By Michelle Peterson

Recovering from an addiction is incredibly difficult. And, with so many recovery programs out there, how do you choose the right one for you? Art and music therapy are two types of programs that can help recovering addicts relieve stress and promote self-confidence. You can incorporate these supplemental activities into your recovery practice and walk away feeling like a new person.
 
Here are a few different types of art and music therapies that can help you get through your addiction.
 
Learning an instrument
 
Learning how to play a musical instrument is incredibly difficult. It takes persistence, commitment and patience. When someone is recovering from an addiction, learning how to play guitar, drums or another instrument can help them stay focused and discover a whole new side of themselves. Sticking through lessons can teach them how to commit to recovery and to not relapse. They will also leave therapy with a sense of accomplishment and a new skill they can  use to entertain family members and loved ones.
 
Painting
 
Painting is a type of art therapy that can come in many forms. Whether it’s watercolor, acrylic, or oils, painting is a wonderful way for those suffering with addiction to cope. Not only is painting a quiet, soothing activity, it allows an artist to bring out whatever emotions they’re dealing with onto the paper or canvas and leave it there. Because drugs and alcohol can dull a person’s emotions, painting can bring you back to yourself, little by little.
 
Sculpting
 
Another type of art therapy, sculpting allows addicts to reshape their lives while they make something out of nothing. Sculpting can bring stress relief and improve overall well-being. It’s a type of meditation, as sculpting can take hours on end. With sculpting, there are no right or wrong ways to make a piece of art, which is helpful to addicts as they can access their inner creativity and surprise themselves. Sculpting is something that anyone can try out and it appeals to a lot of different individuals. Who doesn’t want to take home with them a sculpture that they created?
 
Dancing
 
Dancing is a type of music therapy and form of self-expression that can help individuals recovering from addiction. The primary goal of this type of movement is to promote physical, emotional and mental health. By being able to express yourself openly and freely in a supportive environment, you can take steps to healing and confronting the demons of addiction. When it’s hard to express yourself with words, dancing is a great way to get rid of any feelings of self-doubt and other painful issues.
 
Writing poetry
 
It can be hard to express your feelings out loud when you’re going through addiction recovery. That’s why writing down your thoughts and emotions on paper is a great way to relieve stress, especially if written thoughts are transformed in poetry. This type of art therapy allows addicts to discover their creativity and tell their own story in a beautiful way. Poems are easy to keep, and if an addict is every experiencing self-doubt or weakness, they can re-read their poems and gain back their strength.
 
If you need more than group therapy and a traditional rehabilitation program, add in art or music therapy to your recovery to help you get more in touch with your emotions and express yourself. Art and music therapy is also typically performed solo, so the individual doesn’t feel embarrassed speaking about their emotions in front of other addicts like in a therapy session. Art and music therapy provide addicts with a different opportunity to find solace and see what they’re made of. 

Depression can be defined as feeling sad for weeks or months and not just a day or two. Depression can be accompanied by a huge hole of emptiness inside, lack of energy and no pleasure in things once enjoyed. To be clear, clinical depression is different from normal sadness. Clinical depression interferes with one’s work or school, relationships with others and ability to enjoy life. However, clinical depression is treatable with modern antidepressant medications and goal-orientated psychotherapy.

No two people experience depression the same. Some people may not seem sad while others can be unmotivated to do anything like eat or get dressed. These tasks can become large obstacles in their daily life. When friends and family notice these changes, it is alright to say something.

Show your loved one how you are on their side. Avoid saying asking them, “Why can’t you just get dressed/eat/get out of bed?”

Instead say, “You seem to have trouble getting dressed/getting out of bed/eating. What can I do to help you in this area?”

Never ask what their problem is or invalidate their feelings by telling them they are upset about nothing. Instead express your support by stating, “You seem to be finding this issue a big deal at the moment. How can we solve it together?”

Since many people suffering from depression have lost their ability to recognize their positive attributes, giving plenty of reassurance can also be very helpful.

