Those who are suffering from a substance use disorder may not admit to their own addiction or may not even be aware that they have one to begin with. There are ways to recognize substance abuse.

It’s not always easy to tell if your alcohol intake has crossed the line from moderate to problem drinking. If you’re using alcohol to cope with difficulties or avoid feelings, you could be crossing into dangerous territory.  Types of Drinking According to the CDC there are different types of drinking patterns: Low-Risk DrinkingModerate DrinkingBinge DrinkingHeavy DrinkingExcessive Drinking You may have a drinking problem if you: Feel guilty or ashamed about your drinking.Lie to others or hide your drinking habits.Need to drink in order to relax or feel better.“Black out” or forget what you did while you were drinking.Regularly drink more than you intended to. Signs of Alcohol Abuse Inability to stop drinking even if you want toDifficulty controlling the amount you drinkChallenges in your personal or professional relationships due to drinkingHoarding, stashing, or excessively seeking out alcoholRisky behaviors due to drinking, including driving, swimming, or unsafe sexCombining alcohol with other addictive substancesDrinking to manage emotional stress or traumaRepeatedly neglecting your responsibilities at home, work, or school because of your drinkingExperiencing repeated legal problems on account of your drinking. Alcohol Use Disorder If heavy drinking continues, then over time, the number and severity of symptoms can grow and add up to “alcohol use disorder.” Check out What are the symptoms of Alcohol Use Disorder?, a self assessment tool put out by the National Institute on Alcohol Abuse and Alcoholism. Self-Assessments AA’s 12 QuestionsCAGE Alcohol QuestionnaireAlcohol Use Disorders Identification TestMichigan Alcohol Screening Test What should I do if I think that I might have an alcohol use disorder (AUD)? If you think you might have an AUD, see your health care provider for an evaluation. Your provider can help make a treatment plan, prescribe medicines, and if needed, give you treatment referrals.

This pandemic has caused a variety of recovery meetings to move online or phone. There are also options for those who support people in recovery. Attend Online Meetings Al-AnonNar-Anon Families AnonymousCo-Dependents AnonymousSMART Recovery Friends and Family Recovery Dharma has codependency groupsHerrenproject has support groupsEmotions Anonymous Stay In Touch Your support group, friends, family, etc. are only a text or phone call away. You’ll feel better after reaching out.  Set Boundaries You are not responsible for your loved one’s recovery. You are only responsible for yours. You didn’t cause it, you can’t control it and you can’t cure it. You can help them find support meetings or outpatient/inpatient programs throughout this pandemic if they want the help. Detach with love. Meditation Remember to breathe and try to stay in today, one day at a time.  Meditation apps (there may be subscription fees): Insight Timer HeadspaceCalmTen Percent Happier MeditationStop, Breathe & ThinkSimple Habit: Mediation App You can also find meditations on Youtube and Spotify! Communicate Develop a plan for what to do if you or your loved one are getting on each other’s nerves. It can be as simple as going into another room. Or if your loved one is expressing themselves about a problem ask if they want feedback from you, just advice or a shoulder to lean on. Sometimes what we think is helpful looks different to someone else. Feel It, Don’t Feed It Don’t continue to dwell on a feeling, but don’t smash the feelings down, either. Let it pass through you, then come back to the problem later when you are calm. Doing so can give you the bit of detachment you seek. Practice Self-Care Self-care is essential, not selfish. Self-care looks different for everyone. It can be as simple as taking a nap or a hot shower. Whatever fills your spirit is good enough.  Therapy Many therapists and OP programs are creating ways to set up phone sessions. Talk to your therapist or call a program and ask if they can still set up phone sessions. Other Resources: If you’re in an emergency situation call 911National Domestic Violence Hotline1-800-799-SAFE (7233)They also have a live chat service if you do not feel safe calling or text LOVEIS to 22522Staying Safe During COVID-19National Sexual Assault Hotline1-800-656-HOPE (4673)They also have a live chat serviceThe Crisis Text Line: text MHA to 741741Warmline: Non-crisis, emotional and preventive care support over the phoneLearn2CopeList of HotlinesDial 2-1-1 on your phone to be connected with the national human service call center

I read an email recently with a subject line of, we’re all doing the best we can. The email itself had to do with cooking new recipes during the shut-down but it got me thinking about self-care.  Yes, all of us are doing the best we can right now! The question is are we truly embracing ourselves during this time? Are we giving ourselves the appreciation and love we all deserve? You may be thinking that, “I don’t have time for self-care right now,” but I am going to challenge that idea and say you do!  In fact, I invite you to a 30-day self-care challenge!! Here are a few tips and ideas to help you get you started! Try one of these ideas every day for the next 30 days! 1. Start Small!!  A lot of time we think of self-care as grand love letters to ourselves. While they can be as we get more comfortable with self-care, to get to ball rolling, why not try:  Take time to Stretch your musclesTrying cooking a new mealWrite down Three things you’re grateful for  Take an extra long walkClean out that inboxDrink two extra glasses of water TODAY! 2. Build on your Momentum!! You’re doing great! You’ve done a few things in the past week and you want to keep going, you could:  Declutter your room or workspaceLearn something new (in 15 minutes or less!)Write out short-term goalsMeditate for 5-10 minutes Take a power nap (you’ve earned it!)  Put a favorite quote somewhere and read it every day 3. Keep Going….You Got This!! Great job so far! This challenge was easier than you thought, wasn’t it? Keep it going with these ideas: Have a social media free day! Tell a friend how much you appreciate them! Look in the mirror & tell yourself an affirmation everyday!Wear your favorite piece of clothing (even if it’s just around the house!)Schedule a virtual meeting with friends Journal about the best part of your day!  4. Feeling Adventurous?  You’re starting to get this under your belt and you’re almost to the end of the 30 days!  Try these: Wear no make-up (inside and outside) for at least one day Make your own beauty facemask at home! Watch the sunrise/sunsetSweat it out! Turn on that free online workout video! Get-up 20 minutes earlier than your regular timeWatch your favorite guilty pleasure movie or show! 5. Jedi Self-Care Master! Here are our last few suggestions to end the 30-day Self-Care Challenge! Make healthy DIY snacks at homeSay NO to junk food ALL DAYMeditate 10-20 minutesPlan a stay-at-home date nightStart the morning with 25 jumping jacksBe a vegetarian for a day! 

