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.

How Sleep Deprivation Affects You and Your Mental Health

Sleep deprivation can seriously affect all parts of your body - physically and mentally. You weaken your immune system. You can become more vulnerable to respiratory infections.

Sleep deprivation can cause digestive issues that result in weight gain, and possible diabetes issues. Along with weight gain, you are at risk for high blood pressure, heart disease, and stroke.

Sleep deprivation impairs you mentally with memory issues, cognitive function, moodiness, hallucinations, depression, that can make you more accident prone, and yes, it can even result in accidental death.

NOTE: If you drive or do anything else that can cause injury to you or someone else, it can be devastating. 

According to the Sleep Association Organization, Sleep Deprivation is defined as not getting adequate total sleep.

Even though relatively few studies have been done on total lack of sleep over a long period of time in humans, long term sleep deprivation in lab animals has resulted in death.

What is a Typical Night for You?

• Fall asleep but wake an hour or so later, check the clock, roll over, try to sleep? Toss and turn, check the clock again? A never ending cycle until the morning alarm sounds?

• Ready for bed, but when the lights are out, you can't sleep? You toss and turn, dozing fitfully until the morning alarm blares?

• Working late into the night, ignoring your body's cries for sleep?
  
  Forcing yourself to stay awake with caffeine-laden beverages? Your body's desires for sleep overcome your desire to stay awake, yet you feel like you didn't sleep at all?

• Your mind won't stop recycling the day's events, tomorrow's possibilities, or random racing thoughts that won't go away and keep you awake?

What are the Effects of Sleep Deprivation?

If you experience long term sleep deprivation you can begin to hallucinate or trigger a mania episode in those with Bipolar Disorder. Other psychological risks include: impulsive behavior, depression, paranoia and/or suicidal thoughts.

Other affects on your body can include:

• Excessive Daytime Sleepiness
• Accidents from Lack of Attention
• Moodiness
• Hunger
• Other Health Dangers such as:

• Diabetes

• Cognitive Impairment

• Suppressed Growth Hormones

• Memory Lapses

• Depression

• Weight Gain or Loss

Read this article about how Sleep Deprivation affects your body.

For more information, read Effects of Sleep Deprivation on the Body

Read this article to learn the 11 Signs You're Sleep Deprived.


Have You Tried These to Help Fall Asleep?

• Prescription sleep medication?
• Over-the-Counter sleep medication?
• A Sound Machine or Room Air Filtration System?
• Something Herbal like Melatonin? Valerian? Chamomile?
• Meditation?
• A warm bath?
• Reading a book?
• Playing a game (or six) on your Smart Phone?
• Tea or Warm Milk?
• Self-Hypnosis?
• Letting the TV stay on?
• Listening to music?
• Something else not listed here?

Did you know that overuse of some OTC Sleep Medications can actually cause you to get less sleep?


What Can Cause Sleep Deprivation?

• Sleep Disorders that reduce Sleep Time such as Sleep Apnea, Insomnia, Restless Legs Syndrome, others

• Poor Sleep Hygiene

• Sleep Disorders that Interfere with Brain's ability to Stay Awake such as Narcolepsy or Primary Hypersomnia

• Insufficient Total Sleep Time

Are there Some Positive Ways to Help Eliminate Sleepiness if You Suffer from Sleep Deprivation? From 10 Best Treatments and Cures for Sleep Deprivation

Sleep - Too obvious, right?

Activity - Research studies have shown that a five-minute walk can improve excessive daytime sleepiness as measured by multiple sleep latency testing (MSLT). Unfortunately, this increased alertness may be a transient benefit that comes and goes rather quickly. 

Bright Light - The exposure to bright light has important effects on your body's circadian rhythm. The circadian rhythm is a pattern of body functions, including sleep and wakefulness, that is timed to the day-night cycle. There are some conditions such as seasonal affective disorder (SAD)and circadian rhythm sleep disorders that are helped by appropriately timed exposure to bright light. In addition, bright light may help you become more alert if you are sleep deprived.

Noise - When we hear something, our brain responds by making us slightly more alert. This can be problematic when we have a noisy sleep environment, but it can be helpful if we are trying to stay awake.

Temperature - Unfortunately, there is little evidence to suggest that temperature changes do much to improve our alertness and decrease excessive sleepiness. Studies of extreme temperatures (either very hot or very cold) have an effect for only a few minutes. 

Posture - Surely it is harder to fall asleep when you are standing up, so posture clearly can have some beneficial effects on sleep deprivation. 

Caffeine - Aside from simply getting more sleep, the best single treatment for sleep deprivation may be caffeine. This naturally occurring stimulant is found in many common foods and drinks, including coffee, tea, soda pop, energy drinks, and chocolate.

Stimulants - Aside from caffeine, there are other stimulants available as prescription and over-the-counter drugs that might be helpful in alleviating the symptoms of sleep deprivation.

