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Finding a Suitable Work-Life Balance to Encourage More Sleep

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Improving or finding a manageable work-life balance can help you sleep better. In return, catching up on more sleep can impact your ability to function effectively at work or affect your presence at home. 

However, sleep can be challenging to accomplish when you’re trying to juggle your work life and personal life. Maybe you’re feeling the weight of the responsibilities on your shoulders, and you find yourself thinking about what needs to happen the next day. Whatever it is that’s keeping you awake, you will feel the effects of sleep deprivation in all areas of your life. 

Sleep plays a significant role in our mental and physical health. If you’re waking up fatigued each morning, listen to your body. It’s time to make a change to better not only yourself but your relationships at work and home.

Dangers of Not Getting Enough Sleep 

Not sleeping enough at night can lead to many negative outcomes that in turn affect work and home-life. Researchers found that insomnia is responsible for 274,000 workplace accidents and errors each year. These errors include vehicular accidents while on the job or causing an assembly line to be shut down. 

Sleeping less than the recommended seven to nine hours a night impacts you more than just making you feel cranky, groggy, and unable to focus. Physical complications include weight gain, high blood pressure, and a weakened immune system. Further, sleep deprivation is associated with increased heart rate and higher levels of certain chemicals linked with inflammation, which may put extra strain on your heart.

The Link Between Sleep and Mental Health 

Sleep problems can also lead to long-term mental health concerns and the development of mental health disorders like clinical depression, anxiety, bipolar disorder, and attention-deficit hyperactivity disorder (ADHD). About 75% of those with depression show symptoms of insomnia, and evidence suggests that poor sleep may induce or worsen depression. 

Sleep stages also play a crucial role in brain health, enabling better thinking, learning, and memory. If you’re trying to get your work-life balance back on track, then it’s essential to find a way to detach after hours so you can get a good night’s rest.

Improving Your Work-Life Balance to Improve Sleep

There are several ways you can work towards improving your work-life balance, including:

#1. Unplug After Hours

This may seem like a no-brainer, but making yourself unavailable once you leave the office so you can relax or spend time with your family will do your mental health wonders. Delete your email from your phone, do not respond to text messages, or make a point to leave your laptop at the office. Unplugging after hours will require some planning ahead so you can fully disengage the second you get home. 

Our motivation to succeed professionally can cause us to push self-care or personal relationships to the side. It is crucial to be careful about letting work take over your home life.

#2. Prioritize Projects 

If you have a deadline coming up or a number of projects to complete before the end of the week, try to dedicate the mornings to those so you can leave on time. Don’t set yourself up to have to stay late to get caught up.

#3. Never Be Afraid to Say No

Saying no to extra work obligations can be one of the most challenging yet most important things you can do. It’s a significant step to take to achieve a healthy work-life balance. This can help you prevent burnout. Only take on what you know you can accomplish during work hours, so the additional stress doesn’t take a toll on your sleep.

Balancing Home-Life and Work-Life

We’ve all found ourselves struggling with catching up on work at home then attacking several chores past our bedtime. Take the glass ball theory by author Nora Roberts. She states, “the key to juggling is to know that some of the balls you have in the air are made of plastic, and some are made of glass.” 

The takeaway of her analogy is that sometimes it’s okay to let the plastic balls drop to save a glass ball from shattering. Plastic balls may include baking cupcakes from scratch for the kids to take to school or staying up until midnight checking your email. These balls will bounce back with no harm done if they fall. 

Sometimes it can feel like you’re juggling a thousand things at once that fit into the categories of “work” and “life:” children, friendships, exercising, deadlines, meetings, cleaning, errands, appointments, etc.  When it comes to doing it all, sometimes you have to sacrifice a ball from time to time, and that’s okay. 

Juggling work and home life priorities can result in sleep deprivation if you can’t find a suitable balance. Work-life balance is a mental health issue and one that’s often overlooked. Taking on too much responsibility throughout the day can stress you out and, in turn, prevent you from sleeping at night as you battle your racing thoughts. Achieve Concierge can offer you the necessary tools to help you overcome sleep deprivation or mental health disorders so you can feel your best at work and home. Take a step away from your everyday stressors to hit the reset button on your mental health. Our treatments include therapeutic measures, support groups, nutritional infusions, and more. Our Premier Members enjoy unique services such as same-day appointments or telehealth appointments to help achieve convenient and accessible care. To learn more about the services we offer and how we can help you, call Achieve Concierge today at (858) 221-0344.

