What is Spirituality in Recovery?

You’re probably wondering if you have to be a spiritual or religious person to hear this. The short answer is no and we’ll talk more about that. If you are used to hearing about 12-step programs like Alcoholics Anonymous then you have likely known that they push spirituality and religion into their program. Here at Live Rehab we do not do this. Your treatment should be unique to you and your experience so the purpose of this is to show you how you can incorporate spirituality into your treatment program in your own way. Recovery from addiction should not have rules or parameters.

Your Addiction Recovery treatment should allow you to explore your own behavior and spiritual beliefs and then you should be able to choose how you want to incorporate your practice into your daily life.

Your Worldview is Your Life Meaning

One aspect of spirituality is your worldview.

Your worldview is how you perceive and experience the world, the way you live your life, your point of view, your philosophy, principles, values, emotions, and ethics. It’s the human experience. All of this plays a significant role in recovery and substance abuse addiction treatment.

The reason this is important is that what you see and do is not how everyone else sees and views things. Everyone has their own unique worldview and spiritual belief and you need to understand that and figure out how to embrace your worldview to benefit your situation.

For example, you may view drugs, alcohol, or porn as problematic as it’s affected your life but your neighbor may view correlate these activities with positive emotions or a way to have fun and relax.  Just because he sees it that way doesn’t mean he’s wrong, it just means it hasn’t affected him in the same ways as it’s affected you. 

So as you work through this, you will run across people in your social network and on the internet who are going to have vastly different opinions on this topic. That doesn’t mean their opinions are wrong or you should ignore them but you will need to take some to self reflect on your values and ethics. What kind of person do you want to be and how has this addiction impacted that? Is it holding you back? 

The Role of Spirituality in Addiction Recovery

According to Dr. Christina Puchalski from the George Washington Institute for Spirituality and Health, “spirituality is the aspect of humanity that refers to the way individuals seek and express meaning and purpose and the way they experience their connectedness to the moment, to self, to others, to nature, and to the significant or sacred.”

Spirituality and religion are big influences in a person’s worldview. A lot of people turn to their religion for support or embrace spirituality. Spirituality is not the same thing as religion so just remember that. You can be both spiritual and religious or you can be spiritual without a religious practice. It’s your choice. 

Reflection can be obtained through actions like journaling, meditation or just being still and living in the moment. It’s important for you to come up with your own unique values and discover what is important to you and then begin to live your life based on your own rule book. This in itself can give you a spiritual experience and can improve your spiritual life.

So I encourage you to take time each day, it can be as little as 5 minutes per day or some people prefer longer sessions of up to an hour, to get to know your own self and from this moment forward, making sure your actions come from what you are and who you want to be. It’s a process and you will grow as time goes on and as you are able to increase the amount of time you spend on self discovery. You will overtime reap the benefits of your spiritual progress. 

Do I have to be a spiritual person to hear this?

In a BACP article, Peter Hillan writes, “There is a wealth of literature, mostly from the US, on the relationship between religion, spirituality and problematic substance use. Much of the evidence seems to suggest that, as religious or spiritual practices increase, substance use decreases: ‘[the] widespread belief that spirituality is important in recovery is consistent with findings to date”.

So, again, do you need to be spiritual in recovery to hear this?

No, absolutely not. And that’s because spirituality and your worldview  is not what you might think it is and in fact, it’s so broad you might surprise yourself and realize you’re more spiritual than you think. The official definition of spirituality is this: the quality of being concerned with the human spirit or soul as opposed to material or physical things.

Now you might be thinking well I don’t believe in spirits so let’s break that down even further. If you look at the definition of spirit the non-physical part of a person which is the seat of emotions and character; the soul.

So we all have character, we all have attitudes or moods – things we can’t touch. So if you go back to the definition of spirituality it’s being concerned with those things you can’t touch rather than those things you can. 

So really spirituality is what you make of it. It’s connecting with your inner self or higher power if you have one. And once you start to practice more self care and being in tune with your inner soul then you’ll start to really feel things you never knew you were capable of feeling which is super important when in recovery. Being in tune with your own self. So let’s dive into that topic – why spirituality in addiction recovery and sobriety is important

Why Spirituality is Important in Recovery

Spirituality – whatever that means to you – is very important especially if you’re tackling an addiction. Spirituality in addiction treatment programs provides hope and meaning. It gives you somewhere to turn when it feels like nobody else is really understanding or able to get you. It helps you get more in tune with your own self, feelings, and connections to the world. As humans we all have the desire to be connected in a non physical sense. When you’re in recovery or trying to beat an addiction, spirituality can help you get further and can help you stay grounded when times get really tough. 

For example, if you have a solid spiritual practice in place – like meditation, prayer, video, yoga, exercise, deep breathing, journaling doesn’t matter what it is, but if you practice every day then if you feel triggered one day yet take that time to connect with yourself you’ll have a better chance at being able to overcome that trigger. 

Spirituality in recovery gives you purpose and when in recovery it can be difficult to know what that purpose is – sometimes it starts with just a feeling and that’s why it’s important to try to understand your own spiritual connectedness so that you have something you can turn to whenever you need. Something that is always there, something that’s not physical or dependent on anything other than your own self and mind. 

Spirituality VS. Religion

A lot of times when we talk about spirituality, people often mistake that as talking about religion. You can be religious and have a spiritual practice and you can be not religious and have a spiritual practice. But just because you are religious does not necessarily mean you are a spiritual person. 

The official definition of religion is: the belief in and worship of a superhuman controlling power, especially a personal God or gods. Now some people go to church every Sunday, believe in God, and practice a religion – whatever that religion means to them. At the same time, things like prayer and having that divine connection with God is what would be the spiritual side of religion. 

But some of you may not practice a religion. You may not go to church or even believe in God – you can still have a spiritual practice though. You can connect with something higher than yourself or you can connect with just you – your inner soul. It’s whatever works for you. 

So if you’re spiritual and you practice a religion – great. Faith is important especially in recovery. 

