Mental & Emotional Self Care

I already talked about physical self care in a previous post. Mental and emotional health self care is even more important. Why? Because if you are a person with a substance use disorder then this part of you is very unbalanced and has contributed to your disorder. Sometimes it is the root cause of substance misuse. Since we are body, mind, spirit, all aspects of ourselves must be treated at the same time. This area might need a little more work to become balanced and whole. 

Again, it starts with you...the real you. Not the person you pretend to be at school, work or even home. The real you without any masks. Some people don't really know who they are since they have pretended and used substances for so long. So, the first step is to acknowledge your feelings. This takes time. What you feel is NOT who you are. It is a temporary uncomfortable place. Maybe you are angry or bitter that life dealt you so many difficulties. Maybe you are scared to get help; fear of the unknown. Perhaps you think it means being judged. It could be that you don't like or love yourself. You have self blame and guilt for getting into this situation and having this disorder. Well all that can get better and those feelings can go away! How? First, make the phone call for help. Entire cities are getting together and each agency near you may have a common goal of supporting you, guiding you towards treatment and recovery, and being there for you every step of the way. Gone are the days of going at it alone! Even if your family and friends are not supportive, these agencies are being taught on how to manage your care according to all your specific needs and be your support system. If this is not the case, then find an area that is adopting this type of care. It will be well worth it.

After you start treatment and feel safe and supported, let all those negative feelings melt away. Cry if you need to....it is therapeutic. Then it is time to get to know yourself. Self reflection is needed. Counseling is recommended. In most treatment programs it is mandatory since it is so crucial to success. Also do things on your own such as taking a walk every day and think about yourself: your dislikes, what you like about yourself such as your positive qualities. Think about happy times in your past and what you can do to make happy memories in the future.  Make an appointment for a Reiki session which is energy work that facilitates balancing and healing all aspects of you. Reflect while you paint or do color therapy. Besides walking, it is one of the best activities for self reflection and it can be fun! Work on a jigsaw puzzle. Go out and sit in nature without distractions. Listen to a  guided meditation in a place where you won't be disturbed. Sit in the Sun. Do some gardening or get some houseplants and take care of them (yes talk to them!). Listen to meaningful music. Journal by writing or drawing every day. Join a peer support group. Recovery is successful when you have multiple support sources. Plus you might make a friend or two.

Now that you know yourself a little it is time to love yourself and express who you are. Forgive yourself.  No more self blame!  Do one thing for yourself  EVERY day. It is so important to love yourself and to show yourself that love. Practice positive affirmations every day and say them out loud. Learn a new hobby that always intrigued you. Dance while no on is looking! Hug a pet or a friend and share your love. Watch a comedy and engage in laughter which is very therapeutic. Read a self help or spiritual book. Go out and listen to live music. Join a social club of some sort. There is a social club for every type of interest such as sports, art & culture, photography, book club, dinner & movie, dog walkers, singles, chess, cribbage, billiards, gaming , arts and crafts, etc...

As I said before, it starts with balancing the physical, mental/emotional and spiritual aspects of yourself. All this is needed for a successful recovery.

Physical Self Care

Self care is #1 priority for everyone! To be truly happy and feeling well, people must take care of themselves physically, mentally, emotionally and spiritually. A person can't be the best they can be if one of these areas is unbalanced. Dissatisfaction with life, unhappiness, and negativity can be the result from the lack of self care. Let's talk about physical self care.

Sleep. Without enough sleep a person can feel cranky and be irritable. This affects those around you and all your relationships with people at home, at work and when you are out with the public. It sets you up for a negative day. Also, it affects your coping skills. For example: dealing with traffic in a healthy manner is much more difficult when deprived of rest and sleep!

Food. Not eating healthy can make you feel sluggish. Your brain might not be getting the protein and nutrients it needs to function at top level. Trouble concentrating at school or work can result. Long term results could be the development and susceptibility to disease.

Exercise. Not exercising can also make you feel sluggish, easily fatigued with loss of muscle tone and strength. All your tissues are getting the minimum amount of oxygen needed. Your heart needs to be exercised. Studies show that cardiac problems such as high blood pressure can be improved by exercising. If  you are not active physically, stress builds up within you since there is no energy release from daily stress and negative emotions. As stress levels increase, anxiety can result. Blood pressure and blood sugar go up. All of that contributes to the development of diseases.

What can you do for physical self care?

Stick to a bedtime routine. Relax for an hour before trying to sleep. Don't eat too late in the evening since that can contribute to insomnia. Read a book. Take a hot bath and unwind. Shut off your cell phone early or program it to ring for certain numbers only after a certain time of night.

Eat healthy. I am not talking about being a fanatic unless that is what you want. Logically, choose foods with less salt and sodium and don't use the salt shaker. Choose foods lower in sugar and limit sweets to fresh fruit. Use fresh or frozen vegetables instead of canned. Have fun with new recipes! Choose heart healthy options on the restaurant menu.

Take a daily walk for 30 minutes. Not motivated to do that? Then adopt a dog from the Humane Society and that will force you to take that walk every day. Take the stairs instead of elevator. Park your car further away from the store entrance. Get a neat bicycle and ride the local trails. Join fundraiser walks for your favorite cause. Be creative and have fun with your partner!

Other ideas: make an appointment for your annual physical or wellness visit. 

Monitor your blood pressure and blood sugar if applicable.

Try something different for your health such as acupuncture, chiropractor, or treat yourself and get a massage monthly. Join the local Y and use their pool. Try something you always thought about, like Tai Chi, gentle Yoga, kickboxing, Judo or Karate. Take a self defense course. Go hiking. Make it fun and challenge someone to do a specific number of trails to try to beat you. Join a local club that does activities together such as dancing of any kind, hiking, nature walks, rollerblading, volleyball, biking, swim racing.

It all starts with taking care of yourself. Start doing this and getting help and staying in recovery will become easier.