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Navigating Mood Disorders When Struggling With the Winter Blues

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There are numerous mood disorders, but the most common include depression, bipolar disorder, and dysthymia. These disorders often include symptoms such as persistent feelings of sadness, losing interest in parts of life that are important to you, and going between feeling extremely happy to extremely sad. Although it’s perfectly normal for moods to change, symptoms for mood disorders must be present for several weeks or longer to be diagnosed.

Now that we are in the winter months, it’s essential to pay attention to your symptoms and their regularity. Millions of Americans suffer from seasonal affective disorder (SAD) but don’t know they have the condition. In fact, 14% of the U.S. adult population suffers from the “winter blues.” It’s more common in women than in men, especially those who live farther north. 

Struggling with SAD while also trying to navigate a mood disorder can be challenging. The onset of SAD symptoms along with symptoms of mood disorders can feel impossible to get through. Luckily, it is possible to get through the winter months while struggling with a mood disorder and SAD.

What Is Seasonal Affective Disorder? 

SAD is a type of depression that occurs during certain seasons of the year, more commonly starting in the late autumn or early winter months. Many people start to feel gloomy and weak when the days get shorter in the fall and winter, which is why it’s referred to as the “winter blues.” 

The months of January and February tend to be the most difficult. Typically individuals will start to feel better in the spring when daylight hours lengthen; however, SAD episodes can also less commonly begin in the spring or summer months.

Symptoms of Seasonal Affective Disorder

In some cases, this form of depression can affect how a person thinks, feels, and handles daily activities for up to four or five months of the year. According to the National Institute of Mental Health (NIMH), not everyone will experience the same SAD symptoms in the winter, but some common symptoms may include:

  • Feeling depressed every day for most of the day
  • Losing interest in activities you used to enjoy
  • Experiencing changes in appetite and craving more carbohydrates or sweets
  • Weight gain
  • Oversleeping (hypersomnia)
  • Feeling sluggish or constantly agitated
  • Feeling hopeless or worthless
  • Not being able to concentrate
  • Avoiding social situations and not wanting to go out

Moreover, symptoms of summer depression have some similarities and differences compared to winter depression. Overall, either type includes feelings of guilt, loss of interest in activities, or physical problems such as increased headaches or stomach aches.

What Causes Seasonal Affective Disorder?

Scientists and researchers don’t fully understand what causes SAD, but they believe it sometimes runs in families who have a history of other mental health disorders such as major depression, bipolar disorder, or schizophrenia. 

Those with SAD may also have decreased serotonin levels in the winter due to reduced activity of the brain chemical that helps regulate mood. It is also believed that people with SAD may produce too much melatonin, which increases sleepiness. Serotonin and melatonin are vital in maintaining the body’s daily rhythm, so the changes in both disrupt the seasonal night-day cycle. Due to this, people experiencing SAD struggle to adjust to changes in daylight length.

Combating the Winter Blues

Overcoming SAD while having another mood disorder can feel like a challenge. Luckily, there are several ways you can help yourself combat the winter blues, including: 

#1. Therapy Options

There are a number of treatments that can relieve symptoms of SAD, such as light therapy, psychotherapy, antidepressant medications, and vitamin D. Light therapy means exposing yourself to artificial light in order to keep your circadian rhythm on track. Investing in a phototherapy box or lightbox can boost your mood and alleviate symptoms of SAD by mimicking sunshine. 

Dawn simulators are also a great alternative to a traditional alarm clock because they produce light that gradually increases in order to wake you up in a peaceful manner. These simulators can also motivate you to start your day, especially when gloomy, dark mornings make it hard to get out of bed most days.

#2. Prepare Yourself

Another way to help cope with SAD is to prepare your mind for the transition as fall approaches. Begin regularly partaking in activities that will help you feel physically and emotionally better. This may include fall festivities such as pumpkin patches or something unrelated to the season like community service or picking up a new hobby. 

Either way, prioritizing keeping yourself busy ahead of time will help you once the winter blues set in. Soak up any daylight you can by spending more time outside or rearranging your home or office, so you’re exposed to a window often throughout the day. 

