8 Useful Addiction Treatment Tips For This Pandemic

The realities of the COVID-19 pandemic have left many in addiction treatment looking for tips to help them navigate this period. Due to the virus, lockdown rules have been put into effect. As a result, social and treatment structures that are in place to help those in addiction recovery are currently defunct. Now more than ever, we must find new ways to survive. Not just survive, but remain on the path to addiction treatment.

For those who have undergone addiction treatment in Vancouver, there is a plus. There are inherent similarities between the COVID-19 lockdown and a stint in rehab. Social distancing and restricted movement are applicable in both situations. This means that there are some addiction treatment tips that can prove useful over the course of the lockdown.

Right now, we are having to grapple with the implications of the loss of structure due to the coronavirus. For people in addiction recovery in Vancouver, it means that they can’t get access to the same level of treatment they are used to getting. Essentially, rehab means conforming to a new structure that helps you function better. As a result, the things you learn during addiction treatment can be useful in the middle of a pandemic.

Over the course of this blog, we will explore proven tips that can help you acclimatize to the new “normal” during the course of this pandemic. Even if you can’t get addiction treatment services at a Vancouver centre near you, you can follow these tested and proven survival tips. Keep reading to learn more!

COVID-19: Survival Tips for Those in Addiction Treatment

If you are in the middle of addiction recovery, time away from your regular routine can lead to unwanted mental and social complications. These tips will help you create a new normal for yourself. Start your journey to distancing yourself from the chaos out there.

Create some level of structure for yourself

As human beings, we thrive on routine and a tested structure. Although the pandemic has thrown our daily schedules off course, you can take things into your hand. Perhaps you can’t attend school anymore. Or maybe you now work from home. It doesn’t mean you shouldn’t have a routine.

Create a routine for yourself that encompasses all aspects of self-care. Your routine should cater to your physical, emotional, mental and spiritual well-being. Most addiction services experts near you will recommend activities such as yoga, exercising, scheduled calls with loved ones etc.

Have a lights-out policy

Without consistent wake-up and “go-to-bed” times, the quality of your sleep may deteriorate. Most people don’t realize it. However, sleep is important to ensure the body’s restorative process. Additionally, it contributes to your overall mental and emotional well-being.

If you’re getting addiction treatment, it is important to do all you can to preserve your mental and emotional energy. The first step to doing that is having a consistent bedtime routine. Make sure you get 8 hours of sleep around roughly the same time every day.

Make your bed every day

It may not sound like it, but making your bed is a top survival tip for those in addiction treatment. Everyone knows that the addiction recovery process is a journey. During this journey, worries are triggers that can cause a relapse. Something as simple as an unmade bed can cause a thread to unravel mentally. 

There are different studies that point to a calm environment as contributing to the overall mental health of most people. Additionally, making your bed should be the first task of the day. It’s a symbolic gesture that can create a positive momentum that you can carry to other tasks for the day. 

Take some time to the meditate

Most people view meditation as a feminine discipline. If you are getting addiction treatment in Vancouver, or anywhere else, you shouldn’t take this view. You see, morning meditation is the perfect medium to deal with stress, uncertainty and feelings of anxiety. 

In addition to the above benefits, meditation can help you change the way your brain thinks — for the better. Sitting in silence and reviewing your thoughts patterns can help you witness thoughts without reacting negatively to them. Over time, you will be able to separate actions and impulses, making better decisions that will boost your sobriety.

Pay attention to the little things

The mind is perhaps the most powerful part of your body. For those in addiction treatment, it can be a double-edged sword. This is why our list of tips to help you stay the addiction treatment part during the pandemic includes controlling your mind. 

Instead of dwelling on past mistakes and an uncertain future, focus on the little things around you. This will help make sure that you stay in the present. You can try this easy technique. Whenever you feel overwhelmed, focus on:

  • 5 things you can see
  • 4 things you can feel 
  • 3 things you can hear around you 
  • 2 things you can smell 
  • 1 thing you can taste 

 

Doing this will help you refocus your thoughts, staying grounded and in the moment!