People with depression can spend a lot of time reflecting on their situation. Give understanding and sympathy by sometimes doing nothing but merely listening. Offer a hug or to hold them for a moment. This also conveys how you are there for them.

Try not to be offended if your loved one asks you to leave them alone. Sometimes, that is the most helpful thing you can do at that moment. It is also important to accept the person where they are and not let it totally consume your life. You too have to take care of yourself. Set healthy boundaries. Know your limits as to how you can commit to helping them while balancing your own needs so you can recharge and look after them the best way possible.

Other things you can ask of your depressed loved one are:

• Can I relive your stress in any way?
• What do you think might help you feel better?
• Is there something I can do for you?

Offer to fix your loved one lunch, tidy up their place, take them out for coffee or a movie. No one thinks twice about doing or offering these things for someone who is going through chemo. Why not go there for a person battling a serious mood disorder? 

The term drug is used to describe all mood-altering substances including alcohol and other sedative-hypnotics, opioids, stimulants and psychedelic drugs.

Thinking and talking about cravings for alcohol and other drugs can make some people crave them more. However, thinking and dreaming about alcohol and other drugs is a natural part of recovery. Learning how to stop these thoughts and turning them into cravings can help prevent a person from resuming use.

Education about substance use is important. Learning how resume of use occurs, how to prevent it and identify signs that lead up to it, people can prevent returning back to using. People, places and things are connected to the use of alcohol or other drugs. Triggers are feelings and experiences tied to people, places and things that are associated with drinking or drug use.

To help identify your triggers, do the following:

• List people with whom you almost always used alcohol and other drugs
• List people with whom you never used alcohol or other drugs
• List places where and activities you regularly used alcohol or other drugs
• List places where and activities you didn’t use alcohol or other drugs
  
  

There are internal, external and sensory triggers. All of these combined usually work together to create a drug craving. Internal triggers are feelings people have before or during drinking or using drugs (angry, lonely, depressed, sad, bored, etc.). External triggers are people, places and things associated with drinking or using drugs (old neighborhood, holidays or people one used to use with). Sensory triggers are related to sight, sound, taste and touch (certain songs, certain foods or drinks).

To help identify internal, external and sensory triggers, do the following:

• Name and describe your internal triggers
• Name and describe your external triggers
• Name and describe your sensory triggers
  
  

The steps in dealing with triggers are identifying, avoiding, interrupting and talking about them. Once you identify what your triggers are, for example, certain high-risk situations or people, start avoiding them. For the triggers that cannot be avoided, interrupt them by keeping yourself occupied, attending a self-help meeting, spend time with clean and sober friends or family, etc. Planning ahead is the key to avoiding falling back into old habits and routines. Lastly, talk about it! Do not keep silent as this could allow your cravings time to build up and potentially lead to resume of use. Talking about triggers in a self-help meeting or therapy session can weaken the power of triggers.

To help deal with triggers, do the following:

• Name 3 strong triggers and 3 ways they can be avoided
• Name 3 unavoidable triggers and 3 ways they can be interrupted
• Name 3 ways to reduce the power of triggers
  
  

There are 4 steps that lead from trigger to resume of use. First is the trigger in itself that goes to work automatically. Second, the trigger turns into a thought. Third, with the continued thought, a craving happens at this point with some physical change (anxious, nervousness, sweaty palms, etc.) Fourth, resuming use after the craving grew and physical changes affect the person, making it easier to decide to use. This process can be occurring in your brain without realizing how powerful it is.

Developing skills and tools in recovery is vital as sobriety is an ongoing process. Therapy and self-help meetings can help you develop a new set of important skills that will help with stopping triggers from leading to relapse. 

​Deciding you need professional help can be hard on its own. Seeing a therapist does not mean you are weak although being vulnerable in front of a complete stranger can be uncomfortable.

Going to therapy is more than sitting in an office and talking. Therapy includes building a professional relationship with boundaries and goals you want to achieve. The client-therapist relationship is a collaborative relationship. The therapist listens, ask questions and evaluates your needs, barriers and challenges. As well, you listen, ask questions and identify your needs, barriers and challenges. If you cannot identify your needs, barriers or challenges, that's okay! Your therapist has many years of experience and should be able to help you.