Seasonal affective disorder (SAD) impacts millions of people each year. Whether it’s during spring, summer, fall, or winter, the effects of SAD can significantly influence one’s daily routine. With winter already underway, you may be feeling sleepy, hopeless, unmotivated, or withdrawn. If you find that you’re feeling more and more depressed every day, you may be suffering from SAD, also known as the winter blues. It’s important to know you are not alone, and Achieve Concierge offers a variety of treatments to help alleviate the symptoms of SAD and other mood disorders. Treatment options include medications, psychotherapy, light therapy, and developing an exercise regimen. Our friendly and knowledgeable staff is dedicated to providing you with a customized and evidence-based treatment plan to meet your every need. Achieve Concierge is committed to ensuring that every patient is taken care of successfully and holistically. To schedule a treatment consultation, call us today at (858) 221-0344.

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Breaking the Cycle: Familial Addiction

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Aside from peer pressure, teenagers and young adults often abuse drugs and alcohol to help them cope with mental health disorders. However, individuals may also begin using drugs and alcohol as a result of family members abusing substances. Research shows that family dynamics have the power to influence a person’s vulnerability to addiction. 

It’s not surprising that the actions of family members have a significant impact on children. Parental behavior is often the first interaction a child observes, and as a result, children are raised to share their parents’ opinions, responsibilities, and habits. 

Sometimes, as children grow and are exposed to other people, their viewpoints change, and they mold into their own person. Unfortunately, it may be too late for them to realize that drugs and alcohol are not the answer if that’s what they are used to observing.

Substance Use Disorder Affects Entire Families

The harsh reality is that the effects of substance use disorder (SUD) are felt by the whole family. Addiction is considered a social disease. Approximately eight million children younger than 18 are estimated to live with at least one adult who struggles with SUD. 

According to the Centers for Disease Control and Prevention (CDC), children who experience substance abuse in the home are more likely to struggle with chronic health problems, mental health disorders, and substance abuse problems in adulthood. Children that grow up in an environment where addiction is prevalent learn that this reality is “normal,” thus increasing their vulnerability to SUD.

Do Genetics Play a Role in Addiction? 

Although many people see addiction as a problem of nature versus nurture, both play a role in children growing up to develop SUD. A person’s genetic makeup plays a crucial role in influencing addiction. Scientists estimate that a person’s genetics account for about 40-60% of their risk for developing SUD.

A 2009 study also revealed that an individual’s risk tends to be proportional to the degree of genetic relationship to an addicted relative. When scientists and researchers look at addiction-related genes, they look at how one responds to drugs, alcohol, and medications. For example, a medication could work well for one person, but the same dose could cause someone else to feel sick. These differences are caused by differences in genes.

The Role of Environment

Genetics are not the only factor that determines the risk of becoming addicted to drugs or alcohol. For example, a child’s environment or community can reduce vulnerability to drug addiction by providing after-school activities, which can discourage drug-seeking behavior.

Effects of Addiction on Children

In a household where addiction is prevalent, whether one parent or both struggles, many children learn to adopt this as “normal” unless exposed to a household where alcohol and drug misuse don’t exist. A parental addiction places children at a higher risk of exposure to neglect, physical abuse, sexual abuse, verbal abuse, and domestic violence. 

Additionally, children may find themselves taking on household responsibilities, caring for younger siblings, withdrawing from friends or activities at school out of embarrassment, or fearing being placed in foster care. Due to these risks, children may find themselves overly stressed and turn to drugs or alcohol to cope with fear, anxiety, depression, anger, and more. These children, in turn, grow up to continue perpetuating the cycle.

How to Break the Cycle

There are a number of ways to break the cycle of addiction, whether you’re a bystander, in recovery working on your mental health and rebuilding relationships with your family, or a young adult acknowledging your risk of developing SUD: 

#1. Positive Role Models

Bystanders may include teachers, church leaders, coaches, community members, therapists, and more who can intervene on a child’s behalf. Similarly, if you’re working on rebuilding your relationship with your own child to encourage them to make better choices, then know it can be as simple as being a positive role model. Working towards becoming a vital source of support and stability can make a huge difference.

#2. Seeking Therapy or Other Treatments

If you grew up with parents or guardians who struggle with addiction, remember that you are in control of your own actions. You can break the cycle for yourself and your future family by seeking the help you need to create a healthier lifestyle. 

Treatment may include learning methods for coping with stressful situations, practicing healthy communication, and expressing your feelings through creative arts. Overall, to better understand the triggers for the development of addiction, we must take a look at our family patterns to work on prevention and treatments. 

