Recovery Archives - Louisville Health and Healing

Let’s Talk Codependency

October 19, 2022/0 Comments/in Addiction Treatment, Anxiety, depression, Louisville Health and Healing News, Mental Health, Recovery, Relationship Advice/by Louisville Health and Healing

Codependency is a term that refers to a type of imbalanced relationship, specifically when one or more people in a relationship over-rely on each other’s thoughts and feelings to define their own thoughts and feelings.

To understand why codependency occurs, we have to first start by looking at self-regulation. Self-regulation skills are various strategies we have learned to understand and manage our behaviors and reactions to feelings and things happening around us – essentially, how you emotionally regulate your own nervous system.

When we struggle to self-regulate, understandably, our body and mind seeks out something to help manage our emotions. Some people can become overly reliant on others in their efforts to manage their emotions, leading to codependency in their relationships.

So, how can we help each other in a healthy way, in times of distress?

Co-regulation is when a person is able to emotionally self-regulate enough to be able to help another person emotionally regulate – how your nervous system can affect another person’s nervous system. This is often characterized by warm and responsive interactions that provide support to another person.

Co-regulation is highly effective and can look many different ways, but it requires that each person involved knows how to self-regulate. Otherwise, the partnership is imbalanced. The good news is that self-regulation skills can continually be learned and bettered!

If you notice that you often over-rely on others and you would like to improve your self-regulation skills, speak to your therapist! That is a space where your therapist can help you learn new skills and explore what works best for you or what might be inhibiting your ability to use certain self-regulation skills. We are here to support you!

Being Consciously Grateful

May 10, 2022/0 Comments/in Anxiety, Creativity, Louisville Health and Healing News, Mental Health, Recovery, Spirituality/by Louisville Health and Healing

None of us like to think of ourselves as an ungrateful person. You probably often feel
thankfulness and appreciation for rain after many hot summer days, for help from your
friend when you needed a ride, or even towards yourself and the skills or insight you
used in a specific situation. Feeling thankfulness or gratitude indicates that we
acknowledge the positive impact of something or someone – but the important step we
often forget is actually taking a conscious moment to acknowledge and express that
gratitude.

Many of us feel thankfulness, but let that feeling pass quickly without doing much of
anything with it. To those in our life, and even to our own subconscious self, this can
begin to convey that we do not acknowledge or appreciate the things that have been
done to help us. The good news is it’s an easy fix! This easy fix has two parts:

1. Take an internal moment to pause and truly recognize the appreciation or
thankfulness you are feeling.
2. Take a moment to actively express that thankfulness.

Taking an internal moment to recognize your feelings of gratitude is an exercise in
mindfulness. You may have worked previously on increasing your awareness of internal
negative thoughts or feelings you have, to help change your behaviors or challenge
your negative self-talk – but the awareness can’t stop there. It’s just as important to
acknowledge the positive thoughts and feelings we have too!

Taking a moment to actively express your thankfulness may look different depending on
who you feel grateful towards or what you are grateful for – but that’s a beautiful space
to flex your creativity and love!

Maybe you feel grateful towards yourself for staying patient and calm in a situation you
would have previously blown-up during. You could say to yourself, “I’m really proud of
myself for acting this way and grateful that I chose to be patient in this situation”. Taking
a moment to note our self-gratitude is easy to forget, but also easy to start doing. Doing
so can help build positive self-talk and encourage our own strengths. Doing something
similar out loud for those in your life that you feel grateful towards can similarly build
them up. Our loved ones need to hear we are thankful for their specific strengths,
actions, and ideas, too!

Some people find it uncomfortable to express their feelings out loud to others, especially
gracious and loving feelings. But remember – it’s not uncommon that the things that are
hardest for us to do, show us the spaces we have for growth in our life. It’s also
important to remind yourself that something uncomfortable may only be uncomfortable
because it is unfamiliar – practice makes us comfortable!

Try making a goal for yourself this week to actively and specifically express your
gratitude at least one time a day! Even if it’s about something small. You may find that it
not only makes those in your life feel more valued and genuinely seen, but that you may
also start to see the love and growth in your life more clearly – and who wouldn’t want
that.

What is EMDR Therapy?

