Guest Post: Back on Track - How Fitness Helps Recovery

Statistics from 2014 reveal that 

21.5 million people aged 12 or 

older had a substance 

abuse disorder that year alone. 

Over the last 25 years, the 

addiction treatment industry 

has tripled in size, currently 

raking in about $35 billion in 

annual revenue. So it seems 

that, for all the money spent 

on addiction prevention, 

addiction still hasn’t been 

prevented. Instead, it morphed into a 

business, while the failsafe way to getting 

clean has been endlessly debated.

If you are recovering from drugs and alcohol, here are some tips to 

maintaining a healthy lifestyle to help you find your way onto the 

right track to recovery.

Back on Track

Perhaps the first step in picking up the pieces of your life after an addiction 

is not so much physical as mental and emotional. People who base their 

schedules and relationships around drugs for years often feel lonely or 

rudderless once they quit. One way to overcome this sense of isolation is 

to get a support network around you. That might include family, old friends, 

or other recovering addicts.

Also, take care of yourself: Get enough sleep. Eat healthy foods such as 

fruits, vegetables, whole grains, and omega-3 fish like salmon. Declutter 

your life. That could mean cleaning up your apartment, throwing out clothes 

you don’t wear, cutting people who are toxic out of your life, or deleting the 

apps that you don’t use off your iPhone. Whatever steps you take, make 

sure where and how you live is light, bright, open and full of possibility.

Get a Routine

Now that you’ve begun to address your mental health, turn to how you’re 

doing physically. Drugs wear down your body and fully recovering from them 

means adopting a healthy, active routine that you keep up through the years. 

A natural midway point between attending to your mental and physical states 

could be yoga, which focuses on deep-breathing, meditation, relaxing and 

staying in tune with your body. Biking, tennis, running, baseball, basketball, 

swimming and weightlifting are all solid options, too. Pick something you 

love, because you’ll keep doing it, rather than view it as a chore. Moreover, 

physical activity has been shown to sharpen memory, lower cholesterol, 

combat inflammation and fight off type 2 diabetes.

Anger and Addiction

Mental illness and substance addiction frequently co-occur. According to the 

Journal of the American Medical Association, roughly 50 percent of people who 

suffer a serious cognitive disorder abuse drugs. Anger, meanwhile, is often 

symptomatic of a range of mental problems including mania and depression 

in bipolar disorder, among others. After you go cold turkey from drugs, many 

factors may still cause you to become angry. These might include unpaid 

debts, broken friendships, or any that anxiety you may have harbored for 

years while on drugs.

Fitness has been shown to moderate anger by releasing chemicals such as 

serotonin and dopamine in your brain. So if you’re recovering from an addiction, 

do any of the exercises listed above to relax. If you are unable to control your anger, 

decide whether competitive sports fuel your stress or not. For instance, if you know 

that losing a game of pickup basketball will upset you, you might opt to drive out 

to a forest to hike through the pine air and feel at peace.

Finding your way out of the darkness of addiction is nearly a miracle. That’s 

why it’s important to keep moving. Exercise rewires our brain and helps stave 

off depression, so we can muster the strength to keep on the track that leads 

toward recovery.

Image via Unsplash

About the Author

Molly knows what it’s like having a loved one suffering from an addiction. Through 

her writing, she offers support and advice for those with addictions and their loved 

ones. Molly writes for RecoveryHope. She’s passionate about supporting those in 

recovery and their family and friends.

Guest Post: Can Self-Employment Benefit People with Mental Illness?

Is your mental health interfering with your 
career? 

Conditions like depression and anxiety 
make it hard to show up to a job day 
after day and give it your all — not to 
mention dealing with office politics and 
other workplace stressors. 

Rather than going through the motions 
and letting your mental health suffer, 
consider branching out into the world of 
self-employment.

The rise of the gig economy has made self-employment possible for countless people. 
No longer do you have to launch your own full-fledged business to be self-employed. 
Between apps that let customers hire on-demand services to websites that connect 
freelancers with paying clients, it’s easier than ever to make money without signing up 
for an office job.

The flexibility of self-employment offers enormous benefit to people with mental illnesses. 
Mental illnesses make it difficult to adhere to rigid office schedules — and when you do 
show up despite feeling unwell, it’s impossible to give it your all. According to Inc, 
absenteeism and presenteeism due to mental illness cost U.S. businesses an estimated 
$225.8 billion per year. Workers in the gig economy, on the other hand, can set their own 
hours so they can work when they’re feeling most capable and productive.