Substance use disorder (SUD) is the result of many factors, including environmental, developmental, and genetic factors. The effects of drugs and alcohol ripple beyond the life of the individual struggling, and it can often feel like there’s no way out if your family has been suffering for years. If you’re struggling with SUD or a mental health disorder, it’s essential to recognize these factors and seek help; otherwise, you can perpetuate the cycle of addiction. Your risk of addiction could also be the result of an untreated mental health disorder such as anxiety, depression, post-traumatic stress disorder, and more. Achieve Concierge offers compassionate care personalized to fit your unique needs. We specialize in a holistic, collaborative approach to treating a variety of mental health disorders, including depression, anxiety, ADHD, and SUDs. Our members experience a continuum of care that addresses healing for the mind, body, and spirit. To learn more about treatment options, call (858) 221-0344.

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Can Using Social Media Trigger PTSD?

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While social media can be a positive outlet for people to connect or seek support, millions of headlines fill the space that may spark trauma for readers. Images and words are shared in an attempt to spark change and garner empathy from the viewer, but many times the sheer volume of devastating images has a heavy impact.

For example, the discussions surrounding the #MeToo movement brought awareness to a number of sexual assault allegations while also triggering survivors not ready to tell their story yet. Whether it’s violence, racism, the reality of climate change, international uprising, or mass shootings, social media has made it easier to access horrific news followed by multiple images or videos of the tragedy.

What’s worse is many times, we stumble upon these images without asking for them in the first place. Therefore, many viewers were not prepared for what they were about to see, causing their reactions to be more severe. Social media allows us to witness these events but doesn’t offer ways to take action. In return, this leaves viewers feeling powerless and causes them to carry anxiety, depression, helplessness, and isolation.

What is PTSD?

Post-traumatic stress disorder (PTSD) is a mental health disorder that develops after someone has experienced or seen a traumatic event. The traumatic event could have been life-threatening, such as combat, natural disasters, car accidents, sexual assault, or more. Trauma can also occur by witnessing things such as shootings or the abuse of another person. It’s important to note that the event doesn’t have to be a dangerous one as PTSD can occur due to the sudden, unexpected death of a loved one.

PTSD can develop at any age, but risk factors play a part in whether or not you’re susceptible. These risk factors include gender, childhood trauma, a history of mental illness or substance abuse, having little or no support after the traumatic event, feelings of extreme fear, or enduring trauma that lasted a long time.

The two types of PTSD are acute and chronic. Acute PTSD may cause flashbacks, nightmares, and anxiety related to past trauma. Chronic PTSD occurs when a person experiences a number of symptoms for at least one month after a traumatic event.

Symptoms of PTSD

There are four types of PTSD symptoms, but everyone experiences them in their own way.

The first is re-experiencing symptoms which occur when you are reminded of the trauma through flashbacks, nightmares, or frightening thoughts. Avoidance symptoms occur when you try to avoid situations or people that trigger memories. Arousal or reactivity symptoms cause you to feel jittery or on the lookout for danger. Finally, the fourth is cognition and mood symptoms which are negative changes in beliefs and feelings.

These symptoms can come and go over many years and could start soon after the traumatic event or sometimes months or years later. In order to be diagnosed, you have to experience at least one symptom from each of the four types. If you’re noticing these symptoms last longer than four weeks and impact your home or work life, then you may have PTSD.

Navigating Exposure to Distressing Content

It’s no secret that social media can negatively impact our mental health. The introduction of live-stream has allowed users to see graphic content as it unfolds in real-time. Viewers are no longer witnessing events after they happen, no matter how violent they may be.

Dr. Pam Ramsden, a researcher at the University of Bradford, surveyed 189 people in 2015 for their reactions to a range of events. She found that more than a fifth of respondents scored high on clinical measures of PTSD from seeing images on social media even if they had not experienced the events first-hand.

When you’re finding that content you view causes similar symptoms to PTSD, then it’s time to walk away. Recognize that you have the power to close an app or even delete it from your phone in order to restrict how much you have access to. You can also block specific hashtags and people. If you have friends that often post triggering content, don’t feel bad for muting them to protect yourself.

Another step you can take is to turn off notifications. Without notifications or timestamps, you no longer feel a sense of urgency to log on to see who commented on your post, what your cousin posted, or which article was recently shared by a friend. Overall, bringing more awareness to what you consume will help you interact with and process the events unfolding all around us.