May 3, 2022/0 Comments/in Anxiety, depression, Mental Health, Recovery/by Louisville Health and Healing

You may have heard of the term ‘EMDR’, but may not really know what it is or even if
you have the letters in the correct order. That’s okay! It’s a rather new but remarkably
helpful therapeutic tool.

EMDR stands for Eye Movement Desensitization and Reprocessing therapy. It is a
rather new, innovative approach that therapists can use to help clients process trauma
or distressing experiences, especially distressing beliefs or memories that are buried
deep but that continue to impact the client’s mental health. Even though it is a newer
approach, EMDR is extensively researched, and is shown to be effective in
reprocessing trauma and distressing experiences. This makes it a powerful tool in a
therapist’s toolbelt!

Therapists that are trained and certified in EMDR can use it with children and adults of
all ages. EMDR can be helpful to address a variety of concerns that individuals may be
experiencing, such as: depression, anxiety disorders, chronic illnesses or conditions,
eating disorders, grief, personality disorders, PTSD or other trauma or stress disorders,
sexual assault, substance abuse or addiction, and violence and abuse. And more!
Maybe you have experienced traditional talk therapy before and find yourself
wondering, “Well, how is this different from traditional therapy and what does it even
do?”.

As an approach in therapy, EMDR does not seek to change the negative thoughts or
feelings that result from a trauma or distressing life event, but works to allow the brain to
reprocess the traumatic event itself. This allows the brain’s natural healing process to
resume again.

Our brain naturally will manage and respond to a traumatic event – the ways we adapt
and continue to ‘manage’ that distress/trauma may look different for every person, but
often it can play a role in the development of negative thoughts, feelings, and/or
behaviors in our life. Though our brain and body will naturally respond to trauma, our
brain does not always get an opportunity to truly process the trauma. EMDR helps our
brain reprocess these traumatic or distressing events, to allow for healing to take place
where it may not have been able to happen previously.

If you are interested in EMDR, make sure to seek out a therapist that is trained and
certified in EMDR. You should not go to a clinician that has not received proper training
– it could end up being more harmful than helpful to you. The good news is that here, at
Louisville Health & Healing, we have multiple therapists that are trained and certified to practice
EMDR with you! Give us a call or ask your therapist to learn more!

What is art therapy?

April 19, 2022/0 Comments/in Addiction Treatment, Adolescence, Anxiety, art therapy, depression, Louisville Health and Healing News, Mental Health, Psychedelic Support, Recovery, Spirituality/by Louisville Health and Healing

Art therapy is a true gift to the service of healing and does not require any artistic skill whatsoever; art therapy focuses on the process, not the product. The quality of a client’s art is not the focus, as the experiences and insight gained through the exercise is what informs progress.

Art therapy has been proven to be an extremely effective modality for individuals of all ages, with varying presenting issues. Some issues that art therapy works to treat include, but are not limited to, those actively processing trauma, behavioral/emotional issues, anger/aggression, addiction, grief/loss, depression, anxiety, and ADHD. A major benefit to this expressive modality is that it will often elicit responses that have been challenging to obtain independently or through other therapeutic techniques. An art therapy session can look many different ways. Whether it be painting, wood-working, drawing, sculpting, or any other media used, the creative process offers new perspectives and catharsis that can be paramount to an individual’s treatment.

We have a licensed art therapist that works with children, teens and adults. If your tired of traditional talk therapy, then give art therapy a try! Reach out today. 502.208.9927; alyssa@louisvillehealthandhealing.com .

Transforming Your Negative Thoughts

February 19, 2022/0 Comments/in Addiction Treatment, Anxiety, depression, Mental Health, Recovery/by Louisville Health and Healing

Having insecurities, worries, or self-doubt is a rather universal experience. Those negative thoughts may look different for each person, but we are not alone in facing them. Whether we find ourselves thinking negatively often or rarely, it can take a toll on our self-image and motivation – and our overall mental health. Learning to consciously engage with these thoughts can transform them into a powerful tool for self-growth and accomplishing our goals – big or small!

Many of our negative thoughts and insecurities are tied to something that we would like to achieve or something we value. For example, feeling nervous and insufficient at a new job might reflect the goal or desire to be successful at your job, to be capable, or to have the respect of those around you. Thinking about problems in our lives or negative self-feelings, especially if there are patterns in them, can help us realize our personal goals and values.