Unfortunately, some therapeutic relationships are not balanced. Although finding a therapist that is a right fit for you can be hard, it can be done. Be encouraged! You do not want to stay in any relationship that is not serving you. Be empowered by the fact that you now can use that past experience to your advantage by knowing what to look for in your new therapist.  In addition, keep these 5 things in mind.

1. Your Therapist is Your Friend:  You have friends and then there is your therapist. They serve a different role in your life and it should remain that way. If your therapist just so happens to be a therapist, having them as your therapist is unethical. On another note, avoid attempting to make your therapist your friend out of an emotional and psychological need. The therapeutic relationship will naturally create a bond, but this bond should be a professional one with firm boundaries. Firm boundaries are required in the client-therapist relationship and it does not mean you will not get the support and compassion you need.
   
   
2. Your Therapist is Your Servant: You are an educated partner in your treatment! Rightfully so, you do not have to go along with everything. At the same time, being open-minded and respectful is required since the therapist has been trained and educated to understand things a little better than you. Avoid being arrogant! Be empowered to ask questions, make suggestions and discuss what you want, yet watch for acting as if you have power and control over your therapist.   
   
   
3. Your Therapist Referred You Out Means Rejection: Being referred to another therapist or a higher level of care (detox, hospitalization, residential, etc.) does not mean rejection. Ethical therapist will refer you to a treatment better fitted to your needs, even if they are not able to help you after being with them for years. Therapist can refer you out because of burnout or life changes in either one of your lives. When things are stagnated, progress ends and a referral is healthy. In addition, therapy is a service and payment is required. Avoid taking advantage of someone you may need in your life by not compensating them for their time. It is not personal, inconsiderate or uncaring when your therapist asks about payment or refers you elsewhere when there is a continued challenge with your paying for therapy.
   
   
4. Your Therapy is as Long as You Need: The length of therapy depends on so many factors. For the most part, therapy can be short-term (under 1 year) or long-term depending on the presenting issue. In addition, if you use insurance, they will only pay for short-term therapy with the notion that you will have your problems resolved in a matter of months. So, if you use insurance, your therapy duration is already set for you. If you pay for therapy on your own, ask your therapist how long they believe, based on what you have presented as the issue, therapy would take. Most therapist work with you and provide an estimate of amount of time for how long you will need therapy while others will say they don’t know. The end goal is to help you resolve a problem so you are able to apply the news skills learned in therapy into the real world on your own.
   
   
5. Your Therapy is for You Only: Even if you are coming to therapy alone, your family dynamics and issues are predominant in the counseling process. Family systems are a complex integration of relationship between members. Your decisions may have impacted your family and vice versa. This does not mean your family members have to attend therapy with you. After all, you cannot control what others do. Just keep in mind that if you have challenges, so does the rest of your family in most cases. Whatever you go to therapy for, the multiplicity of these dynamics warrants family exploration so they can be appropriately dealt with to help you heal, change and provide a peace of mind.
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Many people come to therapy with all types of incorrect perceptions and beliefs. There is one correct assumption; therapy is one of many tools used to support and facilitate growth.

Methadone can be used to treat persons with an opiate use disorder. Methadone works by occupying areas of the brain that opiates target to prevent withdrawal symptoms or make them less severe for those that have stopped using opiates. Methadone also helps with eliminating cravings for opiates. Withdrawal symptoms include:

• Sweating
• Aches and pains
• Restlessness
• Tremor
• Diarrhea
• Nausea
• Vomiting
• Stomach cramps
• Runny eyes and nose
• Feeling hot and cold

 
Many people stay on methadone long-term and some people gradually reduce their dose to completely stop taking methadone. Methadone should not be taken with any other illicit substances and alcohol. The impact of mixing benzodiazepines (Xanax, Klonopin, Valium, etc.) and methadone can be deadly. There is an increased risk of overdose when benzodiazepines are taken with Methadone. Since Methadone is a depressant that slows the central nervous system, which includes heart rate and breathing, so does benzodiazepines. As a result, the combination of taking the two can slow the heart rate, risking the heart for cardiac arrest and stopping one from breathing.
 
