5 Self-Care Strategies for the Holidays

photo of a woman holding a christmas ball

Are you on your holiday list this year? If not, you should be. Self-care isn’t selfish; it’s an act of love and a crucial part of staying sober. Here’s how to maintain your personal health and wellness while managing the holiday season.

1. Just breathe. It’s easy to get swept up in the season and to forget to slow down and breath. Deep breathing is a great relaxation strategy that you can do anytime, anywhere.

2. Set boundaries. Take a minute to slow down and ask yourself: What do I want to gain this holiday season? What traditions are most important to me? What do I value most?

3. Tap into your senses. Our senses are an important yet oft-overlooked part of self-care Think of ways to include sight, smell, taste, touch and hearing in order to rejuvenate your body and mind. Some ideas:

  • Take a bubble bath and light some scented candles.
  • Wrap yourself in a snuggly blanket and watch a holiday movie.
  • Play your favorite music while sipping a cup of soothing tea.

4. Strive for moderation. It’s easy to overindulge this time of year – over scheduling, eating too much, staying up too late and spending too much, for instance – but excessive behaviors can be risky for your recovery. Do enjoy yourself, but don’t overdo it. Remember: Your recovery and overall health comes first.

5. Let go of expectations. One of the best ways to take care of yourself during this emotionally trying time is to give up your expectations of the perfect family with the perfect tree with the perfect gifts. This type of thinking is extremely damaging to your recovery. Letting go of these unrealistic ideals will help you to experience greater joy in the reality of the moment.

May health and happiness be yours this holiday season and throughout the year!

Begin Recovery at 10 Acre
Just because it’s the holidays, it doesn’t mean you need to hold off on beginning your recovery journey. If you are a male ready to discover the miracles of addiction recovery, please contact 10 Acre Ranch today. Call: 877-228-4679.

Addiction Recovery in The Music Industry

music band on the stage addiction recovery in the music industry

With each year that passes, it seems like another talented musician falls victim to addiction and other forms of mental illness. For some people that may feel commonplace; after all, genius is often accompanied by psychological turmoil. On the other hand, most of the general public is shocked when they learn about the passing of a beloved musician. Who can forget the confusion in many people’s mind upon learning of Prince’s death last year, a megastar who was known to rail against substance use and abuse only for Prince to die of a fentanyl overdose!

What we imagine the lives of celebrities to be like is usually miles off the mark. All of us are accustomed to thinking that fame, fortune, and success are impervious to despair; we say to ourselves, ‘how can a person who has everything throw it all away for a high.’ A line of thinking that just goes to show the paradox of addiction; the disease does not care who you are, how many friends you have, and what your financial standing is presently. Everyone has some level of propensity to get caught up in the cycle of substance use when the factors and conditions are just right.

With the year coming to a close, we should all consider the number of people who seemingly had everything, but still could not escape the consequences of untreated mental illness. Some of you were probably saddened to learn of Soundgarden’s Chris Cornell’s suicide after struggling with addiction. A short time later Linkin Park’s Chester Bennington followed suit. Just last month, Lil Peep, a young rapper with a promising future ahead of him died of an overdose, he was 21.

Addiction Doesn’t Need to Be The End

It might come as a surprise to learn that there are some mental health resources available for musicians. In fact, it’s not uncommon for meetings of recovery to take place backstage before a concert. The Recording Academy’s charity MusiCares, helps people in the industry get assistance for mental health conditions, such as addiction. The foundation has helped struggling artists get into treatment, and in some cases covers the cost.

“I actually used MusiCares’ Musicians Assistance Program to get sober,” MusiCares board chairman, Michael McDonald, tells Billboard. “They provided two group therapy sessions a week. Eighteen years later, I’m sober.”

It’s also worth pointing out that a significant number of famous musicians have given up drugs and alcohol, adopting a path of addiction recovery. Including, but not limited to Trent Reznor, Billy Joel, Elton John, Flea and Anthony Kiedis of Red Hot Chili Peppers, Pete Townshend, Ringo Starr, Eric Clapton, Smokey Robinson, U2 bassist Adam Clayton, Billy Idol, Slash, and the late David Bowie. The list goes on, but you get the idea; recording artists can recover from mental illness, too.

“During the past 13 years, the organization [MusiCares] has provided close to $10 million in ­assistance to nearly 3,000 people in need of help,” said Harold Owens, who assists The Recording Academy’s MusiCares ­foundation address ­substance abuse, addiction and ­recovery in the industry.

