recovery activities

Relapse Can be an Opportunity

December 17, 2017 // by Aton Center

Relapse can be a really discouraging experience. Maybe you came into treatment for the first time, thought you had it, and then…. It was much harder than you thought. Maybe life put unexpected triggers your way. Or maybe you weren’t so sure about this whole sobriety thing to begin with.

Maybe you thought you could moderate, or you weren’t sure life was worth it sober, and then things got as bad (or worse) than they were before treatment. While I wouldn’t go so far as to say relapse has to be part of recovery, sometimes relapse provides an opportunity to learn something essential. Some people become humbled, and can take a look at their sobriety with new eyes. Sometimes it means learning triggers, or getting in touch with an underlying issues. Other times it is a sign that commitment needs to be sustained and not lost, and relapse warning signs heeded. But there are a number of things that do NOT help in relapse.

What does not help is toxic shame. What does not help is beating yourself up. What does not help is blaming others for your decisions, or throwing your hands up in the air in defeat. All these things just add fuel to the fire.

If you have a relapse, the best thing to do is focus on getting professional and appropriate help (possibly including residential treatment), take some time for yourself to recover, and open yourself to the whole process again as if you were experiencing it for the first time.

Kirsten Helgager, Psy.D.
Clinical Psychologist
AToN Center 888-535-1516

Regular Physical Exercise is a key Component to a Healthy Lifestyle

November 14, 2017 // by Aton Center

For a lot of people, part of their recovery plan is focusing on holistic health: mind, heart and body. Regular physical exercise is a key component to a healthy lifestyle, because it works on both mind and body. According to the CDC, regular exercise helps to reduce your risk of some diseases, maintain a healthy weight, increase longevity, keep you active into your later years, and improve your mood and mental health.

Regular exercise can lower your blood pressure, which can help to reduce anxiety. It pumps oxygen to your brain, lowers your stress hormones, and even helps your brain to make new connections – which improves memory and learning. It also increases the “anti-depressant” chemicals in your brain like serotonin and endorphins, making exercise the best non-medication therapy for your heart and mind.

At AToN addiction treatment center, staff and alumni are participating this weekend in the Heroes in Recovery 6K in Mission Bay. This is a great way to either jump-start a more active lifestyle, or to keep that activity going – and a chance to do it while having a good time with good company!

Kirsten Helgager, PsyD
Psychologist
AToN Center 888-535-1516

Myths About People in Recovery

November 3, 2017 // by Aton Center

There is a lot of misinformation about people who identify as being in recovery. Here are a few:

Myth: People in recovery are all the same.

Fact: People in recovery vary as much as people impacted by addiction. They have different jobs, socioeconomic statuses, cultures, beliefs, views, and hobbies. They define recovery within the context of their own lives.

Myth: People in recovery don’t have fun.

Fact: People in recovery report high life-satisfaction and joy. They absolutely laugh, have fun, socialize, and enjoy life in a way they did not before. It’s true that initially recovery is challenging and there is a learning curve, but the early struggle can lead to big rewards.

Myth: “Relapse” is always part of recovery.

Fact: While resuming use is part of some people’s addiction stories, it is by no means true for everyone. “ Slips and lapses are not mandatory parts of the process. With appropriate planning and attention, relapse is not a must. If one does start using or drinking again, it can be a brief, discrete event and the person can quickly get back on track.

Myth: People in recovery cannot spend time with people who drink and can only hang out with each other.

Fact: People in recovery can go anywhere and do anything that they want to do. It is advisable that until one feels comfortable and secure, they think carefully about people, places, and things that could jeopardize their recovery, such as bars or “normie” friends. However, each person is free to decide what works and act accordingly. It’s about being conscientious and honest with ones self.

Myth: People in recovery are unreliable.

Fact: People in recovery are committed to a life of personal growth, awareness, and personal responsibility. It is plainly false that they cannot be trusted. The thought that they just “relapse” at any moment, without any warning, is incorrect.

Being an ally to people in recovery involves dispelling myths. These are just a few of the myths you can correct. If you hear misinformation, you can do your part and set the record straight.

AToN Center 888-535-1516

Community Meetings

October 29, 2017 // by Aton Center

Social support in early recovery has been proven to be a huge help in a transition from a life of addiction to a life of recovery. Bonds with other people in recovery can help bolster confidence and conviction that a life fueled by alcohol and drugs leads to despair and misery. Relationships with like- minded people who can truly empathize with what it feels like to be in recovery and quell the loneliness and uncertainty of a sober lifestyle are invaluable.