If you’ve been through a dangerous, scary, or shocking event, even the most subtle reminders can trigger your body’s fight-or-flight response. Although social media has its perks, there are undoubtedly negative aspects that affect those with post-traumatic stress disorder (PTSD). If you’re an avid Instagram, Snapchat, Twitter, or Facebook user, you have to be mindful of the accounts you follow or hashtags you search to avoid viewing traumatic content. If you are struggling with PTSD, the expert clinicians at Achieve Concierge can offer treatments to help heal your body, mind, and spirit for lasting results. We provide psychiatry services to both adults and adolescents in San Diego, California. Achieve Concierge provides medication and psychotherapy for PTSD to help our patients relieve feelings of irritability, guilt, loneliness, and other PTSD symptoms that interfere with living everyday life. For more information on the services Achieve Concierge provides, call us today at (858) 221-0344.

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How to Communicate Your Sobriety During the Holidays

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For some people, one of the most challenging parts about being newly sober is addressing the pending and dreaded question, “Why don’t you drink?” It can be awkward and uncomfortable in any situation but can seem especially overwhelming during the holidays when almost everyone will be toasting with a glass or two of bubbly.

When you enter recovery and build a new life for yourself, you’re typically surrounded by others in similar walks of life that support you. However, the holidays may bring together people you haven’t seen in a while who will genuinely be curious.

You may even have an ignorant friend or family member that will try to get you to give in to temptations if they don’t know any better. People will probably notice you dodging drinks, so you will have to find ways to respond to the question of why you choose not to drink.

#1. Be Honest

Being honest about your addiction and sobriety is completely up to you and may depend on the person asking. Although you don’t need to spill any details to nosy strangers, you may want to give some explanation to family and friends who do care to know.

If it’s a pesky family member who will respond with twenty questions about your recovery, you may want to skip this option. However, simply stating “I don’t like who I am when I drink” is quick and to the point. It’s most likely the truth and bound to prevent extra questioning. People may even applaud your choice to no longer drink.

You can also choose to be more blunt and leave no room for questions by sharing that you’re in recovery. Typically an honest response catches people off guard, and they choose to accept it and move on. Again, this isn’t for everyone, so it’s up to you whether or not you decide to be completely honest.

#2. Making Healthier Choices

Don’t be afraid to tell people you’re trying to treat your body better, and by doing so, you’ve decided to cut out all alcohol. Hangovers can be debilitating for anyone and can cause an endless cycle of constantly drinking to recover from drinking. Without alcohol in your system, you are a happier, healthier version of yourself, and almost everyone can relate to that.

#3. You’re Driving

Telling people that you are driving is always a safe answer because most of the time, no one will question this response. Your loved ones care about you getting home safely, so they are less likely to push for more answers when you tell them you are driving. It’s also a great excuse if you’re around people you don’t know very well. Many people may even be happy to hear this because that means they have a safe ride home if needed.

#4. You’re Allergic

While telling people you are allergic to alcohol may come across as lying, many people in recovery are familiar with Dr. William Dunkin Silkworth’s opinion that consuming alcohol causes an allergic reaction that triggers the phenomenon of craving. This response may be helpful because no one chooses to have an allergy and face the consequences, so people will most likely leave you alone after giving this response.

#5. You Don’t Like Drinking

Telling people you don’t like drinking is a polite and easy way of declining a drink. It’s simple and straight to the point. Some people genuinely do not like to consume alcohol, which doesn’t mean you don’t enjoy spending time with friends and family at parties. If someone continues to persist in offering you a drink, don’t be afraid to keep repeating this response.

Finding What Works for You

Find a few responses that work for you and keep them in your pocket for when you are asked why you don’t drink during holiday parties. If you sound confident in your response, most people will drop it and leave you alone. Remember that you don’t have to explain yourself to anyone, especially if they try to coerce or tempt you into “just one drink.”

If you are faced with this question often and pressured by the same people, whether it’s family or friends, you have the power to choose not to associate with them anymore. Aside from protecting your sobriety, you also have to look out for your mental health.

Ramped-up family time can be emotional and draining for many, or loneliness could set in if you don’t have close family ties. It’s important to remember that you don’t need alcohol for a good time or to keep you company. Always put your sobriety and mental health first.

The holidays can be stressful for everyone, especially if you’re newly sober and trying to protect your recovery. If your concerns with how you will safeguard your sobriety during the busy season of celebrations are causing you to feel anxious, depressed, or garnering feelings of trauma, you don’t have to navigate this alone. Remember that you don’t need alcohol in order to have a good time or enjoy your family and friends. If you’re struggling with your recovery, you can seek out others who are in recovery or join groups dedicated to maintaining your sobriety. If you’re traveling for the holidays, Achieve Concierge is here to help you get the treatment you need while on the road through our telehealth services. We specialize in mental health disorders, substance abuse, and long-term therapy. We can design a treatment plan to fit your unique needs. To schedule a consultation or learn more, call Achieve Concierge today at (858) 221-0344.

