stress

Belly Breathing: Helps with Stress

March 18, 2018 // by Aton Center

Diaphragmatic breathing (DB) has become a staple intervention in the treatment of anxiety disorders, stress-related conditions and addictions. The diaphragm – a sheet of muscle connected to the base of the lungs – is a key muscle in the breathing process. Exerting the diaphragm as you breathe pulls down on your lungs and expands the amount of oxygen it can ingest. Not only do your lungs capture more oxygen via DB, but the bottom half of your lungs are densely coated with alveoli.

The increased number of alveoli amplifies the oxidizing effects of DB, the bottom half of your lungs able to transfer more oxygen into your blood system than the top section. The more oxygen-rich our blood, the less demands on your heart. With the infusion of oxygen into the blood supply, the heart can more easily pump oxygen across the body. That effect lowers blood pressure. DB also activates the parasympathetic nervous system (PNS), which helps to further lower BP. The PNS serves as the body’s braking system, kicking in to slow down our physiology in times of stress.

Those who practice DB with some regularity prime the PNS to more forceful combat stress. The ritual practice of DB, then, enhances your body’s resilience against stress. Lastly, the diaphragm interweaves with the viscera in a way that its contractions secondarily massage the heart. Like all muscles, the heart enjoys a good massage, DB helping to easy its tension and again to lower BP. Practicing DB 3 times a day,

In 5- to 10-minute intervals, can greatly inoculate you against stress. For those in treatment and early recovery, managing stress is an especially critical skill in early recovery, as stress commonly triggers cravings.

To see more on DB, Please Watch:

Kevin Murphy, Psy.D.
Psychologist

AToN Center 888-535-1516

Creativity And Problem Solving At AToN Center

November 23, 2017 // by Aton Center

At AToN Center the residents create beautiful floral arrangements as part of a mindfulness and meditation exercise. The exercise illustrates the unique way each individual approached problem solving.

Residents find the opportunity to tap into their creativity, to embrace nature and its natural flow, and to learn a healthy coping technique for reducing stress and developing balance.

Beautiful floral arrangements created by AToN residents.

AToN Center 888-535-1516

Stress and Recovery

July 10, 2017 // by Aton Center

Learning how to manage stress over the long run is an essential tool for a successful recovery.

When in the midst of your addiction many people become “functioning” because they take on many responsibilities and issues knowing that they will have the eventual immediate gratification and relief that can come with using after the fact.

You can anticipate that in the early stages of your recovery you will feel much more acutely the strains of your tasks. If pressed hard enough, and without other healthy tactics on board, these pressures can bring you back to your addiction.

Healthy stress management means that you accept you will not have the same potency of relief but that the results can be longer and more enduring. Learning to make time for your coping skills, putting them in your schedule and being disciplined about your relaxation time will help you to weather the eventual storms.

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

Acceptance

June 21, 2017 // by Aton Center

Acceptance in Recovery

When one enters into recovery we go through a process of grief, not much different than grieving the loss of a loved one. Losing our best friend, the only coping skill we know, our way of escaping or handling stress, the only fun in our lives, etc. can be extremely difficult.

Understanding the stages of grief can help us to understand what it is we are going through and to learn how to get to the other side of the pain.

Dr. Elizabeth Kubler-Ross found that there are five stages to a person’s grieving process.

We can look at these stages as they relate to grieving substances and behaviors that have been troublesome in our lives.

Denial

This is usually the beginning of seeing a problem where ofen we think and say things like:
I don’t really have a problem
I can quit any time I want
I’m not an addict/ alcoholic or anything like that

Anger

As we begin to accept we have a problem and experience feelings of anger we are likely to make statements like:

Why me
This isn’t fair
I can’t believe this is happening
It’s all because of … Sometimes we blame others for our problem; family, job, stress, the law, ect.

