Mindfulness has been defined as a moment-to-moment awareness of one's experience without judgment. This means being present in the moment, with a feeling of acceptance.
For When You’re Super Anxious And Need a Quick Solution – Whole Body Muscle Tensing and Relaxing
This exercise switches on the parasympathetic nervous system (“relaxing” nervous system) more quickly than the others. It’s also more impactful than the others because it engages all the muscles of the entire body. This powerful impact can help you “snap out of it!” even in tough situations.
I gather that this exercise is a relative of Progressive Muscle Relaxation. In Progressive Muscle Relaxation, you relax and tense each muscle group progressively and reach deeper and deeper states of relaxation as you go. That takes time though. This one is more of an emergency measure. I’m calling it “Whole Body Muscle Tensing and Relaxing” because you do it with your whole body system at once rather than progressively. Because you tense and relax your whole body it’s much faster. If you are facing anything that is anxiety provoking, like a meeting or public speaking for example, this one can be done quickly. If you have more time, you can do it over again several times, or instead do Progressive Muscle Relaxation.
Instructions:
Take a very deep breath in with your mouth open; fill your lungs up.
Hold your breath.
While holding your breath, tense muscles all over your body as tense as you can – face, fingers, toes, shoulders, stomach, butt, legs etc. – without injuring yourself (if you have a known issue go easy on that part of your body)
Count 5-10 seconds while holding your breath and keeping all muscles tense.
Then relax everything, let go of all the tension in your muscles and
Words Matter. Recovery Driven Linguistic Theory, Trauma-Informed Care, and Implicit Bias
January 2021
By: Ashley Charzuk, CPSW, HRS, CCSS
The Harvard Study; Linguistics and Clinical Action
For many, the first step toward recovery means admitting a problem. In abstinence-based programs such as Narcotics Anonymous participants often say their name followed by the statement “and I’m an addict.” While many methods of drug treatment urge participants to refer to themselves in whatever terminology makes them feel comfortable, from health care providers participants expect Medical Terminology, or terms that are inclusive and avoid feelings of stigma and harm toward participants.
“The power of language is so strong, and the stigma is so deeply felt,” I bristle at the terms “junkie” and “addict.” It’s so hard for people to give up the ‘abuse’ word,” - Sarah Wakeman, medical director of the Substance Use Disorders Initiative and the Addiction Consult Team at Harvard-affiliated Massachusetts General Hospital (MGH)
That power was clear in findings by Harvard Medical School’s John Kelly, who in 2010 conducted a pair of studies to test his theory that people exposed to certain terms associated with addiction display unconscious biases.
In one study John Kelly, Elizabeth R. Spallin Associate Professor of Psychiatry in Addiction Medicine, crafted two descriptions of someone struggling with addiction. 600 Doctoral-Level Clinicians were randomly assigned one of the two descriptions to study, and then were asked to answer a series of questions including whether the person should be punished, treated differently, or blamed for their condition. In one description the participant was referred to as a “Substance Abuser”, and in the other the participant was stated to have “Substance Use Disorder.”
John hypothesized that if he referred to the person as a “substance abuser,” that might suggest the notion of willful misconduct and lead to more punitive approaches. In the other paragraph he wrote “substance use disorder,” a term he thought might convey the idea of a medical malfunction and lead to less punitive, more treatment-oriented attitudes. Later Kelly repeated the test with the general population.
Kelly had hypothesized correctly and it was determined that those referred to using the term “substance abuser” had been given outcomes that were punitive, and those who were referred to as having a Substance Use Disorder were given more effective and evidence based treatment.
After Harvard published the findings in its Mental Health Letter, the word spread. Kelly traveled to Washington, D.C., to meet with Michael Botticelli, then-director of the White House Office of National Drug Control Policy, and he presented the research at the first national drug policy reform summit in 2013. Soon the White House adopted his recommended terminology.
After working with the Associated Press in 2015 to include a new entry on addiction and to revise drug-related entries in the latest edition of its stylebook, John Kelly went on to found the website Addictionary.com, a glossary of Substance Use Disorder terminology that offers a “Stigma Alert” under words that could compromise the care and outcomes for patients.