You Are Eligible for Addiction Recovery

Alcohol and substance use disorder can affect the lives of anyone, and we can say the same for recovery. It’s sad to learn that the disease wins from time to time, but the list of musicians above is testament that working a program of recovery saves people’s lives. If you are a male struggling with addiction, musician or not, please contact 10 Acre Ranch. We can assist you in realizing your dream of recovery.

Ideas for Sober Holiday Fun

Group of friends with guitar at beach, relaxing on sand at beach for sober holiday fun

For men with a substance use disorder, especially if you’re new to recovery, this time of year can be extra challenging. It may even feel like the only way to survive is to hide away and wait it out. Yet isolating yourself is certainly not the answer. In fact, addiction experts agree that the holiday season is the perfect time to step up your efforts by attending more 12-step meetings and being among your recovery peers as much as possible.

And you should indulge in a little sober fun, too. Try one of these festive and joyful holiday activities:

  • Go caroling. You don’t have to be a trained singer to spread holiday cheer one song at time. It’s bound to become a sober memory you’ll cherish for years to come.
  • Decorate cookies. A cookie decorating party is a great holiday tradition to share with your friends and family. And it doesn’t matter if you make the goodies from scratch or pull them from the freezer aisle; the fun is in the frosting!
  • Lend a helping hand. Giving back is an important part of moving forward in your recovery. And it’s a great reminder to be grateful for your sober life. Volunteer at a soup kitchen, participate in a toy-drive or make holiday cards for patients at your local hospital — all time is well spent.
  • Get active together. Gather some friends and go bowling or ice skating together at an indoor rink. Or, if weather permits, bundle up and play a game of flag football or take an invigorating group hike. It’s the perfect opportunity to exercise and have some clean fun!
  • Plan a sober party. If you’re not ready to attend festivities where alcohol is served, why not plan your own sober party? Make it a potluck and ask everyone to bring a gift for a white elephant gift exchange.
  • Host a holiday movie night. Pop some popcorn and cue up some classics — like “It’s a Wonderful Life” or “A Christmas Story.”

Relapse Prevention at 10 Acre Ranch
As part of a comprehensive approach to outpatient addiction recovery, clients at 10 Acre Ranch learn important relapse prevention strategies, including anger management, handling social pressures, handling high-risk situations and long-term sobriety planning. Whether you are seeking help for you or a loved one, our all-inclusive residential facility offers one of the industry’s highest recovery success rates. To learn more, call us today: 877-228-4679. 

Alcohol Use Disorder Treatment, Not Jail

Young man with beard, lost in the vices of alcoholism, smoking and drug addiction

If you are an alcoholic or are in recovery from alcohol use disorder, you are probably familiar with the “drunk tank.” For those of you who are not familiar with a cold cell at 3 AM, we’ll take a moment to explain. Drinking alcohol is not illegal in any amount; however, drinking too much alcohol in public and behind the wheel is a threat to personal and public safety. When a person who has over-imbibed comes face-to-face with the Law, the net result is usually a stay in the drunk tank. Drunk people go into holding cells at police stations until they sober up, the definition of sober varies by state and country.

In the field of addiction medicine, naturally we are averse to imprisonment for substance use of any kind. If you drive drunk, it makes sense that you do some time in jail to stress the point that you put your life and the lives of others at risk. Heavy fines usually help in cementing the point in one’s skull, but more times than not drunk drivers are repeat offenders—especially alcoholics. Hopefully, one’s DUI ends up being the catalyst that brings about change and lasting recovery; for that to occur, treatment is the best course.

Setting aside DUIs, those who drink too much and find themselves behind bars have the opportunity to sober up and reflect on making better decisions in the future. However, the drunk tank isn’t necessarily the safest place to promote circumspection.

Drunk Tanks Put People At Risk

Alcohol poisoning is a frequent recurrence among heavy drinkers, a condition that can be lethal. Whenever somebody crosses a threshold based on each person’s unique factors (i.e., tolerance and body weight), they are at risk of severe health consequences. Those who do not receive medical supervision can quickly lose their lives. What’s more, the symptoms of alcohol poisoning vary from case-to-case, meaning a police officer is probably ill-equipped to spot the signs. Merely throwing someone in the drunk tank for a brief lesson in civility is a slippery slope.

Last year, Corey Rogers (41) died in a Halifax, Canada, drunk tank, CBC News reports. Rodgers’ mother decided to make it her mission to end the practice of drunk tanks, examining various policies and procedures. Jeannette Rogers’ (Corey Rogers’s mother) cause has the support of addiction recovery and street health workers.