Once you identify the root value or goal at the core of a negative feeling, take a moment to visualize that goal. What might that really look like for you to achieve? Let yourself live in that moment of positivity.

Then, ask yourself, “what might come in the way of me achieving this?” – is it self-doubt? Lack of focus or procrastination? Someone in your life? Something someone told you in the past that you just can’t stop repeating to yourself? Take a moment to sit with this and work through the possible obstacles to your goal. And afterward, consider ways you could overcome each obstacle. Think specifically about when and where you might encounter or experience these obstacles. Create a plan for each possible “what if” – “If ___ happens, then I could ____ to help myself overcome it / refocus on my goal / feel worthy in the face of it”.

By giving our negative thoughts sincere attention, we can learn a lot about our values and goals – and develop more helpful and concrete plans to achieve them! Especially if you are a person who experiences many negative “what if” thoughts, this can be a truly transformative way of engaging with those thoughts and using them to your benefit.

If you have questions about this or find this overwhelming, reach out to your therapist for guidance! We are here to support you!

Gratitude…Not Just a Trend

May 29, 2021/0 Comments/in Anxiety, Louisville Health and Healing News, Mental Health, Recovery, Spirituality/by Louisville Health and Healing

Practicing gratitude sounds like a difficult task if you feel down, or worse…depressed. The last thing you want to do when you feel dejected and unhappy is hear someone tell you that “You should be thankful for…”

You might think, They don’t understand. It’s not that easy. You may even feel angry or betrayed by that person just for making the suggestion. These are normal thoughts to have when someone tries to shift your focus during a painful moment. Gratitude is going to make me feel better? The truth is, no. And yes.

During the onset of difficult emotions, it would be challenging to channel that energy into something positive. It would be like trying to pretend 20 degree weather felt like 75 degrees. However, the notion that positivity in the form of gratitude can make you feel better is equally true. It’s a matter of timing.

Gratitude is something that you practice daily. It’s something that you do so often it becomes an automatic thinking pattern. Over time, this practice re-trains your brain to focus on positive aspects of your life; particularly the small things that usually go unnoticed. Gratitude is not an In the moment quick fix to numb pain. In fact, when it comes to emotional pain, we actually need to feel it rather than numb it; but that’s a different conversation. The point is, Gratitude is something you do in preparation for the dark times. Practicing Gratitude is Preventative!

Does this mean practicing gratitude will prevent sadness, fear, anger, worry? Absolutely not. To be human is to feel those emotions, which is in truth a gift. Nevertheless, gratitude practices can reduce the impact of these emotions, meanwhile improving your ability to tolerate them. Imagine having the flu. Now imagine that if you did 10 jumping jacks per day–every day–you would minimize the symptoms of the flu and reduce its duration. Would you be motivated to do 10 jumping jacks per day? I guess it depends on whether or not you’ve ever had the flu.

But the fact remains, consistent practice of gratitude packs a huge punch when it comes to healing the mind. “The effects of gratitude, when practiced daily can be almost the same as medications. It produces a feeling of long-lasting happiness and contentment,” says Chowdhury, M.R. (May 26, 2021) The Neuroscience of Gratitude and How It Affects Anxiety and Grief, PositivePsychology. Seligman, Steen, Park, & Peterson (2005) explain that daily gratitude journaling reduces stress and improves sleep quality.

In fact, there are innumerous articles based on research across the world demonstrating the positive effects of gratitude. Some of which include being more optimistic, better decision making, improved physical health, better sleep, improved mood, and improved relationships.

So maybe you wouldn’t do 10 jumping jacks per day just to reduce the duration and intensity of flu symptoms–but would you write 1-3 things per day that you appreciate if it could actually make you … Happier?

Struggling In Recovery

August 30, 2018/0 Comments/in Addiction Treatment, Recovery/by Louisville Health and Healing

I have been noticing quite a few people in long-term recovery relapsing lately and it has me concerned. People relapse on substances in early recovery, within the first year, due to the fact that overwhelming stress leads to uncontrollable urges. These urges lead to irrational thoughts about the ‘relief’ substances give.

But why do people relapse after the year mark? There are and will be a lot of opinions on this blog. Some people will say, “I stopped working on a program.”, “I quit going to meetings”, “I failed to maintain my spiritual condition”. These might have some validity. I’m going to challenge those of us in recovery.