While not for everyone, working solo can be an ideal scenario for people with social anxiety. 
In a self-employment scenario, you control when and how you interact with others. That’s a 
big shift from an office setting where coworkers drop in on a whim, managers peer over your 
shoulder, and office politics reign supreme. While few people can (or should) escape inter-
acting with others entirely, working independently gives you time and space to craft cogent 
messages and rehearse interactions.

Of course, there’s also the benefit of not working a job that feels like drudgery day in and 
day out. Whether you have a preexisting condition or not, spending 40 hours per week doing 
something you dislike isn’t doing your mental health any favors. By striking out on your own, 
you can pursue an interest or schedule paying work in a way that accommodates unpaid pursuits.

Despite the benefits, working in the gig economy isn’t for everyone. Running your own business 
requires specific traits: you must be self-motivated so you can set and meet deadlines without a 
supervisor pressuring you — because while you may have a flexible schedule, you only get paid 
if the work gets done. You have to present yourself well and interact confidently with clients and 
fellow business owners, because branding and networking are key to business success. You need 
to be a natural problem solver; when you work alone, it’s up to you to fix any and every problem 
that arises. And you must be orderly and regimented, because if you can’t follow up on invoices, 
keep the books, and pay your taxes, you won’t last long in business. If you feel you may fall 
short on any of the above, find and pay someone trustworthy to handle this for you. 

If you don’t have these essential traits, self-employment may not be the path for you. However, 
that doesn’t mean you’re stuck in 9-to-5 drudgery until the day you retire. An increasing number 
of companies are offering flexibility to employees. Flexible workplaces include perks like 
working from home, flexible work hours, compressed workweeks, and generous paid time off. 
Even if an employer doesn’t offer these benefits as standard, workers may be able to request 
flexible working accommodations under the Americans with Disabilities Act (ADA) if they 
have a diagnosed psychiatric disability. Learn more about workplace accommodations for 
mental health conditions at ADA National Network.

For many people with mental illness, self-employment is ripe with opportunity — both for a 
fulfilling career and improved mental health. However, if you don’t have the right personality 
for it, entering the gig economy could do more harm than good to your mental well-being. 
Before you take the leap and strike out on your own, make sure you’re suited for the path ahead.

Image via Unsplash

Brad Krause graduated from college in 2010 and went straight to the corporate world at the 
headquarters of a popular retail company. But what started as a dream job soured quickly. 
After four years of working 15-hour days and neglecting his health, he decided enough was 
enough. Through aiding a friend during a tough time, Brad discovered his real calling-helping 
people implement self-care practices that improve their overall wellbeing. He created 
SelfCaring.info to share his own knowledge and the many great resources he finds on his 
self-care journey.

Mental Health Stigma - Can You Pass the Test?

Are you sure you do not harbor any negative thoughts about people with Mental Health Issues?

Here is a simple test developed by David Sussman, PhD:

Mental Illness Stigma Quiz

True or False:
1) There’s no real difference between the terms “mentally ill” and “has a mental illness.”
2) People with mental illness tend to be dangerous and unpredictable.
3) I would worry about my son or daughter marrying someone with a mental illness.
4) I’ve made fun of people with mental illness in the past.
5) I don’t know if I could trust a co-worker who has a mental illness.
6) I’m scared of or stay away from people who appear to have a mental illness.
7) People with a mental illness are lazy or weak and need to just “get over it.”
8) Once someone has a mental illness, they will never recover.
9) I would hesitate to hire someone with a history of mental illness.
10) I’ve used terms like “crazy,” “psycho,” “nut job,” or “retarded” in reference to someone with a mental illness.

The scoring is simple; one point for every true response. Unless your score is zero, you have had thoughts, feelings, or behaviors which can contribute to increased stigma toward people with mental illness. The higher your score, the more likely it is you have had these types of experiences. 

If you scored a zero, congratulate yourself. Good job! 

If you scored anything other than a zero, you may benefit from reading the articles below, or commenting and asking questions. I would be happy to answer.

Here are more articles to help you understand and discover new ways to help stop Mental Health Stigma:

Mental Health Stigma

Stigma and Mental Illness

A Surgeon General's Report on the Stigma of Mental Illness: Have We Made Progress?

Mental Health First Aid Certification

When you think of providing First Aid for someone, what is the first thing that comes to mind?

• The First Aid badge you earned while in Girl or Boy Scouts?
• Taking CPR classes in high school or during swim lessons?
• Keeping a First Aid kit in your house, car or disaster survival box? 

What do you think of when considering Mental Health First Aid (MHFA)?

Kind of puzzling, isn't it?

I was unsure as well, when I signed up for NAMI's Mental First Aid course. As a Mental Health Advocate and Christian Counselor, I was intrigued by the course description. I found it on Facebook under Events.

