Understanding Substance Abuse

The reality of Substance Abuse has nothing to do with moral purity or whether or not your family is dysfunctional.  Addiction is not manufactured only in broken homes or the dark alleys of Skid Row.  Addiction can happen to anyone at any time or point in their lives, regardless of success, education, religious affiliations, or social status. Individuals do not need to have abusive drug-using parents or are homeless to turn to drugs. Individuals can come from cohesive nuclear families and have parents who earn six figures and take vacations in their summer homes. It is precisely our views about addiction that often lead to enormous shock when someone who comes from a good home abruptly dies without any known history or visible signs of chronic usage. The fact is that many overdoses occur primarily because of experimentation rather than daily use. 

The so-called war on drugs has turned into parades in funeral parlors with no sign of relief any time soon.  Part of the problem of failure to manage drug usage has a lot to do with the ongoing misunderstanding and over-simplification of addiction.  The mere assumption that addiction is something you can simply choose to stop tells us that many have no idea of the intertwined relationships between biological, psychological, and social components.

For starters, there is one constant reason for addiction, as many theories have suggested, because factually, if it were one core problem, the solution would have been designed and implemented eons ago. 

The key components that influence addiction need recognition before a concrete plan of action can be successfully designed and implemented.

• Biological – the brain’s reward system plays a critical role in cravings that often seem to occur out of the blue.
• Psychological – Mental health and emotional states provide the triggering factors in drug-seeking behaviors as individuals seek relief and balance.
• Social – Environmental opportunities facilitate access to both illicit and non-illicit substances. However, most individuals believe that getting rid of street dealers is the primary solution, but the fact is that many individuals get their drugs from the pharmacy and not the streets.

Many professionals believe usage is physical; compelling data presented by the National Institute for Drug Abuse (NIDA) demonstrates a high percentage of being physical, but most people still struggle to accept the data and often ignore books that contain biological explanations.

Most individuals can recognize dependence on heroin or crack but are not prescribed painkillers or mood-stabilizing drugs like benzodiazepine (valium, Klonopin), Xanax, Ativan, etc. One of the main reasons folks do not recognize prescription drugs as a problem has to do with the belief that prescriptions are safe since a licensed doctor prescribed them.

On social levels, drug usage has always been associated with street dealers and low-income neighborhoods, as a result generating surprised reactions when addiction becomes visible in nicer districts.  If there is anything you take away from this blog, it is to remember that addiction can enter any home at any time.

For folks unsure about what substance disorder consists of, it may help to seek objective expert advice from a treatment facility or the rooms of AA.  The benefits of working with clinical experts are that they utilize several diagnostic tools that can be used objectively without moral judgment or reprimand. In addition, The National Criteria for Alcohol Abuse and Alcoholism, or the Office of Alcohol and Substance Abuse Services, can help with information on referrals and resources to help a person come to grips with their consumption of drugs and alcohol.

Personal note:  I worked in the field of substance abuse for over 40 years, starting while I was finishing my bachelor’s in psychology at Fordham University.  I have witnessed the changes in theories regarding addiction, from the disease model to the psychological and social model.  Throughout the years, I have observed that no one component alone designs addiction. My observation was solidified during the process of obtaining my doctorate in I/O psychology, where my research focus allowed me to fully comprehend the value of holistic treatment approaches that address the bio-psycho-social needs of individuals struggling with substance abuse.

Copyright © 2024 R. Castro

Resources and reading material:

Resources

I have included a few links with information on the biological and social aspects of Substance abuse.

The Neurobiology of addiction
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6767400/

The Science Behind Addiction
https://www.naatp.org/addiction-treatment-resources/understanding-addiction

Prescription Drugs Are Far More Deadly Than Street Drugs
https://www.psychologytoday.com/us/blog/wicked-deeds/201404/prescription-drugs-are-far-more-deadly-street-drugs

Reading Material

I have added a few books for individuals who wish to read more about the nature of addiction.  Keep in mind that some of the books focus heavily on the brain’s role in addiction, which may be off-putting for individuals who dislike scientific jargon.  I do recommend reading the science behind substance use because it provides a prescriptive that is necessary for understanding the biological aspects of cravings. I also included information for those who have family members struggling with substance abuse.


