6 Keys to Making Healthier Choices, Big and Small

We all know a few lifestyle choices that we’re making could—and should—be healthier. Most of these choices are probably small, such as choosing vegetables instead of fries with dinner. Others, however, can be harder and more time-consuming. With everything you have crammed into your day, how can you make room for healthy choices?

First, it’s important to remember to start small. Making minor lifestyle changes will be easier and help you develop the discipline to make more major ones.

Some such health strategies you can try out right now include:

● Meal Prep: It’s easy to swing through the drive-thru when you are pressed for time and can’t spend an hour cooking. If you can devote one afternoon or evening to cooking for the week, then a meal prep routine can keep you eating healthy meals even on the go.

● Clean Air: Sometimes we don’t get the breath of fresh air we want or need. If you suffer from chronic allergies, sinus infections, asthma, or a cough, then purchasing an air purifier can remove the majority of the pollutants causing you distress.

● Meditate: Even just 10 minutes of meditation a day can have a powerful impact on stress, anxiety, motivation, and self-esteem. Carving out time in the morning is ideal, so that you can tap into those benefits all day. Try to sit in silence, use a guided meditation app, or start a walking meditation practice.

There are so many other simple ways to sneak in whole-body health strategies, such as taking the stairs, using a standing desk, practicing self-care, and challenging yourself to learn or explore something new. These simple life changes really can add up to big improvements. However, there are some habits that are harder to address. Making more substantial changes can be challenging for some people, especially in the beginning.

These situations might include:

● Weight Loss: For people who are overweight or obese, making choices that burn fat and build muscle take time. If you latch on to a quick fix—fad diets, pills, or surgeries—then you aren’t addressing the root problem, nor are you really making yourself any healthier. Find balance by aligning your diet with the newly updated food pyramid. And follow the CDC’s recommendations for exercise: 150 hours of moderate activity and two days of strength training per week.

● Addiction Recovery: Few things in life are as challenging as overcoming addiction. Exploring new hobbies is one of the most effective strategies for staying the course on the road to recovery. In addition to developing and maintaining a healthy diet, exercise is a great hobby for people in recovery, as it has both a physiological benefit, as well as mental health rewards. Staying active not only improves mood, boosts energy, and prevents disease, but it also protects the brain against the damage caused by long-term drug and alcohol abuse.

● Codependency: People dealing with codependency issues have a tendency to care so much for the well-being of others that they neglect their own health. You have to be able to strike a balance between your dedication to other people and to yourself. This is hard because, in many ways, codependency is also a form of addiction. One of the most effective—and arguably most difficult—health strategies here is to practice saying no. When you agree to serve others as a sacrifice to your own well-being, you are really serving no one. Instead of saying yes, try saying, “Not right now.” Or, you can connect the requestor with someone who has the skills or capacity to help. Most importantly, set healthy boundaries and stick to them. You may even need to write them down so that they feel more solid and you feel more secure.

All too often, we try to make big changes happen overnight, and they rarely stick. Thinking small doesn’t mean you aren’t making progress; in fact, it means quite the opposite. Be honest and open with yourself about what you need to be healthy and happy, and take baby steps toward it.

Photo by Pexels

from
https://www.theliferecoverycoach.com/single-post/6-Keys-to-Making-Healthier-Choices-Big-and-Small

7 Proven Drug Intervention Tips for Families

People that struggle with drugs may deny their addiction. They also may fail to recognize the enormous impact their actions have on others. Interventions help people make the connection between their drug use and how it impacts the people around them.

But drug abuse is a complex medical disorder. It’s not an easy habit to kick or admit to having. As a result, holding an intervention with a substance abuser is challenging. Seeking help from an addiction specialist can be the key to overcoming this enormous challenge.

Addiction specialists can help deliver a successful intervention. They can also help you gain the addict's trust, point out her path to change, and deliver the right points of leverage if your loved refuses to get treatment.

Holding an intervention, however, is easier said than done. Interventions are highly-charged emotional events that can be uncomfortable, scary, and confusing. So, hosting one takes work and planning.

Below are seven proven drug intervention tips that increase your chances of hosting a successful intervention.

1.Select participants carefully

Interventions impact addicts the most when their closest family, friends, and colleagues attend. You want people that the person thinks to support him fully. These people can bring the truth right to your loved one's doorstep.

2.Choose what you'll say well in advance

Focus on behaviors and how they hurt attendees. Be specific, detailed, and honest. Don't exaggerate about the examples you're giving. Don't be wishy-washy or provide the person wiggle room. And don't attack your loved one personally. That doesn’t get it done. Instead, emphasize love and care, andexplain to them how you can help.

3.Be ready for almost anything

Shame is a drug abuser's worse nightmare. They'll go to any lengths to hide the shame of their addiction outwardly, so be ready for anything, including anger and violence. Also, talk through the potential reactions that the person may have and how to handle them if they occur. Focus on being calm and honest, and on minimizing the anger that the person may display.

