Excellent Activities for Those in Recovery

As the weather is getting nicer, we may have an urge to go out and venture with friends and family (with social distancing restrictions in mind of course). It has become evident that a lot of advertising for activities and events in the Milwaukee area involves drinking. Given this, it is important to identify activities that are family-friendly and safe for those in recovery.  

Provided below is a website that lists various sober activities to enjoy, such as bowling, rock climbing, kayaking, or visiting the Urban Ecology Center. The interactive website also provides a Google Map with each destination identified.

Some other sober activities may include:

1.    Visiting a family-owned coffee shop with a friend

2.    Go for a walk or hike at various parks, like Seven Bridges Trail, Whitnall Park, or Veterans Park

3.    Visit the Lynden Sculpture Garden

4.    Go to the Milwaukee County Zoo

5.    Try various food trucks

6.   Go to the Milwaukee Art Museum

7. Visit the Milwaukee Public Library

8. Go to the Swing Park on North Water Street

9. Practice mindfulness, color, paint, or read a book in the park

10. Go to a farmers market

11. Visit the Milwaukee Public Museum

12. Visit Discovery World

13. Try out some new food at the Milwaukee Public Market

14. Garden

15. Make a gift for someone

16. Play a board game with family & friends

Check out more activities to do here...

Desiree Falkowski, Intern

How to Improve Sleep by Worrying Less

While worry can be a normal reaction to everyday stressors, it can become overwhelming and debilitating in certain situations, especially when attempting to sleep. What can one do when the worry just won’t quit? This article discusses three tips on how to turn down the worried brain and get a good night's rest. When worry controls one’s thoughts, an individual can feel stuck in it. The author of this article states, “I often want to play that worry thought over and over, as though if I just think about it long enough I will be able to solve the problem. However, the harder I try to think my way out of it, the stronger the ruminations can get, and it can even feel like a bit of an addictive loop that is very hard to escape from.” Escaping from the binds of worry is no easy feat, but it can be done with practice, perseverance, and a positive attitude.

Click here to read more…

Rebecca Bewley, Intern

How is Mental Health Related to Sleep

Sleep has been found to be closely connected to our mental and emotional health. Research has found that mental health disorders can make it harder for individuals to sleep well and how poor sleep can contribute to initiating or worsening mental health concerns. Getting a sufficient amount of sleep, from what research shows, helps the brain process our emotional information which can influence our mood and emotional reactivity including the risk of suicidal ideas or behavior. Research shows that around 75% of depressed individuals also show symptoms of insomnia, excessive daytime sleepiness, and hypersomnia. Researchers now believe that sleeping problems are not solely symptoms of depression but may induce or worsen depression in individuals. Researchers have also found a connection between anxiety and sleep and the research shows that poor sleep can activate a person’s anxiety and individuals with chronic insomnia may develop an anxiety disorder. There are many ways to improve one’s sleep and mental health. Everyone’s sleep and mental health situation is different so for the best treatment please talk with your medical doctor or psychiatrist. You can also talk with your counselor about techniques to improve your sleep habits. Examples for healthier sleep habits include:

• A set bedtime and wake-up time

• Finding ways to relax before bed

• Avoiding alcohol, tobacco, and caffeine in the evening

• Dimming lights and putting away electronic devices 1 hour or more before bed

• Getting regular exercise

• Maximizing comfort and support from your mattress, pillows, and bedding

• Making your room as dark as possible

• Drowning out any sound that could disrupt your sleep

  Foley, L. (2020, September 18). Mental Health and Sleep. Retrieved from
  https://www.sleepfoundation.org/mental-health

Corbin Magee, SAC-IT, Intern

The Role of a Parent

The role of a parent is full of complex learning environments for both the parents and children. These challenges have only been further enhanced during COVID-19. Parents are always trying to do their best and this article is a reminder of the importance of continuing to learn.  At this time, we are learning the impact that our words and actions can have on children. The words we use and how we speak to them can have negative impacts which may lead to feelings of shame and guilt. This article discusses the importance of being aware of the words we use and the possible future outcomes. The author of this article states, "Parents don’t always understand the weight their words have on children. In keeping shame in mind, we must remain aware that it is important for parents to recognize that children are exploring their world and our words can help normalize or devastate our youth.”

Click here to read the full article…

Travis Brown, CSAC, Intern

How to Improve Negative Thinking

In light of current events such as COVID, winter months, or just everyday struggles, it is easy to feel sad, pessimistic, and skeptical. If you struggle with negativity, you are not alone. Humans have a negativity bias, which means we notice and feel negative things more intensely than positive things - and the negative things often have a bigger impact on our mental health. But it is possible with time, practice, and self-compassion to begin to think more positively. This article provides eight ways to help improve your negative thinking and well-being.

• Maggie Garvey, Intern