At AToN Center, we require residents to attend at least one community support meeting per week to encourage the forming of social bonds in recovery. It has been shown that this requirements aids in the continuity between residential treatment and aftercare. AToN Center does not favor any one particular self- help meeting, in fact, we provide a variety of self-help meetings so that the resident can determine what resonates with them. The following is a list and brief description of some of the self- help meetings we offer on a weekly basis:

Refuge Recovery: According to founder, Noah Levine, it’s a Buddhist path to recovery. It is a practice, a process, a set of tools, a treatment and a path to healing addiction and the suffering caused by addiction.

Alcoholics Anonymous: An international mutual aid fellowship founded in 1935 by Bill Wilson and Dr Bob Smith. Its primary purpose is to help alcoholics stay sober and help other alcoholics achieve sobriety. This self- help meeting utilizes the 12 Step approach where participants give their will and life over to a higher power, take a fearless moral inventory, and commit to helping the alcoholic that still suffers.

Life Ring: A secular, non- profit organization providing peer run addiction recovery groups. The organization provides support and assistance to people seeking to recover from alcohol or drug addiction, and also provides support for their family members.

SMART Recovery: Self- Management and Recovery Training is an international non- profit organization which provides assistance to individuals seeking abstinence from addiction behaviors. The approach used is secular and scientifically based using non- confrontational motivational, behavioral and cognitive methods.

*Definitions of meetings from Wikepedia

Kate Judd MS, CADC II
CD Counselor
AToN Center 888-535-1516

Early Recovery: Making New Friends

October 12, 2017 // by Aton Center

All your friends were once strangers. A slightly intimidating dynamic can come into your life in early recovery: Making new friends. In our work with residents at the AToN center we highly encourage participation in community based recovery groups. The can be 12-step, SMART recovery or any of the various available alternatives. Spending time in rooms where others are openly discussing and working on recovery can be an invaluable asset. However, this also means getting through the nerves that can come from going to a place where you don’t know anyone and they may already have an established social dynamic. Here are a few tops to get the ball rolling on building new social support in your new recovery.

Try many meetings – Sometimes you will have to attend a number of different meetings at different times and at different locations in order to find one that works for you. To be honest there are bad meetings out there but don’t let those few experiences generalize to all of the meetings out there.

Go multiple times – Meetings can take on different vibes on different weeks depending on the attendees. If you are consistent in attending on meeting for a few weeks you will start to get a better feel for who the consistent participants are and their approach to recovery.

Small talk – If you aren’t ready to make disclosures about big picture struggles in your life you may want to start with something less intimidating. You can talk about movies, local restaurants, music, TV shows, pets, where you have lived, clothes, sports, etc. Sometimes the small talk will lead to the “big” talks.

Make time – Working your schedule so you can show up early and leave late will give you the breathing room to have the “meeting after the meeting.”

Ask for connection – During the meeting if you take a moment to disclose to the group that you are looking to build more support and find good meetings others will very often take the time to approach you after session.

These are just a few tips that will help you develop your own “recovery family” that will provide you with a crucial safety net throughout your recovery.

Chad K. Cox PsyD
AToN Center 888-535-1516

Why is Breath so Important?

September 5, 2017 // by Aton Center

Almost everyone has had a well-meaning friend encourage them to “take a breath” at some point. Practitioners of yoga, massage and other forms of therapies often focus on their client’s breath. So, what’s the big deal about breath? A lot – actually!

We all know that when we breathe, we inhale oxygen and exhale carbon dioxide. However many of us don’t realize that the rate of our breathing patterns can dramatically affect our bodies! Here are some common symptoms of overbreathing (i.e. “breathing too fast.”):

Asthma symptoms (bronchial constriction, airway resistance)
Chest tightness, pressure and pain, blurred vision
Muscle Tension
Stomach concerns (pain, constipation, diarrhea)
Dizziness

These are only a handful of symptoms that can be caused by overbreathing! In a gross oversimplification of respiration (forgive me physiologists!), when we breath too quickly, we exhale too much carbon dioxide. This changes the pH level in our blood – causing oxygen to be overbound to hemoglobin. This means that while blood is pumping to our organs and tissues, the oxygen is not being released!

Our body becomes oxygen starved! This is why “mindful breathing” is important. At least once a day, just notice your breath and allow it to slow to a comfortable rhythm. Avoid very deep breaths (this causes another form of physiological distress), but allow full and comfortable breaths. Many individuals find they only have the patience for this exercise for several minutes at a time. That is ok – we all have to start somewhere! In general, it is recommended to practice mindful breathwork for at least twenty minutes a day. Again- something is better than nothing, so don’t let that discourage you!