Motivation - You might consider that you are more likely to stay alert and attentive if you actually care about the activities you are engaged in. A boring lecture or meeting at work may be just the thing to put you right to sleep. However, spending time with your loved ones or pursuing a favored hobby may keep you wide awake, at least in the short term. 

Group Effects - There is some belief among anthropologists that the effects of sleep deprivation may be lessened when they occur in the context of a group. You might imagine that a handful of sleep-deprived people are able to engage one another in ways to maintain alertness.


What are the Treatments for Sleep Deprivation?

Get more sleep!

Easier said than done, right?

The best answer is to treat the cause of the Sleep Deprivation. Is it a sleep disorder? You won't know unless you see a sleep specialist who can diagnose your sleep condition. I suggest if you are experiencing sleep deprivation, you see a sleep specialist immediately. They can rule out other medical issues, find the cause, and treat the real reason for sleep deprivation. Then, you can experience that benefits of adequate sleep and wake refreshed and ready to tackle your day.

Photos Courtesy of Storyblocks

MST PTSD - My Story

I am diagnosed with MST PTSD with Major Depressive Disorder.

For those not familiar with the acronyms it is this:

Military Sexual Trauma Post Traumatic Stress Disorder

It's the diagnosis given by the VA (Veterans Administration) to consider me permanently 100% disabled and unemployable.





The U.S. Department of Veterans Affairs defines MST as:

Military sexual trauma, or MST, is the term used by the Department of Veterans Affairs (VA) to refer to experiences of sexual assault or repeated, threatening sexual harassment that a Veteran experienced during his or her military service. 

The definition used by the VA comes from Federal law (Title 38 U.S. Code 1720D) and is "psychological trauma, which in the judgment of a VA mental health professional, resulted from a physical assault of a sexual nature, battery of a sexual nature, or sexual harassment which occurred while the Veteran was serving on active duty, active duty for training, or inactive duty training."
Sexual harassment is further defined as "repeated, unsolicited verbal or physical contact of a sexual nature which is threatening in character."

Am I talking about the good natured volley of remarks tossed back and forth between women and men Marines? No, definitely not. I knew joining a male-oriented branch of the service I would definitely be in the minority. I didn't mind that.

What crossed the line was unacceptable sexual advances, unacceptable touching, sexual advances without consent, and the occurrence that haunts me every single day and night of my life since it occurred:

Being drugged and repeatedly raped by a number of Marines in their barracks. I have no recollection of the time I left the base with friends in their car, stopping and picking up some male Marines, who offered me a beer and that's it. I regained consciousness - naked, in a bunk with a naked male Marine in the act of sex, with other male Marines looking on. Fear for my life raced through my mind. I vomited, then vomited more. Naked, in need of the facilities, they made me walk naked through the barracks hall to the community bathroom facilities. I raced back, begged for my clothes and left as quickly as I could without inciting more violence.

Because, that's exactly what it was. A violent act of betrayal and abuse and violation of me and my body.

• Where was I?
• 
  
• Was I even on my base?
• 
  
• In what direction was the Women's BEQ?
• 
  
• What time was it?
• 
  
• What day was it?
• 
  
• Who were those Marines?
• 
  
• What did they look like?
• 
  
• How am I supposed to report this?
• 
  
• Where were my keys?
• 
  
• Where was my ID?
• 
  
• What if I got pregnant?

Eventually, I found a guard on duty, asked in what direction were the Women's BEQ's, was able to get in my room by knocking and crossing my fingers my roommates were there, and then taking a shower. A LONG SHOWER!!

I tried to not think about what happened. I forced it to the back of my mind, stomped it down, and covered it up.

I didn't report the incident. How could I? Who were the Marines? What barracks was it? I couldn't even re-trace my steps. I had no recollection! No memory. Whatever drugged they used took care of that.

Instead, as with all the other sexually traumatic events in my life, I pushed it to the back of my mind where I force things I don't want to think about or re-live and went on with my life.

I did have a pregnancy test - Negative, Thank God!!

As for me, I continued with my jobs on base, continued to date, continued to enjoy the e-Club, but with a lot more caution, never accepting a drink from anyone unless it was unopened or I saw it being mixed.

However, the traumatic event ate through my restraints, surfaced at inopportune times, and began to manifest in more physical issues:

• Migraines
• GI Issues
• Sleep Issues
• Eating Disorder
• Weight Problems
• Memory Issues

And:

• Relationship Issues
• Psychiatric Issues

MY TIMELINE:

When did this violent violation of my body occur? 1980
When did I report it to the military? 2012

32 Years Later

My lawyers (several law firms) worked for nearly 5 years to get a positive response from the VA. 

2017, I finally received the 100% Permanently Disabled and Unemployable rating.