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Healthy Habits to Help Teens During Winter Break

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The transition to in-person school in August was likely a challenge for many teens, and with holiday break right around the corner, your teen may slip back into old habits and struggle to return in the new year. Maybe they slept in until noon, binged Netflix all day, or talked on the phone all hours of the night.

While it is true that some days your teen will need to do nothing but chill, especially after spending time with family and friends, it is also essential to keep your teen engaged. Allowing them downtime every day may lead them to make questionable choices when left on their own. To prevent this from happening, add structure to their days unrelated to holiday festivities.

Teach Them About Self-Care

Make the most out of your teen’s time off and teach them how to look out for their own health. This may mean getting enough sleep at night, waking up at a reasonable hour, exercising daily, and eating healthy foods. Teaching them to cut back on sugar and processed foods can help prevent poor eating habits in adulthood. You know your kid best, so design a self-care routine catered to their needs that can stick with them for a lifetime.

Limit Screen Time

Limiting screen time can be extraordinarily challenging. In the age of iPhones, iPads, laptops, and video games galore, you likely have a teen glued to one screen at all times. However, their electronic use can quickly get out of control without adult guidance.

A 2020 study on screen time and mental health in adolescence found that two or more hours of screen use after school was linked to poorer mental health, especially in girls.

Chances are, your teen is spending more than two hours a day scrolling through social media and watching TV simultaneously with the extra downtime. Common Sense Media released a survey showing that teens devote an average of seven hours and 22 minutes on screens each day, not including time spent using screens for school purposes.

The study further concludes that longer screen time was associated with lower levels of life satisfaction and optimism and higher levels of anxiety and depression. Social media can be especially damaging to teens’ mental health during school breaks because it can garner feelings of isolation or cause them to compare themselves to their friends.

Do your best to keep your teen busy and off their phones. You can do so in a number of ways, including:

  • Discourage multitasking: Take notice of how often your teen is texting while completing homework. Talk to them about how doing both at once can interfere with productivity.
  • Establish clear rules: Have a set time when screens should be turned off for the night. If this is met with resistance, it may be a good idea to remove TVs or video games from bedrooms.
  • Model healthy habits: One of the most important tips is to role model healthy screen habits. Limit your own screen time and be mindful of when you’re on your phone around your teen. For example, don’t take a phone call during dinner if they’re not allowed their phones at the table.

Seasonal Work

There are many benefits to your teen finding a part-time job during winter break. They can gain valuable work experience, a sense of responsibility, cultivate their time-management skills, and potentially make new friends. Whether they choose to work in retail, the fast-food or restaurant industry, or something else, your teen can enhance their skills and learn how to successfully job hunt in the future. Earning some extra spending money is always a bonus, too.

Quality Family Time

Don’t let the cold temperatures keep you from getting out and bonding with your teen. Create lasting memories by ice skating, sled riding, snow tubing, or skiing. If these outdoor activities aren’t options nearby, then get creative with the resources you have. Build a bonfire and make s’mores, plan a board game tournament, rearrange or redecorate their bedroom, make a meal together, construct a gingerbread house, build a snowman or igloo, and more.

Promoting Healthy Habits

Overall, promoting healthy habits for your teen will not only benefit their physical health but, more importantly, their mental health as well. A break from school shouldn’t mean a break from taking care of themselves. Allowing them to sabotage their routine can lead to anxiety when it comes to returning to school in a few short weeks. Set a good example and help them learn how to prioritize and take care of themselves.

Keeping a teenager busy and off their phones during winter break may seem like a big challenge for some. However, as a parent, it’s essential to protect their mental health by providing opportunities to teach your teen how to take care of themself. This may be met with resistance at first, but your teen will notice the benefits in the long run and thank you for it. If you’re worried about their mental and emotional health, our caring medical clinicians at Achieve Concierge are here to help. Achieve Concierge offers child mental health services in San Diego to help kids explore ways to cope with anxiety, ADHD, and other mental health disorders. We work with both parent and child to provide a personalized treatment plan that accounts for each patient’s symptoms. For more information on the services we provide and to learn how we can assist your child, call us today at (858) 221-0344.