Bargaining

This is the stage where we may be tempted to postpone the inevitable. We may be thinking and saying:

I can just cut back
I’ll switch to something milder
I can just drink and not do drugs
I don’t need to do everything they suggest in recovery I don’t need help I don’t need to continue going to meetings after treatment, I can do it on my own

Depression

As we begin to acknowledge the loss it’s natural to experience some sadness. Some typical comments in this stage are:

I feel so deprived
I don’t know what to do with myself
I feel like my life is over
I’m lonely
How will I ever get along without …

Acceptance

As we enter into acceptance we can see the light at the end of the tunnel. We may begin to think and feel more positive. Some comments in the acceptance phase may sound like:

I think I’m going to be successful in my sobriety I don’t like this but I can stick with it I would like to drink or use but I choose not to I’m going to learn to like this new clean lifestyle I’m in recovery!

The key to moving through these stages is all in our attitude. We can choose move through them with a sense of challenge, expectation, and excitement over what lies ahead for us!

Kristin Colton CATC II
Chemical Dependency Counselor
AToN Center 888-535-1516

Managing Stress And Relapse Prevention

December 27, 2016 // by Aton Center

At AToN Center, we acknowledge the importance of taking care of the mind and as well as the body in an effort to maximize our resident’s quality of life. Research suggests that stress is an important risk factor for the development of substance use disorders as well as relapse. This is because many of the systems of our bodies are activated by stress. We believe it is paramount to help our residents learn how to manage stress as an important part of their relapse prevention plans.

Part of my role at the AToN center is to offer Heart Rate Variability Biofeedback as a means to this end. This type of biofeedback monitors the heart rhythms and signals the user (with visual and auditory cues) when their heart rhythms are ordered and rhythmic (called coherence). This coherence is present when the heart is operating in a healthy and efficient manner. During these individual biofeedback sessions, different stress management skills are taught to our residents – such as breathing retraining, guided imagery, meditation and progressive muscle relaxation – while connected to the biofeedback device. This allows our residents to learn which skills produce the most positive effects so they can incorporate them into their daily lives. This is one of many services offered at AToN Center.

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

World Suicide Prevention Day

September 10, 2015 // by Aton Center

Today, September 10th, is World Suicide Prevention Day. A day to raise awareness and resources for something that, according to a World Health Organization report, claims the lives of 800,000 people a year.

800,000 lives.

800,000 stories.

800,000 people who felt they had no one to turn to.

If you or someone you know is struggling with suicidal thoughts, please call the National Suicide Prevention Hotline at 1-800-273-TALK (8255). There are other options and there is help.

In so many cases, underlying mental health issues are a factor among those seeking treatment for addiction. Suicide is not the answer. Alcohol is not the answer. Drugs are not the answer.

If you or someone you know is struggling with addiction, please call us at 888-535-1516.

AToN Center

Preparing for the Holiday Season

August 29, 2013 // by Aton Center

Preparing for the Holiday Season, Staying Sober

With the holidays approaching there may be many emotions surfacing for those in recovery and families as well. Often people in treatment or recovery from addictions are flooded with anxiety, stress, self doubt, and loneliness when thinking of upcoming holidays.

There may be many emotions and memories that trigger urges and cravings to use again. It is a good idea to think ahead and plan for these emotions and situations around the holiday gatherings.

Some tips for enjoying holidays and learning how to create new traditions and experiences in recovery are as follows:

Good Self-Care is Vital.
Enhance Your Support System.
Find New Ways to Celebrate.
Focus on Your Recovery Program.
Release your Resentments.
Bring a Buddy.
“Bookends” are Important.
Get in Touch with Spirituality.

Kristin Colton CATC-II
Addiction Treatment Counselor, San Diego
AToN Center 888-535-1516

Stress Awareness Month

April 19, 2013 // by Aton Center

April is Stress Awareness Month and AToN Center is joining other healthcare professionals in increasing the understanding that stress has upon individual’s emotional and physical health. Managing stress is an important part of a well balanced recovery program. Stress has many effects on the mind and body; neurologically, stressful situations often increase the likelihood of individuals reverting back to old, habitual ways of coping (such as substance use). With permission from HeartMath, this link will take you to the “De-Stress Kit for the Changing Times,” by Doc Childre, and has many helpful reminders about stress management. Take the time to review this helpful information and incorporate stress management practices into your recovery plan.

Happy Recovery!


Cassandra Cannon, Ph.D. Licensed Clinical Psychologist

Denial

Anger

Bargaining

Depression

Acceptance

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