10th Anniversary Edition If You Loved Me, You’d Stop! What You Really Need to Know When Your Loved One Drinks Too Much by Lisa Frederiksen

Understanding and Helping an Addict (and keeping your sanity) Paperback –by Dr. Andrew Proulx (Author)

 

Re-framing Old Patterns

Many of us realize that we often get in the way of our happiness based on old beliefs and patterns.  It is easy to state that we may be our worst enemy, yet it is not easy to change.

Though change may be monumental for many, it is still possible and doable. The first step in making proactive improvements is to begin small and remain consistent.  Remember that we never arrive where we are overnight; everything starts gradually, whether our current situations consist of bad habits, out-of-control stress, excess weight, bad relationships, or a hoarder’s nest.  

The core element of change is our beliefs.  The more we eliminate self-sabotaging beliefs, the easier change becomes and the more permanent the outcomes.  However, it does not matter how many self-help books you read, how many therapy sessions you attend, or how often you talk about your issues; as long as you hold on to negative key beliefs, change will not be permanent, and relapse is unavoidable.   

We all have patterns, whether negative or positive; we still have them. Frankly, listing your patterns may help identify your weak areas, but action and maintenance are always the key.

The question to ask yourself is, how are you when it comes to daily self-care and maintenance?  Are you the type that starts strong and loves implementing changes, but when you reach your goal, you stop the routines? Don’t lose heart; most folks stop the work of maintenance once they reach their goal.  Many folks enjoy the starting process, such as joining a gym, buying groceries and supplements for new diets, decluttering, and organizing their homes, etc., but when it comes to the part of daily upkeep, they stop.    

Starting goals creates energy driven by purpose, but things become mundane once the outcome is achieved.  To reformat your patterns for positive longevity, you need to change your way of behaving, not just your way of thinking or believing. Engaging in behaviors that foster upkeep beyond your goal attainment is essential.  Here are some concrete behaviors to develop:

• Honesty – You need to be transparent with yourself. If you don’t want to change, then don’t.  
• Be committed – Stop treating yourself with half measures. You either fully commit or stop wasting time pretending to want to change.
• Small steps – take small and realistic steps to avoid burnout.  Whenever we take on too many projects or tasks, we become overwhelmed.
• Keep it Simple – Simple steps make remaining consistent and committed to new changes easier.
• Reformat goals – Consider change as an activity or task rather than a goal.  Many of us view goals as the final achievements, which fosters the mindset that we can stop working hard. This often occurs when it comes to losing weight or any self-proving program.
• Keep a journal – maintaining records of your struggles will allow you to trace self-sabotaging behaviors and patterns.

Re-framing our patterns is done with the idea of achieving a permanent outcome.  Remember that we will get the same old results when we return to old behavior patterns.

Copyright 2024 R. Castro

Recommended Reading

Changing Patterns of Human Behavior: An Introduction to The Structural Pattern Reframing by Jan Dyba 

Relationship Limbo

Currently, we enter relationships of various types in hopes of finding someone to love and appreciate us.  We want someone in our corner to give us emotional support and love us unconditionally.  We often do whatever it takes to win love and keep a person around, even if they mistreat us and do not provide the joyous connection we crave.  We settle for anyone who gives us the time of day.  We make sacrifices and excuses for the poor treatment we get from others.

Why we remain in unhealthy realms:

• We believe there are not many options.
• We think we are too old for love or have too many limits.
• We have kids with the person, so we remain unhappily involved.
• We can’t afford to live alone.
• They are only abusive when they drink or use drugs, which is almost every other day.
• We are afraid to be alone.
• We were told by a psychic that we were soul mates.
• They are too sick, and I feel obligated to stay.
• They are my first.
• We have been together since High School.
• They are in therapy, so I figure I will give them a chance since change takes time.
• They put up with my lousy history.
• They were in abusive relationships in the past and abandoned often.
• They were abused as kids, and they just need someone to understand them.
• I know they are good deep down inside and need to be understood.
• They really love me, even though they treat me poorly.
• They need time to feel comfortable enough to commit, even though you’ve been together for years.
• They remain married and keep you on the side; they claim they can’t leave because of the kids or due to financial obligations.
• I cheated in the past, and they forgave me. However, they are abusive because of it.