Methadone can be prescribed and lasts longer in the body to help those with an opiate use disorder once someone stops using. Most persons are referred to a community treatment center for assessment. Most treatment facilities have a general practitioner on site that can complete the assessment. The assessment usually includes taking details of the person’s health, social circumstances, past and current drug taking, identifying if methadone is needed or appropriate, an examination, urine analysis to confirm any illicit substances being used and assessment of what the person needs are at this time. In addition, to those that may have been using heroin intravenously, a blood test for HIV, liver function and Hepatitis A, B and C are conducted.
 
After the assessment, an initial low dose is prescribed. The low dose is prescribed out of safety and can be adjusted frequently. This stage is very important because this is the phase where a regular maintenance dose is identified over a few week period. The maximum effect can vary person to person as it takes 2-4 hours for Methadone to reach its peak effect level.  
 
Once the correct dose is identified, the person is now in what is called Methadone maintenance. Methadone is a once-daily liquid dose taken under supervision of a nurse or pharmacist who dispenses it. Methadone must be taken regularly and if three or more doses are missed, the body may lose its ability to break down the drug. If three or more doses are missed, persons can return to taking Methadone, but at a lower dose. Some people that have been on Methadone for a while will want to detox. This often takes years as it is safer to stay on Methadone than to detox before the person is ready.
​
People that use Methadone are more likely to stay off heroin if they are supported by friends and family. Too often, family and friends do not support persons with opiate use disorders because of their lack of knowledge regarding Methadone. Methadone is a drug used to help those persons with an opiate use disorder so they no longer use opiates. It can be viewed as taking medication for high blood pressure or insulin for type 2 diabetes. The way people can change their diet to reverse type 2 diabetes while taking medication is the same as those using Methadone to reverse their opiate use disorder. Support from loved ones goes a long way for a person using Methadone. Persons with opiate use disorders also do well when attending outpatient treatment coupled with group and individualized therapy. It is much harder to do it alone.
 
Please educate a friend, coworker and loved one on the benefits of supporting a person with opiate use disorder when they have made the choice to use Methadone in their recovery efforts. There are plenty of successful people around us, you may never know, that have or currently use Methadone. As America is going through the opioid epidemic, being educated on the various ways Methadone can help just might save your loved one’s life.

People who are critical of others point out others perceived flaws. Many of us have grown up with painful criticism. Painful criticism can be toxic to anyone’s well-being. Being criticized as an adult can trigger suppressed pain and as a result, one either withdraw themselves or lashes out on others. Either action is counterproductive to one’s well-being.

Sometimes, painful criticism can trigger shame causing one to revert back to the hurt child who could never do anything right. Shame can be an extremely painful emotion. When shame is triggered, some people find ways to not feel such as cutting, overeating, or using illicit substances. Shame can feel very threatening as it dysregulates the nervous system. Practice mindfulness by noticing it, allowing it some space and realizing when it has arisen. Understand that you are not the shame.

You have no control over how others perceive you. You do have control over how you hold and view yourself. Find your inner strength and accept your lovely, unique human flaws. The key to doing this is building mental strength by what you do and don’t do.

1. Say “NO” – One of the best words spoken! Know when to say it and don’t feel shame or guilt about it.
   
   
2. People-Pleasing – Accept someone telling you “no” as it works both ways. Embrace the fact that social rejection is unavoidable. Most importantly, you will live!
   
   
3. Relationships – Cultivate healthy relationships with yourself first. This relationship speaks volumes and sets the tone for how others should treat you. Be in the business of reevaluating your relationships with yourself and others on a regular basis.
   
   
4. Be Kind – Be considerate and helpful without any obligations.
   
   
5. Acceptance – Differentiate what you can and cannot control so you can feel your best, discover new options, opportunities and happiness.
   
