to higher stress, which is also a risk factor of substance abuse. 
•  Women tend to develop addictions faster. And they often enter into treatment programs with more severe dependence than men.

Gender Differences in Substance Abuse

Luckily, more and more research is focusing on the differences between women and men when it comes to addiction. These findings can only help women get the treatment they need and deserve. 

Here are a few more telling facts about women and drug abuse, according to the National Institute on Drug Abuse:

• Women use smaller amounts of certain drugs for less time before they become addicted.
• Women may have more drug cravings and be more likely to relapse after treatment. 
• Sex hormones can make women more sensitive to the effects of some drugs.
• Women may experience more physical effects on their heart and blood vessels.
• Women may be more likely to have panic attacks, anxiety or depression.

Women and Addiction Recovery

At Rising Roads Recovery, we know that every woman who comes to us is incredibly unique and needs to be treated that way. One size does not fit all – and one future does not work for everyone. To learn more, call 866-746-1558. 

A New Season for the Rising Roads Family

GRATITUDE: Sharing Our Appreciation 

As Rising Roads approaches its second year of helping women find their way, we have exciting news. But first—thank you. We are exceedingly grateful for the compassionate support you provide our team and our clients. With your encouragement, we’ve stayed true to our mission to serve as a 90-day minimum stay center while adopting an intensive focus on trauma healing and women-specific issues.

Without you, Rising Roads Recovery would not be what it is today. 

GROWTH: Expanding Our Services 

Adding to our continuum of care, Rising Roads is delighted to announce the grand opening of our new Partial (PHP), Intensive Outpatient Program (IOP) and Outpatient (OP). These options will further improve our outcomes and help us reach a larger community while staying true to our program tenets. If you have an outside client requiring gender specific PHO/IOP/OP treatment, contact me at 866.746.8986 to discuss features and benefits of this exciting women-only curriculum.

Welcoming New Friends 

As you may know, my parents were instrumental in the launch of Rising Roads Recovery. Over the last two years, they have been tireless advocates and program supporters, but they are preparing to take a step back and settle into a life of leisure and travel. To facilitate this process, Lenny and Erika Segal have decided to take their place and invest in us. Mike Robertson, who has worked with Lenny for years and has been with Rising Roads since the beginning, believes my alliance with Lenny and Erika to be an ideal blend of complementary skillsets, passions and ambitions.

I have known Lenny personally and professionally for many years and have grown quite close to Erika during this time. As we build upon Rising Roads’ success, be assured that we will work daily to build upon our mission and uphold the high-reaching standards you have come to expect for your clients.

GUIDANCE: Extending Our Community Reach  

One final, exciting announcement. Since opening our doors, I’ve received many inquiries about expanding our unique approach to women’s recovery. For those of you who have referred clients over the last few months, I appreciate your trust and apologize deeply for our occasional lack of space. Fortunately, those days are nearing an end.

The timing is serendipitous—and we will be opening a new house and advancing our ability to guide and love the women in our recovery community. You will receive news of another fully licensed Rising Roads Recovery facility shortly! This is a dream-come-true for me.

Once again, thank you deeply for supporting our staff and caring for the amazing women we serve. As we continue this upward trajectory, we invite you to celebrate with us. Stay tuned for news about our upcoming open house, and please call if we can help your clients or answer questions about our team and the amenities at our beautiful new locale.

With Fondness & Gratitude,

Becky Gatdula Founder/CEO, Rising Roads Recovery

How Sugar Harms Your Health (and Your Recovery)

Some people say that sugar is toxic and should be regulated like tobacco and alcohol. Too much sugar has been found to wreak havoc on your physical and mental health. This includes damage to your: 

• Weight
• Metabolism
• Skin 
• Brain
• Heart
• Mood

For those in recovery, a high-sugar diet may even get in the way of a full recovery. This is because sugar triggers the release of the feel-good brain chemical dopamine, causing rewards and cravings similar to those induced by drugs like cocaine and heroin. This can easily cause a cross or transfer sugar addiction.

While it’s nearly impossible to avoid sugar 100 percent of the time, it’s important to be mindful of your intake and the negative effects of this addictive substance. The American Heart Association recommends that women have no more than 25 grams, or six teaspoons, of sugar per day.

Sugar and Your Mental Health
The roller coaster of high blood sugar followed by a crash may accentuate the symptoms of mood disorders.

• A high-sugar diet can mess with your blood sugar, causing mood swings, anxiety and depression. 
• Too much sugar can cause blurry vision, difficulty thinking and fatigue, which mimic signs of a panic attack.  
• Too much sugar forms free radicals in the brain and compromises nerve cells’ ability to communicate. The result: trouble remembering instructions, processing ideas and managing moods.
• Heavy sugar consumption has been linked to an increased risk of depression and worsening of schizophrenia symptoms. 