Course Description:

Just as CPR helps you assist an individual having a heart attack — even if you have no clinical training — Mental Health First Aid helps you assist someone experiencing a mental health related crisis. In the Mental Health First Aid course, you learn risk factors and warning signs for mental health and addiction concerns, strategies for how to help someone in both crisis and non-crisis situations, and where to turn for help.Taught by two certified instructors, Mental Health First Aid teaches about recovery and resiliency – the belief that individuals experiencing these challenges can and do get better, and use their strengths to stay well. 

Learn how to apply the Mental Health First Aid action plan in a variety of situations, including when someone is experiencing panic attacks, suicidal behaviors, acute psychosis or reaction to trauma. The opportunity to practice – through role plays, scenarios, and activities – makes it easier to apply these skills in a real-life situation.

The Mental Health First Aid course originated in Australia. The United States is celebrating the 10 year anniversary of MHFA "Be One in a Million" campaign.

“With one in four Americans experiencing a mental health or addiction disorder each year, the National Council is committed to making this important training as common as CPR,” said Susan Blue, National Council board chair and president and CEO of Community Services Group.

Fighting Stigma is the hardest part of guiding those with Mental Health Issues to seek help or for finding help. Many find that fighting stigma is actually harder than fighting the illness.

Per the Washington Post, "According to the Centers for Disease Control and Prevention, there were 41,149 suicides in 2013, making suicide the 10th-leading cause of death in the United States."

Many people with Mental Health Issues suffer in silence rather than face discrimination or ridicule. Stigma appears in many negative forms: prejudice, discrimination, fear, distrust, stereotyping. Stigma affects quality of care.

There are so many misconceptions, myths, and preconceived notions about Mental Illness that clouds the ability for someone with mental health issues to receive proper care. 

The MHFA program seeks to help dispel the misconceptions surrounding Mental Health issues. Even after receiving certification in Mental Health First Aid, I must assess my own preconceived notions, attitudes, concerns, and beliefs regarding mental illness so that I can effectively offer assistance. 

The most important skill to have is being fully in the present and listening. One of the biggest complaints from those with Mental Health issues is that no one takes the time to listen to them. By being fully present and truly listening can be the most effective help when guiding the distressed individual to support and treatment options.

What I learned during my training for Mental Health First Aid was the ACTION PLAN.

Just like in CPR, the action plan is C-A-B (Chest Compressions - Airway - Breathing) the MHFA  has an action plan, the mnemonic ALGEE.

A - Assess for risk of suicide or harm

L - Listen non-judgmentally

G - Give reassurance and information

E - Encourage appropriate professional help

E - Encourage self-help and other support strategies

In using Mental Health First Aid it's important that we:

Preserve life when a person may be a danger to self or others

Provide help to prevent the problem from becoming more serious

Promote and enhance recovery

Provide comfort and support

It's important to note that MHFA does not teach us to be therapists, but to offer and provide initial help and how to guide a person toward appropriate treatments and other supportive help.

Always keep this in mind: IT'S IMPORTANT TO CARE FOR YOURSELF FIRST!

It's common to feel worn out, frustrated, or even angry after providing MHFA to person in distress. Make sure you are able to talk to someone, de-stress, but always respect the person's privacy!

If you or someone you know would like to take this course, contact your local NAMI office. Or, if you'd like, you can contact me and I will answer your questions and give you more information.

Reflections on How I've Handled Having a Mental Illness

It has been 14 years since my "official" Bipolar Disorder 1 diagnosis. 

In the beginning, I felt like my diagnosis controlled me. 

Now, I am in control. Sure, there are still moments when I am sidelined by a PTSD episode, or a panic or anxiety attack, but those are infrequent.

Even though I have medication-resistant Depression, I haven't had a depressive cycle or manic cycle that hospitalized me in more than six months. 

Living a healthy lifestyle, (eating properly, getting proper exercise, avoiding stress) all help. 

Focusing on helping others rather than focusing on yourself, really works! 

Making yourself a priority is important. By that, I don't mean making yourself more important than others, but making sure you are physically, mentally and spiritually well at all times. 

If you aren't, it's very easy to fall into the "rabbit hole" again. 


So what can you do to avoid the "rabbit hole?" 

Try these coping techniques:


Live a balanced life. 
Take your meds regularly. 
Get consistent rest. 
Be grateful.
Talk to your friends.
Take walks.
Meditate.
See your therapist.
Comply with your psychiatrist.
Count your blessings.
Live spiritually.
Help others.
Volunteer.


I could go on and on with my list, but I wonder what you would consider doing to avoid the "rabbit hole?" 

Please comment with your suggestions.

Thanks!! 

Have a Blessed Day!