Tag Archives: #crisishotline

Alcohol and Stress

addiction, Mental health, , , , ,

A few days ago, I provided helpful tips which should help if you are struggling with anxiety and Alcoholism. Stress and anxiety often go hand in hand, so let’s examine how the role stress plays in this addiction.

Alcohol and stress have a complicated relationship. An occasional drink can help you to feel happier and more relaxed. On the other hand, heavy and prolonged consumption increases your risk for anxiety, depression, and other undesirable consequences.

Much of this is due to how alcohol affects your brain. When you’re healthy, your body deals with stress by increasing hormones like cortisol that prepare you for action, and then quickly restoring the usual levels once the challenge has passed.

Relying on alcohol disrupts this balance. Your stress responses become less efficient, and you may build up tolerance, so you have to drink more to achieve the same effects. Meanwhile, your drinking may create additional sources of tension. You may develop mental and physical health issues, and your drinking may interfere with your relationships and career.

You can break the cycle if stress is making you drink more, and your drinking is causing more stress. Try these tips and reach out to your doctor and your loved ones if you need more support.

Tips for Dealing with Stress:

  1. Think positive. Pay attention to the wonderful things that happen each day. Remember that hardships are temporary. Try to find the humor in difficult situations.
  2. Plan ahead. Identify potential obstacles before they occur. It’s easier to stay calm when you recognize your options and have a plan of action to pursue.
  3. Focus on solutions. Devote your energy to overcoming a challenge rather than complaining about it. Concentrate on the things you can change. Find ways to turn setbacks into opportunities for learning and growth.
  4. Eat healthy. Self-care makes you more resilient. Nourish your body and mind with a balanced diet rich in whole foods and fiber. Limit your intake of sugar, salt, and empty calories.
  5. Sleep well. High quality sleep promotes healing. Go to bed at the same time each night so you’ll wake up feeling alert and refreshed.
  6. Exercise regularly. Physical activity reduces stress hormones and lifts your spirits. Enjoy a variety of workouts so you’ll stay motivated while you build up your strength and condition your heart.
  7. Live mindfully. Meditation and deep breathing can help you calm uncomfortable emotions and racing thoughts. Practice on your own or browse for instructional videos and apps online.

Tips for Drinking in Moderation:

  1. Set limits. Decide how many drinks you’ll have before you get started. That way you’re less likely to overindulge. You may also want to schedule alcohol-free days or weeks.
  2. Slow down. Pace yourself by sipping your wine. Stay hydrated with a glass of water in between each alcoholic drink.
  3. Eat a snack. Alcohol enters your bloodstream more gradually when you have food in your stomach. You still need to drink responsibly, but a snack gives you some extra protection.
  4. Resist peer pressure. Do you find yourself drinking more when you’re around some of your friends or coworkers? Create strategies for dealing with such triggers, like suggesting activities that don’t involve alcohol.
  5. Avoid binge drinking. There’s a big difference between having one drink a day for a week and having 7 drinks in one evening. Stick to the conventional guidelines for no more than 1 or 2 drinks a day.
  6. Ask for help. Moderate drinking is safe for most adults, but you may need to give up alcohol if you have certain medical conditions. Talk with your doctor about the appropriate decision for you.

Positive thinking, relaxation practices, and self-care are more effective than alcohol when it comes to handling stress. If you think your drinking may be affecting your health and wellbeing, call a community hotline or ask your doctor about resources that can help you get back on track. 

September is National Recovery Month. SAMSHA is a US government website with a huge list of helpful resources. Get started today. Help is available 24/7 by calling or texting the Crisis Hotline : 988

You your success, 

Juan

 

Things You Should Know About Seeking Treatment For PTSD

Life Lessons, Love/Relationships, Mental health, Support/Encouragement, , , , ,

There isn’t a one-size-fits-all solution to PTSD, and it most likely will not be resolved in a short amount of time. Furthermore, if there are comorbidities involved, it will take longer for the therapist to determine what diagnosis and treatment are appropriate. The type of treatment you or your loved one receives is up to your therapist, but below are some common forms of treatment.

Cognitive Processing Therapy
Cognitive Processing Therapy (CPT) is a specific type of therapy used to help people change the way they view trauma. It has been effective in helping reduce symptoms of PTSD, and many mental health specialists recommend this course of action. It’s thought to be one of the most effective treatments available. Trauma changes the way a person feels about themselves and the world, often causing them to develop an overly negative and hopeless view of things. This type of therapy can help them begin to reprocess the way they think about things. 

Prolonged Exposure Therapy
Since avoidance is a symptom of PTSD, therapists will sometimes use a treatment called Prolonged Exposure therapy (PE). This treatment helps people confront the things they’re avoiding in increments. This type of therapy will induce more anxiety and stress than CPT typically does, so therapists will try to equip their patients with anxiety-reducing coping skills.

Eye Movement Desensitization and Reprocessing
EDMR is a different kind of treatment than talking through traumatic events. Instead, the patient is asked to think about the traumatic event while the therapist directs their eye movement. It’s thought that the eye movement while remembering a traumatic event can help drain the emotion and negative feelings attached to it. This type of therapy is still relatively new and is considered a non-traditional form of therapy. 

Medication For PTSD
For some, medication may be helpful in addition to therapy. According to the National Center for PTSD, antidepressants are sometimes effective for treating symptoms of PTSD. These types of medications include SSRIs (selective serotonin reuptake inhibitors) and SNRIs (serotonin-norepinephrine reuptake inhibitors). Your doctor or therapist can help you determine if medication might be right for you.

Treatment for PTSD may not be a cure, as with most mental health disorders total recovery can be difficult or unobtainable. However, many people who receive therapy see a significant and life changing improvement of symptoms. For some, therapy may even lead to a near absolution of symptoms. 

If you’re suffering from PTSD or you know someone who is, know that there are people who can help:

  • The Substance Abuse and Mental Health Services Administration is available 24/7 by calling 1-800-662-HELP (4357).
  • For veterans, the National Center for PTSD is also available by calling 1-800-273-8255 or you can reach online here: https://www.veteranscrisisline.net

Hotlines are a good short-term solution, that should be followed up with therapy work from a trained professional. Build up a support network of people ready and willing to help when symptoms of PTSD become overwhelming.  Be patient with yourself (or your loved one) because PTSD is a real disorder that requires time and care to improve.

Remember, setbacks don’t erase all progress. For best results, learn all you can about PTSD, seek professional help, and keep your focus on healing. 

To Your Success,
Juan