Cooking Classes and Nutritional Guidance 

At Rising Roads Recovery, we aim to fix old patterns and replace them with a healthy relationship with food. As part of our holistic approach to addiction rehab, we offer weekly nutrition courses, in addition to shopping preparation and cooking classes. To learn more, call: 866-746-1558.

Making Spirituality Part of Your Day

Do you have a sense of spiritual emptiness? If so, you’re not alone. In fact, this is common for many women in addiction recovery. But spirituality – even if you’re not religious – can play a positive role in your recovery. 

  

What Is Spirituality?

There’s no one definition of spirituality. It can be about believing in something bigger than ourselves and connecting to the world around us. It can be about finding creativity and wisdom in your life. It can be about self-actualization and striving to become a better person. It can be about finding a higher guiding path. 

However you define it, it has many benefits, including:

• Less anxiety
• Fewer cravings
• More optimistic and hopefulness 
• Better relationships
• Higher self-esteem
• Greater ability to cope with stress

3 Ways to Be More Spiritual

A few simple steps can help you make spirituality part of your every day. 

Turn off the chatter. Find a few minutes each day to be alone with your thoughts – without your smartphone. This quiet time (whether you sit still or meditate) will help you reflect on your internal values, or who you are and who you’d like to become. You can even take this a step further and journal your thoughts during this time.

Connect to nature. Spend some time outdoors and really pay attention to your surroundings – the colors, smells, sounds, and sensations. 

Choose a mantra. And be sure to pick a word or phrase that you truly believe and that will empower and inspire you each time you repeat it. 

Healing Your Spirit at Rising Roads
Recovery is more than just being physically sober; it’s about learning to nurture your mind, body, and spirit. To discover more about our drug and alcohol rehab for women, call today: 866-746-1558. 

Take a Cue from This Mental Health Day Email

Madalyn Parker, a web developer at Olark Live Chat, e-mailed work to tell her coworkers, “I’m taking today and tomorrow to focus on my mental health. Hopefully I’ll be back next week refreshed and back to 100%.”

CEO Ben Congleton responded: “I just wanted to personally thank you for sending e-mails like this. Every time you do, I use it as a reminder of the importance of using sick days for mental health – I can’t believe this is not standard practice at all organizations. You are an example to us all, and help cut through the stigma so we can bring our whole selves to work.”

Parker’s tweet, which showed this refreshing e-mail exchange, has since been liked by more than 40,000 people and retweeted close to 15,000 times, according to People.com. 

Perhaps, we should all take a cue from Madalyn and mind our mental health – and this is especially important if you’re in recovery from a co-occurring addiction and mental illness. In fact, those with a substance use disorder are twice as likely as the general population to suffer from mood and anxiety disorders, notes the National Institute on Drug Abuse. And many of these co-occurring disorders predate the start of drug or alcohol use.

3 Smart Habits for Mental Health

Start your morning right. What you do first thing in the a.m. can help set your mood for the rest of the day. So try to meditate, read a motivational quote, write down your daily goals, go for a long walk, listen to music, or whatever helps you become more mindful of your mental health. 

Go outside and exercise. Spending time in nature – especially when that time is spent exercising – can ease anxiety, depression, and other mental health issues. What’s more, the color green (found on trees, grass, plants) has been study-proven to make exercise easier. 

Count your blessings. Gratitude is an important part of addiction recovery – I’m sure you’ve heard the phrase “have an attitude of gratitude” – and it’s also essential for staying optimistic. And the best part, it literally takes one second. Try it: Take a moment each day to feel thankful – for the warm sun, for the fresh fruit at the farmer’s market, for the friendship of other women in recovery with you. 

Ask About Our Psychiatric Consultations

At Rising Roads, our staff is here to help you take your physical and mental health back. To learn more, call us today: 866-746-1558.

How to Stop Your Inner Critic

Your inner dialogue can be pretty powerful – and it can either work for you or against you as you strive to meet your goals for recovery and beyond. This is because self-talk can greatly influence your behaviors. 

Telling yourself that you’ll never be sober or that you aren’t as good as other people, for instance, can reduce your feelings of self-worth and deter you from overcoming your addiction. Instead, an important recovery skill is to learn how to develop a more positive and productive dialog with yourself. Here are a few ways to tame that inner critic:

• Treat yourself like you’d treat your best friend. Would you remind your friend of his or her every mistake, inadequacy and missed opportunity? Would you judge or berate her? Of course you wouldn’t – so why is it OK to do it to yourself? Strive to treat yourself with kindness and gentleness – just as you would a friend or loved one.
• Avoid labels. Calling yourself “fat” or “selfish” or “worthless” is self-defeating and can cause you to spiral into a destructive pattern of negative thinking. What’s more, putting a label on yourself doesn’t articulate who you are as a person. A better solution: Make a mental list of your positive traits and behaviors.
• Carve out a daily time slot for self-appreciation. Schedule five minutes each day to think (and even write down) three things you’ve done that make you feel proud. And remember that even small things count – from cooking a healthful meal to remembering to breathe before reacting to a stressful situation.
• Pick a simple affirmation. Try to make it short – like “I can do this,” or “I deserve a sober life” – so you can quickly say it to yourself to replace any negative thoughts.