Limit the use of your phone 

It may be unrealistic to limit the amount of time you spend using your phone. For sure, we live in a digital age where most people need laptops and phones to complete daily tasks. However, you can also consider the quality of information that you are getting through your devices.

Ask yourself if now is the best time to spend hours on social media. For instance, now isn’t the time to see that your exes are “doing better” than you. Neither is it the best time to soak in information with “end of the world” vibes. Cut down on screen time. Only take in positive information.

Take daily walks outdoors 

One of the top tips that we recommend for people in addiction treatment is to take daily walks. In spite of the pandemic, your new structure should focus on your physical, emotional and spiritual well-being. Walking is one of the simplest ways to give your body some much-needed movement. The best part is that you can do it even with social distancing rules. A brisk walk outdoors for half an hour every day can get your heart pumping the right way. Also, the time spent outdoors will help you escape the feelings of being caged.

Write down your feelings

Most addiction treatment experts recommend journaling as a coping mechanism and for good reason too. Pesky, anxious feelings are always going to come up. However, journaling gives you an avenue to access these feelings without any negative results. In fact, it is perhaps the cheapest self-care tip to help those in addiction treatment survive during the pandemic. 

You don’t have to write 3 pages every day. Simply take the time to reflect on important events from each day. You can also write out your negative feelings, filtering the reality from the nuances of an overwhelmed mind. That’s how you survive during a pandemic!

Let’s Help You

The tips outlined above can help you cope better as someone in addiction recovery. However, it’s just the tip of the iceberg. There are other parts to addiction recovery that can only be accessed by experts. That’s why Addiction Healing Centre is here.

As one of the leading providers of addiction treatment services in Vancouver, we have taken extra steps to remain open and provide safe services. Our friendly experts can chart a treatment course that will be effective and functional in spite of social distancing rules. Call 888 508 9802 to speak to any of our experts today! We are available 24/7.

Meditation and Mindfulness: Harnessing The Benefits During the Coronavirus Lockdown

Whether or not you are in addiction treatment, the chances are high that this year has been rough. From political and conflict issues to the novel virus sweeping across the globe. There’s no doubt that we need all the help we can get to stay grounded. 

The Coronavirus pandemic has changed the very way we exist. With social distancing and lockdown rules in full effect, feelings of uncertainty plus anxiety can creep in. With addiction services in Vancouver changing the way they work, it is important to find new ways to stay in control.

This is where the benefits of meditation and mindfulness come in. These addiction treatment techniques have been around for a long time. The best part is that mindfulness and meditation are perfect for this lockdown period. They are practices best done alone and can help you deal with feelings of anxiety.

As addiction treatment experts, we understand well how negative feelings can impact addiction recovery. Thankfully, there are ways to remain wholesome all round. Mindfulness and meditation practices have benefits that can be harnessed. What’s more? We are going to show you how to harness these benefits.

Related Article: 5 Ways Yoga for Addiction Recovery Can Help

Mindfulness and Meditation: The Need for Self-Control

The human mind is so busy. Most of the time, we take in so many thoughts at a speed that is difficult to control. For many people in addiction treatment, this often results in overthinking and over worrying. With the pandemic in full swing, it is very possible for these feelings to maximize. 

However, a still mind is a catalyst that can help deal with these feelings. A still mind should not be mistaken as a mind without any thoughts. After all, this is impossible. Our bodies are designed to create thoughts. However, the key is to let these thoughts pass through and not fester. 

One of the major benefits of mindfulness and meditation is that it helps you control these thoughts. This therapeutic pastime has the power to help you let go. Instead of overthinking, you breathe. As a result, you can avoid counterproductive thoughts like negative self-talk, excuses, blaming others and more. All of these unwanted thoughts can be negative to the process of addiction recovery.

Self-isolation and social distancing have given us more time to sit with ourselves. Inevitably, we are having to spend more time alone. For most people, these moments are spent playing video games, binge-watching series or consuming any other form of distraction. For an individual in addiction treatment, this can be a bad sign. Now more than ever is the time to self-regulate and stay in control. By practicing certain mindfulness and meditation techniques, you can learn how to stay in control. More importantly, you will enjoy benefits that will do wonders for your addiction treatment process.