“If we want addiction destigmatized, we need a language that’s unified and really accurately portrays the true nature of what we’ve learned about these conditions over the last 25 years,” - John Kelley
Courageous Transformations is launching our new community engagement project! We have started new pages throughout social media sites, including: Facebook, Twitter, Youtube, Tumblr (Blog), Linked In, and Instagram. Like, follow and share to stay up to date on events happening at our clinic! #courageoustransformations #socialmedia #youtube #linkedin #instagram #facebook #twitter (at Courageous Transformations, Inc) https://www.instagram.com/p/CDjvK1bDltH/?igshid=18evaby0aan4z
STIGMA; Knowing When It’s Happening and How to Deal
What is Stigma?
Stigma is defined as a set of negative beliefs that a group or society holds about a topic or group of people.
According to the World Health Organization (WHO), stigma is a major cause of discrimination and exclusion and it contributes to the abuse of human rights.
When a person experiences stigma they are seen as less than because of their real or perceived health status.
Stigma is rarely based on facts but rather on assumptions, preconceptions, and generalizations; therefore, its negative impact can be prevented or lessened through education.
Stigma results in prejudice, avoidance, rejection, and discrimination against people who engage in culturally marginalized behaviors, such as drug use.
Why does it matter that we protect ourselves against stigma?
Family, friends and the general public can carry negative feelings about drug use or behavior. They may even use derogatory terms such as “junkie,” “alcoholic,” or “crackhead.” These thoughts, feelings, and labels can create and perpetuate stigma.
When stigma is perpetuated by using terms like “junkie”, society will continue to find this behavior acceptable, and the treatment of addicts will continue to suffer.
Who Does Stigma Hurt and How?
Stigma can negatively impact a number of areas, including:
Willingness to attend treatment and access to healthcare.
Harm reduction.
Self-esteem and mental health
Unfortunately, people who experience stigma regarding their drug use are less likely to seek treatment, and this results in economic, social, and medical costs. In the United States, costs associated with untreated addiction (including those related to healthcare, criminal justice, and lost productivity) amounted to a whopping $510 billion (Harwood, 2000).
How Does Stigma Change How We Are Treated?
Studies have found that some healthcare providers feel uncomfortable when working with people who are dependent on drugs. In a study of nurses’ attitudes towards patients, the majority of nurses held negative views about people who used drugs (Howard & Chung, 2000). In another study of nurses in the UK, most of the nurses had a stigma against injection drug users (Monks, Topping, & Newell, 2013).
When health providers carry a stigma towards people with drug dependencies, it can affect their willingness to assess or treat the patient for substance abuse, how they approach him or her, and it may prevent addicted individuals from seeking healthcare altogether.
Perceived stigma in hospitals or doctors’ offices can discourage people from accessing needed healthcare services. Having a trusted primary care doctor is associated with maintaining well-being and a good quality of life.
What is a Primary Care Physician (PCP)?
A Primary Care Physician, also known as a “PCP” is the Doctor or Certified Nurse Practitioner that you or your Insurance have chosen to take care of your main medical needs. This means any needs that you have medically that are not Urgent or Emergent (meaning an emergency medical need).
Having a PCP can reduce your chances of experiencing stigma as they are usually someone you have chosen for yourself and have a safe level of trust with.
For example, you may feel more comfortable going to your PCP about what kind of treatment you want to choose when deciding to quit using. Your PCP can also assist you with healthy steps you can take during your MAT to curb symptoms associated with methadone use.
Effective ways for individuals to help reduce stigma include:
Offering compassionate support.
Displaying kindness to people in vulnerable situations.
Listening while withholding judgment.
Seeing a person for who they are, not what drugs they use.
Doing your research; learning about drug dependency and how it works.
Treating people with drug dependency with dignity and respect.
Avoiding hurtful labels.
Replacing negative attitudes with evidence-based facts.
Speaking up when you see someone mistreated because of their drug use.