Social distancing has put a giant pause on recovery meetings. Thankfully, there are ways to stay committed to your recovery throughout the duration of COVID-19. Attend an Online Meeting Alcoholics Anonymous online intergroup directory has lists of virtual meetings.AA Near You can provide you with numbers to AA intergroups in your state. They can assist you in finding access to meetings. Check their websites too! In the Rooms.WeconnectrecoveryUnity RecoveryNarcotics Anonymous SMART RecoveryRecovery Dharma uses Buddhist practices and principles to support individuals in recovery.Women For SobrietyCocaine Anonymous Stay In Touch Your support group, friends, family, other recovery friends etc. are only a text or phone call away. Sometimes the phone feels heavy, but you’ll feel better after reaching out. Therapy Many therapists and OP programs are creating ways to set up phone sessions. Talk to your therapist or call a program and ask if they can still set up phone sessions. Mindfulness Meditation This kind of meditation teaches one to become more self aware. Insight Timer is a great tool for finding free meditations. If you prefer sitting in the quiet they also have a simple timer.  Other meditation apps (there may be a subscription fee): HeadspaceCalmTen Percent Happier MeditationStop, Breathe & ThinkSimple Habit: Mediation App You can also find meditations on Youtube and Spotify! HALT Are you: Hungry? Eat something.Angry? Meditate. Journal. Call or text someone. Etc.Lonely? Call or text someone.Tired? Go to sleep. Practice Self-Care Self-care looks different for everyone. For some it’s playing a video game and for others it’s going for a run. It can be as simple as taking a nap or a hot shower. Whatever fills your spirit is good enough.  Sober Podcasts Google sober podcasts! The Bubble HourODAAT ChatThat Sober GuyA Sober Girl’s GuideRecovery Happy HourSober Nation Podcast Other Resources: Call the Substance Abuse and Mental Health Services Administration at 1-800-662-HELP (4357).Sign up for Daily Ponderables. It’s a daily email that includes quick reads from AA and NA literature, as well as Buddhism and Native American thoughts. I Am Sober appSoberGrid

This is the last day of our first annual National Alcohol and Drug facts week content from Elevate Counseling. Today we share a link on the Physical and Psychological effects of alcohol abuse from the organization alcohol.org. We hope you found these resources helpful and informative. Feel free to email us with any questions at intake@elevate-counseling.com or call 508-202-1811 if you would like to find resources for treatment.

It may even be happening to someone you know without you even realizing it.

National drug and alcohol fact week coming at you from Elevate Counseling Services: Addiction IS a disease. https://youtu.be/P–6LEbksds Here is an animated infographic from the Center on Addiction. It explains that addiction is a disease that involves changes in the structure and function of the brain, which can result in compulsive substance use. This is a complex condition and like other diseases, it can be prevented, treated and managed.  

by Kimberly Hollister First, Let’s start with two Ted Talk videos: Michael Botticelli “Addiction is a disease, we should treat it like one” (10 minutes) Johann Hari “Everything you think you know about addiction is wrong” (14 minutes) At first glance these two men might appear to have very different stances on addiction and the opioid crisis; however, I believe that both are after the same goal. They might disagree on how an addiction manifest; however, both men see the solution as the same. The current opioid crisis is having a devastating impact on the Country and recently speaking to a family member we discussed how we are losing a whole generation. Addiction does not just impact the individual but whole system that surrounds that individual. Both videos speak to the importance of creating connection and community when someone decides to take the step into recovery. A recent TIME article (read here) stated that 25 percent of our prison population could be better served with treatment, probation or alternative programs for all non‐violent crimes. Where should our resources be going? Addiction is a complex issue; however, the United States could look to how other countries have attempted to manage their citizens who are struggling with addiction (i.e. Portugal). Focusing on the treatment aspect of recovery versus the punitive actions.    Resources for loved ones who are struggling and their family members:   https://namimass.org/resources/substance-­‐abuse   https://www.samhsa.gov/find-­‐help/national-­‐helpline   https://helplinema.org/   https://www.mass.gov/orgs/bureau-­‐of-­‐substance-­‐addiction-­‐services

by Leigh-Ann Larson There is a saying in recovery that goes, “Relapse is a part of recovery.” While this is true, and no one should feel ashamed of a slip, it also needs to be stated that, “Relapse is NOT a requirement!” It is important to maintain vigilance in looking out for signs of relapse, and making sure you keep these behaviors and emotions in check. There are signs of emotional relapse that we can look out for. These are also connected to symptoms of post-acute withdrawal: Anxiety Intolerance Anger Isolation Defensiveness Mood Swings Not asking for help Not going to meetings Poor eating habits Poor sleep habits There is also a stage of mental relapse that often occurs before physical picking up a substance, or old behavior. Signs of this stage include: Thinking about people, places and things you used to use with Glamorizing your past use Lying Hanging out with old using buddies Fantasizing about using Thinking about relapsing Planning a relapse Keep an eye out for these behaviors, and if you notice some of them coming into your life, utilize your network and coping mechanisms to help work through these feelings.