If you’re not a religious person there’s no need to feel like you have to be religious for the sake of recovery or fighting an addiction. Just do what feels right for you. Let’s talk more about that – how to find what feels right for you. 

Practice What Feels Right For You

A spiritual journey is a process and definitely not one size fits all. For some of you, your spiritual practice may be digging deeper into what you already do – for instance if you pray to God or a higher power, it’s honing in on that and stepping up your commitment during your recovery. For others it may start from scratch, figuring out where you fit in all this. It’s okay to take it slow but it’s important to do spiritual work every day. It may be going to church or church group, maybe more prayer, you could focus on meditation more. If you’re unsure where to start, start with some youtube videos and maybe something will click or something will resonate with you. I once had a student who said they weren’t spiritual – they were atheists and they only believe in science. I challenged them to watch more science and nature videos, documentaries, and then gave them the task to go outside and connect with the world – the trees, the sky, the clouds, the sun. After a few weeks they were amazed at how they thought that the whole spiritual piece of this wouldn’t fit but in reality because they had the flexibility to do it on their own terms the way they felt they could benefit, they realized that their spiritual practice was connected with science. And you can do that too. It’s important to make sure that whatever you decide to do doesn’t feel forced or fake in any way. 

If you’re new to spirituality then try a lot of different things until something clicks. Like you could try different churches, different types of meditations, yoga classes, youtube videos, whatever works. And it’s always okay to abandon something if it stops working or doesn’t feel good. Spirituality is about the process and not about the to-do list – it’s not like I’ve meditated today, check, when in reality you’re just meditating to get it over with. If that’s what you’re feeling then try something else.

The reason it’s important to understand your worldview is so that you can be more in tune with yourself. When you are more in tune with yourself you will be able to then in turn have more empathy for other people and this is a big step in being able to navigate your social relationships. These are the benefits of spirituality.

How You Can Be More In Tune With Yourself and Your Behavior

Being in tune with yourself isn’t easy and definitely doesn’t come naturally. It takes work and the ability to be self-aware. One thing to think about is whether or not you’re actually living in the present  moment or are you constantly thinking about your past or what comes next? Think about this very moment. ARe you listening to my voice or are you thinking about your to-do list – housework, stuff going on at work, your friends, family drama. LIving in the now, in this moment, is a good first step to being more in tune with yourself. 

Think of this as like getting to know someone that you don’t really know. Now is the perfect time to do this. As you progress through your recovery you are going to be a different person and you need to get to know that person – what do you really like? What are you passionate about? What irritates you? What do you love? 

Start today by recognizing when your mind starts to wander and bring it back to the present moment. It sounds easy but as you move on through the day I think you’ll be surprised how difficult this little task actually is. This is especially true when you have a lot going on around you. I know most people are busy with work, school, parenting, friends, family and so on. Being on auto-pilot is naturally how humans progress through the day. It takes concentration and determination to train your mind to live more presently but once you are able to do this often, you will see how big of an impact this can have on your overall physical health, mental health and ability to control social situations. 

Incorporating Meditation into Your Life

One way to help speed up the process is to start a meditation practice. You can find free videos on youtube, spotify or itunes. But if you take time out every day you’ll learn how to incorporate the now into your everyday life. Hundreds of thousands of people have used mindfulness meditation as a tool to combat negative emotions. Meditative practices have been proven to help regulate emotions which is helpful in reducing triggers and managing impulse control. Meditation doesn’t have to be long or hard. You can start by doing 5-10 minutes per day and then work your way up. If you can swing an app, that’s usually very helpful so you can track your progress. Most people tend to have preferences when it comes to their meditative practices and just like what we’ve been talking about here, it’s about this understanding that not everyone needs or wants the same things. So you may prefer short guided meditations while someone else may prefer longer unguided meditations. You’ll never know your own preferences unless you try a variety of methods. I usually tell my students to take the first two weeks and try different things; different meditations, laying down, sitting up, eyes open, eyes closed, walking meditations etc. and you’ll find your own preference that provides you with positive mediational effects as you explore.  Meditation can help you explore meaning in life and has also been shown to help with mental health disorders and help physically like lowering blood pressure and increasing the quality of sleep you get.

Your Recovery Journey

Thanks for being here and pushing through this topic. It’s not an easy discussion especially for those in active addiction and definitely very sensitive as everyone has the right to feel the way they want to feel and believe what they want to believe, or what’s true to their own heart. Spirituality in recovery is just about that – it’s connecting with the divine or your true inner self. Knowing that everyone else has a slightly different worldview can also be helpful when confronting family and friends and can be impactful in avoiding conflict and creating empathy. Remember, context is everything in situations and unless someone is literally inside your head knowing what you see, what you’ve seen, and how you think they will likely not ever be able to get the full picture and being okay with that is an important part of recovery. It’s how you grow as a person and how you are able to create space between your thoughts and feelings and your actions or what you say to people. I know it’s easier said than done but like everything else the more practice you put in the better you will get at being able to control the things you say and do in a way that positively contributes to a healthy recovery.                                        

If you are looking for an addiction and recovery treatment program that isn’t 12-steps like Alcoholics Anonymous then check out Live Rehab. We use a holistic approach towards sobriety and kicking addictions. If you struggle with a behavior addiction or substance use disorder like alcohol addiction and want something that is flexible, our program offers just that. Not everyone needs or is able to attend a traditional in-patient or outpatient formal treatment center.   Live Rehab is an opportunity for people who struggle with drug or alcohol treatment and need more of an individualized treatment and aftercare plan.                                                                                                                                          

When people struggle with an addiction, the first thing they are likely to notice is how their mental health suffers. A lot of people develop mental health disorders in addition to their addiction either during their use or after they detox while others may have been already struggling with their mental health prior to their addiction. Either way, those who struggle with co-occurring substance abuse problems, or have a dual diagnosis, need to know how important it is to take care of their mental health to achieve a strong recovery.