The reasons we often remain in situations that are unhealthy can fit volumes.  One of several reasons we stay is because we value others more than we value our needs and self. We expect others to be committed and treat us respectfully; in the meantime, we don’t treat ourselves with the same level of dignity.

The fact is that respect begins with us. We need to do the following:

• When you say no, mean it, and don’t coward down and say yes.
• Stop letting others emotionally blackmail you with their sad tales or reasons for being abusive.
• Keep your promises to yourself because the more you do this, the harder it is to let others break their promises to you.
• Keep your commitment to yourself; if you plan on going to the gym, go; if you plan on not spending unnecessary money, then don’t; or if you want to eat better, do it and stop flaking out on yourself.
• Stop rescuing people; if someone shares that they are broke or struggling, it’s ok to listen but don’t be so quick to often solutions that come at your expense.
• Take yourself seriously.  Stop letting the opinions of others influence how you see yourself. Your inner voice is just as significant as others.
• Practice self-forgiveness:  Learn to forgive yourself as you do for others, regardless of your mistakes.
• Avoid Comparisons:  Don’t compare yourself with others because no one is like you.  We are all unique and have our talents and gifts. 

Being true to oneself is tricky, mainly because who we are tends to reflect social norms and the influence of those close to us.  Our need to be loved gets fused into our need to win the love of others by changing ourselves into their ideal person.  On many, our need for others overshadows our need to be ourselves, which is why so many folks feel they lose their identity when they get involved.  If you want to be loved for, being you, you must be your most authentic self.

Copyright 2024, R. Castro

Recommended Reading

I added this book to help strengthen the message behind my blog. I feel strongly about being authentic with yourself and showing yourself the same compassion you show others. If you can’t love or expect yourself, how can others possibly do it for you?

Truly, Madly, Deeply Love YOU: How to Love Yourself by Improving Your Self-Esteem and Self-Confidence by Athena Harmonia

Understanding Stress

Stress is a reality of life. However, how we manage stress is different from individual to individual. One of the essential compounds in learning to manage stress is understanding how it impacts us and what we can do to cope. It is not enough to automatically assume that everyone is equal when it comes to experiencing stress.

What some folks consider stressful, others consider excitement and a natural state of living.  For instance, someone living in NYC would not view riding crowded trains to work daily as stressful but as a way of life. In the meantime, someone living in the suburbs might get a bit frazzled entering Grand Central station. Another interesting thing to consider is running, for some folks, it is a great stress reducer, yet some researchers state that running increases the production of the stress hormone cortisol, which signals the brain to prepare us for flight or fighting.

Managing stress is a personal process; it always helps to identify your stress triggers before embarking on a stress reduction regimen.  As mentioned, what may be stressful for some may not be stressful for others. Let’s review what you consider stress and add a point for each yes:

1. Public transportation (trains or buses):  yes ___No ____
2. Driving: yes ___No ____
3. Big cities: yes ___No ____
4. Loud noises: yes ___No ____
5. Family gatherings: yes ___No ____
6. Social gatherings: yes ___No ____
7. Job interviews: yes ___No ____
8. Marriage: yes ___No ____
9. Relationships: yes ___No ____
10. Work: yes ___No ____
11. School: yes ___No ____
12. Medical appointments: yes ___No ____
13. Pregnancy: yes ___No ____
14. Finances: yes ___No ____
15. Investing: yes ___No ____
16. Divorce: yes ___No ____
17. Marriage ceremony: yes ___No ____
18. Raising kids: yes ___No ____
19. Addressing conflict: yes ___No ____
20. Pending competition: yes ___No ____
21. Pending admission: yes ___No ____
22. Domestic violence: yes ___No ____
23. Unstable home environment: yes ___No ____
24. Dealing with ongoing bullying: yes ___No ____
25. Chronic health issues: yes ___No ____
26. Dealing sick parents or partner: yes ___No ____
27. Caring for a sick pet: yes ___No ____
28. Being the sole breadwinner: yes ___No ____
29. Sexual harassment:  yes ___No ____
30. Facing racism: yes ___No ____
31. Mental health: yes ___No ____
32. Side effects of medication: yes ___No ____