Over the next couple of sections, we will discuss some helpful mindfulness techniques. We will also show you how these techniques can be useful during this lockdown.

Mindfulness Meditation: Learn To Sit With Discomfort

This is probably the most important mindfulness trick that you need to learn. In this context, we are not just talking about physical discomfort. We are talking about emotional discomfort. Due to the lockdown, it is very possible to become confused and frustrated due to the disruption to your daily activities. Thankfully, there’s a silver ray of light that can be useful during the pandemic. You can actually sit through the emotional discomfort.

The first step is to sit cross-legged. Do this with your knees at a height lower than your hips. Stay in this position and breathe. With time, you will begin to feel slight discomfort in your knees. The key is to give in to discomfort and relax. 

With the negative thoughts swirling around in your mind, take a deep breath and try to refocus your mind. As much as possible, acknowledge every disruption and discomfort and move on from it immediately. As much as this will help your body relax on its own, it will also remind you that nothing is permanent. 

In practice, doing this for at least ten minutes every day can change the way your mind works during this lockdown. Instead of focusing on negative thoughts, you learn to accept them as a part of the process — a process that will soon be over. Without worries and discomfort, social distancing and addiction recovery can be managed properly for the best results.

Moving Meditation: Strengthening Your Mind by Moving

For many people, sitting perfectly still in the same position may not be their cup of tea. However, you can also enjoy the benefits of mindfulness even without sitting in the same position. A moving meditation practice helps those in addiction recovery by increasing awareness. It may be something as simple as noticing the way you walk, feeling wholesome as you lift each foot off the ground.

To enjoy the benefits of mindfulness for addiction treatment, you can combine it with disciplines such as yoga and dance. It may seem like you’re only distracting yourself with body movements. However, by paying more attention to the way you move your body, you’re actually increasing mind-body connection.

You can enjoy the benefits of moving meditation without any form of equipment. In fact, you can do it as long as you are moving around your home. All you need to do is make sure that you maintain full awareness with every movement. You can do it while brushing your teeth or doing the dishes.

The benefit of this mindfulness practice is a heightened state of awareness. In fact, this awareness can affect brain chemistry, boosting your ability to reason and think. You take increased control, helping your mind declutter the negative thoughts. Doing this regularly can be the impetus you need to take control, even without an addiction service near you.

Related Article: Alcohol Detox: 5 Facts that Will Make You Stop Drinking for Good

Final Takeaway

The ultimate goal of mindfulness especially in the middle of the coronavirus pandemic is to maintain full awareness of your sensations and existence. In doing so, you will realize that you control your thoughts and actions. This can free you up to focus on your addiction treatment process.

Meditation and mindfulness train the brain and mind. And with increased control of the mind, you will be able to improve every area of your life – including addiction treatment. However, if you’re still struggling with addiction treatment, Addiction Rehab has taken special steps to ensure that we are still open. Simply call us via 888 508 9802 or send us a message at info@addictionhealingcentre.ca. We’d be more than happy to help!

7 Home Exercises to Help With Addiction Treatment During Social Distancing

The current pandemic situation means that we have to deal with new realities. For people in the middle of addiction treatment in Vancouver, this means finding new ways to stay focused on recovery. One such method is exercise. There are various exercises that can help you keep your addiction treatment process running smoothly.

Due to the novel virus that is currently in full swing, the Canadian government has enacted lockdown protocols. These lockdown protocols include a stay at home order, social distancing measures and self-isolation where necessary. In essence, if you are not an essential worker, you are going to be spending a lot of time at home. This is where our list of exercises for people in addiction treatment becomes useful.

For many people, cabin fever is setting in, the goodies and chocolate supply is running flow. If you are a TV person, the probability is high that you have finished watching most shows on Netflix. The bad news is that you can’t attend a yoga class or use the gym due to social distancing. However, you don’t have to panic.

There are helpful exercises recommended by professional addiction treatment experts in Canada. This is going to the centrepiece of this blog. We will discuss exercises that will keep you fit and focused on your addiction recovery journey. Keep reading for all the information you need.