Ongoing Support in Orange County

Gaining self-confidence and creating a life worth living is a process – and we’re here to support you. At Rising Roads, we have developed a specialized addiction program solely dedicated to the development of women in recovery. To learn more, call today: 866-746-1558.

How Making Peace With Yourself Helps Your Recovery

Simply put: The more at peace you are with yourself, the easier it will be to navigate recovery. Inner peace will help you stay emotionally balanced and give you greater confidence in your ability to get (and stay) sober. It will also help you create harmony with yourself and the world around you. 

This isn’t to say that learning to be at peace with yourself is easy – nor will it happen overnight. Forgiving yourself for past choices and embracing who you are and how far you’ve come takes time and effort. These steps will help you get started. 

Find moments of silence. This means no smart phones, no laptops, no television – just you and your thoughts. Whether you choose to sit still in your bedroom or go for a nature walk, the goal is to use this quiet time to reflect on who you are and what you’d liked to achieve for true happiness. 

Make room for meditation. Meditation can help you generate inner peace by teaching you to notice your thoughts and accept them without passing judgment. It can also help you to release emotional tension so you can center yourself and find peace. 

Release regret. Holding on to your past mistakes is not healthy for your inner peace or long-term sobriety. Do your best to encourage and forgive yourself. For example, tell yourself things like, “I’m taking steps to change,” or “I made mistakes but I can also make amends.” 

Keep a journal. A great way to get back to who you really are is to write down and reflect on your feelings. Journaling is a safe and sacred way to engage in dialogue with just you and your spirit. For many, the act of writing itself is meditative and can help you feel calm and at peace.

A Sanctuary to Find Inner Peace
At Rising Roads, we have crafted an environment that will make each woman feel great about her surroundings, which will help her feel great about herself. To learn more about our programs and facility, call today: 866-746-1558.

4 Myths About Women and Addiction

Men and women are far from equal when it comes to substance use disorders – and, thankfully, more and more research is exploring the gender differences. Still, many myths abound when in comes to women and addiction. Here we take a look at a few common ones and the facts that dispel them. 

Myth: More men than women get addicted to drugs and alcohol.
This used to be true, but the gender gap is closing. Experts say that women are among the fastest-growing segments of drug users in the U.S. Some stats, according to the National Council on Alcoholism and Drug Dependence (NCADD): 

• Up to 4.5 million women over age 12 in the U.S. have a substance use disorder.
• 3.5 million misuse prescription drugs.
• 3.1 million regularly use illicit drugs.
• More than 200,000 American women die as a result of alcoholism and drug dependence.
• More than 4 million women are in need of addiction treatment.

Myth: Women and men begin using for the same reason.
Women are twice as likely to experience anxiety and depression as men – and this often leads to self-medication as a way to manage these mental health conditions. Trauma also plays a role: Seventy four percent of women struggling with addiction reported sexual abuse in their history, according to one of the first studies to examine female addiction. And a large percentage of women seeking treatment for addiction report lifetime histories of emotional abuse and physical assault.

Myth: Pain is an equal driver of addiction for men and women.
In fact, women have been study-proven to suffer more frequently and more intensely from pain – and, in general, they visit more doctors and are more likely to be introduced to opioids through a painkiller prescription. The proportion of women seeking treatment for opioid addiction has grown so much that today the number of men and women in rehab for this addiction is about equal.

Myth: Women and men should be treated for addiction in the same way. 

Women tend to develop addictions faster and more seriously than men. In addition, women have a greater chance of relapse. What’s more, many women are dealing with such treatment barriers as social stigma, co-occurring disorders, trauma and financial constraints – which all make gender-specific treatment even more important. Addiction treatment progresses differently for women, too, and women have a greater chance of relapse.

Women and Addiction Recovery

At Rising Roads Recovery, we know that every woman who comes to us is incredibly unique and needs to be treated that way. One size does not fit all – and one future does not work for everyone. To learn more, call 866-746-1558. 

5 Benefits of Reading

When’s the last time you lost yourself in a good book? If you don’t remember, you might want to add reading to your recovery to-dos. In fact, becoming a bookworm can boost your mind and wellbeing in a big way. So go ahead, let yourself get caught up in a particularly compelling story this summer — it’s good for your long-term sobriety!

