Time of Reflection

Gary Nelson, ICCDP

Program Director and Addiction Counselor

Feel Better, Live Better

It all started when I was 17 years old on a hot July day in the rolling hills of the lake country in northern Minnesota. My best friend and I planned a camping trip on the shores of Long lake located on our family’s farm. I had been trying to deal with the loss of my Mother in an auto accident 2 months earlier. The feelings of loss, grief and trauma were overwhelming. My best friend knew I needed to get away and have some fun as we always had done in the past. But this time it was different. Yes, we went fishing and caught fresh fish for our evening fish fry, and caught and released even more northern pike and walleye. Some swimming in the warm waters and what a great get away it was.

This time it was different. My friend had brought a bottle of blackberry brandy, taken from his older brother as a campfire surprise. Up to this point I had always refused any alcohol or drugs as I was an athlete, good student, went to church, and only swore when I thought no one would hear. But my time had come to say yes to alcohol, what could it hurt, it couldn’t be worse than I had been feeling the past months.

What I found was the answer I had been searching for. My feelings of pain and agony left me. It was great! The warmth and the taste were overpowering. The effect of the alcohol arrived and I knew that this was what I needed to deal with life as presented to me. I laughed and carried on as if I found my old self of being happy, and free of the feelings of loss, grief, and trauma. I knew that if I drank alcohol life would seem tolerable.

That fall I started my freshman year in college and was fortunate to have a great roommate in the athletes’ dorm as I was the freshman athletic trainer. He was the freshman quarterback recruit, a straight shooter, no alcohol or drugs. I had to hide my alcohol use from him. As the year went on I struggled with the loss of my mother, being away from my father and sisters, and trying to focus on education and homework. My drinking was the only way to make it through the college experience and quickly became an almost daily occurrence. It was the only way to keep those feelings of loss, grief and trauma at bay. I was a good person, I only drink some alcohol, I don’t do drugs.

Winter break arrived and I finally made it back home for the Holidays. I thought it would be a reprieve from college life, but I was faced with the strain that other members of my family were also facing. Then on the second night home my father died at home from a heart attack. Those feelings from the past returned stronger than ever. I had to move back home and start classes at the local community college. Alcohol was not as available. How do I deal with this?

I was an athlete, good student, went to church, and only swore when I thought no one would hear and I didn’t do drugs, until now. Within a few short weeks, I was presented the opportunity to try marijuana. What alcohol had done for me earlier that year marijuana could do even better.

The next 27 years were very difficult and my response was to escape by abusing substances. As life continued for me many changes occurred. I worked at jobs, finished college, got married, and had children. One major thing did not change. I continued to use substances to change the way I felt, not being able to cope with the feelings of loss, grief, and trauma I had experienced decades before. After the continued use of substances for almost three decades and not dealing with life as it presents itself to me I had encouragement and support from family and friends to enter a program to address substance use and how to deal with life without using alcohol and drugs.

Fast forward to today. I have now completed twenty years of continuous recovery from substance abuse. This is not just by my efforts, but the efforts of 23.5 million other Americans in long term recovery supporting me. I still spend time in support meetings. I deal with my feeling of loss, grief, and trauma better without using alcohol and drugs. I know this is a disease of addiction and when treated and kept in remission I will continue to be a better person in all the facets of my life. I still enjoy activities as a Father and Grandfather, I go to church and recovery meetings, and I swear less even when I think others won’t hear me. If you or someone you love is struggling with substance use issues, please know there is hope for you. Contact: Gary@PinnacleCounselingNWA.com

“Each one of us has walked through storm and fled the wolves along the road; but here the hearth is wide and warm, and for this shelter and this light accept our thanks, O Lord, tonight” — – Sara Teasdale

Can Stress Be Fatal?

 

Audrey A. Adams LCSW

We’ve all heard the saying, “stress can kill you.” Is that true? Well, as a matter of fact, YES it is! The human body is designed to experience stress and react to it. Stress can be positive, keeping you alert and ready to avoid danger. Stress becomes negative when a person faces continuous challenges without relief or relaxation between challenges. As a result, the person becomes overworked, and stress-related tension builds. A Health and Safety Executive states around 9.9 million working days are lost each year to stress, depression, or anxiety. But recognizing stress symptoms may be harder than you think. Most of us are so used to being stressed; we often don’t know we are stressed until we are at the breaking point.