That's 37 years later, nearly 40 years. 

Treatments I Endured During that Time:

CBT (Cognitive Behavior Therapy)
EMDR - 3 TIMES! Eye Movement Desensitization Reprocessing
Talk Therapy - Group Therapy
Medication
Relaxation Therapy
Meditation
Hypnosis
Self-Hypnosis
Forgiveness
Prayer
Written Narrative Exposure
Narrative Exposure Therapy
Yoga
Acupuncture
Personal 1 on 1 Therapy

I have not tried TMS - Trans Magnetic Stimulation; as it's still considered experimental by my insurance company.

Does that change how I feel? No

Does that make the pain go away? No

Did it automatically stop all of the physical issues I had? No

I still have:

• Migraines
• GI Issues
• Sleep Issues
• Eating Disorder
• Weight Problems
• Memory Issues
• Relationship Issues
• Psychiatric Issues

But, with the help of a new psychiatrist, we have discovered the missing pieces that make up my complicated puzzle.... I must explain the MST PTSD to my other Physician Specialists, so that they aren't chasing ghosts to explain my issues. 

There is hope. There is positive momentum forward.

For the first time in nearly 40 years, I believe I can find peace. I'll keep you posted.

If you are a victim or know someone who is a victim of MST - please follow the instructions below:

How can Veterans get help?

For more information, Veterans can:

• Speak with their existing VA health care provider.
• Contact the MST Coordinator at their nearest VA Medical Center.
• Call Safe Helpline at 1-877-995-5247 to get confidential one-on-one help. Safe Helpline provides 24 hour a day, 7 day a week sexual assault support for the Department of Defense community.
• Contact their local Vet Center.
• Veterans should feel free to ask to meet with a provider of a particular gender if it would make them feel more comfortable.
• Veterans can also learn more about VA's MST-related services.

Guest Post - Positive Changes Help Cope With a Major Life Event

Going through major life changes can impact us in so many ways; some are positive, some are negative. In many cases, it’s difficult to know the right path to choose after such a big change, which can lead to stress, anxiety, and even depression. However, it’s possible to take these occurrences and use them to your advantage.

Some of the biggest life changes we experience include having a baby, losing a loved one, going through a divorce, getting married, and buying a new home. These events all run the risk of becoming very stressful times in our lives, but they also have the potential to change us for the better. Taking a period of transition and turning it into a reason to make positive changes in our behavior or way of thinking is a wonderful way to start down a new path in life. Not to mention that these changes can be highly beneficial for our mental and physical health.

Here are some of the best ways to get started.

Get healthy

Having a child or losing a loved one to illness are two of the greatest motivators in the world for getting healthy. Often, new parents or people who are dealing with grief feel they can’t take the time to focus on themselves, but it’s important to pay attention to your body and mental state. Lack of sleep is one of the biggest complaints of individuals who are going through a major life event, so work out a way to get adequate rest. Take naps often, and stay hydrated. Eat well-balanced meals, and include lots of fruits, veggies, and proteins to keep up your energy.
A healthy diet can equate to a healthy mind.

It’s also important to get a little exercise every day, even when you’re feeling low or tired. Exercise can help boost your mood and give you a burst of energy, and it can actually help boost your mental health as it releases hormones in the brain that are associated with being happy.

Clean up

Being in a clean environment can help you feel more in control--which is important after a major change, when everything can seem to be in chaos--so get organized and start de-cluttering. Go through closets and cabinets and donate or toss anything you haven’t used in a while. Give each room a good cleaning and air out your home. Not only will it be a better environment for your family, it will help you feel better, too. Having a clean, well-organized living situation can be beneficial for your mental health; after all, coming home after a long day to a cluttered home where chores await can amp up your stress levels and interfere with your sleep cycle. Read on here to find out more about how cleaning up and de-cluttering can improve your mental well-being.

Chuck those bad habits

Going through a major life change can be a great motivator for other areas of your life, such as smoking, using substances, or allowing toxic people to stay around. Take stock of what’s really important to you and think about the best ways to make some changes for the better. If you feel you need help getting past those habits, reach out and garner support from your friends and family.

Working on yourself and focusing on what makes you happy can allow you to enjoy life more. Finding a hobby or taking an interest in something new--such as learning a new language or traveling--will give you a new view on life and can help you be your best self inside and out.

It’s not always easy to make changes in your life, even when you know they’re best for you and your family in the long run. Take things one day at a time and don’t be hard on yourself if you don’t reach your goal right away. Making changes for the better takes time.

Guest Blogger Bio: Jennifer Scott has experienced anxiety and depression since she was a teenager. She shares stories about the ups and downs of her anxiety and depression at SpiritFinder. With SpiritFinder.org, Ms. Scott offers a forum where those living with anxiety and depression can discuss their experiences.

Photo via Pixabay by Jill111