Co-Occurring Disorder or Dual Diagnosis

Guest editor for the Journal of Dual Diagnosis, Dr. Francisca Filbey, showed how numerous peer reviewed studies indicated correlations between cannabis and alcohol use and conduct disorders and strong evidence that shows cannabis use increases psychosis risk. 

According to the National Institute on Drug Abuse, there is a strong link between substance use disorders and anxiety disorders which includes generalized anxiety disorder, panic disorder and post-traumatic stress disorder. The National Institute on Drug Abuse also stated that substance use disorders also co-occur at high prevalence with mental disorders, such as depression and bipolar disorder, hyperactivity disorder (ADHD), psychotic illness, borderline personality disorder, and antisocial personality disorder.

So whether or not you struggle with mental health conditions or mental illness such as Anxiety, Compulsive Disorder, Depression, Bipolar Disorder, Post-Traumatic Stress Disorder, or at risk of psychosis due to your substance use, this information will help with the recovery process. Some people who have symptoms of substance use disorder are unsure if they need professional mental health care so we’ll go over the 30 day test and then we will walk you through on how to find a mental health professional if you need one.

What Exactly Is the Relationship Between Addiction and Mental Illness?

There’s this thing in the addiction treatment community called the chicken or the egg theory. We talk about this when we talk about co-occurring disorder or dual diagnosis. A co-occuring disorder or dual diagnosis is when someone is diagnosed with a mental health disorder as well as a substance use disorder. The reason we call it the chicken or the egg theory is because we don’t always know.

What comes first: Substance abuse or the mental health problem?

Did you start using drugs or alcohol to escape from something or to band-aid a mental disorder in childhood, teen years or early adulthood such as depression or anxiety? Or did using drugs or alcohol cause you to struggle with mental health struggles which is a common issue.

Sometimes you just don’t know and that’s okay too, especially if you started at a very young age. For example, a 12 year old may not know that smoking weed helps them feel calmer because they have ADHD. But for this, try and think back to when you first started doing drugs or drinking alcohol. What was going on in your mind during that point in your life? Were you previously struggling with anxiety, depression, etc?  If not, you likely just started experimenting for the sake of experimenting and that’s completely normal too. Lots of kids, teens and adults do that. However, if something was going on, think back to how you felt once you started drinking or doing drugs. Did you start to feel better? If that’s the case then you likely had a mental health struggle prior to your drug addiction or alcohol abuse and your mental health struggle was the likely cause of you wanting to keep going back and using. It makes sense right? Consciously or subconsciously using drugs or alcohol helps you feel better and who doesn’t want to feel better?

However, if nothing was going on prior but you started to experience mental health struggles after your drug and alcohol use it’s possible that the drugs or alcohol brought them on. That is common as well. It is important to think back and recognize this because if you’re in the latter – the part where your drug and alcohol use caused you to struggle mentally then there’s a good chance that by just stopping using your mental health struggles will start to dissipate. That’s not alway the case for everyone but it’s something you can try for. But if you had mental struggles prior to using drugs or alcohol then it’s unlikely that stopping drugs or alcohol will help. In fact, if you don’t get effective treatment for your mental health it’ll likely turn into this vicious cycle. You’ll stop using but by doing so you’ll struggle with whatever is going on that you’ve been putting  a bandaid on for so long and oftentimes those struggles are so unbearable that they cause a relapse. For example, if you struggled with anxiety and quitting drinking gives you more anxiety you’ll be almost forced to continue to drink until you get mental health treatment for your anxiety.

Why Mental Health Disorders Coexist With Substance Use

If you are already struggling with a mental health condition or have a mental health diagnosis then it’s important that you treat that at the same time as your addiction.. You’re going to need possible treatment with the help of a mental health professional.

According to an article on mentalhealth.gov  studies have shown that more than one in four adults, 25 percent,  living with serious mental health problems also have a substance use problem.

Here’s Why Dual Diagnosis Treatment is Important

You can go into treatment and recovery from a substance use disorder by simply not drinking or taking any mind altering substances. That’s great if that happens and for some, that’s all that’s needed to live a productive healthy life. But for others, there’s much more to it than that.

If you have a diagnosis of a mental disorder and you leave it untreated, you are putting your sobriety at risk of substance misuse relapse every day. If you are sober but still feel like shit whether you’re dealing with a symptom of a mood disorder, depression, anxiety, ADHD, psychotic disorder whatever it is, stopping the use of drugs and alcohol will not stop those symptoms too unless your mental health struggles were caused by  your substance use and abuse, like we talked about earlier.

But if you think that you can just ignore your mental health and not using drugs or alcohol will be the answer, the chances are very slim that you’ll obtain a life of sobriety or sustained recovery. So please, really think this through and if you want a life that is free, enjoyable and productive then you must treat your addiction and mental health at the same time.

But now, after talking about all of this, what if you’re still unsure? You really truly don’t know what’s going on with your mental health and whether or not this is a symptom of your substance use or abuse. Let’s talk now about the 30 day test.

Unsure if you have a Co-occurring Disorder? Take the 30 day test.

Oftentimes, in the beginning of sobriety, people go through the honeymoon phase. This means that patients after detox they feel quite well, ambitious, and energetic. But then once real life starts to set back in, a symptom may start to appear, triggers or post acute withdrawal syndrome starts and may begin to come on super strong. This is one of the main reasons for relapse. But if you’re armed with the knowledge of what to expect you can prevent this.

So, the 30 day test is this. If you stop your behavior or substance use for 30 days and you don’t have any major mental health struggles other than withdrawal symptoms then you’re likely okay to just keep on doing what you’re doing and continuing to take care of your mental health by doing things from home like engaging in self-care, talking to friends and family about your feelings, journaling, or meditation. . However, if after 30 days of abstaining from your addiction you still have mental health struggles or any symptom of anxiety, depression, thoughts of suicide, and so on then it’s important that you make an appointment with a mental health professional.