Why Exercise is Recommended for People in Addiction Treatment

Just like any other individual, if you are getting addiction treatment services in Vancouver, you need to stay fit. Exercising as a physical activity boosts cardiovascular health, strengthening the lungs and the heart in the process. With that, you are guaranteed the increased circulation of oxygen and blood to all the parts of your body. 

In the same vein, healthy blood circulation equals increased brain function. With exercise, you will enjoy improved functioning in a variety of areas including creativity, memory and learning. Consequently, the risk of depression is reduced drastically.

With the COVID-19 pandemic in full swing, it is easy to become overwhelmed by feelings of anxiety and uncertainty. If left to roam, these feelings can lead to depression — a situation that is unpleasant for someone in addiction treatment. So, let’s get that blood pumping!

Related Article: Practical Tips to Avoid Alcohol during Social Distancing

The Exercises for a Great Workout During Self-Isolation

The following exercise routines are recommended for those in addiction treatment since they can be conducted at home. In fact, you don’t need equipment of any kind to carry out these exercises. 

Before we go into details, remember to take it easy if you have been inactive for a long time. None of these exercises should be painful. Therefore, if you are experiencing any pain while doing them, stop immediately.

Deep breathing

Before you start any of the other activities on this list, start out with a simple breathing exercise. Deep breathes will help you get your body psyched up for the physical activity that is to come. To do this:

  • Breathe in fully to your belly, then chest 
  • Slowly breathe out, moving from your chest to the belly
  • Start out with 10-30 deep breathes

 

Jumping jacks

Jumping jacks are a simple cardio exercise designed for those without any equipment. As a cardio routine, it is effective for the heart. It gets the blood pumping and helps you break a sweat. Even if you are getting treatment from addiction services in Vancouver, remember to take it easy. Find your fitness level and start from there. 

  • From a standing position, jump and land with your feet away from your shoulder width.
  • While jumping, raise your arms above your head
  • For extra ginger, you can clap your hands above your head
  • Repeat 10-30 times

Planks

Planks are a simple exercise that strengthens the core. A tight core almost always means a flatter stomach. For those in addiction treatment, a tight core can do wonders for self-esteem and body confidence. This is one of the benefits you can enjoy by incorporating exercise in your addiction recovery journey.

  • Lie on your stomach keeping your forearms parallel.
  • Be sure to firm up your back and belly, creating a stable core.
  • Avoid rounding your shoulders by squeezing your shoulder blades together. Just imagine that you are hugging your body in.
  • Don’t raise your hips higher than your upper back.
  • Be sure that your hips don’t sag lower than your upper back. Keep it level.
  • Take slow breaths while you are in this position.
  • Hold this position for at least 20 seconds, working your way to your limit.

Bodyweight squats

Squats are designed to keep your legs as strong as possible. In addition, it contributes to ankle, knee and hip mobility. It’s a great exercise for those looking to improve mobility while in addiction treatment.

  • Stand with your toes pointing forward 
  • Spread your knees apart depending on the extent of your mobility.
  • Descend while pointing your knees forward and looking straight ahead to maintain spine alignment.
  • As you start rising up, squeeze inwards with your inner thigh muscles. This has the added effect of stabilizing your hips.

Start out with 10 squats. Over time, you can increase the number of reps. It all depends on how comfortable you feel.

Push-Ups

For those in addiction treatment, upper body strength can be crucial. This is because it is necessary for the integrated control of the whole body. The push-up is a simple exercise for this social distancing period. You don’t need any equipment and can quickly learn the process.

  • Lie down, supporting yourself with your hands and toes
  • Make sure your core is engaged and that your hands are wider than your shoulder width.
  • Slowly lower yourself, squeezing your shoulder blades in.
  • Then, slowly lift yourself up.
  • While rising, push your shoulder blades away from your spine.

5-15 reps is a good start for your first set. With time, you should be able to work yourself up to higher figures. 

Lunges

For those in addiction treatment, it is important to find exercises that will keep you moving around. Lunges is a great exercise to achieve this effect. In fact, most addiction treatment professionals recommend this exercise because it boosts balance and mobility.

