Cognitive Behavioral Therapy: Doing Your Homework

10-Acre's-Ranch-About-Us-Photo-of-a-group-during-a-therapy-session

The only thing that is certain in life – is the uncertainty of life. That’s why you need to be prepared to handle the good surprises (seeing an old friend out of the blue) – with the bad (getting passed over for that big promotion).

While everyone experiences challenging circumstances from time to time, painful experiences like the loss of a loved one, can make it hard to bounce back and increase your risk of depression.

If you are diagnosed with depression, you should know that it is highly treatable – even as part of a co-occurring disorder such as addiction. While there are many therapeutic options available, many addiction recovery specialists recommend that clients participate in Cognitive Behavioral Therapy (CBT) to help clients challenge the patterns of negative thinking and destructive behaviors.

For those on a path to recovery, you can use some of the basic techniques of cognitive behavioral therapy to help shift your mindset and react more positively to life.

3 CBT Techniques That You Can Use

(1) Get practical about solutions. When you’re faced with a difficult situation, don’t just dwell on the problem at hand. Focusing on the negative will most likely just make you feel hopeless and powerless. Instead, think about the situation from a more rational perspective and write down five practical solutions you might consider to confront the issue.

(2) Set realistic goals. The next time you start to experience negative self-talk, consider if you are simply setting unrealistic goals for your personal and professional life and replace those with more attainable objectives.

(3) Challenge negative thoughts. One of the most powerful skills you can use to counteract negative thought patterns is to become more aware of negative thoughts and how you are framing up the situation. Are you thinking about the situation objectively “The traffic today was a little slower than most days” or in a distorted manner “No one in the town can drive!”

Cognitive Behavioral Therapy at 10 Acre Ranch

CBT is a very popular treatment approach for both substance abuse disorder and mental illness. Let us help you or someone you love change those negative and unproductive thoughts and behaviors that can lead to addictive tendencies. To learn more, contact us at (877) 228-4679 to speak with a treatment specialist today.

4 “Go-To” Stress Management Strategies That Really Work

Sometimes “life” happens. Things like excruciatingly slow traffic during rush hour, disagreements with your significant other about finances, long lines at airport security and, well, you get the picture. Even with the best of intentions, everybody experiences stressful situations from time to time.

While you can’t control what happens, you can control how you react to certain situations, toxic people and uncomfortable events. And, being mindful about how you react under pressure is especially important for those on a journey to sober living since stress and anxiety are usually at the top of the list of addiction triggers.

But, there are proven strategies you can use to manage anxiety, reduce your risk of relapse and protect your sobriety. Here are four ways you can address stressful situations in a more productive way.

(1) Reach out to someone. If you start to get stressed out or anxious about your future, the simple act of talking to a friend or family member can work wonders. They can offer an objective perspective and possibly even share how they have dealt with similar issues in their past.

(2) Hit the gym. Exercise offers one of the most powerful forms of stress relief. It has been scientifically proven to lower stress hormones like adrenaline and cortisol, while boosting your body’s feel-good neurotransmitters.

(3) Focus on the solution – not the problem. It’s a natural response when something bad happens to think “Why me?” and concentrate on the negative aspects of your life. But, is that going to change anything? Take a moment to accept your feelings and transition into a more positive mind-set. Start to concentrate on the possibilities – and the solutions to the problem at hand to move forward.

(4) See the big picture. When you’re confronted with a stressful situation, it’s all too easy to blow the situation out of proportion. Instead, take a breath and reset your focus. How important is this issue in the long run – is this just a temporary set-back?

Discover Healthy Coping Habits for Stress Management

At 10 Acre Ranch, our focus is on treating the whole person throughout their passage from addiction to sobriety. As part of this holistic approach, we offer stress management group therapy which provides the social support, coping, and problem-solving skills needed to deal with stress in a more constructive way. To learn more about our CA men’s rehab program and how we can help, call 10 Acre Ranch at (877) 228-4679 today.

4 Good Reasons Why Dogs Are Great for Your Holistic Health

They call them man’s best friend for good reason. Dogs can offer unconditional love, great companionship and are always up for having a good time. But, you might be surprised to know that adopting a dog can actually be good for your addiction recovery too by supporting your physical and mental health.