Mental health symptoms will not go away on their own. It’s not worth the risk for substance use relapse and you’ll find yourself going through this vicious cycle over and over again until you treat the root cause and that is why you’ll need to talk to a health care provider. they may give you a diagnosis or go over your options for care. You need to take action and take charge so that you can also obtain a life free from your addiction. 

How to find a mental health professional in your area and what to expect. 

So now that we’ve talked about how important it is to tackle your mental health treatment at the same time as your addiction let’s talk about how to go about finding a mental health professional to get a possible diagnosis.

There are many ways you can talk to a professional. The first thing you’ll want to do is decide what kind of professional you need.

Some people start with counseling. Counseling is a good way to get professional help if you’re struggling with things that are currently going on. Let’s say you’re dealing with the death of a loved one, having a hard time being a parent, or maybe you are having problems in your marriage. A counselor is there to counsel, to give professional advice. 

Some of you may prefer a therapist. A therapist will provide you with therapy. There are different types of therapy that therapists can offer but in the grand scheme of things, a therapist will be able to treat psychological problems through therapy. So for example, if you are dealing with past trauma, severe anxiety, depression, etc. you may need therapy. Therapists do not prescribe medication, they are skilled in a specific niche such as psychotherapy, cognitive behavioral therapy, family therapy, etc. You just need to do some research to find out what type of therapy may be best for you.

Then there are psychiatrists. Psychiatrists treat a psychiatric disorder through the use of prescription medication. . In order for a psychiatrist to prescribe medication though, their patients need to have a diagnosed psychiatric disorder and just because the medication isn’t an illegal drug, there is still a strong risk factor associated with addiction. With that being said, medication management may also be needed specifically if you are diagnosed with Opioid Use Disorder.

If you’re unsure about what you need, many behavioral health centers offer what is called a mental health intake. A mental health intake is done by a mental health professional and it’s where you go in and sit down with someone for an hour or two and they’ll ask you questions and then give their professional advice on what they think you may need for a diagnosis.

Now, once you decide what kind of mental health support you need, you’ll need to figure out how to find a professional and what is covered. If you are located in the United States you’ll want to contact your insurance company to see what’s available. Most insurance companies do provide some sort of mental health care but it may depend on your diagnosis if you have one. If you’re outside of the United States you’ll want to see what’s covered by your country’s health care or your private insurance plan.

Once you know what’s covered you can usually ask your insurance company to provide you with some referrals and then start making calls. When you make the calls be sure to ask about any hidden fees or copays and make sure it’s what you can afford or what’s within your budget. 

You’ll know a lot about a place by how they handle their front office and your initial contact with them. If you call and get a rude receptionist that’s a big red flag because it doesn’t matter how good the therapist or counselor is, if you can’t ever get through to them or have to deal with unprofessional office staff then that would just add more stress than what it’s worth. It’s also recommended that you read reviews online from other patients who have had a similar diagnosis or mental illness.

Be picky about who you choose. If you go to a few appointments and it’s just not working don’t feel bad about terminating your care to find someone else. You have to do what’s best for you and trust me on this, you will eventually find what’s best for you.  But whatever you do, don’t give up on this. Keep working at it until you get the results you deserve. 

Taking care of your mental health (self-care, etc.) 

Taking care of your mental health should always be a priority for everyone. You should think of this on the same lines of how taking care of your physical health is important. 

So there are things you can do proactively and in your everyday life to make sure your mental health is where it needs to be. 

You’ve likely heard about self care and how important it is for every person on this planet but what is self-care and how does that help your mental health?

Self-care looks different for everyone and what you do depends on what your mind, body and soul need in certain situations or periods in your life. A solid self care plan has been shown to reduce anxiety, depression and can lift your overall mood and ability to cope with day to day situations. 

So you need to start thinking about what you can do for self care and this should be something you incorporate into your daily routine. For some of you it may be simple like taking time every night to read a book or take a bubble bath. Some of you may find yoga or meditation to be what you need. Your plan should be something that works and something you genuinely enjoy, not something you do every day just to tick a box. If you hate yoga but love to swim then swim. Some people make it super simple like take time to watch funny movies while others may need massages, manicures or facials to really take care of themselves. Remember, this can be tailored to your personal situation, your budget and what you genuinely enjoy. Don’t skip the self-care. It’s important and you deserve it. 

Questions about Addiction treatment?

If you are dealing with a co-occurring mental health disorder or dual diagnosis you can learn how to treat your addiction at the same time. At Live Rehab, we know not everyone has the opportunity to enter a treatment center and that is why we created a platform with addiction courses that you can take on your own time, creating your own road to recovery. Treatment for addiction should be tailored to your specific needs. If you struggle with mental illness and already have a health care provider then it’s important to continue with your treatment provider as well as a treatment program for your addiction to get holistic proper treatment. Our program is not meant to replace mental health care but a resource you can use in addition to the professional care you are receiving to strengthen your road to recovery through an ongoing process. Our program consists of over 20 online addiction courses, 4 hours of recovery meditations, monthly masterminds, Q&A, outside referrals by use of a searchable database and we help anyone with any addiction including substance and alcohol addiction and behavioral addictions.

We all know that getting enough sleep is generally important to your overall health but it’s even more important when you are fighting a drug, alcohol, or behavior addiction. It’s common to feel like you’re not getting enough or you’re sleeping too much.

Sleep is a key component when breaking any behavior, alcohol or drug addiction. Just like fitness and nutrition, it’s important to take care of your health by focusing on adequate sleep. In other words, you need to let your body rest.

Sleep is the Body’s Repair Time

The effects of drugs, alcohol addiction, and behaviors often produce sleep loss. Your addiction has likely been taking a toll on your body and most people in active addiction also struggle with addiction-related sleep disturbances. Certain drugs and substances impact sleep quality so it’s not uncommon for individuals who struggle with an addiction also struggle with sleep disturbances or a sleep disorder such as insomnia. When you have sleep issues, your entire body is affected. Your brain needs sleep in order to repair itself and help you turn back to baseline.

