Study: Beat Stress By Looking on the Bright Side

a photo of a stressed man

Unfortunately, stress is inevitable – from failed relationships to family conflicts to financial trouble — and uncontrolled stress can have a serious impact on your health and your new sober life.

But how do you calm yourself down after a stressful encounter or situation? Could it really be as simple as thinking happy thoughts?

According to a recent stress study, published in Nature Human Behavior, reminiscing about happy times can help shut down your body’s stress response. Acute stress compromises the neural circuitry that’s involved in emotion regulation.

Researchers Mauricio Delgado and Megan Speer from Rutgers University stressed out 134 study participants by having them submerge their hands into cold ice water. One group was instructing to spend the time thinking about a positive experience, like a past family trip to Disneyland, while the others thought about something mundane (like getting luggage and packing for the trip).

The group who recalled happy memories  felt better and the expected rise in their levels of the stress hormone cortisol was only 15 percent.

“Engagement of cortical regions previously linked to emotion regulatory functions may be significant for enhancing or sustaining pleasant feelings during positive reminiscence, thus dampening the physiological stress response,” the researchers concluded.

Indeed, learning to calm down physiologically soon after a stressful event has been shown to make you healthier (both physically and psychologically) over the long term. And, it’s certainly an important skill to cultivate in order to achieve lasting sobriety. Developing healthy stress relievers improves wellbeing and hastens recovery success, according to past studies.

Managing Stress at 10 Acre Ranch
Stress comes from a number of places, and is different for everyone. During our group therapy, members cultivate healthy coping habits to identify high-risk situations and manage stress more constructively. To learn more, call today: 877-228-4679.

Are You Eating the Salty Six?

photo of different foods, salty foods

On average, Americans eat more than 3,400 milligrams of sodium each day, which is more than double the ideal amount of 1,500 mg per day.

What’s more, over 75 percent of that sodium comes from processed, prepackaged and restaurant foods – not from the salt shaker, according to the American Heart Association (AHA). That’s why it’s important to read labels closely.

Sticking to a low sodium diet will help you maintain a healthy blood pressure and reduce your risk of heart attack, heart failure, stroke, kidney disease, osteoporosis, and stomach cancer. Plus, you’ll feel less bloated and may even experience fewer headaches.

As part of a heart-healthy diet, the AHA recommends watching out for what they call the “salty six,” or the surprising foods that add the most sodium to your diet.

  • Cold cuts and cured meats: Deli or pre-packaged turkey can have as much as 1,050 milligrams of sodium per serving!
  • Pizza: One slice may have up to 760 milligrams of sodium! 
  • Canned soups and vegetables: Anything in a can could be a potential sodium bomb; one cup of canned chicken noodle soup can have up to 940 milligrams of sodium. 
  • Breads and rolls: Even though bread doesn’t always taste salty, one piece can have as much as 230 milligrams of sodium. If you have toast for breakfast, a sandwich for lunch, and a roll with dinner … well, you do the math! 
  • Chicken nuggets: Just 3 ounces of frozen and breaded nuggets (about the size of the palm of your hand) can add up to nearly 600 milligrams of sodium. 
  • Burritos and tacos: Two teaspoons of packaged taco seasoning can have 411 mg of sodium.

Nutritional Guidance at 10 Acre Ranch
A wide range of supportive programs are offered at the Ranch, including nutritional counseling and meal preparation. Learn more about how our customized residential and outpatient programs can help you live a healthy and addiction-free life! Call today: 877-228-4679.

4 Ways to Boost Your Confidence

photo of a happy confident woman smiling

Let’s face facts: We can all use a confidence booster now and again – and it’s even more important to monitor your self-esteem during recovery. This is because when you’re feeling low or down on yourself, you’re more likely to relapse or struggle with co-occurring issues like depression and anxiety. To the rescue: Some simple and study-proven strategies to build yourself back up again and take control of your sobriety.

Practice self-care. Skipping a shower and dressing in day-old sweatpants is a surefire way to feed into low self-esteem. Instead, take extra time to get ready for the day ahead. Feeling proud of the person looking back at you in the mirror can really go a long way in boosting your confidence.

Write down your accomplishments. Taking the time to recognize and celebrate even the smallest successes can help you counterbalance any negative self-talk. It will also help motivate you to meet any future goals or upcoming challenges in your addiction recovery.

Offer a helping hand. Switching the focus from you to someone else can serve double-duty: It will distract you from any negative thoughts you’re experiencing and make you feel proud of a good deed done.

Pay attention to your posture. Mom was right: Sitting up straight and walking with your head tall (aka good posture) can really do wonders for your confidence. It will also give others a better perception of you, which never hurts! 

Become a Stronger Man at 10 Acre Ranch
At 10 Acre Ranch, we specialize in helping men who are battling an addiction to drugs or alcohol by using a variety of treatment services, including group therapy, individual therapy, disease education and more. By learning new life skills and healthy coping mechanisms, you can feel more confident about yourself and your sobriety. To learn more, call us today: 877-228-4679.