4.Plan a practical way out for the person

Presenting a problem without providing a solution wastes everyone's time. It also risks escalating emotions. So, decide upfront what actions you want your loved one to take. Do you want him to enter rehab? Do you want him to stop using immediately? Do you want to offer him a place to stay that's away from his "triggers?” If you want him to do something, be ready to explain why, when, and how.

5.Address the possibility of inaction beforehand

People require strong motivation to change their thinking and behavior. So, telling someone that you’ll be disappointed if she doesn't, won't cut it. Instead, decide on what the consequences will be if they don't seek help. Consequences might be withdrawing financial support, removing access to shared living arrangements, or firing the person from a job. Also, decide exactly how you will broach the subject.

6.Use warm, open body language

Body language says a lot—, especially in a highly charged situation. Sometimes, your body language says more than your words. Clenching your fists, crossing your arms, and looking exasperated—these things show your loved one you’re frustrated. Instead, try to relax as much as possible, look directly at your loved one, and don't use body language that she could misinterpret as hostile.

7.Choose the right time

Selecting a time when everyone is available. You also want to choose one when you're loved one isn't high, like the morning. Holding an intervention when your loved one is on something is a waste of time. You also want to choose the place carefully. You want a place where the person is comfortable, that’s familiar to him or her, and is private.

These proven drug intervention tips can help you create a meeting that makes an impact and pushes your loved one to act. Holding a successful intervention isn’t easy. So, bringing in a specialist to help you hold an intervention makes sense. Doing so increases the chances you'll succeed with one.

from
https://www.theliferecoverycoach.com/single-post/2018/12/31/7-Proven-Drug-Intervention-Tips-for-Families

The importance of exercise during recovery from addiction

For the millions of Americans who are in substance abuse recovery, it’s essential to find ways to cope with stress, anxiety, and the symptoms of depression in healthy ways to avoid relapse.
Follow these tips to fully understand the role of staying active plays on your road to recovery - https://www.theliferecoverycoach.com/single-post/2018/11/01/In-Recovery-How-Getting-Active-Can-Help

How Better Sleep Habits Can Encourage a Healthier Life

Image courtesy of Pexels

Did you know there is a link between sleep and mental health? It seems how well you snooze could directly affect your mind’s overall wellness. Here’s how the two are related, as well as what steps you can take to improve your slumber so you can enjoy better mental well-being.

Correlated and Correctable

You might be surprised to hear that there is a direct relationship between how well you sleep and your mental health. However, some studies indicate the two are closely connected, and in fact, several mental health issues can impact your sleep habits — and vice versa. Suffering from anxiety, depression, stress, or bipolar disorder can leave you more inclined to develop insomnia. On the other side of the equation, having insomnia can potentially increase your risk for issues such as depression, but that’s not all. According to research cited by Tuck, people with an addiction are from five to 10 times more apt to have sleep disorders. It’s a slippery slope since people will often self-medicate to manage their issues, whether it’s insomnia, anxiety, depression, or other mental health concerns. What’s more, those recovering from addiction need plenty of sleep to heal. Thankfully, regardless of your situation, there are many ways you can improve your sleep habits to help end unhealthy cycles.

Check Your Sleep Environment

Missing out on shut-eye is a frustrating issue, especially if you realize you would feel better with more sleep. Adjusting your bedroom to be more conducive to sleep quality can be a great first step. For instance, the color of your bedroom walls could be contributing to your tossing and turning at night. Generally speaking, calming shades of earthy colors and pale blues tend to promote better sleep, and bold hues can make you feel more alert. The temperature of your bedroom can also be a factor in how well you sleep, though cooler temps tend to be optimal. Aim for a range between 60 and 68 degrees, depending on your comfort level.

Stick to a Schedule

Adopting a good sleep schedule can help you avoid counting sheep. By going to bed at the same time each night and getting up at the same time each morning, you can effectively train your mind and body when to go to sleep. It’s important, however, to stick to the same schedule every day, even on weekends. Entrepreneur points out that you can also benefit from a nightly ritual. A little time unwinding to help you release from the day’s stressors and events can settle you for better sleep. Think of things that help you let go of your anxieties. Do some stretches, go for a stroll, lay out your things for the next day, and take a warm bath.

Lights Affect Your Nights

Spending time in the sun can have a big impact on how well you sleep at night, and it appears the earlier in the day you can take in some sunlight, the better. Try to get outside for a half-hour or so within the first hour after you rise, and expose both your eyes and your skin to the sun’s rays. Hang out on your porch munching on breakfast and surfing the web, or take a walk with Fido. Then, at the end of the day, plan to spend time in dim lighting for a half-hour or so before turning in for the evening. Avoid using electronics right before going to bed, since the blue light from tablets, televisions, smartphones, and laptops can make you feel more energized. Plan on an unlit, fully dark room for the best sleep quality.