“People who are highly intoxicated don’t belong in jail,” said Rogers, a retired psychiatric nurse.

In other parts of Canada, police bring intoxicated people to “sobering centers,” according to the article. Once there, people high on drugs can get assessments, shelter, food, and access to other services. Law enforcement should opt to release a drunk person to a sober adult or a treatment center, before resorting to drunk tanks, said Archie Kaiser, a law professor at Dalhousie University.

Alcohol Use Disorder Treatment

If alcohol use has led to legal difficulties, it’s possible that you have an alcohol use disorder. Treatment is the most efficient way of breaking the cycle of addiction and learning how to work a program of recovery. Please contact 10 Acre Ranch for a free consultation.

Finding Courage During Recovery

photo of a close up side view of a courageous woman on the beach

It takes courage to seek treatment for addiction. It takes courage to face the unknown and do the hard work of rehab. It takes courage to avoid triggers, overcome cravings and urges and prevent relapse. It takes courage to commit yourself to a new, healthy life.

Although courage is crucial for all stages of recovery, it’s not always easy to muster the strength and courage you need; sometimes you just need a little encouragement. It may take practice, but with a few steps you can continue to build the courage, confidence and strength you need to get and stay sober.

  • Identify your fears. Are you afraid of losing your family or friends? Are you scared that you can’t withstand temptation or that you don’t know how to act when you’re sober? Be honest about your true feelings and then work with your addiction counselor to come up with attainable strategies to best overcome your worries and fears.
  • Be patient with yourself. Recovery takes time and your emotions will ebb and flow; one day you’ll feel like you can conquer the world and the next you may fear getting out of bed. Just know this: You will get stronger with each passing day.
  • Practice positive thinking. Sometimes we all need a little self-talk to get started in the right direction. For example, if you wake up feeling nervous about meeting a recovery goal, tell yourself that it’s okay to have these feelings but that you have what it takes to move forward with your recovery plans for the day.
  • Celebrate small wins. Each recovery victory – whether big or small – is a step in the right direction. Be proud of your accomplishments and let this pride give you the strength and courage to keep going.

The Journey of Recovery Starts With Treatment
Your journey begins with detox and/or addiction treatment. If you are a male ready to discover the miracles of addiction recovery, please contact 10 Acre Ranch today. Call 877-228-4679.

Men and Anxiety Disorder

Depressed cheerless boy sitting in the chair with professional psychologist working in the background with people during psychological recovery group therapy session

Addiction and anxiety disorders often go hand in hand – and this goes for men, too. Although many men suffer from anxiety, they often suffer in silence. In fact, studies show that men have trouble disclosing mental illness symptoms, even thoughts of suicide. Stigma is obviously to blame, as is the mistaken ‘male code’ that says you can’t show weakness, sadness or vulnerability.

But ignoring anxiety or self-medicating – about 20 percent of Americans with an anxiety disorder also have an alcohol or other substance use disorder (SUD and roughly 20 percent of those with an SUD also have an anxiety disorder – is certainly not the answer. Men don’t have to (nor should they) tough out feelings of anxiety alone.

Becoming better educated about anxiety can be a great first step toward seeking support for you or a man in your life. For one, it’s important to understand that there are several types of anxiety disorders (both minor and major), including:

  • Generalized Anxiety Disorder
  • Panic Disorder
  • Obsessive Compulsive Disorder
  • Post-Traumatic Stress Disorder
  • Phobias
  • Social anxiety disorder

While symptoms may vary depending on the type and severity of your anxiety disorder, some common physical signs to watch out for include:

  • Pounding or racing heart
  • Excessive sweating
  • Muscle tension
  • Restlessness or agitation
  • Dizziness and vertigo
  • Shortness of breath or choking sensations
  • Insomnia
  • Panic attacks

We all feel anxious from time to time, whether from a high-pressure work situation or family conflict, but for men with anxiety disorder, these feelings will become excessive and interfere with daily life. Luckily, you don’t have to live with the symptoms if you admit your anxiety and start on a proper treatment plan.

Anxiety Treatment at 10 Acre Ranch
Having anxiety and a substance use disorder can turn into a vicious cycle, as the symptoms of one disorder can exacerbate the symptoms of the other. While many men mistakenly turn to alcohol or drugs to temporarily dull anxiety, this type of self-medicating actually worsens symptoms of anxiety. Let our trained professionals help you find a personalized path of recovery. To learn more, call today: 877-228-4679.