If you are trying to quit drugs and alcohol and finally start a life of sobriety, here are four reasons why a canine might be a good addition to your new, sober lifestyle.

(1) You can meet new friends. It’s a common misconception that the only way to meet new people is by going to the bar or attending social events where drugs or alcohol are the main event. If you are a pet owner, you’ll find new opportunities to meet neighbors while on walks or at the dog park.

(2) Walking your dog can help support your weight loss goals. Thinking about getting back into shape and losing a few unwanted pounds? The simple act of dog walking for a few minutes each day can help you burn extra calories and get closer to your fitness goals. In one study, researchers followed individuals over the course of a year who walked “loaner” dogs five times a week. In just twelve months, research participants lost an average of 14 pounds without changing their diet or eating habits.

(3) Dogs are good for your heart health. In a study conducted by the American Heart Association, researchers found that dog owners are more likely to exercise, have lower blood pressure and be more likely to survive a heart attack.

(4) Dogs are a natural mood booster. In addition to helping to support your physical health, owning a dog can actually improve your emotional health too. And, scientists have backed up that claim. Studies have shown that after a few minutes of play time, pet owners report feeling substantially more relaxed and less stressed.

Expanding your family to offer a dog a forever home can bring more joy into your life while also providing a wealth of health benefits along the way. Though, adopting a dog isn’t a decision that should be taken lightly. If you’re thinking about adopting a pet, consider volunteering at a local animal shelter first before taking that next step.

Hope, Healing and Recovery
Calming your mind and recharging your body is an essential part of addiction recovery. At 10 Acre Ranch, we use a comprehensive approach to addiction treatment to treat the whole person. To learn more about our CA men’s rehab program and how we can help, call 10 Acre Ranch at (877) 228-4679 today.

Battling Addiction…with Gratitude?

man writing in a gratitude journal

If you’re grappling with addiction and searching for the path to recovery, you’ve likely researched the advanced treatments available today – things like cognitive behavioral therapy, disease education classes and comprehensive life skills training. Though, you might be surprised to learn that one of the most effective ways of overcoming substance abuse is actually very simple. It’s all about acknowledging and expressing gratitude for the gifts you have been given in life.

Being thankful for the simple things can actually help you on your journey to addiction recovery in a lot of ways. It can help you see that you are worth fighting for while also helping you rebuild your self-esteem and boost your outlook on life.

And, active gratitude can take many forms – it can be as simple as watching a vibrant sunset, feeling the crisp morning breeze and enjoying a cup of coffee with your next door neighbor.

If you are taking the first step towards a life of lasting sobriety, try incorporating more gratitude into your everyday life and start a gratitude journal. Here are a few tips to help you get started.Focus on people, not material things. If you are starting a new habit of expressing gratitude, you shouldn’t limit your gratitude to material possessions or lavish vacations. Think about the people in your life who have helped you navigate the rough times and never gave up on you.

  • Don’t edit yourself. If you are working on expressing your gratitude each day, it might seem overwhelming at first. But, you need to remember that you’re not writing a novel or a newspaper article for other people to read. Your gratitude journal is meant for your eyes only. Pull out your pen and open your journal and just start writing.
  • Schedule your time of gratitude. It’s easy to get caught up in the hustle and bustle of day-to-day activities and overlook some things on your to-do list – especially when you are starting a new routine. To make gratitude more of a priority in your life, add it to your regular routine. Consider setting your alarm an extra five minutes earlier in the morning to make time for gratitude.
  • Be honest. Being grateful means different things to different people. If you are keeping a journal of gratitude, keep in mind that there is no right or wrong answer. It’s all about expressing your personal thoughts.
  • Don’t give up. Starting any new habit may seem difficult at first but eventually adding gratitude to each day will become part of your normal routine.

Addiction Center for Men

Welcome to 10 Acre Ranch, a comprehensive drug and alcohol rehab for men 18 and older. We are fully licensed by the California Department of Health Care Services and have been serving men struggling with addiction since 1992. We accept most insurance policies and our private pay fees are economical and affordable. To tour our facility or discuss alcohol rehab for yourself or a loved one, dial 877-228-4679 or submit a confidential online inquiry today.