Poor Sleep during Withdrawals

In early recovery, the sleep period is often disturbed by withdrawal symptoms. Anyone with any addiction may suffer from withdrawals whether it’s a behavior or substance like cocaine, meth, or alcohol. Opioid withdrawal can be quite intense. A common withdrawal symptom is insufficient sleep. During the withdrawal period it’s common to have vivid dreams and disturbances throughout the night.  

The Link Between Sleep and Triggers

One study that was published in the National Institute of Health stated that there is a strong link between sleep disturbances and relapse. Sleep loss can cause your body to become irritated and agitation can lead triggers which could put you at risk of relapse. When you sleep too much, your body doesn’t get the activity it needs to be in a healthy state and this can lead to lack of motivation, depression, or sadness which can also lead to triggers and relapse. The key is to get just the right amount, every single night. 

Most people don’t have a healthy sleep schedule and those who are fighting an addiction have it that much harder. That’s why I want to talk to you about how exactly to get a good night’s sleep every night. When you couple this with a healthy diet and fitness, you set yourself up for great success. 

How much sleep are you getting now?

The first thing you’ll need to do before changing anything is take inventory. How much are you getting now and is it quality sleep? Does it take you forever to fall asleep? Do you wake up often? Detoxing from substances can impact your sleep as many people who are withdrawing or detoxing report major insomnia. Once you finish with detox though, you should be aiming to get restful sleep.

Keep a Diary

The answers to these questions should be documented over a couple of days. The easiest way to get answers is to use a fitness tracker that logs your sleep.  Most fitness trackers are pretty affordable now and very beneficial because you can use it for your nutrition and fitness as well. If you don’t have a fitness tracker then you’ll have to start using a pen and paper – just keep a log next to your bed.

If using a pen and paper it’s impossible to know your exact sleep cycle but that’s okay; when you wake up just try to remember around what time you fell asleep, what time you woke up and if you remember waking up in the middle of the night.

You’ll need a few days in order to calculate some sort of average. Everybody has off nights here and there; that’s normal but what we really want to know is how much you are getting on average and what your natural sleep cycle is like.

It’s important to make a note of how you feel each morning and throughout the day while making a log. Are you feeling refreshed when you wake up, groggy, what about during the day? Do you get tired often? Go ahead and start and log and continue to log your sleep over the next few days. After that: we’ll talk about how much sleep you should be getting. 

How much sleep should you be getting?

According to the CDC you should be getting 7-9 hours each night and only waking up once or twice for a few moments, if at all. It shouldn’t take you  more than 7-10 minutes to fall asleep and  you should find waking up; while yes nobody likes to wake up but it shouldn’t feel impossible.

Once you figure out where you stand, you can then start to make improvements.

 Getting the Right Amount

Getting the right amount of sleep isn’t easy and won’t just come naturally. It’s going to take some time and effort to establish better habits to reduce sleep disturbance and we’ll talk about that a little more later.

Depending on how far away you are from getting an average night’s sleep; the time it will take to get there will vary. For example, if you’re getting about 6 hours of sleep, then it shouldn’t take long to make your sleep even better. But if you’re sleeping only 2-3 hours of maybe 12-13 hours per night, it may take a bit longer. 

Once you’ve established your baseline and you know where your goal is,making those small improvements each week will be a little easier to do. You wouldn’t just go from getting 2-3 hours per sleep to magically the next night trying to aim for 7 hours. 

Do What’s Right for You

Now I’ve heard all the arguments in the world and the most common one is that individuals sometimes feel like they’re getting enough sleep and sleeping more is not how their body works. I mean look at some of the stuff you read online – successful people work 24/7 with very little sleep overall.

I was once listening to a podcast with Oprah and Arrianna huffington ( the founder of huffington post) and Arianna was saying that when HuffPost was getting off the ground she would work around the clock and sleep maybe only a few hours each night. She stated this was her biggest regret.  Once she started sleeping she started to make less mistakes and the overall quality kept rising. So don’t let the media fool you into thinking sleeping just a little is normal. It’s not good for you, for your brain or for your body in any way. 

Signs You’re Not Getting Enough Sleep

There are many signs to look for to know if you’re getting too much, too little, or just the right amount of sleep.

Let’s talk about signs of too little sleep because that’s what the vast majority of people experience in general.

First, do you find yourself falling asleep in strange places during the day? The car, the bus, the theatre, at work on your lunch break?  If so, you’re not getting enough sleep.

Do you feel groggy, irritated, do you have heavy eyes?  What about falling asleep easily while watching  TV?  When your body isn’t well rested, it’s constantly trying to catch up in any way possible.

Sleeping Too Much?

This is a very real concern especially for those who struggle with addiction.  Sleeping too much, especially in the middle of the day can lead to insomnia at night. But if you sleep too much your body isn’t moving or staying as active as it should be. You’re not burning off the calories and it becomes this never ending cycle. You sleep all day, you’re up all night because you slept all day and it goes on and on.

You will Feel the Benefits

Once you start taking your sleep seriously you’ll notice that when you get the right amount of sleep, you don’t become tired during the day. You will feel refreshed every morning and your overall sleeping patterns will be much smoother than when you weren’t sleeping enough. 

How Sleep Quality Can Affect Addiction Recovery 

The one thing to know when logging your sleep is that the number alone doesn’t mean you’re getting a good night’s sleep. Have you ever slept for 10 hours but felt tired and groggy because you were tossing and turning all night? The link between sleep and substance use disorders is high. According to one study, people who struggle with alcohol or drug addiction are more likely to develop a sleep disorder than someone who is not.