Many indivduals work up to a time period that works for them – and you can determine this for yourself. If this is an area that is intriguing to you, I encourage you to find a biofeedback practitioner, who is appropriately trained in breathing retraining, to assist you. It may be surprising to you which of your symptoms may be improved by this simple shift!

Cassandra Cannon, Ph.D.
Clinical Director
AToN Center 888-535-1516

Relapse Rates Are Comparable to Other Chronic Diseases

September 1, 2017 // by Aton Center

According to the National Institute on Drug Abuse, addiction’s relapse rates are comparable to other chronic diseases – such as diabetes, hypertension and asthma. According to:

This is one of the reasons that continued support is vital for those seeking to maintain a sober lifestyle. AToN Center not only recommends our residents continue treatment at the next level of care upon discharge, but we also seek to foster an active and healthy sober support system for our Alumni. Each resident who completes treatment at AToN is afforded lifetime privileges in our Aftercare Program. This includes a weekly phone call from a clinician and weekly support groups on Saturdays on AToN Campus.

AToN hosts quarterly events for our Alumni, including New Years Day celebrations, a 6K walk/run and other events. Additionally, our AToN Alumni Committee is active in reaching out to each other and to new Alums to create added support. Many of our Alums are eager to assist those on their new path to recovery and to share the joy they have found themselves in this new lifestyle.

Cassandra Cannon, Ph.D.
Clinical Director
AToN Center 888-535-1516

Drug & Alcohol Residential Treatment Aftercare

August 24, 2017 // by Aton Center

The work you do in treatment is significant and can be really deep and emotional work. Equally and often more imperative is what you do after treatment to maintain your sobriety. People tend to mistake the time after treatment for the easy part or the time where you let the hard work “carry you through” the rest of time.

This can be a dangerous and sometimes grave mistaken belief. When you leave treatment is truly where the rubber meets the road and life begins to challenge us in ways we can only hope to have prepared for. At AToN Center we begin working on Discharge planning early on in treatment and make recommendations for continued care for our residents to remain supported along the way.

We also offer Saturday Aftercare Groups and weekly calls to check in and assist when needed. The road of recovery does not end when treatment shifts, it is just the beginning of a new chapter. We wish you all a happy, healthy, amazing journey!

Namaste
Kristin Colton, CATC II
CD Counselor
AToN Center 888-535-1516

Creativity in Sobriety

July 25, 2017 // by Aton Center

An initial challenge that many face in getting sober is the vacuum of time and energy which presents itself when no longer occupied by an addiction.

While in the thralls of using and abusing substances this can become the primary source of recreation and even socialization. When entering into recovery suddenly a person can find themselves feeling bored or empty. It is simple to make the drugs the solution but when removed then more options will need to be explored. Here is when sobriety requires some creative thinking and planning.

One way of searching this is by asking yourself about activities in the past that you once enjoyed. If you played sports in high school you may want to find an athletic pass time. If the guitar or piano has gathered too much dust from lack of use, you could sign up for lessons or find others to play with. If the old friends were all oriented around drinking or using this will mean looking for a club, hobby, or activity that will bring people together for a healthy reason.

Finding these sober activities may require more creativity and effort but they will lead to a more sustained recovery and deeper meaning in life.

Chad K. Cox PsyD
AToN Center Treatment Center 888-535-1516

Grounding During Recovery

July 11, 2017 // by Aton Center

Sometimes life can throw everything at us at once. Work difficulties, legal problems, family distress and other unforeseen curveballs can send us into a tailspin.

At these moments, it is helpful to do something concrete to ground ourselves. Redirecting ourselves to use all five senses, we may be able to bring ourselves back to the moment. Here are some helpful tips:

Touch: Squeeze a stress ball, float or swim in a pool, take a bubble bath, pet your dog or cat.

Sight: Take a walk in a beautiful part of town, go to a museum, sit in a garden, look at old photo albums.

Sound: Listen to soothing music, sit by a waterfall, listen to a meditation guide, sit in nature and try to identify all of the different sounds around you.

Smell: Bake some bread and enjoy the scent, smell flowers, light a scented candle, smell your favorite perfume.

Taste: Make your favorite meal and savor each bite, drink something soothing, like herbal tea or hot chocolate.

Once you find that you are grounded, then you will be able to face your stressors with more poise and confidence. Remind yourself to tackle one small task at a time, be gentle with yourself and seek support during these times.

Cassandra Cannon, Ph.D.
Clinical Director
AToN Center 888-535-1516

The Joint Commission

Affiliations

Licensure and Certification

AToN Center – Proud Supporter

Drug and Alcohol Treatment for Men and Women