Boredom and Relapse Prevention Plan

For many individuals in recovery from addiction, the thought of being bored or experiencing boredom can be a quick trigger for a relapse. Removing drugs, alcohol, people, places, and things that once interested us can cause an "empty space" also known as boredom. 

Eliminating boredom can be difficult, but with the proper tools and skills, it can be a little easier. In the beginning, having extra time on our hands can be quite uncomfortable, but as time goes on, it can be peaceful to sit in calmness, meditate, find new hobbies, clean, or exercise. Being bored also creates an opportunity to sit with your thoughts and feelings. The opportunity presented can bring challenges, but it is also a place for you to start a new chapter and begin finding new things that you enjoy. Click the link below for more…

Source: Psychology Today

Grace Nye, Intern

Self-Soothing Techniques

Self-soothing is a coping skill that serves as a tool to create internal comfort and calmness in times of distress. Self-soothing is commonly used to alleviate anxiety, minimize the intensity of triggers and cravings, and reduce any negative emotions. Self-soothing involves being in tune with your senses, which consequently calms your nervous system and the associated symptoms.

During times of active use, it may be natural to use substances as a way to self soothe or minimize uncomfortable thoughts or emotions. Using substances only provides temporary relief and actually suppresses those emotions or thoughts that will likely rise at a later date. In essence, substance use does not serve as a healthy and effective self-soothing or coping technique.

 Other unhealthy self-soothing techniques include:

1.     Gambling

2.     Caffeine overconsumption

3.     Compulsive spending

4.     Unhealthy eating habits (over and under-eating)

5.     Poor sleeping habits (sleeping for an excessive amount of time)

6.     Overworking or lack of productivity

Self-soothing involves using our five senses to find comfort and inner peace.

1.     Touch – Finding comfort or relief through physical touch

Examples:

A.   Petting an animal

B.    Snuggling up in your favorite blanket

C.    Putting on comfortable clothes (sweatshirt, sweatpants, wool socks, etc.)

D.   Running cool or warm water over your hands

E.    Squeezing a stress ball or holding a solid object (rock, clay, ring, piece of cloth, etc.)

2.     Taste – Finding comfort or relief through the taste of food or beverages

Examples:

A.   Eat your favorite dessert or snack

B.   Dining out at your favorite restaurant

C.   Drinking a cup of herbal tea

D.   Drinking your favorite healthy beverage

E.    Take your time to enjoy what you are eating

3.     Smell – Finding comfort by smelling a specific scent

Examples:

A.   Smell essential oils

B.    Lighting a candle

C.   The smell of food cooking or baking

D.   Think of a scent that reminds you of somewhere safe, such as your grandparent’s house or your mom’s favorite perfume

4.     Sight – Finding relief or contentment by viewing something

Examples:

A.   Watching your favorite TV show or movie

B.    Laying in a field and watching the clouds go by

C.   Watching animals play with each other

D.   Look at photos or videos of loved ones

E.    Go for a drive

5.     Sound – Finding relief or enlightenment by listening to a specific sound

Examples:

A.   Listening to your favorite music or song/album

B.   Listening to the sound of rain, oceans waves, birds, or any sounds of nature

C.   Listen to a podcast

D.   Listen and follow along to a guided meditation

E.    Speak aloud positive affirmations (“I am in charge of my life”, “I learn from the past”, “I act with courage and confidence”, etc.)

Source: www.verywellmind.com

Desiree Falkowski, Intern

How to Set Achievable Goals

Goals help give our life meaning and purpose. When we have goals, we are able to work towards something that we would like to achieve and we get a sense of accomplishment from meeting our goals. However, it can be very easy to set a goal that is too big or unrealistic and therefore we give up. A helpful strategy called SMART goals can help you set achievable goals! 

Specific: Be as specific as possible!! When we make our goal specific, we know exactly what we are trying to achieve. If it’s too broad, we might feel overwhelmed. 

Measurable: When we make our goals measurable, we are able to see the progress we make. If we notice we aren’t making much progress then maybe it’s time to adjust the goal. 

Achievable: Think about what resources, tools, or skills might be necessary to meet the goal you set. Do you have access to these resources or will that be a barrier to achieving the goal you set? What personal resources, tools or skills do you possess to achieve your goal?

Relevant: Is the goal you are setting something you genuinely want to accomplish? Is it relevant to your life or values? When our goal is relevant it helps us maintain motivation to complete it. 

Time-Bound: Setting a timeline to achieve our goal, helps us maintain a sense of urgency to complete the goal. It can help us avoid procrastinating, as well as set up steps to achieve our goal with a defined timeline. 

You can do it!

Quinn Brudney, Intern

How to Accept the Fear of Change In an Ever-Changing World

While life may have been uncertain for many of us prior to the COVID-19 pandemic, change has been inevitable this past year. Maybe you had to switch to a remote work schedule. Maybe you lost a job due to the pandemic. Maybe you had to begin homeschooling your children. Maybe you have not seen family and friends in what feels like a lifetime. Whatever the case may be, this past year has been a whirlwind of change. Although we may be conditioned as a society to push through change and be strong, it is okay to fear change. As neuroscience has suggested, it is completely normal for us as humans to resist change. There are three practical ways that one can deal with change: 1. Self-compassion 2. Mindfulness and 3. Common Humanity. Utilizing these elements may provide you with just enough of a push to get through the most difficult days of the ever-changing world.

For more, read here…

Becca Bewley, Intern

Now Serving Appleton Wisconsin!

West Grove Clinic, SC is officially open and accepting new patients!!! Our location is 47 Park Place Suite 100 in Appleton, WI 54914. We sought out the Fox Valley area due to several of our team members being from the local areas and because we knew there was a need in the community. After talking to hospitals in the Fox Valley area, many stressed the need and the importance of more behavioral health clinics to support the surrounding areas. After a long wait of moving in and setting up, we are excited and look forward to expanding our outreach to the communities we serve.

Our team consists of many individuals who are considered experts in their fields. We have psychiatrists, dually licensed therapists, licensed professional counselors, nurse practitioners, case managers, and so much more! We provide medication management, a substance use-focused Intensive Outpatient Program, and individual/group counseling services for the Fox Valley.

Read what our Executive Director, Dr. Selahattin Kurter had to say about it:

“This is a huge stepping point for West Grove! We have a solid and firm foundation to build off of and we hope to provide more and more people within the state and surrounding states with our unique levels of service.”

West Grove Clinic, SC is dedicated to tackling the current mental health and addiction crisis we are seeing in our communities today. We treat all of our patients with the best care possible by staying up to date on the latest therapies, medications, and other forms of treatment. Contact us today to get started on your healing journey.