I am sure there are other areas not mentioned that also contribute to stress; however, add your points and review the places where you seem to have the highest numbers.  The specific areas will serve as a guide for determining the primary stress triggers.  Keep in mind that stress can be divided into categories such as:

• Environmental – includes home environment and local surroundings.
• Functional – work, school, and personal and social activities
• Social – Our relationship with others, such as family, kids, relationship partners, friends, associates, coworkers, strangers, and even pets.
• Physical – health status, physical energy, diet, sleep patterns and medications, illicit and non-illicit drug abuse
• Mental Health Status– A diagnosed or undiagnosed mental health condition can trigger instability and create havoc with work, relationships, or personal well-being.
• Situational – how others treat us, accidents, or spontaneous changes.

Stress in itself is unavoidable since it is part of our survival instincts.  Even though stress cannot be avoided, it can be managed with a balanced self-care regimen. Here’s a quick list:

• Maintaining Mental stability – You will manage stress much more efficiently if you continuously practice mindfulness with daily meditations or take mental breaks to recharge yourself before getting exhausted or overwhelmed.
• Be easy with yourself- Nothing is worse than inner criticism for not doing things perfectly.
• Preventive Care – Take breaks regularly, even when you are not tired. Your body and mind will benefit from small daily breaks.
• Keep things simple– Less is more when it comes to self-care.
• Write things down– A to-do list is a valuable reminder tool.  Make a list of things to do before bed and revise in the morning if needed.
• Practice Self-forgiveness – stop being harsh on yourself for not finishing everything on your to-do list or meeting certain self-imposed expectations.
• Learn to have fun – stress often comes when we are overworked and overly serious. The truth is that life is short, and you need to make time for laughter.
• Share the burden – delegate whatever you can to others.  Household chores, childcare, etc.  Whatever you can let others do, let them do it, even if it’s not as perfect as you would do.
• Pamper yourself – caring for yourself does not have to be expensive or require many products.  Pampering can be simply self-care, such as washing your hair and fixing it nicely, doing a pedicure or home facial, or taking a long shower or bath.  Even better, take 10 minutes to meditate on gratitude and self-love. 

It is important to remember that stress is a reaction to spontaneous and overwhelming situations. The key overall to managing stress is keeping yourself as balanced as possible through self-care routines rather than waiting until things fall apart.

Copyright 2024 R. Castro

Recommended Resources
I provided a few links to some useful material that will give you ideas on managing stress and further understanding how it impacts your overall well-being.

Here’s a short video with a meditation to use whenever you are feeling stressed and overwhelmed; though it’s brief, it is quite effective.

https://youtu.be/ztTexqGQ0VI?si=e__I1OSAIqdbrN9u

Here is information on Cortisol, its function, and its impact on the body.

What is Cortisol:  https://www.webmd.com/a-to-z-guides/what-is-cortisol

I included this book on managing anxiety since it also provides useful techniques that can help in coping with stress.

The 10 Best-Ever Anxiety Management Techniques: Understanding How Your Brain Makes You Anxious and What You Can Do to Change It by Margaret Wehrenberg

Identifying Self-destructive Patterns

Our old patterns can be a comfort source since they allow us to know how to manage situations that present themselves. At the same time, our old patterns can hinder and prevent us from achieving more.  Some of our patterns are influenced by fear and conditions that keep us from expanding due to self-doubt and underestimating our abilities to handle potential setbacks.

Patterns contribute to:

• Falling for the type of people who often mistreat or abuse us.
• Keep us from experiencing life fully.
• Preventing us from taking advantage of new opportunities
• Reinforces negative self-beliefs about our limits and inabilities.
• It keeps us stuck in unhealthy relationships because we don’t think we can do better.
• Allow others to take advantage of us because we don’t know how to say no.
• We avoid improving situations because we believe we have no options.
• It makes problem-solving difficult since we use our patterns to set the tone for failure.