   
6. Adaptability – Adapt to change with haste and stay reasonable in challenging or unforeseen situations.
   
   
7. Emotional Acumen – You can effectively resolve your past trauma and grow as a human being because of your ability to recognize what exactly you feel, why and what it means to your existence. Express empathy and compassion for yourself first and others.
   
   
8. Present State of Mind – Live in reality in order to maintain a high level of awareness. Accept the situation as is without compromising your emotions, being stuck in the past or constantly worrying about the future. Use reason, logic, observation and common sense to conceptualize reality.
   
   
9. Being Proactive – When there is a problem, weigh your options and make a practical decision taking in your emotions, thoughts and motives so you can enjoy life even through the ups and downs.
   
   
10. Sense of Self - Know yourself and how to deal with your emotions. Don’t take your emotions out on people or allow people to take theirs out on you.
    
    

Don’t take what people do, feel, think or say personal because you are wonderful regardless of their opinions. As humans, we are all dealing with our own shit – feelings, perceptions and opinions. Other people’s judgments are not superior. They are simply expressing their own subjective standard as it relates to their experiences. You’d be foolish to argue someone’s taste or preferences.

Don’t allow a compliment or criticism to affect you. Instead, trust your own judgment and know what is best for you. You don’t need other’s approval because you know your strengths and limitations so again, accept your perfect imperfections and mistakes. Acknowledge and reward your successes despite anyone’s recognition. People are going to have their own opinions no matter what.

​In the end, yours is the only one that matters!

 Every day without using can be uncomfortable especially when trying to practice and implement new recovery skills. This alone makes the first 90 days of recovery very critical. The first 90 days has been known as where most relapses occur.

When in recovery, you give up more than a substance, but also behaviors. If you are returning home from treatment, everything you left (friends, job, family, etc.) can be overwhelming. Recovery can be difficult to manage without structure, a routine and consistency. Without these things, recovery can collapse. Below are 12 critical tools for surviving the first 90 days of recovery. 

1. Create a recovery environment – get rid of anything in your home that’s related to using (alcohol, pills, or any other addictive substances or objects) that is easily accessible. Don’t think twice and if it seems difficult, ask for help from a loved one, another sober support or sponsor.
   
   
2. Create a daily routine – it has to be one you can keep to avoid being idle and leaving time open for your thoughts to wander back to using again. Your schedule can include going to 12-step meetings, doctor or therapy appointments, spending time with family, sleeping, work, exercising, etc. In addition, make appointments for any past annual check-ups or dental visits.
   
   
3. Give thanks for each day – express gratitude for your successes, lessons learned and accomplishments. Thank yourself, God or a higher power. Try to practice this daily by putting your feelings of gratefulness out there. Even the most stressful or frustrating day deserves acknowledgement because you made it through and faced its challenges making you better equipped to face another day.
   
   
4. Learn your triggers – identify what can push you towards relapse. This is extremely important because initially, your triggers can be hard to manage, especially without the proper tools to help you fend off cravings to use. If it helps, write your triggers down so you know what to do when you experience a trigger.
   
   
5. Identify and practice healthy coping skills – cleaning, calling your sponsor, going to several meetings throughout the day or week, completing crossword puzzles, reading a book,  etc. Most cravings and urges usually last about 20 minute so if you apply any of your coping skills, you will begin to set the tone for various ways you can help yourself to stay sober.
   
   
6. Attend meetings – there is value in attending 12-step meetings. They are highly recommended and often a necessity for your recovery. Attending meetings can help you in troubling times or when you feel triggered. It is encouraged to attend 90 meetings in 90 days in your first 90 days of recovery.
   
   
7. Find a sponsor – finding a sponsor should be a high priority if you attend 12-step meetings. A sponsor will be your go-to person in times of crisis.
   
   
8. Sleep and diet – recovery also involves taking care of your physical needs (proper nutrition and rest). Consult with your primary care physician on what proper nutrition means for you. This is important because you may be recovering from the effects of your addiction or complications related to using (type 2 diabetes, compromised immune system, anemia, etc.). Addiction disrupts your body’s circadian rhythms making it difficult to fall or say asleep without using so try to get seven to nine hours of solid sleep per night.
   