Common symptoms of stress are headache, muscle tension, chest pain, fatigue, stomach upset, excessive worry, and sleep problems. Stress symptoms can affect your body, your thoughts and feelings, and your behavior. Being able to recognize common stress symptoms can give you a jump on managing them. Stress that’s left unchecked can contribute to many health problems, such as high blood pressure, heart disease, obesity and diabetes. Besides these very serious health problems, stress that’s left unchecked can manifest itself in anger, resentment, depression, and anxiety. Stress can interfere with your judgment and cause you to make bad decisions, make you see difficult situations as threatening reducing your enjoyment and making you feel bad, making you feel rejected, unable to laugh, afraid of free time, unable to work, and not willing to process your problems with others. A lot of people turn to drugs and alcohol for immediate relief, but drugs and alcohol quickly turn into more stressors, problems, addictions, and health problems of their own.

In the world we live in today, we not only are concerned with our own personal issues, family problems, employment situations, finances, etc. But, we are bombarded with daily news about extremely scary and violent behavior from thousands of miles away to right in our own backyards. One thing that is in our control is making sure we make time for self-care. Your first thought to hearing that was probably, “I don’t have time,” or “I wish!” But think of this, if you don’t find time to do things for yourself, then who will? No one. As adults it is our job to take care of ourselves the best we can or we may not be around as long as we had hoped.

While most of us would likely prefer to take a cruise, rent a cabin in the woods, or go the beach, it is important to remember when it comes to stress, a little bit really does go a long way. The 10 minutes it takes to drive through Starbucks to buy your $6.00 morning coffee, the 30 minutes spent wandering around the grocery store because you’re not sure what you want, or the extra 15 minutes on the phone talking to someone you don’t even really want to speak with can produce stress. Those precious few minutes add up. Taking small chunks of time for yourself can make a profound difference. You deserve to be as stress free as possible. You have to pick your battles. Is what you are stressing about today going to matter this time next year? Is what you are stressing about today something you can control? Putting yourself first is not selfish. Take a walk, talk to someone you trust, take a bubble bath, go fishing, read a book, get a massage, color, dance, watch a comedy that made you laugh 20 years ago, have a picnic by the creek, fly a kite, leave your phone in the other room, look at old pictures, go barefoot in the back yard, try wood carving… The point is just do something…..but do it for YOU!

 

Why does the Mind/Body connection really matter?

By Terry Richardson, MSW LCSW

Mental Health and Relationship Counselor

PinnacleCounselingNWA.com

Feel Better Live Better- Why does the Mind/Body connection really matter?

 

Worried about being worried sick? Is laughter really the best medicine? Your body may know you’re depressed before you do and doing its best to get your attention. There is growing evidence, supported by research, indicating your mental state really influences your body’s ability to protect and heal itself! In fact, your state of mind could be the best tool you have when defending yourself against illness and maximizing treatment of cancer, heart disease, digestive disorders, diabetes and aging. All of your natural defenses are compromised in response to stress (primarily mental).

Most people have at least heard the term “psychosomatic” which quite literally means “mind/body”. Unfortunately, this term was and is commonly misused when someone is thought to have imagined an illness and can then produce symptoms. In confusion, we generally label and dismiss what could be more accurately described as “hypochondria” and have overlooked the power of the psychosomatic process itself. As Woody Allen said “I’m not a hypochondriac, I’m an alarmist”. Ironically, even this rather negative misunderstanding of psychosomatic also confirms the acceptance of the ability of one’s mind to influence a physical condition. Now, scientific research is validating that possibility: we could use the power of the mind (i.e., thinking) to create optimal conditions for becoming and remaining well.