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Rebuilding a Child’s Trust When You’re in Recovery

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If you’re a parent currently in recovery, you most likely have a goal of rebuilding a relationship with your child or children. Picking up where you left off before addiction is not an option, but approaching the relationship carefully will help you take the necessary steps to repair what once was. 

Earning a child’s trust can be hard to begin with, but it’s an integral part of the recovery process. Addressing the subject of addiction and recovery with your child can be challenging as it may bring about a swarm of emotions like guilt and shame, but it’s important not to let that stop you.

Be Honest

Trust isn’t earned overnight, so it will take persistent effort and a good deal of patience until your child gets there. You have to remember they’ve likely been betrayed or hurt by things you’ve done during your struggle with addiction. While you want to avoid scaring your kids, it’s best to be honest and inform them that you are working towards overcoming this disease. 

Remind them that your actions are a result of your addiction and why it is crucial for them to say no to using drugs or alcohol. When deciding how to incorporate these tips when you discuss addiction with your children, keep in mind their age and consider where you feel they can cognitively grasp the situation.

Remember to offer your kids grace and remind them that their feelings are valid, too. When you approach your child, it’s important that you don’t underestimate their understanding of your addiction. They may have seen or heard more than you realize, so remember to be as honest as possible. 

Keep Your Word

Keeping your word is the most important step in regaining your child’s trust. Not staying true to your word can ruin any progress you have made with your child. This may mean following through with your treatments such as going to therapy, taking your medications, exercising, eating healthy, etc. 

Keeping your word may also mean showing up to their activities, school events, or making plans to do something together. Your child will be anxiously watching your every move so take this opportunity to prove you’re there for them every step of the way. Avoid making any promises that you know you won’t be able to keep.

Communicate Often

Communication is key in all relationships, no matter the circumstances. It’s undoubtedly required when rebuilding a relationship. You likely withdrew from loved ones during your addiction in an attempt to hide what you were going through. Your child may not have understood why you disappeared or fell silent and feel anxious any time you aren’t around. 

It’s crucial that you leave lines of communication with them wide open now that you are in recovery. Constantly relay to them where you’re going and reassure them that you will be coming back after work, running errands, the gym, therapy, or other activities. Something as simple as a text message can go a long way.

Be Intentional

Take the opportunity to spend more time with your child now that you are in recovery. Relationships suffer because people do not follow through on their word or prioritize time together. Your family most likely became secondary to your addiction, and now is the time to take an interest in their activities, leave notes in their lunches or send text messages while they’re at work. Whatever it is, be intentional.

Find Support 

Support and advice from others in recovery can keep you motivated and hopeful. Rebuilding trust with your child is a process that will take a lot of patience and can weigh on you from time to time. It’s important to receive support in the process so you can be reminded that it can and will happen. 

If your child is old enough, attending therapy together may be a good idea. Family therapy will allow them the chance to understand the situation and how your mental health problems influenced your substance abuse. They may also be able to better understand other behavioral issues that put a strain on your relationship. 

Ask for Forgiveness

Reconnecting with your kids requires admitting your faults. Not only should you ask for forgiveness, but you should be as honest as possible. Healing can begin once you apologize for putting them in risky situations, betraying them, or putting their well-being second to your addiction. Owning up to your mistakes can also help you free yourself from the guilt that you’re more than likely holding on to.

Struggling with addiction does not just affect you; it affects your entire family, especially your children. In recovery, rebuilding trust with your children is necessary, albeit challenging. There may be deep pain and resentment built up, meaning the process of reconnecting and rebuilding trust can take a lot of effort. Now is the time to own up to your mistakes and acknowledge that you’ve hurt people around you. No matter what’s happened in your past, today is a new day.  It’s essential that you put in consistent effort to better yourself. If you or a loved one are struggling with addiction, Achieve Concierge is here to help. Located in San Diego, CA, we can create treatment plans personalized to you so you can overcome your addiction and any other mental health concerns you may be struggling with. For more information on the comprehensive services we have to offer, call Achieve Concierge today at (858) 221-0344.

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Ways to Overcome Intrusive Thoughts

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Obsessive, intrusive thoughts are unwanted images, urges, or impulses that come out of nowhere and can make you feel scared, humiliated, or disgusted. These distressing thoughts are most commonly associated with obsessive-compulsive disorder (OCD) but are also seen amongst various other anxiety disorders. 

More than six million people in the United States suffer from intrusive thoughts. However, the majority do not report them to their doctors or counselors. 