Sleep Cycles

The 5 stages of sleep-wake cycle are: non REM sleep, sleep, sleep, deep sleep and REM (Rapid Eye Movement.) This is the circadian rhythm your body relies on every 24 hours. Stage 3 and 4 is where all the work and benefits takes place. During the deep sleep stage, your body is repairing and recovering from all the days of stress. This includes REM sleep and also when the human growth hormone is released which is essential to keeping your body healthy and active. If you wake easily throughout the night you are experiencing broken sleep cycles. Every time you wake up, your body has to go through each stage over again. So someone who is getting 10 hours of sleep but is hardly getting to the deep sleep stage  is not the same as someone who is getting 5 hours of deep sleep and 4 of those hours are sleeping deeply. This is why it’s important to not just get the right amount of sleep but to make sure you are getting a high quality of sleep.

Benefits and Risks 

Sleeping too much and too little can cause an array of health problems. Ironically, sleeping too much or too little can both put you at higher risk for diabetes, heart disease, and stroke.

Additionally, when you sleep too much you are also at a higher risk for depression, sadness, and you might be feeling even more tired because your body isn’t getting enough physical activity when you sleep too much. It’s a vicious cycle.

The relationship between sleep and mood is strong. When you experience sleep deprivation, lack of sleep, or have poor sleep quality you may experience symptoms such anxiety, agitation, irritation and overall feeling pretty grumpy.

Both sleeping too much and too little puts you at risk for relapse. Why? Well, what do you do when you feel bad? You don’t make good decisions. The goal here is to help you realize how important your sleep is for your recovery so you can feel at your best. 

When you have a healthy sleep schedule you literally add years to your life. Longevity has been linked to good sleeping habits. If you combine good nutrition, fitness and sleep, your recovery and ability to beat your addiction for good is at a much higher chance than if you neglect your physical health in any way.

How to Get Better Sleep and Reduce Your Risk of Relapse

Until you’ve reached your sleep goal, you’ll want to keep a journal. There’s lots of things to journal.

I always like to start with talking about what step you can take today to start making progress. Now remember, this process is going to take some time so just be patient.

Now that you know what time you are going to bed, tonight I want you to aim to go to bed 15 minutes earlier.  The important thing though is to keep your wake up time the same, even on the weekends. 

For example, if you normally go to bed at 1am and wake up at 6am tonight – you will go to bed at 12:45am and wake up at 6am. 

Continue to do this every single week until you have established a time where you can reach your goal. For example, let’s say you have a goal of 8 hours (this is pretty normal and average) If you currently go to bed at 1am and wake up at 6am you’re only getting 5 hours of sleep every night. You need to start getting your body used to sleeping more so if you up your bedtime by 15 minutes per week it will take you about 12 weeks to hit the 8 hour mark. If you’re waking up at 6am every day you should have a bedtime around 10pm.  

How to get Better Sound Sleep

First thing to do: Set a sleep ritual or a bedtime routine. One to two hours before bedtime, start winding down and then you’ll want to take time every night to establish a routine right before bed. To start this can be as little as 15 minutes but like your bedtime you’ll want to increase this as the weeks go bye.  Ideally, bedtime rituals should be about an hour before bed. Include relaxation activities and limit your screen exposure before bedtime. Here’s some examples:

• Create a reading nook and read on a non lit kindle or a book.
• Do some yoga
• Breathing exercises
• Listen to some calming music
• Meditate
• Drink some non-caffeinated tea

Eliminating Sleep Disturbances 

If your quality of sleep is affected by waking up multiple times per night check your bedroom for sleep distractions. Perhaps you sleep better with white noise or in cooler temperatures (your body temperature rises while you sleep.) Pay attention to your light exposure. You may need to eliminate any bright light or blue light as well. 

Think of this as self-care. This is your team to create some calm and peace in your life that positively affects your circadian rhythm. After everything you’ve been through it’s important that you take some time for yourself. Not only will this help with your mental health but this will also help with your physical health and reduce the chances of relapse. You’ll start to have more energy and combine with fitness and nutrition your body is going to thank you. Be patient with yourself as you work through this. It takes time to get it right. 

Are sleep AIDS okay?  answer: no

A lot of people rely on sleep aids or sleeping pills to fall asleep. I do not recommend this. You are fighting a drug, alcohol or behavior addiction so it’s important to not trade one addiction for another. Sleep aids are often addictive substances as well.  If you’re addicted to sleeping pills it’s important to fight both addictions at once. If you do rely on sleep aids, start tapering yourself off now. At first, you’re going to have a really hard time sleeping but if you stick to a routine, establish good sleeping habits and a good ritual it won’t be long before your body will start to understand.

If you are thinking about taking sleep aids because you are having a hard time falling and staying asleep; don’t. The negative effects from this can be catastrophic and can cause even more sleep disruption later down the road. Follow this plan, stick with a good diet, and exercise regime and you will be able to obtain unassisted sleep naturally. I say this though but I do know there are healthy non-addictive natural sleep aids you can try if you really feel like you need to : melatonin for example. But use caution and always contact your doctor before doing so.

When to talk to your doctor

Sometimes no matter how much you try, getting the right amount of sleep seems impossible. There are medical conditions that cause people to sleep too much or cause insomnia as well as some medications may play a role. I recommend giving it 12 solid weeks of sticking to this sleep plan along with getting good exercise and eating healthy. If after 12 weeks you’re still struggling with your sleep or have insomnia then it’s important to call your doctor. There may be some sort of underlying medical condition such as sleep apnea or  brain disease, that you’re unaware of. Chronic (long-term) sleep difficulties need medical attention. 

Substance Abuse and Sleep Deprivation 

The relationship between substance abuse disorders and proper sleep is strong. Getting the right amount of restful sleep is crucial when in recovery from addiction and is where the healing process starts. People in recovery need to practice good sleep hygiene in order to be successful in the overall recovery process. The relationship between sleep and relapse among persons who struggle with addiction is strong especially when chronic sleep deprivation is involved. Keeping a sleep journal of your recovery journey and sleep habits is highly recommended.

Finding the Right Program

If you are struggling with a substance use disorder or any behavioral addiction, check out Live Rehab. Our online addiction recovery program allows you to obtain a full recovery on your terms. Traditional treatment programs may not be for everyone. Whether you struggle with alcohol addiction, substance abuse or any addictive behavior we know how important it is to get the help without having to leave to go to an expensive treatment center. Flexible treatment options are available.