What makes the mind/body perspective worth reconsidering at this juncture? It is the transition which has been occurring, from the realm of “fuzzy logic”, “magical beliefs” and “spiritual eccentricity”, to the realm of solid measurable data. Consider the placebo and nocebo effect. What are the “placebo effect” and the “nocebo effect”? In the simplest terms, it’s the “sugar pill” effect. It’s the uncanny result that is obtained from a substance, or sometimes a behavior, when none of the “treatment” properties are present to create the desired change, and yet, benefit is derived. The nocebo effect accounts for adopting the “belief” that a substance (or change) won’t work, and it doesn’t! The placebo/nocebo effects are so powerful in fact, that all research conducted must allow for the possibility of these effects in their research data. If science is nothing else, it is the domain of measurability, and its primary mantra is “if it cannot be measured, we cannot know it exists”, therefore, thoughts, emotions, feelings, mind and spirit had been relegated into the arena of unscientific observations. Today however, we live in a world of electron microscopes, functional magnetic resonance imaging, and the previously immeasurable can now be measured, observed and replicated.

Mind/Body interaction had been observed and documented by Hans Selye in his work on stress as early as 1946 and the “General Adaptation Syndrome” became popularly known as the Fight-Flight- Freeze response. Of special note regarding mind/body relevance, the stress experience creating the cascade of measurable physiological responses could be triggered consistently, regardless of the threat being real, imagined or perceived (through a mental interpretation) of danger. The body reacts to stimulus by activating the hypothalamic pituitary adrenal (HPA) axis. Researchers believe that prolonged exposure to stress (real or imagined) results in suppression of the immune system, wear and tear of several body systems, placing the individual at higher risk of dis-ease. This was the advent of the earliest biofeedback strategies.

Pioneers in the field of mind/body research have expanded on Selye’s work. Researchers and practitioners have emerged from a broad array of disciplines, including cellular biology, neuroimmunology, psychotherapy and spirituality, representing the specific focus of their disciplines, be it mind or body. The unifying premise of these disciplines is an acknowledgement of the fallacy or artificial separation of mind/body interaction.

These individuals have united under a variety of identifying umbrella labels usually incorporating the terms “Holistic or Wholistic”, “Mind/Body” or “Complementary Alternative” Medicine.

So, with an acceptance of the inter-relatedness of the mind/body concept and the availability of sophisticated equipment, it has become possible to identify and measure methods to enhance mind/body interaction. The implications for psychotherapy are obvious and substantiate the value of “talk therapy” as a viable treatment alternative for mental and physical health. The mind/body perspective includes approaches of prevention that are proactive, health maintaining, healing, and driven by the individual. Today, rather than viewing the dis-ease “treatment” as a response, directed toward a passive recipient, we can engage the whole person on a mind/body journey toward wellness. Be well!

Cost-Benefit Analysis: Alcohol Use

Most people use alcohol in ways that do not bring negative consequences into their lives. For many, Alcohol is an accepted, often expected, component of social occasions: weddings, special dinners, athletic events, BBQs, family gatherings. But alcohol is not a benign social lubricant for everyone. For some (10-20%), alcohol brings catastrophe, disorder, chaos, personal destruction, and eventually death. For most people alcohol is nothing to worry about. For others, whether to drink or not is a life or death decision.

So we are left with two broad categories of people:

  • Those who can drink with little or no negative consequences
  • Those who should not drink

Determining in which category you belong may be one of the most important decisions of your life.

A cost-benefit analysis is a great way to start thinking about your relationship with alcohol. Here is one way to think about it: what does alcohol do for you versus what has alcohol taken from you? Things it has done for you, benefits. Things it has taken from you, costs. If you find your analysis tipping heavily in the direction of costs, it may be time to rethink your relationship with alcohol. Here are some different types of benefits and costs you may have experienced in your life:

Benefits:

  • stress reduction
  • social lubrication
  • taste enjoyment
  • hobby

Costs:

  • relationship stress
  • legal problems
  • work problems
  • hangovers

The holiday "blahs"

With the holiday season and winter months fast approaching, feelings and symptoms of depression will often surface or increase. Feeling “down in the dumps” or “blah”, sad, discouraged, hopeless, irritable, cranky, or easily frustrated are typical symptoms of depression. Also feeling withdrawn, a loss of interest or pleasure in activities, changes in appetite, sleep, energy, difficulty concentrating, and making decisions are commonly reported. A sense of feeling worthless or excessive guilt may be experienced. Some of these feelings may actually interfere with our relationships, school, job, social activities, and even day to day functioning. If you experience a few or most of these symptoms it is wise to pay attention to what your body is telling you and to take care of yourself.