Sleep is important to your mental well-being. So, make some adjustments to your environment and daily habits for better shut-eye. Instead of staring at the ceiling, drift off into restful sleep so you can enjoy a happier, healthier life.

from
https://www.theliferecoverycoach.com/single-post/2018/12/15/How-Better-Sleep-Habits-Can-Encourage-a-Healthier-Life

7 Tips on Holding an Intervention by David Marion

Does your loved one deny her addiction? Is she reluctant to seek help for her disease? Is she beyond the point of making sound decisions?

Then, it’s time to stage an intervention - https://www.theliferecoverycoach.com/single-post/2018/11/15/7-Step-Guide-on-How-to-Stage-a-Drug-Intervention

Do interventions work? Yes, it can help boost your loved one’s chances of recovery dramatically. Interventions are a proven recovery strategy.

David Marion's 7 Steps to Stage a Drug Intervention, David L Marion's Step to a Successful Drug Intervention

Does your loved one deny her addiction? Is she reluctant to seek help for her disease? Is she beyond the point of making sound decisions?

Then, it’s time to stage an intervention.

Do interventions work? Yes, it can help boost your loved one’s chances of recovery dramatically.

Follow these 7 steps to properly stage an intervention - https://www.theliferecoverycoach.com/single-post/2018/11/15/7-Step-Guide-on-How-to-Stage-a-Drug-Intervention

7 Step Guide on How to Stage a Drug Intervention

Does your loved one deny her addiction? Is she reluctant to seek help for her disease? Is she beyond the point of making sound decisions?

Then, it’s time to stage an intervention.

Do intervention work? Yes, it can help boost your loved one’s chances of recovery dramatically. Interventions are a proven recovery strategy.

Interventions show addicts that loved ones are concerned. They spell out the impact his addiction had on family and friends. And they provide a way to encourage and gently push the loved ones to seek treatment.

But not all interventions are the same. Nor do they all happen in the same order or the same steps. Many specialists believe interventions work best when tailored to an individual or a family’s needs. Whatever the case, they can help addicts seek treatment if the intervention is successful.

Below are some critical steps on how to stage a drug intervention.

The key to performing a successful intervention is to remain calm throughout and speak respectfully—even when tempers flare. Staying calm and respectful can help you convince the addict to seek the help he or she needs.

1.Plan your intervention

Conducting an intervention just doesn't magically happen. You need to plan them out thoroughly. Decide who you want to take part in the process as well as where and when you want it to take place. Also, decide how you’ll get the addict to the location. Make sure each person participating in the meeting chooses what he or she will say and rehearses it.

2.Unite those affected by addiction

Addiction impacts more than just the addict. Include these people in the intervention. Contact co-workers, significant others, family, friends — anyone affected by the addict's actions and willing to share his or her story with the addict. Each person will take turns addressing the addict.

3. Select a private setting for the intervention

This step, like many in the process, is critical. It can be at a friend’s or a relative’s, or even the addict’s home. Make sure it’s convenient, provides plenty of space, and affords privacy. Also, make sure it’s somewhere where the addict will not suspect an intervention will take place. You never want the addict to suspect an intervention will occur. Catching the addict off guard is critical.

4. Have everyone there waiting

One or more members of the intervention will need to get the addict to the planned location. Make sure everyone is waiting when he or she gets there. If you have an intervention specialist there, he or she can help convince the addict to stay and listen. Once you do that, have each person address the addict and tell them the impact of his or her addiction on the speaker’s lives.

5. Talk to the person behind the addiction

The person you’re trying to reach has no control over their condition. That’s something everyone in the intervention needs to realize and keep in mind. The person they know before is still there deep inside, but be ready for a backlash during the meeting. Remember, it’s not the loved-one talking, it’s the alcohol or drug.

6. Present the facts clearly but lovingly

Among the most critical steps in intervention is to present the facts clearly but lovingly. Make sure the loved one understands exactly they’ve done and how it affected family and friends. It provides evidence for the idea that their disease has gotten to the point where they need help but you need to do it without making them feel like you are attacking them.

7. Present an ultimatum to the addict

The intervention may last for a while. Before it ends, make sure you present the addict with an ultimatum. He either enters a treatment facility, or he faces certain consequences. They need to realize that if they refuse they may forfeit things like financial support, other people covering for them, maybe even banning them from family functions

Holding an intervention can dramatically boost your loved one’s chances of recovering. So, don’t be afraid to consult drug intervention specialist if need be. A specialist can help you plan and stage a successful intervention — one that gets your loved one to seek help.

And don't give up if the loved one refuses to go to treatment. Your loved one may approach you later after thinking about it. The bottom line: You can't force someone into treatment, but you can be there when your loved one is ready to do it.

from
https://www.theliferecoverycoach.com/single-post/2018/11/15/7-Step-Guide-on-How-to-Stage-a-Drug-Intervention