Does exercise help people in recovery from addiction?

At Live Rehab we use a holistic approach for addiction and recovery treatment which means we focus on the whole body rather than just stopping the drug, alcohol, or behavior addiction. A piece of this is making sure your physical health is in tip top shape so that you have a better chance at succeeding in quitting your addiction, fighting triggers and having a healthy lifestyle with long term recovery. Part of taking care of your physical body is making sure you are incorporating fitness into your daily lives.

Why Fitness is Important in Addiction Recovery Treatment

First off, I want to recognize that the recovery process is hard work and for any person in recovery, sometimes just thinking about workouts or engaging in fitness may seem near impossible.  And that’s okay.

Let’s start this by talking about why fitness plays a crucial role in your ability to completely recover from your drug, alcohol, or behavior addiction. We’re not talking about suddenly becoming major athletes with huge muscles. We’re talking about getting the right amount of physical activity for your health which will help reduce stress levels so you can be prepared to overcome withdrawal symptoms and triggers.

Dr. Hartney stated at verywellmind.org that, “Exercise has been investigated as a treatment for reducing the risk of relapse to addictive behavior and has been shown to reduce drug cravings and improve treatment outcomes. “

Focus on the Health Component

At Live Rehab we don’t focus specifically on body weight, weight loss, or weight gain unless that is something you feel you need in order to obtain optimal health. We focus on incorporating healthy activities into your daily routine so that you can go on to live a healthy life in recovery. Incorporating fitness into your daily routing shows strong mental health benefits and an overall higher quality of life. 

Studies not only show that regular types of exercise has numerous health benefits and increases mood but a regular exercise regimen also reduces the likelihood of relapse and helps with withdrawals, stress reduction, reduces craving, provides physical benefits and helps manage triggers. The more you focus on your overall health, the better chances you have for a full recovery.

Exercise in Addiction Recovery

Frontiers in Psychiatry published a study in Us National Library of Medicine that stated, “Accumulating evidence shows that exercise influences many of the same signaling molecules and neuroanatomical structures that mediate the positive reinforcing effects of drugs. Previous studies have revealed that exercise produces protective effects in procedures designed to model different transitional phases that occur during the development of, and recovery from, a substance use disorder.”

Another current study showed that swimming reduces the severity of physical and psychological dependence and voluntary morphine consumption in morphine dependent rats. 

Exercise, nutrition, and sleep go hand in hand especially in addiction recovery.  You can eat well, but if you’re not moving your body every single day then eating well won’t cut it. It goes the other way too – you can’t work out every day and then eat crappy food – you won’t see and feel the results that you need. And when we talk about results, I’m talking about the way you feel about yourself in recovery. 

Overcoming Health Challenges after a Behavior or Substance Abuse Addiction

The body is extremely resilient- surprisingly resilient. Chances are – you have not been focusing on your health as much as you’ve needed because your addictive behaviors have taken precedence over everything else.  But don’t let that discourage you – the sooner you start to focus on this, the easier things will become and you will soon start to notice the mental benefits as well. So, how exactly do you get started? 

Find a plan VS Making your own

 Let’s now talk about how to figure out what to do.  So you have two options here:

1. You can find a fitness plan and use that or
2. You can make your own plan

Let’s dig a little deeper on how to decide.

First, let’s talk about finding a fitness plan. There are so many fitness plans you can find online.  You need to decide what type of fitness you are interested in. Maybe it’s running, hiking, biking, lifting weights, or just general routine exercise like going to a gym. If you like more traditional fitness, there’s no need to reinvent the exercise wheel. Once you decide on something then it’s time to hit the internet. 

So let’s say you chose running. There are tons of running apps that you can purchase or I’m sure there are free ones too. From there, you need to narrow it down to what you think will work best for you. I know a lot of people in recovery have had success with couch to 5k but there are so many others as well.

Or, let’s say you want to hike more. There are also hiking apps where they show you the nearest trails, mountains, etc.  Same thing with swimming or biking. Or perhaps you want to lift weights.  Find a plan or maybe pick a program like Crossfit.  Whatever it is, make sure it’s something that you find enjoyable and fun. When fitness is fun it is more likely to turn into a healthy habit. The great thing about following a plan is that you don’t have to think about it.  Someone else is literally telling you what to do and no doubt in a few weeks, you’ll be in great shape and will start to notice changes – as long as you follow the plan.

Now for some people, following a plan may not be your thing and that’s okay too! If that’s you then make your own plan. Here’s how to do it. Pick an activity you enjoy or maybe more than one activity.  Once you pick your activity, think about what your goals will be for that activity.  For example, if you choose biking, maybe you start with biking a mile a day, 3 times per week, and increase it .5 miles each week until you can start biking 5 miles a day 3 times per week or 4 miles a day 5 times per week. 

Start with your end goal and work backwards. 

If you’re a runner, maybe your goal is to run faster or run further. Or maybe you want to get stronger and lift weights. What are your weight lifting goals?  Perhaps your exercise program will include high-intensity interval training.

Gathering necessary items for success

In order for you to be super successful it’s important to gather all the tools you need. Let’s say you chose the home workout program Insanity.  You would need some weights and maybe some new workout clothes. If you chose biking – has your bike had a tune up?  Do you have the right shoes to work out in? Maybe your workout plan requires a heart rate monitor or a yoga mat. It’s important to research exercise routines before you attempt them so you can gather items you may need to prevent a physical injury.

Whatever you need, get it.

You are likely saving a bunch of money by not indulging in your addiction or addictive behaviours. With the money you save, you deserve to put it back into yourself. When you start to invest in yourself, in your health specifically, other areas of your life will open up and you’ll reap the benefits. It’s not okay to splurge on drugs, alcohol, video games, porn, etc.. It’s 100% okay to splurge on your health. Think of this as an investment. An investment towards your future and your health.  