Sharing your own stories of stigma
Once and for all, people must understand that addiction is a disease. It’s critical if we’re going to effectively prevent and treat addiction. Accepting that addiction is an illness will transform our approach to public policy, research, insurance, and criminality; it will change how we feel about addicts, and how they feel about themselves. There’s another essential reason why we must understand that addiction is an illness and not just bad behavior: We punish bad behavior. We treat illness.
-David Sheff, Author of Beautiful Boy & Clean: Overcoming Addiction and Ending America's Greatest Tragedy
Harm Reduction 101 - Part 3; Narcan (AKA Naloxone) - A Vital Part of the Harm Reduction Model
By Ashley Charzuk, CPSW October 2019
Naloxone (also known as Narcan®) is a medication called an “opioid antagonist” used to counter the effects of opioid overdose, for example morphine, fentanyl, and heroin overdose.
Specifically, naloxone is used in opioid overdoses to counteract life-threatening depression of the central nervous system and respiratory system, allowing an overdose victim to breathe normally.
Naloxone is a nonscheduled (non-addictive), prescription medication. Naloxone only works if a person has opioids in their system; the medication has no effect if opioids are absent.
Although traditionally administered by emergency response personnel, naloxone can be administered by minimally trained laypeople, which makes it ideal for treating overdose in people who have been prescribed opioid pain medication and in people who use heroin and other opioids. Naloxone has no potential for abuse. Naloxone may be injected in the muscle, vein or under the skin or sprayed into the nose. Naloxone that is injected comes in a lower concentration (0.4mg/1mL) than Naloxone that is sprayed up the nose (2mg/2mL). It is a temporary drug that wears off in 20-90 minutes.
Check out the video below for Narcan Instructions!
Harm Reduction 101 - Part 2; What is a Safe Injection Site?
By Ashley Charzuk, CPSW October 2019
Currently New Mexico DOES NOT have a state mandated Safe Injection Site.
Safe Injection Sites are medically supervised facilities designed to provide a hygienic and stress-free environment in which individuals are able to consume illicit recreational drugs intravenously and reduce nuisance from public drug use. The legality of such facility is dependent by location and political jurisdiction.
Safe Injection Sites are part of a harm reduction approach towards drug problems. The facilities provide:
sterile injection equipment
information about drugs
basic health care
treatment referrals
access to medical staff to drug addicts
Some (but not all) offer:
counselinghygienic other services of use
Many programs prohibit the sale or purchase of recreational drugs. Many require identification cards. Some restrict access to local residents and apply other admission criteria, such as only allowing injection drug users, but generally in Europe they do not exclude addicts who consume by other means.
Harm Reduction 101 - Part 1; Learning the Basics for Safety
By Ashley Charzuk, CPSW October 2019
What is Harm Reduction?
Harm reduction is a set of practical strategies and ideas aimed at reducing negative consequences associated with drug use. Harm Reduction is also a movement for social justice built on a belief in, and respect for, the rights of people who use drugs.
Why is Harm Reduction Important here in New Mexico?
Harm reduction is a treatment model focused on helping people to make healthy choices to decrease the risk for harm. It refers to policies, programs, and practices that reduce the harm associated with substance use in people who are unwilling or unable to stop using substances. It is an alternative to an abstinence-only approach to substance abuse treatment.
What are the goals of a harm reduction approach to treating substance use?
Harm reduction interventions focus on meeting substance users “where they’re at,” promoting safer use practices, decreasing use, and addressing the conditions of use along with substance use itself.
There are three main goals of harm reduction:
To provide an alternative to zero-tolerance approaches by incorporating substance use goals that are compatible with the needs of the individual.
To reduce harmful consequences associated with substance use.
To promote access to services by offering alternatives to traditional substance abuse prevention and treatment.
Questions for you: What have you done in your own life (during active use or otherwise) to reduce harm and the risks associated with active use?
Here are some examples of harm reduction interventions:
Coping When Triggered; How Does Skill-Building Work to Benefit Those in Recovery with PTSD?
December 18, 2019
By Ashley Charzuk, CPSW
What does it mean to be Triggered?