The Symptoms of Depression in Men

photo of a depressed man sitting on the floor

While depression has been found to be more common among women – likely due to certain biological, hormonal and social factors unique to females – men can certainly be depressed, too. In fact, roughly 20 to 25 percent of men dealing with depression will suffer from a drinking problem – and that number triples if you’re dealing with bipolar disorder.

The symptoms of depression are tricky for men, however. “They tend to show symptoms that aren’t typically what you would associate with depression,” John Greden, MD, executive director of the University of Michigan Comprehensive Depression Center, told MensHealth.com. And, if left untreated, these symptoms can impact your career, relationships, finances and more.

You may need to seek professional help for depression if …

  • Your sadness becomes more severe and is accompanied by such symptoms as irritability, fatigue and loss of appetite.
  • Your negative mood lasts for weeks (or even months) and begins to interfere with day-to-day living.
  • You’re angry all of the time and for no reason – and your outburst are sparked by no other reason than the fact that you’re mad.
  • You find yourself becoming more reckless and making bad judgment calls, including abusing drugs or alcohol.
  • You feel physical pain, including joint pain, back pain or headaches. This is because neurotransmitters that affect your mood, like serotonin and norepinephrine, also play a part in pain regulation.
  • You are exhausted but have trouble sleep. According to a review published in Dialogues in Clinical Neuroscience, three quarters of depressed patients have symptoms of insomnia.

Get Depression Treatment at 10 Acre Ranch
There’s no shame in seeking help for depression – and we’re here to help. Serving men 18 and over, our affordable depression treatment program will help you or someone you love get out of the darkness and into a full, bright life. To learn more, call today: 877-228-4679.

Making Running Part of Your Healthy Recovery

photo of a woman running

Running is a great recovery activity to get a “natural high” as the body releases endorphins and adrenaline. Plus, it can help counteract the trauma that your body has endured during years of substance abuse – healing and restoring your physical and mental health. What’s more, running delivers a staggering number of health benefits, including reduced risk of heart disease, lower blood pressure and better weight control.

If you’re thinking about becoming a runner, these proven strategies will help you ease into this healthy habit. 

  • Get your doctor’s clearance. This is especially important if you’ve been sedentary for more than a year, are overweight, or have a history of diabetes or high blood pressure.
  • Go slow. With any new habit, you’ll want to make sure to set attainable goals. This will help give you confidence and also prevent injury. Commit to running a few minutes each day for the next month – and then increase your time when you’re ready. Listen to your body. Pushing yourself too hard or too quickly can lead to burnout and injuries.
  • Track your progress. Whether you record your progress (time, mileage, etc.) in a journal or use a free smartphone app (RunKeeper, iMapMyRun and SmartRunner, for example), keeping track of your new running routine is a great way to stay motivated. Remember to celebrate your fitness goals along the way.
  • Find a fitness partner. At 10 Acre Ranch, we encourage our male clients to connect with one another, so why not get to know one of your recovery buddies a little better while going for a run together!

Exercise to Support Your Sobriety
Imagine taking care of your physical, mental and spiritual health all before noon. That’s what you’ll experience at the ranch. We offer our male clients a variety of recovery activities that support lasting sobriety. To learn more about our men’s drug rehab or request recreation and activity information, call us today: 877-228-4679.

3 Signs You’re Eating Too Much Sugar

photo of sugar cubes on pink background

Did you know that the average American consumes nearly 22 teaspoons of sugar per day?

According to the guidelines by the World Health Organization, Americans should limit sugar to no more than 10 percent of daily calories or no more than 12 teaspoons a day on a 2,000-calorie daily diet.

Controlling your sugar intake is important for everyone, but it’s especially crucial for people in recovery. Research has linked high levels of sugar consumption to an increased risk of type 2 diabetes and heart disease. Eating too many processed, sugary foods can also cause erratic energy levels and may even trigger a sugar addiction.

Slashing sugar isn’t always easy, however. Sugar is sneaky — you’ll even find it in so-called “healthy” foods like soup, yogurt or cereal. You best bet is to read those food labels and listen to your body.

Here are some telltale warning signs to watch out for:

  • You begin to breakout more often: A high-sugar diet can wreak havoc on your complexion. This is because sugar causes insulin levels to spike, leading to inflammation throughout the body.
  • You are battling with fatigue: You’ve likely experienced sudden fatigue, headache or irritability after eating, say, a candy bar and soda or even a bagel with jelly. High levels of sugar flood the blood and create sudden spikes and drops in blood sugar levels.
  • You are feeling depressed: Studies show that people who eat high levels of sugar have a higher risk of depression. Sugary foods can cause unstable blood sugar, which leads to mood swings, anxiety and depression.

Rehab Your Diet at 10 Acre Ranch
During rehabilitation, male clients are urged to avoid sugar, caffeine, convenience foods and empty-calorie foods. We emphasize the importance of healthy eating as part of a radical lifestyle change. To learn more about our nutritional therapy program, call us today: 877-228-4679.