  • Keeping your core engaged, take a huge step forward.
  • Be sure to push your knee forward as far as you can. Do this while making sure that your front heel doesn’t leave the ground.
  • Simultaneously, lower your hips without letting your following knee touch the floor.
  • Pushing strongly with the heel of your front foot, come back to a standing position.
  • Set a distance for yourself depending on how strong you feel.

 

Side planks 

Side planks are an exercise designed to help strengthen the sides of your core. Addiction treatment experts recommend this exercise because it helps develop overall stability.

  • Lie on your side keeping a supporting arm perpendicular to the ground.
  • Stretch the other hand toward the ceiling 
  • Be sure that your body is in a perfectly straight line.
  • Don’t raise your hips up into the air. Also, make sure that they don’t sag.
  • Be sure to breathe slowly and steadily 
  • Hold the position for 20-40 seconds 

Related Article: Ways a Recovering Addict Can Reduce Stress

 

Stay Healthy Even With Social Distancing

Home workout exercises will help those in the middle of addiction treatment stay fit and focused on their goals. However, in addition to physical health, it is important that you keep your mental health in check. Addiction Healing Centre has taken effective steps to remain open during the COVID-19 pandemic. If you need therapy, professional addiction treatment and other services, call us today via 888 508 9802. Our experts are more than happy to help!

How to Protect Your Mental Health during the COVID-19 Lockdown

For those in addiction treatment, it is crucial that you protect your mental health during the coronavirus lockdown. The COVID-19 pandemic and the ensuing isolation measures are unprecedented situations. Without question, the coronavirus is a danger to a person’s health. But, the resulting social distancing and self-isolation measures can also affect your mental health. 

Mandatory isolation, social distancing and the uncertainty of the lockdown can cause heightened anxiety and depression. In this article, we will be discussing how to handle your mental health while coping with COVID-19.

It goes unnoticed but the coronavirus pandemic is taking a mental toll on the population of Canada. The fear of the virus is one of the major causes of psychological stress. Furthermore, the seemingly endless barrage of unfavourable news and being indoors can cause heightened anxiety and depression. 

Undoubtedly, the COVID-19 pandemic has affected every aspect of our lives. Not only is the threat of the virus a source of fear, people now face stressful life changes. Most people are now confined to their homes all day, some without the company of friends or family. This may be necessary to control the spread of the virus and ‘flatten the curve,’ but it also comes with negative psychological effects. 

If you are already prone to mental health issues, it may be even worse. In light of this, looking after your mental health should be high on your priority list. To help you, we will be giving you some tips on how to protect your mental health during the coronavirus lockdown. Keep reading to find a balance that works for you.

Related Article: How Do Drugs Affect Your Mental Health?

Coronavirus Lockdown: How to Protect Your Mental Health

Looking after your mental health should be of paramount importance for people in addiction treatment. We all understand how the rigours of mental health can have far-reaching implications on the addiction recovery process. Here are a couple of tips to help you cope with the stress of COVID-19.

Filter news and online media

Understandably, you may feel the need to keep up with the daily happenings regarding the pandemic and every other thing. But, if you want to protect your mental health, then you should cut down on the news you absorb. 

Continuous news about the pandemic can put you on edge, increase anxiety and cause mental stress. So, you need to filter the stories that you take in and limit your time on social media, especially if it is related to the pandemic.

Now, we are not saying you should cut off from the world and remain out of the loop. Instead, you should differentiate essential news from news that can overbalance your mental health. Sometimes, too much information can be a problem. During this lockdown, listen only to the important news. 

Do not obsess over the endless COVID-19 news coverage. As a rule, do not spend more than an hour on the news about the pandemic. It will help you to preserve your mental health and a need for addiction treatment services.

Connect with loved ones

The coronavirus may have caused a lockdown, but technology is not locked down. Connect with your friends and loved ones. Even the most introverted people need some sense of connection from time to time. Connecting with those you love is top on the list of tips to protect your mental wellbeing. 