I have been sober and abstinent from illicit drugs and alcohol for nearly 10 years. I have continued to struggle with other obsessive and compulsive behaviors that have caused problems in my life. About 4 years ago I was diagnosed with ADHD and the doctors said I probably have had it my whole life. I have struggled with anxiety and depression throughout the last 10 years too (probably had anxiety and depression my whole life). Within the last 2 years, I have struggled with suicidality (mostly as a coping skill I developed to allow myself the opportunity to ‘run’ or ‘leave’ stressful situations). Growing up I experienced a lot of emotional abuse and I was sexually abused when I was 6.

All of these things together ultimately led to my maladaptive coping skills which consisted of using drugs and alcohol. I am still obsessive and have compulsive behaviors beyond substance use. The fellowship of 12-step recovery and the 12-steps were a good beginning for me. It showed me how connectivity and accountability lead to long term recovery (I stole that line from friend and interventionist, Matt Noel). I got some relief that allowed me to stay sober for a couple of years.

For me, deeper work had to be done. I had to address the trauma, grief, and mental illness that had led to substance use. I’ve tried medications, therapy, involvement with the Mankind Project, meditation, helping others, and a whole slew of things.

I am beginning to touch the wounds that gave me the gift of addiction and recovery. I am healing and it has taken me 10 years to get here and will probably continue this soul work for the rest of my life. Here is my point, if you’re in recovery you have what I have. The majority of us have experienced traumatic events and situations (i.e. growing up in an alcoholic home, experiencing a divorce any kind of emotional, physical, or sexual abuse—to name a few types of trauma). Sometimes we need “outside help” that the program can not give us. Hell, Bill Wilson, founder of AA, had debilitating depression that required treatments and medication (Bill also compulsively smoked cigarettes that ultimately killed him).

Please get help and support beyond your recovery circles. It’s not a sign of weakness or that the program isn’t working. I am open to a free consultation with you if you are in recovery. I want to see you happy and to live a life with meaning and purpose. I hope this helps.

SMART Recovery

August 24, 2018/0 Comments/in Addiction Treatment, Recovery/by Louisville Health and Healing

People that struggle with obsessive thoughts and compulsive behaviors can agree that it is important to have people to talk to. For the last 80+ years, Alcoholics Anonymous (AA) was seen as the only option for a mutual self-help group for someone that has struggled with addiction. There were other options but many did not have the popularity and accessibility that the anonymous movement had.

Personally, AA saved my life when I was 24 years old. It was the only game in town. There are many aspects of AA that I don’t personally agree with and that’s okay. I am grateful it was there for me and that the 12-step process allowed me to change.

There are other options though! One option is SMART Recovery. SMART uses a 4 point system:

Point 1: Building and Maintaining Motivation
Point 2: Coping with Urges
Point 3: Managing Thoughts, Feelings, and Behaviors
Point 4: Living a Balanced Life

SMART is an acronym for Self Management and Recovery Training. All topics and issues go back to these major points. SMART is rooted in evidence and draws heavily on scientific principles from Cognitive Behavior Therapy (CBT), Motivational Interviewing (MI), and Rational Emotive Behavior Therapy (REBT). These practical techniques help move the person addicted to change.

Unlike AA, SMART is science-based (not spiritual), doesn’t use labels (in AA, we say “My name is…I’m an alcoholic), the meeting format is more active engagement and problem-solving, there are no such things as sponsors. I look at SMART as being similar to a 12-step program but with a progressive, refreshing and modern twist on the delivery of the program. Young people hate the religiosity of the 12-step program but can relate to the language of SMART.

If you’re like me, then you probably judge things you aren’t familiar with. The first time I heard about SMART Recovery I immediately began bashing it because it wasn’t what I was used to. I had to change my perspective and look at SMART through a non-judgmental lens and I had to look at the similarities. In fact, a lot of people blend AA and SMART Recovery for their personal recovery program.

Like AA, SMART Recovery is abstinence-based, believes in the power of choice for the individual, and has no personal advice or stance on medication. The 12-steps are very CBT, MI, and REBT by nature but in 1935, when the 12-steps were written, they didn’t have such science-based interventions. They were still conducting a random frontal lobotomy for the addicted person. (That was only 90 years ago)

SMART may not be for everyone. AA may not be for everyone. Recovery is for everyone and it is important to have options. Check out smartrecovery.org.