Often people minimize or don’t understand depression and the possible effects of going untreated. Working with a mental health professional can help you understand depression and learn multiple ways to manage its symptoms. Regardless of the season, feeling better means living better!

 

Erika McCaghren

Welcome to our newest counselor!

Pinnacle Counseling is proud to announce the addition of another skilled counselor to our staff. We are thrilled to announce Reagan Funkhouser, LCSW, as an asset in finding ways to better serve our clients in the future. More information about Reagan is located on our main website (http://www.pinnaclecounselingnwa.com) under the “Our Counselors” tab. We look forward to seeing her talents and skills improve our ability to continue to serve the population of Northwest Arkansas.

Love yourself enough to seek help with addictions this Valentine’s Day

There is no doubt that substance abuse and addiction is difficult during every season of the year. Once the rush of the holiday season, balancing work and holiday time off, and a long few days of travel to see friends and family is over; all that is left is getting back to ‘normal’. January is a month full of change and resolutions, so making time to cope with personal hardships (like addiction and substance abuse) is put at the bottom of your to-do list. As February approaches, the usual hustle of preparing for a magical and romantic Valentine’s Day for you and a significant other, spouse, or partner takes priority. This reveals the real question: is there ever time to get help for myself?

Realizing that you are important enough to get help is the first step on your journey to navigate out of the dark path of addiction and substance abuse to a healthier life. The problems associated with addiction and substance abuse seem to start out slowly and pick up speed in what seems like no time at all. Using and abusing substances affects your life, the life of your friends, family members, children, co-workers, and everyone else you interact with on a daily basis. What began as a coping method for stress or an activity during your downtime quickly becomes a lifestyle and the center point of many more problems. To take charge of the cycle of use and abuse of drugs and alcohol is often the hardest part of the recovery and healing process; and takes courage and support. The process of recovery requires resources to get the help that you need in order to control the substances that have a strong grip on your personal life. Mental health counseling and substance abuse treatment are the vital next steps in the process of your recovery. Overall, wanting to live your life as the healthiest and most well person you can be is reason enough to seek help for addictions for the holiday of celebrating love. Loving yourself enough to get help is a magical and romantic thing that can give you back a healthy fresh start to your relationship with yourse

Erika McCaghren

It's a beautiful morning somewhere

Running on my lunch break yesterday, I passed a young man walking in the opposite direction. His reply to my smile of greeting was sincere. A statement of fact. An honest wish. “Good morning,” he said. Did he misspeak? It was nearly 1:00 PM. Is my early afternoon his morning? Late shift worker or late night lurker?

My thoughts drifted as I ran.

He was right. He is right.

It is a good morning. Somewhere. In fact, somewhere the sun is rising over misty mountains, filling the valley below with light and warmth and promise. Somewhere the sun is rising. For someone the sun rises today to bring the most important day of his life. Someone today is going to make a decision. A life changing decision. Big or small, things are going to happen today. Somebody somewhere is going to stop hurting someone they love. For good. Someone somewhere else is going to finally clean out that closet. Maybe keep it clean. Someone is going to decide to go back to school. Someone is going to pay off a loan.

Somewhere the sun is rising. That means that life is happening.

Good morning.

Helpful tips for handling the holiday "blahs"

Are you noticing your body slowing down as the holidays approach? Are you unsure of how to cope with these feelings and symptoms? Make sure there is not a physical or medical explanation for your depression. If your body isn’t feeling “right”, talk to your doctor. Treat your body the way it deserves and needs to be treated by eating healthy, getting enough rest, and regularly exercising. Taking a few moments to focus on your breathing is an easy and effective way to help your mind and body to relax, and can be done anywhere. Pull yourself into the present and take in the gifts that are around you now. Notice the sunshine, a beautiful bird, a cloud, or another gift of nature. Listen to the music or sounds that you “connect” with. A walk or change of scenery can bring newness into your surroundings. If possible, do something nice for another person, even if it is only to smile or greet them. Sometimes the simple, small steps we take make can make a big difference.

 

Erika McCaghren