You do not have to feel alone at all times. Picking up the phone to call a friend can work wonders for your emotions. Furthermore, the internet has made things easier. You can make video calls or even conference video calls such that you and your loved ones can see one another. This way, you can get emotional and mental support from others if the need arises. 

Also, you can be a source of support for others. Connecting with others will make you feel less alone, less isolated. It will also ensure that you are not obsessing over the coronavirus updates and what may be or may not be. This is an essential tip recommended by most addiction services in Vancouver. Try it today!

Maintain a stable routine

Now that we are in lockdown, there can be a temptation to slip out of regular routines and just do things whenever. You need to resist this temptation. As much as possible, try to maintain a semblance of your normal daily routine. It will go a long way in helping you manage anxiety and depression. Do not adopt a more lethargic lifestyle, as this may lead to negative thinking.

Try to go to bed around the time you used to during the pre-quarantine days. Wake about the same time too. Get out of bed when you should. Try not to spend the whole day in your pyjamas. 

All these can help you keep your mental health on check during the COVID-19 lockdown. Furthermore, it will make it easier for you to readjust when the time comes to resume normal activities.

Related Article: Various Health Effects of Marijuana on the Body

Organize your home

Another tip on how to protect your mental health during the coronavirus lockdown is organization. Your physical environment can often impact the state of your mind. Since you will be spending prolonged amounts of time in your home, you should ensure that it is tidy and clean. 

Chaos in your home can be detrimental to your mental health. In fact, studies show that a clean organized space is necessary to protect your mental health. Furthermore, an untidy and disorganized home can cause feelings of unease, anxiety and claustrophobia. Therefore, you should organize your home and keep it clean. 

However, that is not all. It is also crucial that you maintain an air of predictability and proper organization inside your home. Set up mental zones for various activities in your home. For example, try not to eat in bed. Becoming free with these mental boundaries can make your mind feel muddled. The bottom line is if looking after your mental health is essential to you, then you should keep your home clean.

Eat and Sleep well

We cannot guarantee that you will not experience stress during this time of crisis. However, we can assure that a healthy body is more likely to handle the stress better. This involves eating and sleeping well. So, if you want to know how to protect your mental health during the coronavirus lockdown, a healthy lifestyle is crucial.

Your diet should contain whole grains, green vegetables, fruits and nuts. This is known as the ‘anti-depression’ diet. Eating well will ensure that your body is better nourished to handle any mental stress. 

Also, as much as possible, get at least eight hours of sleep every day. Try to sleep and wake at the same time daily. This will increase the quality of your sleep and help you get a better grip on negative emotions.

Exercise regularly

Being in lockdown means that your physical activities may have significantly reduced. So, it is necessary to boost your physical activity level with a daily exercise routine. This will help your body stay in shape. 

Furthermore, regular exercise causes your brain to produce dopamine and serotonin, which function as antidepressants. So, you see, aside from keeping fit, you are preserving your mental health by exercising. 

An excellent place to start is about 30 minutes every day. If you cannot hit that number immediately, take it slow and work your way up at a comfortable pace. A simple neighbourhood power walk every morning can do the trick for you!

Other ways you can protect your mental health during the coronavirus lockdown include

  • Keep yourself occupied at all times. This will give your mind less time to focus on negative thoughts.
  • Acknowledge how you feel. If you feel down, do not be in denial. Rather, focus on getting better.
  • Do not stress about the future. Rather, focus on the present and what you can control. 
  • Talk to people about your mental health. Conversing with your loved ones about how you feel can help you feel better.
  • Get professional addiction treatment and therapy help if you need to.

In conclusion

Hopefully, you have learned how to protect your mental health during the coronavirus lockdown. Your mental health is vital, and so is coping with COVID-19. Therefore, you should not handle looking after both your physical and psychological wellbeing with levity. 

Take conscious steps on taking care of your mental health during this pandemic. Thankfully, the above tips will help you stay grounded.

However, if you have further questions, let us know. We’d love to help. Addiction Healing Centre has taken extra steps to remain open during the coronavirus pandemic. More importantly, our friendly reps have the expertise to provide you with all the answers you need. Send us a quick message today!