Here are a few study-proven ways reading can help you: 

• Reading can help you stress less. Even more so than listening to music, sipping a cup of tea or taking a walk, according to one study. In fact, researchers say that reading can tame tensions by as much as 68 percent. 
• Reading can help you sleep better. But this only holds true if you pick up a paperback.  The bright screens of e-readers and tablets can actually mess with your sleep cycles. 
• Reading can help ease depression symptoms. Specifically, reading self-help books has been study-proven to lower levels of depression when combined with support sessions. 
• Reading can boost your concentration. Focusing for prolonged periods on reading a book is a great exercise to enhance your powers of concentration – and this skill can do wonders during recovery and beyond as your return to school or work. 
• Reading can make you more empathetic. Studies show that reading stories in which characters are rich and developed allows the reader to take on these personalities and understand what it’s like to be someone else. 

Staying Stronger Together 
By learning and practicing healthy coping skills, you can empower yourself and feel more confident about dealing with stress for a healthier, happier you. The programs at Rising Roads Recovery Services for Women are designed to help women get and stay sober. To learn more, call today: 866-746-1558.

Surprising Signs of Being a Perfectionist

You’ve likely heard by now that there’s a pretty strong link between perfectionism and addiction. In fact, experts say that perfectionism can cause someone to turn to addictive substances or behaviors in order to quell persistent feelings of frustration, despair, shame and guilt. Plus, perfectionism distorts a person’s view of reality – and this can promote addiction and/or interfere with your recovery. 

Since perfectionism and addiction are so closely linked, it only makes sense that curbing your perfectionism will help ease your recovery. Your first step, however, is to realize (and admit) that you are indeed a perfectionist. Here, we talk about a few surprising signs that you might otherwise overlook in yourself or someone you love: 

• You tend to binge eat often. Binge eating is a common coping mechanism for perfectionists, according to a study published in the Journal of Personality and Social Psychology. Eating compulsively allows the person to numb any feelings of failure. Binge eating can have some serious mental and physical health consequences, so be sure to seek professional help if this is a common occurrence. 
• Stress-reduction techniques don’t seem to work: In general, perfectionists are more likely to be stressed and they’re also less likely to take advantage of relaxation practices like yoga or meditation, according to a study published in the Journal of Alternative and Complementary Medicine. To blame: A fear of not doing the techniques “just right,” noted researchers. Luckily, when it comes to relaxation there’s no right or wrong way to do it, so just try to go with the flow and focus on the end results.
• You get sick easily: Stressing about being perfect – and not taking advantage of stress-release techniques –  can do damage to your immune system. Uncontrolled stress is certainly risky for your sobriety and it has also been found to lead to heart disease, diabetes, weight gain, a higher risk of cancer and a shorter overall lifespan. So if you find yourself coming down with every cold, flu and virus that’s out there, book an appointment with your doctor. 
• You feel depressed. Studies have linked perfectionism with chronic feelings of sadness and anxiety – as well as a higher risk of suicide. Minding your mental health is of utmost importance, then, if you’re a perfectionist in recovery from addiction.

Heal Your Mind and Body
Our team can help you learn healthy coping mechanisms to deal with perfectionism, stress and other addiction triggers. To learn more about our offerings, contact us today at 866-746-1558.

Brush Up on Your Communication Skills

Many people in recovery find themselves a bit uneasy when it comes to communicating with others without the crutch of drugs or alcohol. In addition, you may have the added pressure of repairing relationships damaged by years of addiction. So how do you relearn to talk to people? Start with these tips: 

• Be yourself. True friends will need to love you for you, so avoid putting on a false front or attempting to be someone you’re not. Telling lies is never the answer and is a horrible way to establish a solid foundation for a lasting friendship.
• Make eye contact and smile. Body language is crucial when it comes to effective communication, so do your best to look people in the eye and speak slowly and clearly. And don’t forget to smile, which will show the other party that you’re trying to be friendly.
• Be sincere. You don’t have to be an expert on a topic in order to offer a warm and genuine greeting. Address coworkers and neighbors by name and ask how their day is going.
• Pick a mutual interest. Shared interests make for natural conversation starters – for example, if you love to garden and your neighbor has an interest in gardening, too.
• Stay up-to-date on newsworthy topics. Read or watch the news so you’re at least somewhat familiar with current events. This will give you some ideas to add to a conversation or start a discussion with someone else.
• Learn to listen. Conversations are a two-way street, so even if you’re excited about the subject matter or feel the urge to interject, it’s important to slow yourself down, pay attention to what the other person is saying and wait for your turn to talk.
• Practice with someone you trust. If you’re nervous about talking with others, practice striking up a conversation with a loved one or close friend – or practice by yourself by talking to the mirror. Like everything else in recovery, the more you practice, the easier it will become.

Employment and Educational Assistance 
Rising Roads offers women comprehensive employment and educational assistance, including interview coaching, resume building and professional networking. To learn more about how we can help you find your way into the workforce and regain your confidence, call today: 866-746-1558.