Making a Physical Activity schedule

Now it’s time to put all of this into action.

Similar to a nutrition schedule, you’ll want to schedule your fitness times. Let’s say your plan is 5 days per week.  Take a look at your calendar and figure out what 5 days work best for you.  Maybe you have a late meeting every Tuesday so Tuesday may  not be the best day.  Then think about the best times – before work, after work, during your lunch break? Late at night, on the weekends. What works for your schedule?  Remember, you are in control of this.

Now take a weekly planner (either a physical planner or one on your phone) and start plugging it in. Personally, I just use my google calendar.  It keeps me focused but everyone has their own ways of staying focused.  The important thing is that you take time  to think this through.

I had a client who was trying to be more physically active.  She went as far as choosing a plan but was constantly failing. I asked her to tell me what days she had scheduled to do Zumba – she had signed for a Zumba class and she said “Oh I don’t really have specific days I just try to go when I can and I’ve been really busy lately and keep running out of time”. That doesn’t work. We’re all super busy and if we don’t make time in our busy schedules, it’s not going to magically appear. 

So make the time and schedule it out.

That’s the difference between being successful or not.

Benefits of Exercise with a fitness tracker

There are so many options and of course this all depends on your budget but if you don’t have a fitness tracker yet, I highly encourage you to get one. The reason for this is fitness trackers hold you accountable and they show your growth and progress which is super exciting to see. They range anywhere from $15.00 to $300.00.  I personally recommend just a basic fitbit but if you can afford more – that’s super cool too!  Not only can you track your fitness but you can also track your nutrition, sleep, and heart rate. Take some time looking around and see what you can come up with.  If you already have one then great! 

Make sure you’re wearing it every day! 

Move your body more (10k steps per day)

Now you know the importance of regular fitness but did you also know how important it is to move your body every single day for maximum benefits? Being complacent is one of the worst things you can do to your body. If you’re complacent you are at a higher risk of developing arthritis, heart disease, and of course you’re more likely to be overweight, and yes even if you regularly exercise.

Think about this – if you follow a plan that has you doing intense physical fitness 4-5 times per week, one hour per day – what happens to the rest of your time?  Of course, it’s important to relax but that doesn’t mean you work out for one hour a day and then do nothing for the other 13 hours you’re awake. Even gentle exercise has cardiovascular benefits so if you’re not able to get a good quality workout in, something is always better than nothing.

I get that most of you probably have some sort of job where you sit at a desk and it’s really hard to find time to get up and move. 

A healthy person will aim for 10k – 12k steps per day. You’ll want to be sure you’re getting physical exercise every hour too. For example, the fitbit sends a reminder at 50 minutes after the hour letting you know if you’ve met your hourly step goal. You can set your hourly goal to meet your needs but the standard is around 250 steps per hour.

So when you’re up and about it’s also important to think of creative ways to be more active in your daily life.  Take the stairs instead of the elevator, maybe walk to the corner store instead of drive and incorporate an evening walk, every night.  There are benefits of physical activity in smaller consistent amounts emotionally and physically including improved mood, mental benefits, less stress, improved joint function and less likely to have symptoms of chronic diseases.

Making fitness fun is good for your mental health

Seriously.

Fitness doesn’t have to be a drag.

You get to control what you want to do and when you do it. I don’t typically recommend working out at a gym because I know for some individuals in recovery, going to the gym is uncomfortable. If you’re a gym rat I totally get that as some people genuinely enjoy their time there but if that’s not you, don’t feel bad about it.  Some people prefer fitness classes or hiring a personal trainer but there are other ways to meet your fitness goals.

This isn’t about excessive exercise, this is about changing your exercise behavior so that you enjoy it.

Think of something you enjoy and take it up as a hobby. You see a fitness plan is a great way to get you started but they generally are only 6-12 weeks long and you’ll want to be sure you keep up your  fitness level and exercise even after that. A fitness or physical exercise plan is a great way to jump start your body, but as you progress and start to see the end, start thinking about how you want to keep up fitness for the rest of your life. 

Maybe it’s preparing for a marathon or a triathlon, rock climbing, or training to hike mount everest (only half kidding on that one) but have fun! Go swimming, do some yoga at sunrise, take long walks in the park. There are many forms of exercise such as aerobic exercise, flexibility exercises or low-impact exercise programs you can incorporate.  Remember, this is all about taking good care of yourself so you can be the best person you can be. Recovery from drugs, alcohol or problematic behaviors doesn’t have to be so serious or hard – make the most out of your sober days and don’t forget to laugh.

Excessive Exercise

Be careful about trading one addiction for another.

Just like anything else, too much of one thing can be harmful. You don’t want to have an exercise addiction or pick up damaging habits. Your relationship with exercise should be healthy and fun. Compulsive exercise, loss of control,  obsessing over body weight loss, or body image issues  could be a symptom of exercise addiction. If that is happening might be a good idea to talk to mental health professionals to get mental health medical advice. Exercise addiction can cause negative symptoms and be harmful to the body. 

Is it best to combine Fitness with other addiction treatment approaches?

I’m proud of you for being here and reading this blog.

Recovery from alcohol, substances or a behavior is not a one size fits all. What may be easy for some may not be easy for you and vice versa. Our program at Live Rehab focuses on helping people fight their addictions from home, without having to leave to go to an expensive treatment center or rehab facility. Whether you struggle with addictive behavior, alcohol or substance abuse, we have courses for you. 

We’ve been helping people who struggle with behaviors, drug or alcohol addiction obtain full recoveries online even before the covid-19 pandemic. The beauty about getting sober at home is that nobody is there to judge you or make you feel bad about anything which will help with the positive effects of exercise. 

Take your time with this and don’t overdo anything but stay actively engaged and continue to make small improvements each and every day. Remember, fitness and exercise routines are only a piece of pie so be sure to focus on all areas for the best possible outcome.

If you have any questions about treatment options please feel free to reach out.