   
9. Exercise - exercise does not necessarily mean going to the gym, but can include taking brisk walks, jogging, riding a bike, taking a hike or going to your local recreation center. 
   
   
10. Limit social engagements – the first 90 days is not the time to revamp your social life. Save this for when you are more confident in your ability to maintain your recovery in all situations (people, places and things) and are feeling strong as well as healthy.
    
    
11. Develop Goals - this could be your personal treatment plan to yourself as to what you want to achieve short and long-term. These goals could be obtaining your GED, gaining employment or any other ideas you identify to help you get close to your long-term goals.  
    
    
12. Continue to see a therapist – it is common to experience periods of sadness or feeling blue especially in your first 90 days. If you are taking prescribed medications to ease cravings, withdrawals and/or mental health issues, do not stop any treatment regimen on your own; please consult with your therapist and/or physician first.
    
    

​Take your time and be gentle with yourself to avoid the pressure of trying to achieve all you want or believe you need to do. Recovery is a lifestyle, a lifelong journey and not a race. 

​Is your body living in the present, but your mind is in the past or future? Do you have resentments, guilt, or shame from your past? Are you afraid of current circumstances causing you displeasure continuing in your future?

The voice of the ego-mind makes us believe we can only achieve internal peace based on what happens in the world around us.

The philosopher Wittgenstein stated, “The eternal life belongs to those who live in the present.” When you do not allow yourself to experience any moment for itself, you stop time.

The past is said and done. What remains to be seen is what you can bring to your present and future. You always have the power to decide that any poor decision you made in the past does not have to be repeated in the present.

Be motivated by having been treated unfairly in the past to treat yourself fairly in the present. You have better things to do than rake yourself over the coals because of your past. What you tell yourself today is way more important than what others have told you in your past.

Shift your thinking to understand how past experiences do not represent you. Instead, your past experiences represent things you have experienced. Your past does not make you a better or worse person nor is it your enemy. The enemy is your way of thinking about your past. Use your past to make you emotionally strong in your present.
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Let’s face it; the past is not going to get any better! 

Growing up, the parent-child relationship is the first social relationship we experience. Children who grow up in a household where their feelings are not acknowledged, validated or responded to sufficiently learn their emotions are not valid, unacceptable to others, or don't matter and they must ignore, neutralize, devalue or push away their emotions. The child now knows how to disconnect from their own feelings.

Some children grow up with parents or caretakers that treat them as though they are not lovable. They then develop the idea that they are the problem or something is wrong with them. The truth is that the child received uncaring treatment by an unhappy and/or emotionally limited parent.

As an adult, the feelings of emptiness from childhood become a vital part of ones being. Emptiness can be described as something missing inside of you; a disconnection from yourself and others caused by absence of feeling. Physically, your body could feel as though there is an empty space in your belly, chest or other parts of your body.

As an adult, people who have emptiness often care for others better than they care for themselves. They can put a smile on their face, never giving away their emptiness. Adults that do not feel worthwhile may suffer from depression and lack confidence.

If this resonates with you, please know you can begin to give yourself the emotional attention you did not get as a child. You can begin to accept your own feelings as an expression of your true self without feeling or believing you are weak. Pay attention to what you want and need while using your voice to ask for them.

Take time to practice positive self-talk to eliminate your inner critic. Start showering yourself with self-acceptance and self-love by appreciating the good qualities you have.

Take great care of yourself. This can include forgiving yourself for your past mistakes and eliminating any guilt or shame associated with feeling empty or worthless. Relationships that are toxic, find a way to end them so you can treat yourself with the self-compassion you deserve.

Engage with others in a meaningful way to take a step towards healing your emptiness. Others may feel the same thing, but do not express it, so you could be offering a gift that helps them. Every human being has value.

Work on your inner child to give your adult you a better life. You can heal!