Intrusive thoughts can cause unnecessary stress on top of normal, everyday stressors at home, work, or school. While you cannot stop them from appearing, you can stop them from bothering you. Learning how to develop effective coping strategies can help lessen intrusive thoughts and their negative outcomes over time.

What Do Intrusive Thoughts Look Like?

According to the Anxiety and Depression Association of America (ADAA), the exact cause of intrusive thoughts is unknown. However, researchers believe genetics, biological factors, and childhood trauma play a significant role. 

Intrusive thoughts vary depending on the type of anxiety a person experiences. Common types of intrusive thoughts include:

  • Intense fear of harming oneself or others
  • Fear of committing a sin or blasphemous behavior one may be ashamed of
  • Fear of contamination and germs
  • Fear of acting on an undesirable impulse like steering off the road
  • Inappropriate sexual thoughts
  • Negative self-talk

While a majority of people experience common intrusive thoughts, some people are more affected by them. Intrusive thoughts brought on by complex post-traumatic stress disorder (PTSD) or OCD can wreak havoc on someone’s life. When intrusive thoughts occur as a result of an underlying mental health disorder, they can result in disturbances that are hard to manage. 

Overcoming Intrusive Thoughts

Learning how to overcome intrusive thoughts is crucial for those whose thoughts negatively affect their everyday life. Some common ways to overcome intrusive thoughts include:

#1. Call Thoughts Out and Identify Patterns Leading to Triggers

Once you acknowledge that you are experiencing an intrusive thought, it may be helpful to start journaling in order to understand patterns over time. Add notes about your day such as your moods, what you ate, amount of free time, what you watched, etc. Eventually, this could help you determine the root cause of these thoughts. 

Once you notice a pattern, you can stop doing whatever it is that triggers you. If you notice these thoughts happening at a specific time of day, you can develop hobbies that keep you occupied instead.

One of the worst things you can do is attempt to suppress the thought. Did you know the more you try not to think about something, the more it sticks around? Once you master identifying the triggers or accept you’re experiencing an intrusive thought, let the thought pass freely and trust that it’ll be over soon. The key is to not let them consume you.

#2. Know It’s Not Your Fault

It is crucial to remember that you are not the cause of your intrusive thoughts, whether you believe it or not. Intrusive thoughts can make anyone second guess themselves. They may be thinking, “Where did this thought come from? Will I act out on this thought?” The fear that you may do something impulsive as a result of intrusive thoughts can be distressing, but understanding intrusive thoughts are not your fault can help you move forward. 

There is often no meaning behind your intrusive thoughts, and they are not a sign of what’s to come. Intrusive thoughts are just that – thoughts. Even if you feel upset or horrified over the thought you are having, it’s important to remember that you are not your thoughts. 

#4. Make a Positive Change

Implementing a lifestyle that you know will make you feel good and lead to healthy, consistent habits can help you overcome your intrusive thoughts. You can work towards developing a more nutritious diet, get outdoors more, practice yoga and meditation, read non-triggering novels, journal, and more. Once you notice when your thoughts more likely appear, try avoiding them by keeping yourself busy with one of these activities.

#5. Talk It Out and Consider Professional Help

Many people feel ashamed to admit they have intrusive thoughts. They may believe that others will view them negatively and believe they will act out on the thoughts they are having. As a result, many people try to deal with intrusive thoughts on their own and keep them hidden from others. 

However, talking about intrusive thoughts with someone you trust can be highly beneficial in working towards overcoming your intrusive thoughts. Talk your intrusive thoughts out with someone you trust by being open and vulnerable about how you’re feeling. 

If you are worried about talking about your intrusive thoughts with someone who is close to you, you may want to consider therapy. A therapist can help you develop the tools needed to overcome intrusive thoughts. 

Intrusive thoughts can impact your quality of life. These thoughts are unwanted and disturbing and often do not reflect the person you truly are. It’s important to remember you are not alone. Having intrusive thoughts does not mean you are a bad person. If you are experiencing intrusive thoughts and believe they may be a result of an underlying mental health disorder, we at Achieve Concierge are here to help you. We are prepared to assist you in regaining control over your thoughts and assuring you it is not your fault. Our team can create a unique treatment plan tailored to your specific needs. Our Premier Members enjoy an array of special conveniences and services, which enhance the treatment experience, including same-day or next-day appointments, direct access to the doctors, extended appointment times, and more. Take the first step towards overcoming intrusive thoughts with Achieve Concierge. Call us today at (858) 221-0344.