Living with Post Traumatic Stress Disorder can often make us feel like we are not permitted or able to take up space, especially in a world where trauma is a norm. Our current landscape in the United States is one of over-stimulation and noise, even in the activities we use to seek calm us or entertain us. For those who have been impacted by past trauma life can look and feel a bit different; things that would normally not bother a nuero-typical person can stop us in our tracks.
A trigger is a psychological stimulus that prompts recall of a previous traumatic experience. The stimulus itself need not be frightening or traumatic and may be only indirectly or superficially reminiscent of an earlier traumatic incident, such as a scent or a piece of clothing.
Addiction recovery is not easy, especially when you consider that a majority of those who have made it to a place of Recovery are also dealing with a diagnosis of PTSD. Despite the diagnosis and fear surrounding it, there are things you can do to make life a more positive and relaxing experience. Here are 10 coping skills to help you through your recovery and healing process:
10 Coping Skills
1. Be honest with yourself and others
An addiction requires lying by default. You have to lie about getting it and using it and you have to hide the effect it has on you. Then you have to do it all over again as you plan your next hit or drink. The more you lie to others, the better you get at it, and the easier it becomes to lie to yourself. This creates a horrible cycle because the more you lie, the more you hate yourself, and the more you feel the need to use drugs and/or alcohol to escape your self hatred. Being rigorously honest is one of the most powerful skills to have to immerse yourself fully into successful addiction recovery.
2. Learn to relax in any situation
One of the main reasons people start using drugs and alcohol is to relax and reward themselves. Learning new skills to relieve tension is an essential part of long-term sobriety. If you are able to calm down on your own, then you won’t need to escape. You may think you’re too busy to relax, but that is a lie! Your addiction recovery has to become the most important thing in your life, so taking plenty of time for yourself has to become the most important too.
3. Keep a daily journal and gratitude list
Seeing your thoughts and emotions on paper can help you to deal with them quicker and more efficiently. It can take away some of their sting and power if they are negative. This is also a way to take your daily inventory and see where you can continue to improve, and a gratitude list can help you to relax and stay positive.
4. Develop a strong support network with other recovering addicts
These are the people you can call and meet up with when the going gets tough! Peer support is an essential aspect of addiction treatment. You can’t do this alone, and you don’t have to. Having a strong network of sober friends will be the net to catch you when you fall and also help you stay on track with your addiction recovery.
5. Avoid high-risk situations where you are likely to relapse
This includes avoiding all bars and clubs! It would also be best to stop hanging out with the people you used to drink or use with as well, since they could trigger or pressure you into relapsing. Sobriety is all about building a new life and making new habits. Creativity and imagination are both skills, and recovery is a great way to start developing them!
6. Help other addicts
It is scientifically proven that helping others helps you. It will make you feel good about yourself, which is the first line of defense against a relapse. It will also help you develop a bigger and stronger network of people you can call if you need help in your recovery. Not to mention helping others lowers blood pressure and chronic pain and can even lengthen your life.
7. Exercise regularly
Exercise naturally releases feel-good hormones and it helps you to stay healthy and happy. Studies have shown that health is actually one of the strongest predictors of happiness! We also strongly believe that good health is an essential aspect of addiction treatment, which is why our program includes fitness and health along with more traditional addiction treatment methods!
8. Work with a sponsor and attend support group meetings
Working through the 12 Steps with a sponsor is a common and often highly effective way of coping with addiction. A sponsor is someone who you can confide in and turn to for guidance, honesty and compassion, same as with support group meetings.
9. Avoid the H.A.L.T. symptoms
Being hungry, angry, lonely and tired can be a swift gateway to relapse. Tension and stress builds when you don’t take care of yourself, and that is a dangerous place for someone in addiction treatment to be! If you are hungry, eat! If you are tired, then sleep, and so on. Taking good care of yourself is an essential aspect of addiction recovery.
10. Practice meditation
Meditation is scientifically proven to relax the mind and has a positive effect on the physical body as well. Meditation, when practiced properly, can bring you into the present moment and away from painful memories that often fuel relapse. It is also a very simple skill that you can do anywhere.
There are many different treatment options for every individual. We know that each person is unique, which is why Courageous Transformations has a multidisciplinary team of certified addiction treatment professionals to help you in every aspect of your recovery.