For starters, it’s not always easy to identify old patterns due to cognitive distortions of how we see ourselves. Here are a few ways to identify beliefs that contribute to negative behaviors:

• Personalization – When we automatically assume things are about us. For instance, someone shares a post on social media about personal views, and those views are different from ours, yet we assume the statements are personally directed to us.
• Black or white thinking – you see things as one way or another and never allow for any other possibility.  For instance, if you wake up in the morning, accidentally spill coffee, or hit your toe getting out of bed, you assume your entire day will be a complete disaster.
• Catastrophizing situation – you tend to jump into the worst-case scenario without allowing things to develop properly or having all your facts about the details of a situation.
• Minimization reality – you see things through pink glasses to avoid feeling vulnerable; this impacts individuals in abusive relationships or needing medical care the most.  
• Dramatization – we exaggerate situations to the point that we develop irrational fears and anxiety.
• Jumping into Conclusions – assuming outcomes or situations before having complete facts or information
• Mind-reading – A tendency to assume you know how others think or feel about you. This way of thinking creates mistrust and social isolation since others are untrustworthy.
• Filtering – you select one unpleasant event or situation and allow that experience to become your entire reality, negating all other positive situations. Think of it as going on vacation, eating in one bad place, and forgetting all the other good meals.
• Overgeneralization – you tend to think that one negative situation is the prelude to a series of adverse outcomes.
• Emotional reasoning– you tend to believe that your feelings reflect reality.
• Mislabeling – This is a type of overgeneration, where an individual typically labels themselves as a complete failure over one poor decision or incident.
• Disqualifying – you tend to reject good opportunities because you don’t believe that good things can occur to you.
• Fortune-telling – Anticipating disastrous outcomes before things even begin to start.  You’re fixated on believing that nothing good ever happens; therefore, the future is automatically bad.

Though we may be stuck due to old ways of thinking, our patterns do not need to define us for life.  In identifying your patterns, you can find ways to alter your thinking and reframe how you see things in healthier and more productive ways.

Copyright 2024 R. Castro

The Value of Physical Routines

I have always viewed routines as a boring way of living and a killer of spontaneous fun. I believed routines to be a sign of limitations and control, and I always preferred living life without a schedule, except, of course, when it came to my line of work as a therapist.  For me, the routine was associated with work, keeping appointments with clients, and nothing more. I didn’t see scheduling personal activities as necessary since I always accomplished my tasks without a schedule. I felt strongly against routines until 2017.

In 2017, I had a seizure, leading to emergency brain surgery here in Sweden, where I live.  Since I had not mastered Swedish, I struggled to get mental health care in English and speech therapy. 

Luckily, since I have worked with substance abusers for over 40 years, I knew I needed consistency and some regimen to improve my physical condition.  I combined my therapeutic skills with a functional routine that involved scheduling specific activities daily.    Here’s what I learned to do in order to help recover from brain surgery:

• Same activities daily: The brain learns through repetitive actions.
• Good food– The body and brain work best when you feed yourself the nutrition your body type needs to function.
• Schedule Rest – our body has an internal schedule, so our energies dip at certain times, so rest is necessary to recharge ourselves.
• Sleep – regardless of how busy you are, you need to take time to sleep.   Finding your sleep schedule is essential since not everyone thrives on 8 hours.
• Meal schedule – the type of food you eat is essential for proper physical function. In addition, when you eat and how often can make the difference between feeling moody or tired.
• Move your body – yes, keeping in motion daily keeps your moods and body regulated. Do some physical movement daily to keep your heart pumping oxygen to your brain and keep the circulation and muscles healthy.  (walking, biking, jogging, dancing, swimming, etc.)
• Meditation – is a valuable tool for training your mind and giving your body time to rest.  There are meditation apps you can use from one minute to one hour.

Remember to keep your routine simple and manageable; use small increments to help you maintain your routine.  For instance:

• If possible, you can schedule 10-minute rest periods in the afternoon.
• Go to bed every night at the same hour, even if you don’t fall asleep.
• Set your alarm to help you begin your day at the same time.
• Cook your meals daily at the same timeframe to ensure you eat before your energy levels dip.
• Move your body for at least 15 to 20 minutes, which you can do at any time possible.

I will not tell you what to eat, exercise, or which vitamins to take because everyone has a different genetic makeup.  However, I recommend daily self-care using a schedule to keep you consistent. Our brain and body have an internal clock that depends on consistency and daily care for optimum function. When you change your daily care, your body tends to react by making you tired, lethargic, irritable, and easily distracted.

Copyright 2024 R. Castro