relaxation

AToN Center Addiction Treatment in San
Diego, CA |relaxation

Triggers

January 28, 2018 // by Aton Center

One topic that we address consistently is how to manage triggers. I also see many of the AToN principles incorporated into the following steps. I hope this can help someone in a pinch!

How to Deal with Triggers:

Stop, breathe, calm yourself.
Think about what just happened. . .what exactly was triggering? Why? What feelings did it provoke? Were those feelings a rational reaction to the situation?
Tell yourself verbally that you are not going to let this hinder your recovery.
Make a list of all the reasons for recovering.
If there is someone you can talk to, go to them. Even if you don’t go into specifics, let them help.
Allow yourself to feel upset about the trigger – you can’t hide away your feelings! Acknowledge that the situation affected you and take steps toward carrying on regardless.
Remember the bigger picture – the end goal: FREEDOM
You are loved and worthy.
Do something that pleases you.
Relax, you’re doing so well, I believe in you.

I found this Information from Ocd9Teen and felt it was an intelligent, concise, step-by-step “how to” that could be of benefit to anyone in recovery. I cannot take credit for the following steps – but I am grateful for all of the support that is out there for all in recovery.

Cassandra Cannon, Ph.D.

Clinical Director

AToN Center 888-535-1516

Post Acute Withdrawal Syndrome

November 27, 2017 // by Aton Center

When residents enter into treatment, often they fear the physical withdrawal symptoms and forget about the emotional and psychological withdrawal symptoms that can make long-term sobriety so difficult.

These emotional and psychological symptoms comprise the second stage of withdrawal, called “Post Acute Withdrawal Syndrome” or P.A.W.S. There is no set length of time that these symptoms may linger. It depends on variables such as age, length and type of substance misuse, environment, and recovery program.

Post Acute Withdrawal symptoms may include the following:

Lethargy
Anhedonia
Emotional Lability
Stress Sensitivity
Memory Problems
Sleep Disturbances
Physical Coordination Problems

At AToN Center, we teach you how to manage P.A.W.S symptoms by providing recovery study groups, mindfulness exercises and developing healthy habits with emphasis on the following:

Stabilization and Awareness (Mindfulness)
Nutrition
Exercise
Relaxation
Spirituality
Balanced Living

While there is no short- term “cure” for Post Acute Withdrawal Syndrome, AToN Center focuses on developing the ability to accept and manage the uncomfortable symptoms. Recovery from addiction is a process that requires learning new coping skills and developing a healthy support group to be maintained long after leaving AToN Center.

Kate Judd M.S., CADC-II
CD Counselor

AToN Center 888-525-1516

CD Counselor

The Basics of Early Recovery and Self Care

August 26, 2017 // by Aton Center

In conducting therapy with clients at the AToN Center I often see many highly functioning people with multiple responsibilities who are sustaining their complex lifestyles, often temporally, with drugs and alcohol. I often recommend that people get back to the basics. This can include eating well, developing healthy sleep cycles, positive socialization, and simple relaxation.

In sobriety many people have to re-learn basic life skills that have gone ignored or bypassed for many years. For example, instead of eating readily available fast food or nothing at all, a person can make the time to go to the grocery store and have a salad. Yes, this does not sound as grandiose as “fixing all of life’s problems” but this is a simple step which can improve your health and help you feel better today. Learning to stick with a sleep schedule and stay away from naps can be a challenge.

Again, this is not going to lead to “peak experience” but there may be a day when you actually feel well rested with good energy. Also, rather than planning an elaborate party, with a multitude of socialites and acquaintances, imagine having a close friend over for dinner and even cooking and cleaning together.

Many people early in their recovery are often reflective on missing out on these small moments of self-care as they have dedicated their lives to their addiction. It may sound simple but these moments can help a person feel more grounded and centered.

Chad K. Cox, PsyD
Licensed Psychologist
AToN Center 888-535-1516

Relax

June 19, 2017 // by Aton Center

Why is relaxation so important for those in recovery from addiction?

There are many benefits from practicing relaxation in recovery including stress reduction, physical relief, quieting the mind, and connecting within. All will help with relapse prevention.

Many individuals use substances to unwind and relieve the stress or avoid the difficult situations that tend to pile up in our lives if left unattended. Mindfulness Based Relapse Prevention is a practice taught at AToN Center that allows our residents to explore how taking time to get centered and grounded can bring about a sense of well being and serenity.

When we learn to manage stress and cope with cravings as well as fully connect with the self we can walk with more confidence in recovery and feel prepared for the challenges life throws our way. Give yourself a gift: Relax… Take it all in… And let go… Just Breathe.

Kristin Colton CATC II
AToN Center 888-535-1516

Benefits of Meditation in Recovery

February 9, 2017 // by Aton Center

At AToN Center, we strive to educate our residents on how to balance the mind, body and spirit. One important tool that many of our residents utilize is meditation. Meditation has been practiced for thousands of years, and for good reason! It can help with stress reduction and anxiety management.

During a meditative experience, the goal is to focus the mind and let go of competing thoughts that can cause unnecessary distractions. I will often say to our residents, “Notice any sounds that are distracting, let them go, and return your attention back to your breath.” This continued process can result in increased physical, spiritual and emotional well-being.

According to the Mayo Clinic, the emotional benefits of meditation include:

Gaining a new perspective on stressful situations
Building skills to manage your stress Increasing self-awareness
Focusing on the present
Reducing negative emotions

Research also suggests that meditation may be beneficial for physical conditions such as:

Allergies
Asthma
Binge eating
Cancer
Depression
Fatigue
Heart disease
High blood pressure
Pain
Sleep problems
Substance abuse

The most important thing to remember is to not judge your meditation skills! There is no right or wrong way to meditate, what matters is that you are attending to your personal needs by taking a break and practicing self-care.

Cassandra Cannon, Ph.D. – Licensed Clinical Psychologist
AToN Center 888-535-1516

Stress Awareness Month

April 10, 2014 // by Aton Center

April is Stress Awareness Month! Unfortunately, we all have stress in our lives. Some stress we are able to eliminate. When are are not able to eliminate stress, it is important to take good care of our emotional, spiritual and physical health.

Below are some tips from the U.S. Department of Health & Human Services: Be sure to make time for fun and relaxation so you’ll be better able to handle life’s stressors. Carve some time out of your day – even 10 to 15 minutes – to take care of yourself. Also, remember that exercise is an excellent stress reliever. Everyone has different ways they like to relax and unwind.

Here are a few ideas to get you started:

• Take a walk
• Read a book
• Go for a run
• Have a cup of tea
• Play a sport
• Spend time with a friend or loved one
• Meditate (learn how in the sidebar)
• Do yoga

Take care –

Cassandra Cannon, Ph.D. – PSY24315 Licensed Clinical Psychologist Clinical Director

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